HHave you ever heard of the myofascial system? It is a thin film that covers and holds the muscles in place. If you keep it fit, you release tension and move elegantly. 15 minutes of exercise is enough
It is talked about more and more. But perhaps not everyone knows what it is the myofascial system, the latest trend in the world of fitness and holistic movement. The fascia, it’s called that, it is connective tissue which connects and connects muscles, bones, organs, joints and nervous system.
«Imagine the band as the white skin covering the slices of an orange» explains Ester Albini, founder trainer of the Fascial training school. In summary, therefore, the myofascial system is a bit like the scaffolding of our body. It is located under the skin, but reaches deep down to the bowels. “It’s a kind of sticky, elastic jumpsuit that covers us from head to toe. It envelops the body and penetrates inside. It is constantly renewed, but over time it risks being damaged. And if there is no movement it tends to become felted, like an old sweater. So you stop being comfortable there, you lose elasticity and amplitude in the movements »says the expert.
Because it is important to train the myofascial system
If we have always trained thinking about the muscles to be toned and the joints to keep “oiled”, now the latest physiology studies tell us that it is also important to work on the myofascial system. And the reasons are many.
● Because it is essential to rebalance the posture, since if the fascia is contracted, the alignment suffers.
● Because it improves awareness: a free body, without tension, perceives better what happens to it.
● Because it optimizes performance, since energy is transmitted better with a healthy belt.
● Because it helps prevent injuries, ensuring flexibility and agility.
● Because it counteracts rigidities, especially if you are no longer very young.
Since the fascia is mainly made up of water, it is recommended to drink a lot after these workouts to keep it hydrated
How to train the fascia
And what can we do to train the fascia then? To favor the elongation and elasticity of this important part of the body and to enhance its ability to accumulate and release energy, we need simple and targeted exercises, to be done free-body or with some small tool, such as balls or foamroll.
«These movements, whose effectiveness you will immediately feel, are capable of involving the whole body and, if practiced consistently, even 15 minutes before training or after a day in which you have been sitting for many hours. They will immediately make you feel better, more relaxed, freer in everyday gestures »concludes Ester Albini. To get started, we explain three basic exercises suggested by the coach below. Then you can continue your training by following the tutorials you find online on his Youtube channel. You can also follow her on her Ig profile (@esteralbini).
The exercises to try immediately to train the fascia
Before starting with this workout, wake up the outermost fascial system, the one between the skin and muscles, tapping with your hands on the legs, on the ribcage, on the hips, on the arms, up to the face.
1. Find flexibility in your back
How you do it Standing, flexing your legs slightly, bring your pelvis to the left side and then, exhaling, stretch your arms, palms together, to the opposite side. Slowly return to center, inhaling, and then move your pelvis to the right and your arms to the left. Run for at least 30 seconds.
At the end Let the tension slip away by bringing your pelvis back to center, in alignment. Bend your torso forward, exhaling, moving your hands towards your ankles or feet. Inhale and then exhale brought back to an upright position.
What is it for It loosens the muscles and the fascia of the core, around the pelvis, but also that of the back, relieving tension.
2. Improve hip control
How you do it Belly on the ground, forehead resting on the hands, place a ball (perfect the “hedgehog” one, but a tennis ball is fine too) under the left hip and lift the leg. Then flex the knee, bringing the heel closer to the buttock. Then return to the starting position, without touching the ground with your foot. Repeat 3-6 times, slowly, then perform on the other side, moving the ball under the right hip.
At the end Remove the ball, keep your legs on the ground and try to stretch your right leg well first, 5 times. Then do the same with your left, as if someone is pulling your ankle.
What is it for It works on the hip muscles and helps relieve tension in the bowels as well.
3. Make your feet and calves more efficient
How you do it In quadrupedal position in front of a wall, bring your left foot in your hands and place your forefoot against the wall, keeping your heel on the ground. Extend your leg feeling the muscles stretch. Do this by exhaling and moving your pelvis back slightly. Then bending the knee returns to quadrupedal. Repeat 3-8 times slowly. Then run on the other side.
At the end Sit with your back to the wall and massage your feet, ankles, calves for 2 minutes.
What is it for It stretches and improves the efficiency of the plantar fascia, of the flexors of the fingers, of the calves, up to the fascia and the muscles surrounding the femurs.
If you have neck pain take this test
Relaxing the foot is essential to start working on the fascia. Because it is almost always tight in shoes, it is full of nerve endings, of sensors and it could be extremely mobile, but it almost always is not. It must therefore be loosened, softened, so you will guarantee a correct support. And relieving tension in the feet means helping the entire muscular and fascial chain that rises from the feet to the head.
→ Do this:
standing, turn your head first to the right and then to the left, stopping when you feel tension. Then place your right forefoot on a ball (tennis is fine), keeping your heel resting on the ground. Hold the pressure for 3 seconds and then relax. Repeat 10 times. Then move the ball to the center of the foot and repeat the weight shift, again 10 times. Then rest your heel on the ball, always keeping the forefoot in support: load and unload the weight 10 times, remaining on support for 3 seconds.
Now repeat the neck movement test. It will be more mobile, more flexible.