Treating your fascia will require your effort and time, but the relief would be instant. It doesn’t mean that your unhealthy fascia will suddenly turn into 100% healthy fascia immediately. Taking care of it feels like you’re pulling yourself openly, and it’s a good feeling. Others may think that they are flexible enough to do some bending and twisting. It feels like you’re able to move differently, unlike before. You can easily bend your waist and knees pain-free.
To test your fascia’s health, simply pick from any part of your body and follow Ashley Black’s advice, designer and CEO of fasciablaster: on the back, your hand (either left or right), try to pinch your skin together by using your thumb and forefinger. According to Ashley, pinching will indicate that the fascia bound on that area will tell your fascia’s current condition. If you can pinch it quickly, it means that you have a healthy fascia. But if you can’t, you have fascia problems in that particular area.
Here’s how you can improve your fascia’s health:
- Mobility Exercises
It is a kind of fitness modality, or to put it simply, and it is the ability to move your body well. It’s a kind of movement that isn’t repressed by the lack of flexibility, strength, or agility.
Mobility exercises address your body’s fascia. Things such as myofascial work, foam rolling, and manual therapy will help you fix your fascia’s current condition. Therefore, fascia helps a person to move more smoothly and fluidly. But you may also focus on the mobility alone, and you can acquire benefits from it to reward your fascia’s condition.
You can try these mobility exercises:
- 5-move routine to lessen pain
- 5-joint exercises to support body and muscles’ functionality and flexibility.
- Stretch Your Body for 10-minutes Daily
Stretching your body will help to release any tension from your muscles, which is one of the common elements of the fascia. For a better result, you can stretch for up to 30 seconds to 1 minute. However, do not force yourself to do a position that causes you severe pain.
You can try these stretches:
- Arm stretches
- Desk stretches that you can easily do at work
- 4-leg stretches
- 5-min daily stretching routine.
Your fascia loves both external and internal heat due to the increase of circulation that puts the fascia on a receptive, and pliable state. The internal heat is a form of exercise, and external heat is something that you can get from a sauna, shower room, heating pad, or steam room.
In a sauna, your fascia will turn into a more supple state, which can become more open to flexibility. Going to a sauna has been a popular trend even before, especially right after a tiring day or a gym session. Thanks to the emerging studies and research that proves essential health benefits that you can gain from going to the sauna.
It can decrease muscle soreness and boost exercise recovery. Also, infrared saunas can penetrate the neuro muscular system, which can promote healing. Moreover, sitting in the sauna for 30 minutes can increase a women’s HGH (human growth hormone) that helps the bodies to break down fats and build strong muscles.
- Visit Your Physician
If you experience a prolong pain, stiff, and sore to other areas, or perhaps you have a muscle injury that won’t heal, it is better to go for a consultation to a specialist. Fascia is interconnected with other tissues, so one area can also affect different areas, thus giving you more pain in return. You can visit a massage therapist, chiropractors, PTs, or sports masseuses to identify your fascia issues.