If you have been reading my blogs for awhile, you have probably come across this video on fascia by Dr. Gil Hedley. I am including it again here because it is such a wonderful visual to help understanding fascia and the importance of moving.
Take a look:
Why am I asking you to look at Gil taking apart a human cadaver?
I’m hoping it will become clearer to you how ubiquitous your fascia is, and how everything thing you do affects your fascia and your fascia is affects everything you do.
Did you notice on the video the stickiness of the fascia? When we are inactive, or stuck in the same position for long periods of time (think long flights or desk sitting), our sticky fascia clumps together, making it a little bit harder to get moving again.
The longer we hold a specific position, whether it is sitting at a computer, or in a car or airplane seat or even an unbalanced standing posture, the more our fascia wants to brace us in that position. Over time, we are literally become congealed – practically solidified into various unhelpful and unhealthful positions.
For years in the fitness industry we have tried to overcome the imbalances associated with fascia-gone-wild by strengthening underdeveloped muscles and stretching those that have become shortened under the grip of tight fascia.
The difficulty comes from this little known fascia-fact: Fascia has a tensile strength of 2,000 psi (lbs/sq. inch). To put that in perspective, some types of concrete have psi of less than 2,000 during first 15 hours of curing.
So, if the connective tissue that has us congealed is as strong as early stage concrete, the idea that making our little muscles stronger will overcome the strength of our fascial adhesion, is silly.
Like concrete, once fascia has hardened it has to be “broken up” in order to facilitate movement. If you have ever experienced deep myofascial release work, whether using foam rollers, balls, or massage therapy, you know that breaking up congealed fascia can be uncomfortable and at times, down-right painful!
The best way to avoid the pain associated with breaking up fascial adhesions is to avoid them as best you can. How?
KEEP MOVING
Bend, stretch, change positions frequently, be mindful of your posture (both sitting and standing).
Both yoga and Pilates are wonderful techniques to help keep you unstuck. Take the stretches you learn in class with you when you travel, or are at your desk for extended periods of time.
People won’t think you’re weird. I promise. Instead, they will envy you for doing what you need to do to stay supple and pain free.
If you would like to try foam rolling to help keep your fascia juicy, check out my Pilates on the Foam Roll DVD. You can skip the exercises if you like and go straight to the end for myofascial release.
Perhaps once you are moving more freely, the exercises will seem more appealing.
Until next time..
Be well.
P.S. Get 30% off Pilates on the Foam Roll! Offer valid through Septmber 5th.