What is Fascia?

Maybe you’ve heard the term been thrown around at your exercise or yoga class or maybe you are an avid reader of Tight Muscle Tuesday and love your Recharge Class here at Design Your Life (pardon the plug ).

But what is fascia? (pronounced ‘fah-sha’).

The trouble is that fascia has been a bit illusive. Historically, it has been overlooked as a passive tissue.[i] But more recently it has been granted a closer look.

It holds together our entire body and connects all our connective tissues: our bones, tendons, ligaments, blood and muscles.[ii]

Why is Fascia Important?

One way to think of fascia is like a tablecloth. When you pull on one corner, it can move the position of everything sitting on the table.[iii].

Unhealthy fascia is

Clumpy,
Tight,
Restrictive,
Distorted, and
Sticky.

It is often caused by

Poor posture (something we talk about often)
A sedentary life (such as excessive sitting which we also talk about a lot)
Dehydration
Muscle overuse
Stress, and
Poor sleep.[iv]

Photo by ChesiireCat/iStock / Getty Images

While healthy fascia helps

Improve blood flow and recover,
Reduces the risk of injury,
Improves performance,
Reduces pain, and
Improves body alignment and symmetry.[v]

Photo by metamorworks/iStock / Getty Images

What can I do to improve my Fascia Health?

Mobility Exercises

Mobility exercises can help to improve the health of your fascia.[vi]

Mobility is the ability of a joint to move through its range of motion.[vii][viii]

Our shoulders, for example, should be able to move in three planes of motion. However, often in our daily lives we only move our hands in front of us (i.e. Zombie arms). Thus, many of us lack shoulder mobility.

Mobility exercises work on improve or restore our ranges of motion.

https://www.healthline.com/health/fitness-exercise/upper-back-pain-exercises#10-stretches

Self-Myofascial Release (SMFR)

One of the most common ways to do this is through foam rolling.

The scientific literature looking at the benefits of SMFR and how it works is still in its infancy. However, initial research suggests that it improves joint range of motion and muscle performance.[ix] It has also been found to reduce muscle soreness and increase flexibility and may lead to provide circulation and parasympathetic (rest and digest) nervous system function.[x]

https://www.healthline.com/health/gluteus-medius-stretch#massage

Stretching and Yoga

Stretching can elegance muscles and release tension in your fascia.[xi] While yoga also improves flexibility, balance and strength. It also has been found to reduce stress.[xii]

Others

Other suggests are maintaining hydration and saunas and cold therapy.[xiii]

Conclusion

Fascia has historically been overlooked but in more recently times, its importance has been examined more closely. Unhealthy fascia caused by poor posture, excessive sitting, stress and muscle over use and lead to pain, injury and reduced performance. We can improve the health of our fascia using mobility exercises, foam rolling and yoga. Over the next weeks we will look more deeply our fascia and what science is saying about it.

[i] https://www.healthline.com/health/fascia#fascia-and-its-importance

[ii] https://www.healthline.com/health/fascia#fascia-and-its-importance

[iii] https://www.healthline.com/health/fascia#fascia-and-its-importance

[iv] https://www.healthline.com/health/fascia#unhealthy-fascia

[v] https://www.healthline.com/health/fascia

[vi] https://www.healthline.com/health/fascia#10-fascia-treatments

[vii] https://health.usnews.com/health-news/diet-fitness/fitness/articles/2018-05-29/heres-the-difference-between-flexibility-and-mobility-and-why-it-matters

[viii] http://ssphysio.com.au/view/post/mobility-vs-flexibility

[ix] Cheatham, S. W., Kolber, M. J., Cain, M., & Lee, M. (2015). The effects of self‐myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review. International journal of sports physical therapy, 10(6), 827.

[x] Beardsley, C., & Škarabot, J. (2015). Effects of self-myofascial release: a systematic review. Journal of bodywork and movement therapies, 19(4), 747-758.

[xi] https://www.healthline.com/health/fascia#10-fascia-treatments

[xii] https://www.healthline.com/health/fascia#10-fascia-treatments

[xiii] https://www.healthline.com/health/fascia#10-fascia-treatments

Fascia - It is all connected

The Thinking Brain - Part 4 - The Conductor to your Brain’s Orchestra - Executive Function

Learned Optimism - Is Depression Learned?