Fascia run through the whole body: they surround our muscles and make them stable and elastic. If the fibers stick together, we often suffer from complaints in the back, neck and shoulder area.
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Recognizing sticky fascia: what you need to pay attention to
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This is how you can loosen stuck fasciae
All muscle fibers, muscle strands and muscle groups in our body are spanned by. This is a kind of net-like connective tissue that is very tear-resistant and yet extremely elastic. Its main task is to keep our musculoskeletal system as agile as possible. However, due to a lack of exercise, stress, over-acidity or a relieving posture, the fasciae can stick together or harden and thus cause discomfort in the back, neck and shoulder area as well as in the joints. For this reason, special methods have been developed to loosen the fibers that have stuck together. Find out here how you can improve your muscular function and reduce pain.
Recognizing sticky fascia: what you need to pay attention to
Even if sticky fasciae are mentioned as the most common cause of discomfort in the entire back area, other health problems can also trigger pain. An important indicator that speaks for this is your skin, which is sensitive to pressure.
To find out whether there are disorders in the fascia system, proceed as follows: Take a fold of skin in the affected area between your fingers and carefully lift it up. If you feel pain while doing this, sticky fascia is responsible. The diagnosis is even clearer if the skin fold in the pain-sensitive region is thicker – in this case too much fluid has built up that the body can no longer properly evacuate.
This is how you can loosen stuck fasciae
With the introduction of the fascia roller, a new method was developed with which you can massage your muscles and connective tissue yourself – using only the strength of your own body. Used correctly, you can relieve painful tension in the back, neck and shoulder area. Without any medication or going to the doctor. Depending on which area you want to work on or loosen up, there are different types of hard foam rollers.
How to use them correctly is demonstrated in various videos. In the following we present a few sample videos for the respective training devices:
1. The fascia roll is the classic among the training equipment made of hard foam. It is available in different sizes and degrees of hardness, but its function is always the same – massaging the muscles and connective tissue. Regardless of whether you use the roll while standing or lying down: When used correctly, the roll can loosen stuck fascia and loosen up hardened muscles. The smooth surface is just as suitable for the back as it is for the stomach, legs, buttocks and even the feet.
You can find out how to use the role correctly in this video:
Tip: Alternatively, there is also fascia training for the back and neck .
2. The double ball is a combination of two fascia balls with which you work on muscle strands in parallel. For this reason, the training device is also particularly suitable for releasing stuck fasciae and painful trigger points – i.e. muscle cramps – around the spine and neck with the help of a selective massage. Correct use can also improve blood flow to the muscles so that the affected fasciae can regenerate more quickly.
You can find out how to train correctly with the double ball here:
3. The fascia ball is intended to massage sticky fascia selectively. Due to the small contact surface and the degree of hardness, trigger points in particular can be treated in a targeted manner and tense muscles can be loosened. It is available in two different sizes – eight and twelve centimeters – so that the fascia ball can not only be used selectively, but also over a larger area. Thanks to its handy size, the training device can be taken anywhere and can therefore also be used on the go (in the office or on vacation).
This video shows the correct application:
Tip: You can combine the training devices with each other for optimal treatment. there is the set.
4. The Twister is for the die-hard. Thanks to its knobbed surface, the selective stimulation of individual muscle groups is particularly effective, but also more painful than the other hard foam rollers. With the help of pressure and rotating movements, you can also treat stuck fascia and trigger points in a targeted manner – whether standing or lying, on the floor or on the wall.
This video reveals how the Twister is used in a targeted manner:
