Targeted fascia training can help prevent back pain and make the entire body supple. With the following 6 exercises you can loosen bonded fascia and thus loosen the connective tissue. Muscle tension and resulting pain can be so alleviated.
To get started: activate your feet with the tennis ball
According to the Westdeutscher Rundfunk (WDR), a good introductory exercise in fascia training is the “Bigfoot”: For this exercise from the program “Fascial Fitness ” by Dr. med. Robert Schleip and Divo Müller you only need a tennis ball. Put this on the floor and put a bare foot with the ball of your foot on it. Now move your weight more on this foot and roll on the tennis ball forward so that he moves in the heel. Run the exercise for about three minutes and then change your foot. To activate the plantar fascia that runs from the heel to the toe bale.
Release jumping and fascia
For another effective warm-up exercise, stand on the floor barefoot and bounce up and down lightly and bouncy. Make sure that you come up again as silently as possible. To train the Achilles tendon, jump up and down for about a minute. Vary the direction a little to the left and right. As a result, bonded fascia in the lower leg and in the feet are released and the entire body is set in motion.
Katzenbuckel: Fascia training against back pain
With the cat hump, you get your back moving with fascia training. Especially after long days at the desk this is important to keep the body supple and to prevent back pain. Go to a mat in the quadruped stand. The hands should be placed under the shoulders and knees under the hips. Then slowly round your back while exhaling like a cat making a hump. Pull the chin to the chest, place the backs of the feet on the mat and push the abdominal wall upward. When inhaling, you then move in the opposite direction: The head is pointing forward again, the toes are placed, the elbows are slightly bent. Repeat the sequence of movements and pay attention to a smooth process.
Powerstretch for the whole body
This exercise is aimed at the fascia training especially on the hip, waist and thighs. But they also stretch the muscles throughout the body and can loosen bonded fascia. Put a chair or stool on the wall for the Powerstretch and support it with one hand. The legs remain stretched so that your body forms a triangle. Stretch your free arm upwards. Then pull your arm towards the wall to get stretched. Hold the stretch for about two minutes and repeat the exercise on the other side. Make sure that your body does not sag to the ground.
Strengthen shoulders and prevent tension
The exercise “Power Shoulders” is easy to perform and especially helps people who work a lot at the desk. Stand at a distance of about half a meter to one meter in front of a wall – the distance depends on your size. Carefully drop forward towards the wall and push off with both hands again. After a few repetitions, you can also vary the direction a little and push off to the left or right. With this fascia training you also strengthen the trunk and stomach.
Strengthen the neck and maintain flexibility
Many people who work in the office and sit a lot know the problem: The neck is tense and sometimes leads to headaches. With the exercise “Cobra Spine” you can help. Spread your legs about twice hip width and bend your knees slightly.
Support your hands on your knees with your thumbs pointing outwards. Now start moving your back back and forth in snaky motions. The lumbar vertebrae remain calm and the coccyx stretched long, as the WDR broadcast “Quarks & Co” explains in a broadcast article. Then go into the lateral pendulum movement and also move in figure-eight loops and circular movements. Experiment with different wave motions and directions. After five minutes let the movements get smaller and slowly straighten up.