It's something that affects every one of us, but most of us don't know anything about. And until only a few decades ago, very little was even understood about it. But you need to know about it, because it could well be the probable cause of tension in your body and I'm going to explain how you can release it.
I'm talking about FASCIA.
It literally tells us your body's story. If you're holding tension from posture or stress, or if you have scars from surgery, or if you have experienced trauma or hold suppressed emotions. It's why you feel stiff and have limited movement. Diastasis recti can also be caused by fascia holding the muscles apart. And if we move less as we get older, then the fascia is less supple and loses its elasticity.
So what exactly is fascia? Well, it's the connective tissue that surrounds every part of your body. It sits just below the skin and supports all of your muscles, organs and nerves. I liken it to an internet wetsuit. It is highly sensitive, connected directly to our nervous system and communicates what's happening from our head to our toes.
You can see from the image how fascia looks. Unlike muscle fibres which run parallel, fascia is multi-dimensional and can get caught into adhesions, known as knots and trigger points. They are the reason you may feel restricted in certain areas. But here's the amazing fact: because it's connected throughout your body, if you have a knot on your hip, that could affect whether you can fully raise your arm above your head!
My sports massage clients will know all too well about fascia and trigger points. They are super sensitive and have a more 'stinging' sensation when pressure is applied, than the tightness felt in muscles. But they dissipate with the correct application which is rather satisfying and creates immediate release. This image shows how fascia can create the knots that we feel in our muscles. Look at the difference between a relaxed muscle and one which is stretched and 'caught up' but the adhesions or knots from fascia. The connective tissue should slide and glide easily and it takes a lighter superficial technique to release.
So, what can you do to keep your fascia healthy and flexible? Here are my 6 main recommendations to prevent and release fascia causing tension in your body:
Slow deliberate stretches. Fascia needs time and persuasion to relax, so don't rush stretches and use deep long breaths for it to release.
Drink plenty of water. Keeping the connective tissue hydrated will improve the chances of it not getting 'stuck'.
Regular movement. Any time we sit for too long in one position the fascia reshapes around the sedentary posture. (Think rounded shoulders and head tilted forward.) So open up the front of the body, take small walks and give your body a good old shake!
Deep tissue massage. I know this looks like a blatant advert for my service, but honestly, massage works. It gives the body chance to properly relax, and by using certain fascia release techniques, it will nudge the body towards better mobility and break down the restricted areas.
Deep breathing. This is to tap into your parasympathetic system (rest and digest) and calm your nervous system that maybe holding on to tension and stress.
Spikey ball and foam roller. These are great tools to get in and untangle the knots. But before you go in hard on a cold part of your body, please warm up the tissue first, eg shower or stretching, then go gently and slowly. Remember these are super sensitive fibres. Use the breath to allow the fascia time to relax. Spikey balls are useful for the soles of feet and soft rollers I use on legs and back.
If you need any further advice or would like to book a deep tissue massage, then please get in touch by email at info@nicolapeaty.com
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