NHGS



FASCIAL STRETCHING (as adapted from Voyer & Chew) The fascia is that band or sheet of aereolar or fibro-elastic tissue which envelopes the body beneath the skin (superficial fascia), which forms the covering (deep fascia) for the muscles and the other organs, separates the muscles into layers, and surrounds the nerves, blood vessels and lymphatics. If you can imagine a grapefruit that has had all the juice extracted; what you have left is the pulp and the flexible fibrous webbing that separates the sections. Both of these are fascia – the webbing is like the fascia that separates one muscle from another, while the pulp represents the fascia that is intertwined with muscle fibers and blood vessels. The term myofascia (as in myofascial stretching or myofascial release) refers to both the muscle (myo) and the fascia as a single unit. Fascia is composed primarily of water (about 70%), two kinds of protein called collagen and elastin, and proteoglycans, which consist of protein and carbohydrates. Collagen constitutes a great majority of the remainder of the body, and provides much of its structural support. Elastin is structural and also elastic – returning the body to its original shape after being stretched. The proteoglycans hold the water that keeps the fascia supple (glucosamine and chondroitin, well known joint supplements are both proteoglycans). If we don’t have enough water in our tissues, adequate proteoglycans, or proper collagen or elastin formation, we can be certain that our fascial make-up will not be healthy; this is one of the primary reasons why drinking plenty of water is immensely important – healthy fascia has a gel-like texture; moist and slippery, it holds water like a sponge. The higher the water content, the more gelatinous it will be. Soft and hydrated fascia enables the body to move freely, and with less effort. Different forms of fascial manipulation, such as massage, ART, or stretching can increase the fascia’s mobility, greatly improving our movement efficiency. According to Dr. Guy Voyer, perhaps the world’s leading fascia expert, the following are the functions of the fascia: ? ?It limits a muscle or group of muscles within a given area. ?? ?It prevents muscles from tearing and breaking, and also prevents muscle hernias. ?If muscles were not surrounded by fascia, their action would not be even and coordinated, and they would rupture and tear. They would not reach the strength or power that they are capable of achieving. ?? ?The elastic property of the fascia helps to push on and maintain venous openings after they have been squeezed by contraction. Lesions of the fascia and the adjacent muscle inhibit venous return and lead to congestion and eventual pathology. The movement of venous blood and lymph depends to a large degree on muscular activity that works against and along the fascial planes. Thickening and/or shortening of the fascia combined with insufficient muscular activity slow the influx of blood and lymph. ?? ?Fascial thickening develops as a response to forces of tension and mechanical demands. Excessive thickening is frequently accompanied by shortening, which results in excessive restriction so that movement in the area becomes restricted, and the integrity of the relationships is compromised. Movement at the individual vertebral levels is decreased, and this continues until the restricted tissue is "normalized" to the point where harmonious muscle action becomes possible. ?? ?The state of the myofascial tissues is directly related to the structure and function of the musculo-osseous and articular structures. ?? ?Fascia includes the immediate environment of every living cell in the body, and consequently we can see why it influences directly or indirectly the cellular metabolism. Abnormal pressure or tension will affect the diffusion of the nutritional elements of the body, and, in turn, will alter the functioning of the cells. The fascia taken as collagen fiber tissue can be seen as enveloped by a basic substance that is an amorphous semi-liquid gel. The colloid gel may be the universal internal environment with which every living cell is in contact. The application of pressure is in fact the addition of energy to the colloid tissue. It is well known in physics that the addition of energy can transform a colloid gel into a colloid "solution" which explains the structural changes that occur with fascial treatment. ?Dr Voyer has designed a series of special fascial stretches, which place specific vertebral levels under a self-induced tension, resulting in a precise osteoarticular decoaptation. The local effects of such a stretch are: Zygopophyseal separation ?Increased venous return ?Normalization of muscle tone ?Proprioceptive facilitation of the paraspinal muscles ?Improved kinetic sense ?General effects include: ? Normalization of myofascial tensions ? Decreased psychomotor barriers ? Increased well-being ?While performing these stretches, fascial stretching expert, Ming Chew recommends that real exertion is necessary to make tissue changes. You must work hard enough to at least vibrate a little. This vibration means that you’re maximizing the intensity of your muscle contraction, which is necessary for adequate spinal decompression. All extensions of limbs must be carried out as powerfully as possible; half-hearted exertion will not lead to the vertebral separation we are looking for. ?1. Hip Flexor StretchThe hip flexor stretch mainly stretches the psoas, a deep muscle that is attached to every single organ in the abdomen and pelvis. When the psoas is contracted, these organs all become constricted; and when it’s stretched, the organs benefit from increased circulation and stronger nerve impulses. A tight psoas exerts a downward and forward pull on the lower spine – a major cause of lower back pain. Anyone who spends a lot of time sitting should regularly do the hip flexor stretch, because sitting shortens the psoas, and thereby the area between the bottom of the spine and the groin. Angle the rear heel out past the knee ?Firmly clench the glute muscles ?Tense the abdominals and ensure the lower back is not arched ?Keep the head in-line with the spine, and keep the chin tucked in ?Lift the chest up, and tilt and rotate (to approximately 80 percent of end ?range) the torso to achieve increased tension ?Imagine the front of the hip opening wide 3. Rectus Femoris StretchThe lunge position has the support leg slightly out to side with the knee over the ankle and the toes pointing forward to provide better support.?Bend the knee and hold above ankle with opposite hand. Keep the foot dorsiflexed and externally rotated. To avoid confusion with the iliopsoas stretch, the heel must first get in contact with the buttock. When this is accomplished, a forward lunging position can be initiated, maintaining the connection of the heel to the buttock.?Keep the hips level and square, and keep the stretch side thigh held in line with hips. Pull the pelvis back hard and tuck it under to flatten the lower back.?Keep the spine flat and reach up through the lower spine and the top of the head. If possible, extend the stretch side arm in front with the hand dorsiflexed and the arm externally rotated arm while pushing with the heel of hand. If you cannot maintain balance at first you can lean forward and support yourself with the right hand rather than extend it forward. 3. Pectineus StretchThe following stretch is for one of the short adductors. These are very important but neglected muscles when it comes to stretching. Loosening the short adductors opens up the hips and makes them more mobile. We begin in a lunge position with the support leg slightly out to side at an angle. As flexibility improves, the support leg will eventually move more and more to the side, in order to create a deeper stretch. ?The hips are held level and square. This will be difficult at first, as the lunge side hip wants to hike up. Keeping the hips level will usually limit the range of the lunge. Tuck the pelvis under and flatten the lower back. This is critical. At first, it is difficult to keep the hips level in the lunge position while simultaneously flattening the lower back.? Keep the rest of the spine flat. Have a partner check your form. Extend the arms in front with the hands dorsiflexed. Externally rotate arms while pushing with the heels of the hands. Keep the shoulder blades back to maintain a flat spine but not squeezed together. Reach with the top of the head.?Lunge outward toward support leg. (The angle of the picture below and the twist in the upper body makes it look like I’m lunging forward, but I’m actually lunging outward at an angle.)?Rotate the upper body in the opposite direction, toward the stretch side. This motion is the crank that really tightens the fascia around the pectineus. 4. Gluteus Maximus Stretch Flex both the hip and knee and hold the knee in place with your hands.Pull both feet towards your face and turn them out. Push with the heels. You might try having a partner hold his palms against your heels for you to push against to provide feedback.?Flatten the spine against the floor, especially the low back and neck, and press the tailbone into the floor. Reach with top of the head; try to reach the head and pelvis away from each other. 5. Steeple StretchThe Steeple Stretch affects vertebrae T6 & T7, at the bottom of the shoulder blades. Creating space between these two vertebrae helps release the hump in the back that can develop with poor posture. Steeple also boosts the spleen, stomach, and diaphragm. When you do this stretch correctly, you will feel the shoulder blades riding upwards, enabling you to press the palms together more forcefully. You should feel the arms lift out of the shoulders. Keep chin tucked and head back ?Push fingertips toward the ceiling as forcefully as possible ?Press palms together ?Visualize the head moving towards the ceiling, and the glutes into the ground ?6. 3-Way Hamstring StretchThe hamstring stretch is actually a series of three stretches designed to target the three sectors of the hamstrings – the middle, the inner, and the outer. The differentiating factor of the three stretches is in the manner in which you rotate your body and your thigh. For the inner hamstring stretch, rotate your body away from the outstretched leg about 30 degrees and your leg in the other direction. For the outer hamstring stretch, rotate your body over the outstretched leg about 30 degrees, and your leg in the other direction. For the middle hamstring stretch, keep the body as straight as possible, and rotate the foot towards you (invert). Raise your chest to flatten your back, and pull your shoulder blades towards each other. ?Keep the head in-line with the spine and the chin tucked ?Inter-lace your fingers and place your interlocked hands just above your ?knee cap on top of your thigh ?Lean forward slightly to the point where you feel a stretch behind your calf, ?knee, and thigh. ?Flex (contract) the quad as strongly as possible ?Apply moderate pressure down on the thigh with the hands ?Lean forward a bit more, aiming the middle of your chest toward the toes ?Hold each stretch for at least 30 seconds ................
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