As we’ve already learned in the previous post (click here) fascia is an all in one net with no separation from head to toe and from core to skin. It is an organ system of stability, which helps to prevent injury, improves movements and can be considered as connector of organs. Most important part: elasticity.
How can elasticity of the fascial net be enhanced?
The elasticity is only a factor, when motion is cyclic and quickly repeated like in bouncing, running or walking but not in bicycling, because the repetitive cycle is to slow.
For example runners: Runners usually use less muscle power because of a well developed elasticity of the fascia. They store energy in the stretch and get it back in the release phase, ergo they can run longer with less fatigue.
Blackroll exercise. It’s an ideal tool for regeneration and self-massage. This workout improves better recovery of the muscle to increase performance.
(Stick around for more. I’ll upload a workout video with blackroll tools soon).
Bouncing. With landing on the ball of the foot you build elasticity into the tendons of the fascial system. Best effect: feel the sense of elegance with minimum effort and maximum ease. ⇾ Keep this in mind when you run and walk!
Countermovement. For maximum power of the fascial elasticity to help smooth movements, like winding up before a pitch, moving the kettlebell toward the body before moving it back, flexing down before stretching up.
Whole body movement by a wide variety of vectors like tempo and load. Movements should be started with dynamic pre-stretch.
Complex movements like circuit training.
Abrupt changes of directions and movements.
Isolated muscle training. Maybe useful for the muscle but not for the surrounded fascia. Burden the tissues in only one direction makes it weaker.
Repetitive movements, like workout with an exercise machine, where movement is always in the same line.
Training in the same tempo. Allow your body to train in different tempos. Varying will build up fascial strength and flexibility.