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Everyone Should Learn More About The Cinderella Of Soft Tissue: Fascia

Everyone Should Learn More About The Cinderella Of Soft Tissue: Fascia

In simple terms, Fascia is a combination of connective tissue fibers residing under the skin’s surface in our bodies. The function Fascia carries out in the body is to attach, stabilize, enclose, and separate muscles and internal organs.

Tendons and ligaments are examples of Fascia that absorb shock and distribute impact. For example, when tendons are tight, dehydrated, and shortened, they are unable to absorb impact and cause pain.

Fascia also has an organ suspension function. Each organ in the body, whether liver, stomach, or intestines, are initially wrapped in a layer of Fascia, including the pelvis, ribs, and spine.

Joint health, injury free sports, healthy organs, and fluid movement are all dependent of Fascia, and a healthy body system on the whole.

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Sleep and Exercise

Sleeping better has a direct correlation with Fascia and in order to lead a healthy care free life sleeping is of vital importance. Different types of sleepers would benefit from a variety of stretching exercises.

Some of them are listed here:

Stretch #1: Crab Walk

Anchor your feet towards the floor, pressing firmly into it, with your hands and face away from the body. Make sure to squeeze your glutes and press your hips until you look almost like a table top. Breathe deeply, keep your chin pressed to your chest, and hold it.

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Crab-Walk

    Stretch #2: Stretch the Longus Capitis

    Lay on the floor, while pressing your hands to your feet. Lift your head off the floor slowly and curl your chin to your chest. Repeat six times approximately. Exhale, and do not hold your breath.

    Stretch #3: Stretch the SCM

    Lay on the floor while reaching for your heels with your hands. Press your feet firmly into the floor. Retract your chin and tilt your head to one side without turning your neck. Hold the end point of stretch and return to the start before you release.

    Stretch #4: Stretch the Shoulders

    In a doorway, press one forearm in the door frame at 90 degrees. Both feet are on the floor and your head should be reaching up to the ceiling. Step forward to stretch and stay for thirty seconds. Deep breathing helps release fascia during the hold.

    Stretch #5: Leaning Back

    Kneeling on a comfortable surface, with knees hip width apart, squeeze glutes, and the knees towards one another. Lean back until the burn feels intense. Make sure your low back is flat.

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    Stretch #6: Stretch the Rectus Femoris

    Lie on your stomach, pull the heel of one foot to the buttock, and press the held foot into your hands. Keep hips on the floor and hold for thirty seconds. Release and switch feet.

    Stretch #7: Stretch the Psoas

    Kneel down and make sure your back heel is turned out. Squeeze glutes as tight as possible. Press hips forward without arching your lower back, while keeping your spine long and erect. Add tension in the arms by either pressing towards the floor or out in front of the torso. Hold for 60 seconds, switch legs, and repeat.

    Stretch #8: Stretch the Lumbar Curve

    Stand against a wall, with feet to the floor. Arch your back, so it separates off the wall, reverse curve and press entire back to wall, holding the body tense as you perform this stretch.

    Fascia

      A Summarization: In Total

      Ultimately, fascia is connective tissue. The composition of fascia is collagen, and its densities range from mere candy floss to a more thick fibrous fascia. It is the fabric that holds us together. It aids in transmitting forces throughout the body as a whole. A fascinating statement is that there are 10 times more sensory nerve endings in fascia than in muscles.

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      Key: Loving your Fascia

      In order to love and take care of your fascia, do these four things:

      1. Move Frequently

      2. Move functionally

      3. Get a massage

      4. Fascial stretching

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      Ramanpreet Kaur

      Currently a student but don't know what direction to go in: Let us see if writing gets me anywhere :)

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      Last Updated on July 18, 2019

      10 Small Changes To Make Your House Feel Like A Home

      10 Small Changes To Make Your House Feel Like A Home

      Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

      Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

      1. Make the Windows Your Own

      When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

      One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

      2. Put up Some Art

      If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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      Hanging art on the walls will instantly give it personality and make it feel like home.

      3. Improve the Aroma

      A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

      Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

      4. Put out Lots of Pillows and Throws

      A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

      There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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      5. Instantly Class up Your Closet

      If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

      Not only do they look great, but they are better for hanging your clothes as well.

      6. Improve Your Air Quality

      One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

      The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

      7. Fill it with Plants

      Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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      They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

      8. Change the Doorknobs

      Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

      Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

      9. Upgrade Your Tub or Shower

      There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

      Install a new shower or tub today to make your bathroom worthy of a place in your home.

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      10. Fresh Cut Flowers

      You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

      You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

      Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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