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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 September 18, 2020

      7 Simple Rules to Live by to Get in Shape in Two Weeks

      7 Simple Rules to Live by to Get in Shape in Two Weeks

      Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

      Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

      1. Exercise Daily

      It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

      If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

      Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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      If you’re a morning person, check out these morning exercises that will start your day off right.

      2. Duration Doesn’t Substitute for Intensity

      Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

      One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

      This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

      3. Acknowledge Your Limits

      Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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      Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

      Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

      4. Eat Healthy, Not Just Food That Looks Healthy

      Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

      The basic nutritional advice includes:

      • Eat unprocessed foods
      • Eat more veggies
      • Use meat as a side dish, not a main course
      • Eat whole grains, not refined grains[3]

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      Eat whole grains when you want to learn how to get in shape.

        5. Watch Out for Travel

        Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

        This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

        If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

        6. Start Slow

        Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

        If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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        7. Be Careful When Choosing a Workout Partner

        Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

        My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

        If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

        I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

        Final Thoughts

        Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

        Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

        More Tips on Getting in Shape

        Featured photo credit: Alexander Redl via unsplash.com

        Reference

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