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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 January 21, 2020

      The Best Way to Create a Vision for the Life You Want

      The Best Way to Create a Vision for the Life You Want

      Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

      your vision of where or who you want to be is the greatest asset you have

        Why You Need a Vision

        Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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        How to Create Your Life Vision

        Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

        What Do You Want?

        The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

        It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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        Some tips to guide you:

        • Remember to ask why you want certain things
        • Think about what you want, not on what you don’t want.
        • Give yourself permission to dream.
        • Be creative. Consider ideas that you never thought possible.
        • Focus on your wishes, not what others expect of you.

        Some questions to start your exploration:

        • What really matters to you in life? Not what should matter, what does matter.
        • What would you like to have more of in your life?
        • Set aside money for a moment; what do you want in your career?
        • What are your secret passions and dreams?
        • What would bring more joy and happiness into your life?
        • What do you want your relationships to be like?
        • What qualities would you like to develop?
        • What are your values? What issues do you care about?
        • What are your talents? What’s special about you?
        • What would you most like to accomplish?
        • What would legacy would you like to leave behind?

        It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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        What Would Your Best Life Look Like?

        Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

        A few prompts to get you started:

        • What will you have accomplished already?
        • How will you feel about yourself?
        • What kind of people are in your life? How do you feel about them?
        • What does your ideal day look like?
        • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
        • What would you be doing?
        • Are you with another person, a group of people, or are you by yourself?
        • How are you dressed?
        • What’s your state of mind? Happy or sad? Contented or frustrated?
        • What does your physical body look like? How do you feel about that?
        • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

        It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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        Plan Backwards

        It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

        • What’s the last thing that would’ve had to happen to achieve your best life?
        • What’s the most important choice you would’ve had to make?
        • What would you have needed to learn along the way?
        • What important actions would you have had to take?
        • What beliefs would you have needed to change?
        • What habits or behaviors would you have had to cultivate?
        • What type of support would you have had to enlist?
        • How long will it have taken you to realize your best life?
        • What steps or milestones would you have needed to reach along the way?

        Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

        It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

        Featured photo credit: Matt Noble via unsplash.com

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