By now you will have some idea about what Fascia is and how it varies in form and function throughout your body. In this vlog I will be attempting a layman’s explanation of how to train the musculofascial system for purposeful human movement in general and sport in particular. My focus will be on whole body, three dimensional training methods, that work the different types of fascia; in its various roles of moving bones, muscles and joints throughout the whole body, collecting, storing and releasing energy for movement, and it’s pivotal role of communication by receiving and transmitting stimuli and information.
I need to start with the concept of fascia as the biological fabric of the whole body which holds us together to give us structure, posture and the ability to move in everyday life.
In addition to those roles of fascia we need to understand what has come to be called the myofascial lines of the body as it is critical to training movement. These body wide interconnections , the myofascial lines, consist of membranes and ligaments, both superficial and deep connective tissue, and both the loose and tight. Fascia lines create stability, resistance, power, flexibility, elasticity, and above all- compensatory posture. So connective tissue structures work in sync, creating a fluid and balanced movement and a posture that maintains balance and direct contact between all body parts.
In Tom Myers book “Anatomy Trains” ligaments are described as the “inner bag” and outside them are Fascia based pathways, lines, interconnected longitudinal structures that distribute power and compensation. For a fuller explanation see the following informative guide.
Fascia Lines are the intersections of the body – The Fascia Guide
With a layman’s understanding of Fascia in general and myofascial lines in particular it begs the question of how types of training work the Fascia in it’s various forms, roles and locations in the body ?
In Part 1, I discussed the four basic functions of fascia from Schleip’s book Fascial Fitness and will be following his further explanation of the four dimensions of fascia training; Shape, movement, supply and communication.
- Shape. Stretching stimulates the mechanical qualities of fascia as the substance that gives the body shape. It’s a natural form of strain that occurs in many kinds of movement and has been known for Centuries, and has gone through many training trends over time. Ignoring trends the two types of stretching; conventional (static) and dynamic ( ballistic) are both key to fascia training. Static slow methodical stretches, can extend our range of motion, strength and balance, when they are held for a greater duration, to suit the training objective.
- Movement . Springing is a more dynamic, bouncing/ballistic stretch which stimulates the elastic capture and storage capacity of fascia which provides the energy vital for basic movement functions. It stimulates all muscle fibres but it’s the tendons which capture and store most of the energy from the load/explode phases in our movement. In whole body ballistic springing exercises the long fascial lines are also stimulated as energy passes up the chain. The chain reaction motion of human movement identified in the Gray Institute’s 3DMAPS training regime is synonymous with Myers Fascial Lines concept.
In my daily routines I use the six chains illustrated below, in 3 stages. The first is a slow methodical stretch in both directions of each plane and holding the stretch at end range, for a longer duration. I break it down further by doing the lunge first, then adding the arm reach, and then both together. In the 2nd stage I add a bouncing motion(3 to 5 reps) at the end range of each stretch. Gray Institute call it buffering. In stage 3 I add a variety of lunge pivots for a more dynamic springing movement stimulating elastic recoil in my motion.
- Supply. To revive and rejuvenate fascia, various forms of self massage are recommended where pressure is applied to muscle and connective tissue. This will trigger a purely mechanical process of fluid exchange in fascia. The tissue is literally pumping out metabolic waste and lymph and refilling itself with fresh fluid. It’s pressure applied in all forms of massage that renews the tissue. Foam rolling and/or a masseuse will work.
- Communication. This is a huge subject in the remit of psychologists with terms like “embodiment” to do with the close correlation between physical changes in our bodies and our mental well being. This is beyond my remit and my focus is more on mechanoreceptors and the role they play in training movement. They are sensors that register motion, changes in position, pressure, touch or stretching. There are four main types and they specialise in different qualities of stimulus and intensity. All four types of receptor contribute to the innate ability called proprioception, that gives us our internal self perception of the spatial position and movement of our bodies. Inside the small fine layers and thicker layers of fascial tissue in and around the muscles are the vital nerves and blood vessels that supply the muscle. Receptors send and receive information to and from the muscle as well as forward it to the brain. These receptors are nerve endings of various types which derive their information from deeper in the central nervous system. They communicate details about stretching, movement, the position of the muscle in question, the organ and the body part.
The way we should look at connective tissue has changed dramatically over the last ten years, particularly the fascia of the musculoskeletal system which is now described as a sensory organ in it’s own right. There a three times more mechanoreceptors in connective tissue than in the muscles themselves. They are a major part of a prolific internal information system vital for control of movement and brain functioning.
I use to think that the term ” Muscle Memory” was a misnomer as muscles self-evidently don’t have brains! But what the term refers to must be this highly sophisticated sensory system collectively known as fascia.
In conclusion, training the fascia should be seen as part of your fitness regime with an additional understanding of, and a focus on, the role that fascia plays in human movement. Understanding the four basic functions is essential and the training methods outlined in the six chains videos with my suggested 3 stage protocol is a good place to start. I use it in all my lessons together with other fascia focussed routines as well as other tennis specific movements. For those who like Gym workouts I’ve attached a workout which I had fun with.
Vaughan Ebrahim
LTA level 4
Gray Institute, CAFS 2013, 3DMAPS 2017, FT 2023.