In the following posts I will be describing exercises in more detail as they apply to meeting the following specific goals we might want to achieve through fascia training.
- Optimum energy storage capacity
- Elasticity and tensile strength
- Smooth functioning of the long fascial lines
- Youthful wave like structure
- Speedy regeneration of musculofascial unit following exertion.
It is important to understand that fascia training is not the same as muscle training. The particular impulses that fascia in its various forms need, especially for rebuilding, regeneration or fluid exchange mostly cannot be achieved by lifting weights or performing unilateral exercises. Strength training and normal workout exercises do not necessarily train the fascia as the fibres in fascia run in different directions to the fibres of the muscles. An example of an exercise that strengthens calf muscles that can benefit muscle more than fascia and vice versa
In the illustration above you can see muscle activation (lengthening in red) in the first four illustrations during conventional calf strengthening. You lay on a machine and press a plate with weights away from you using your feet. The red muscle fibres lengthen and shorten while the blue fascial fibres stay the same. In the second four images you are upright jumping or hopping and the blue fascia fibres are lengthening and shortening (springing action) while the red muscle fibres move very little.
It is clear from the above that fascia and muscle work together but perform differently and therefor benefit from differentiated training at different parts of the chain reaction that is human movement. While both are equally important you might conclude that someone who lifts weights might prefer the conventional plate exercises where strength is the goal rather than the springing action from hopping. Whereas a tennis player would value the opposite.
I hope I have made the point that the best training regime is one that meets your goals and includes both targeted muscle and fascia training needs. The springing exercises meet both of the first two goals(above) as tendons are the real efficient storage system in human movement. Muscles can be strong but the are slow to capture and release energy. Its the elasticity and tensile strength in motion of the connective fascia system that is the key to performance.
https://youtu.be/As9mtchL41k?si=a3lZ1PS8Ux92kzIs
Vaughan Ebrahim
LTA Level 4
Gray Institute Movement Specialist, CAFS 2013, 3DMAPS 2017, FT 2023