Modern people need to sit for a long time in life, and they are often troubled by long-term back pain and irritation pain, which makes knee pain, facial pain, and back pain three major bodies unsuitable. We have mentioned a lot of introductions to stretching and stretching in the past. So what exactly is stretching? How to practice to reduce physical pain? Let's draw some tricks again.

Although people often talk about "stretch", the concept of fascia is a bit vague. Just like most people know that there are nerves, muscles, and skin in their bodies, but when they hear "necked tissue", they may feel that it is a bit strange. In fact, the fascia is a timbered structure composed of gelatin and elastic fibers. The fascia will cover the muscles and form a structure.

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Are you still not clear about this? Think about it, when we cut the sausage, the one covering the flesh was a layer of white fibers, and the fascia was these white fibers, a structure covering the flesh. Fascia is also divided into different levels. If you want to talk clearly, please read the picture. The muscles are made up of bunches of muscle fibers. The "endomysium" is used to cover the smallest muscle fibers. The "endomysium" is then called "perimysium" is surrounded by the muscle bundle, and the "epimysium" is surrounded by the entire muscles. The outermost layer is called the deep fascia.

This kind of talk will probably make everyone feel very uncomfortable, just like when you open oranges or sausages, people often remove the white fibers, thinking that fascia is a woven-free organization. However, in the past 20 years, research has found that fascia is not only a layer of useless white membrane, but actually contains many sensory receptors about movement, position, pressure, tension, and pain. Even the number of sensory receptors on the fascia is more than that on the skin.

Now we combine "muscle" with "fascia" to see it as "myofascial network". Myofascial is an integrated and comprehensive activity concept. When sensory receptors within the fascial receive stimuli of action, position, force, and pain, the reaction of chemical molecules at the cell level changes the transition and distribution of forces between the muscles.

There are such rich sensory receptors on the fascia to prevent us from being injured, to enhance the sense of the body, and to enhance the overall human activity. Therefore, now we no longer regard fascia as a passive and useless organization, but rather a very serious character. Fascia is indispensable for the body's shape, movement, and support! After the fascia connects to the muscles, the muscle activities are stringed into a dynamic chain, and all the body's movements must be viewed from the myofascial communication network within the entire body.

With understanding this information, how can we improve sports training? First of all, if you only considered muscles in the past, now you have to add the concept of fascia and think about the "myofascial network".

Practice out lines does not mean practicing sports power

For example, when we walk into the gym, we will see a bunch of machines, each of which can train a certain muscle individually, some practice trapezius, some practice back muscles, and some practice triple muscles, making a block of muscle lines more obvious through resistance and weight. However, these equipment that trains a single muscle can be seen faster than the muscle growth in the short term, making the trainer feel that he has obvious lines. However, after practicing for a long time, if he does not match other suitable sports, he may find that his "movement" has not increased. Occasionally, he will find that he is busy with his hands and his muscles and bones are even more painful.

It turns out that relying on the single training of a certain muscle in sports equipment will cause the myofascial network to develop unbalancedly. Many movements in life are a collection and coordination of different muscle movements, including the contraction of muscle fascia and the extended muscle fascia. If you only use equipment to split a single muscle for a long time, the muscle fascia will develop unbalancedly and lose the activity efficiency. Even if it looks solid, it may not be healthier, and the performance of exercise and activity will not be better.

Training Myofascial

When we want to exercise and reduce physical pain, we must consider the "myofascial" composed of muscles and fascia in conjunction with Internet. During muscle training, we will use "resistance" to shrink and shorten the muscles, which will increase the muscles in order to adapt to resistance, so as to increase the muscle mass and strength of the muscles, making the line more obvious. In addition to training muscles, we also need to do fascial training. Some movements that stretch the fascial can help stimulate the vitiligo cells in the fascia to produce new gelatin, helping the fascia become more capable of withstand extended movements. Therefore, training to extend the fascia can make the myofascial network stronger, have better support and activity, and can resist injuries. Let's take a look at some things to pay attention to when making myofascial health.

◆Avoid irrigation

If you want to have a healthy myofascial network, remember to drink enough water. For trainers who focus on muscle lines, they often want to reduce moisture and let themselves drain water to achieve the purpose of making muscle lines more obvious. However, when the body is drained and the fascia is dry, the support and activity are limited, and the myofascial network is more susceptible to injury.

◆ Pay attention to the fact that the posture is

Long-term poor posture is very harmful to the myofascial. If you don’t sit properly and are crooked, the myofascial on one side will be forced to shorten and twist. The myofascial stool is very tight, the blood circulation is very poor, and it is prone to inflammation and injury. Therefore, you should choose the correct posture regardless of whether you are standing or sitting. Standing and sitting well will not get tired, but in fact, it will make the body the most relaxed and most unharmed.

◆Fascial relaxation

In the past, we introduced that using a drum to relax the fascia. When using a drum, it will bring pressure to the junction organization and muscles. These pressures of different levels change the distribution of fluid in the fascia and increase the exchange of lymph and metabolic substances. With these stable and slow pressures, the fascia can be reduced to become stiff.

◆Fascial stretching and muscle centering training

We have introduced various ways of stretching the veins, back, hair, knees, and legs. Through the stretching movements of the whole body, the fascia will be more flexible. In addition to doing single stretching exercises, we can also strengthen the "carelessness training" while practicing muscle strength. What is a retraction? For example, if you hold the bell in your hand towards your direction, the muscles are exerting more force than the weight you hold, and the dentistry "retracts and shortens" means "center-retracts". When you want to return to the original movement, the weight is greater than the muscle force. The secondary muscle "continuously exerts force but muscle lengthens" means "retraction of the heart".

Often when we are doing muscle training, we will overweight "contraction" and think, "I want to lift the horn!" Once we lift it, we will pull it down quickly. However, it is important to practice myofascial and "retraction" well, because this is a time to strengthen muscle strength and stretch muscles at the same time! Therefore, when you do muscle training, you must ask yourself to slowly retract your heart, such as lifting your calves, and then slowly perform the action of putting your calves down, feel the muscles continuously exert force and extending and stretching myofascia. Many yoga and Pilates' movement designs will follow the concept of cerebral contraction, so training yoga and Pilates is also a good way to exercise myofasciality.

The English word for fascia is Fascia, and the "fascism" that represents a solitary regime is Fascism, which is extended from the word Fascis in Latin, so in the past, people really only regarded fascia as a very restrictive and restrictive covering. However, through the latest research, we began to understand that fascia is actually very inconvenient. To strengthen exercise ability and reduce pain, we need to be well connected with the fascia. Regarding the ways and various possibilities of activate myofascial, we will continue to introduce it, hoping that everyone can develop healthy vitality and relieve pain.

Original text: Not only to train muscles, but also to exercise fascia (people bag)

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