Where is the fascia located
Fascia: you should know that about your connective tissue!
The hype surrounding fascia remains unbroken. With fascia training against cellulite and back pain. Everything about fascia, simply explained in 7 points.
What are fascia?
Did you ever try to prepare flesh these thin white skin away? These are the fascia. The almost transparent, thin and milky-white skins look pretty unspectacular at first glance.
The word comes from Latin and means something like "ribbon", bundle "or" tie ". In simplified terms, one speaks of Connective tissue.
A fascia is made up of Collagen fibers, water and Adhesives and is only 0.5 to 3 millimeters thick. They surround your entire body: muscles, organs, vessels, bones, ligaments, vision and even your brain. Without this reticulated connective tissue your body would just collapse.
Several continuous Fascia tracts run through your body. These consist of a chain of muscles, tendons and fasciae. You are responsible for everyone Movement sequences.
Fascia can be divided into 3 groups:
- Superficial fascia: are Part of your subcutaneous tissue. They connect your organs and your tissues. Envelop your blood vessels, nerves and glands. Save fat and water.
- Deep fascia: Are the densest layers of connective tissue. They envelop and connect your muscles, bones and joints. The deep fasciae react to chemical and mechanical stimuli and are also referred to as the 6th sense organ.
- Visceral fascia: Envelop and protect your organs. Hold and fix them in place.
The essentials in brief:
The net-like connective tissue envelops your organs, muscles, vessels, bones, tendons and ligaments. It holds our body together and all parts in place.
Functions and tasks
Fasciae have whole different functions in your body. This includes:
- Separation function: Separate muscles and organs from each other and from surrounding tissue and bones. They keep everything in place. Prevents friction between muscles.
- Power transmission: Transferring forces from muscle to muscle.
- Energy storage: store forces and can release them again like a spring.
- Transport and supply function: The products of cell breakdown and build-up are carried back and forth through the lymph.
- Protective function: Envelop and protect organs and muscles.
- Defense function: As part of the connective tissue, they protect your body from intruders.
- Memory function: Fascia serve as water reservoirs.
- Communication function between vessels and nerves.
- Agility: Are responsible for your overall agility.
- Sense organ: React to mechanical and chemical stimuli and pass them on to your brain.
- Shock absorber function: Cushions the force of acting forces.
- to shape and shape your physical appearance.
- Influence on your physical and mental well-being.
The essentials in brief:
Fascia have a protective and separating function. They are involved in power transmission and power generation. Decide about your overall mobility and your physical appearance. Serve as a water reservoir and protect your body from intruders.
Bonded fascia: symptoms and cause
Bonded fasciae are not only painful, they also lead to Tension and an elevated one Risk of injury.
There are various causes for a glued connective tissue. Fascia usually stick together with increasing age. The water content decreases more and more, the elasticity decreases. Dehydration generally causes your fascia to stick together.
One of the main reasons for sticking is to little movement and a bad posture. If you sit constantly, you prevent good lymph flow. The body's own adhesive, which is required e.g. for wound healing, cannot be transported
Constant stress and lack of sleep upset your hormonal balance. More stress hormones are released, which put your fascia under constant tension. A Hyperacidity of your body, through one wrong diet, can also severely affect your fascia. The shape of your connective tissue changes. It will gel-like. B.The travel and transport functions can no longer work properly. It comes to Deposits of slag.
The consequences: your fasciae stick together.
Consequences and effects of sticky fasciae
If fascia cannot properly perform their tasks in the body, that has far-reaching consequences for your entire body. Muscles, ligaments, tendons, joints and organs are affected. Your connective tissue loses flexibility. Back pain, shoulder pain, neck pain, joint pain, and tendon irritation or inflammation are common.
Consequences for your muscles
It's not just your muscles that are involved in your movements. Your fasciae play a big role here. If you have hardened fascia, yours will Limited mobility. You are in everyday life and doing sports more prone to injury.
If you cannot train with the full range of motion, this can negatively affect the success of the training. Your training success can be reduced because you cannot train with the full range of motion. You just don't get Tension. The danger that you are now one Bad posture or reluctance takes, increases.
Consequences for your organs
The matted and sticky connective tissue can pinch nerves and strong pain cause. Your blood vessels can no longer move that much blood. The constrictions affect communication between your nerve cells and your brain.
The lymph flow is disturbed. A side effect of this can be, for example swollen eyes and heavy legs, to swelling, chronic pain and illness.
Your organs are also poorly supplied. Pollutants from the organs are no longer properly removed. The shortage of supply can lead to a deterioration in the performance of your organs. Can a consequence Heart, breathing and digestive problems be.
The essentials in brief:
Lack of water and lack of exercise stick your fascia together. Your mobility is restricted. You become more prone to injury. Other complaints can be severe tension and nerve pain. Your organs are poorly supplied and, in the worst case, lose their functionality!
Loosen adhesions - fascia training and fascia exercises
What is fascia training? Trained fasciae protect your muscles from injuries and keep your body in shape. Not only is your connective tissue strengthened and tightened, but your ligaments and tendons also become more resilient. Pain like Back pain and Shoulder pain is prevented. Painful friction in the joints can also be reduced or avoided.
Fascia adapt to loads and stimuli. They can be trained in different ways, thereby releasing adhesions and hardening. Your connective tissue needs training Time. It takes longer than your muscles to adapt to stress stimuli. Connective tissue fibers are exchanged and the structure of your fascia network is rebuilt. This process can take up to several months.
The fascia exercises
In addition to classic fascia therapy with a physiotherapist or osteopath, there is also a lot that you can incorporate into your training yourself.
# 1 stretching exercises
One possibility is long-chain and dynamicStretch. You're not just stretching a muscle, you're stretching a group of muscles. You lead during the stretch slight swaying movements out. The fasciae remain supple and elastic. Your risk of injury in everyday life and sports is reduced.
# 2 bouncy movements
Elastic, springy movements, such as hopping and jumping, also train your fascia. This is how you stir yours Collagen production and thereby strengthen your connective tissue.
# 3 fascia roll and massage
Massages, e.g. with a fascia roller, can also have a supportive effect. The self-massage stimulates the cells in your connective tissue and stimulates blood circulation. The role makes you "Sponge Effect". This causes an exchange of fluids in your connective tissue.
Our tip: Exercising with a fascia roller can be very painful. Do not go beyond your pain point and it is best to get trained in the right technique.
# 4 fascia yoga and pilates
Through her resilient, complex and stretching exercises Fascia Yoga and Pilates are also suitable for your fascia care.
Fascia training plan
You are now wondering how you should accommodate a fascia training in addition to your everyday life and your muscle training? Don't worry, your fascia need it no long training. Short units are sufficient.
You can do the dynamic stretching exercises in your Warm up integrate before your training. After training, you can briefly talk to a Fascia roll roll out. Or you just build a few jumping or bouncy movements into your everyday life. For example, while you are waiting for the tram, bus or train, you can easily jump on the spot a few times.
The essentials in brief:
You can do your fascia training within a few minutes. Stretching exercises, springy movements, massages, fascia rolls, fascia yoga and Pilates are particularly suitable.
Influence of nutrition - nutrition tips
As with strength training, exercise is only one side of the coin. You will get the best result when your nutrient supply is in line with your training goal.
The wrong diet can lead to acidification of your fascia. Eat more basic foods. These support the regeneration yours Connective tissue and balance your acid-base balance. Salad, vegetables, fruit, coconuts, herbal teas, for example, are suitable.
Fascia are made up of collagen, a Structural protein.Do you have a Protein deficiency, your fascia tissue loses its important functions. Your connective tissue cannot regenerate, heal and grow. With proteins, you are not only doing something good for your muscles, but also for your fasciae.
Our tip: Are you struggling to meet your protein needs? Our whey protein provides you and your body with 24 grams of protein per serving. Our vegan portein provides you with 20.7 grams of protein per serving.
Your body also needs these for collagen formation Amino acid lysine. You can find these in whole grain products, walnuts, quinoa, buckwheat or dairy products, for example.
You should also not forget a good supply of micronutrients. So are z. B. Zinc and vitamin C are also involved in collagen production.
Your connective tissue is made up of up to 75 % of water. At least drink 2-3 liters pure water a day to optimally supply your tissue with fluid.
the essentials in brief
Combine exercise and nutrition. Pay attention to your acid-base balance. Get enough micronutrients such as vitamins, minerals and trace elements. Drink 2-3 liters of water a day. Provide your body with complex carbohydrates, healthy fats and sufficient proteins. Your fascia will stay healthy.
Fascia training against weak connective tissue - cellulite
Cellulite, dents or Orange peel arise through the interaction of genetic conditions, weak connective tissue and Fat deposits. But why do women have more cellulite than men?
This is due to the structure of the fascia. At Men the fascia run cross-like, at Women however, columnar and parallel. The columnar structure makes women's connective tissue more susceptible to Cellulite. Fat cells can push their way up through the columnar construct. Bumps and Dents arise.
Targeted training will make your Connective tissue stimulates. It will more collagen fibers produced. Your connective tissue becomes stronger and firmer. The fat cells find it harder to push themselves up. With the combination of strength training, fascia training and nutrition Cellulite decreases and your Complexion be improved.
the essentials in brief
Women's connective tissue is structured differently and therefore more prone to bumps and dents. Through targeted exercises, you can tighten your connective tissue and reduce cellulite. Fascia training tightens your connective tissue and can Decrease cellulite.
- Fasciae hold us together like a network and shape our appearance.
- Fasciae have numerous important functions in the body.
- Sticky and hardened fasciae have serious consequences for your body.
- You can train your connective tissue with stretching, jumping, springy exercises, massage, yoga or Pilates.
- The training can be easily integrated into your everyday life.
- Eat good carbohydrates, healthy fats, and plenty of protein.
- Make sure you have a micronutrient supply.
- Fascia training can reduce cellulite.
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