Fascia is the skinny, cellophane-like, connective tissue that surrounds muscle tissues, teams of muscle tissues, blood vessels, and nerves. Identical to ligaments and tendons, fascia comprises intently packed bundles of collagen fibers which can be oriented in a parallel style.
NOTE : fascia stretching is a painful course of and might result in accidents when not utilized appropriately.
What’s fascia ?
Fascia acts like a girdle and binds a muscle group collectively, and to its neighboring muscle in lots of circumstances. It’s a must to perceive that fascia will not be some unfastened tissue, nevertheless it’s warped so tight across the surrounding space, virtually constricting it.
Subsequently, wholesome fascia is a versatile construction that’s in a position to withstand nice uni-directional pressure forces.
So what does fascia should do with muscle progress ? Properly, a muscle can’t develop until there may be sufficient room to develop. By wrapping the muscle tissues tightly, the fascia limits the wanted room for muscle enlargement.
You will have in all probability heard about muscle reminiscence. An individual who as soon as had an awesome size and muscularity, can achieve dimension very quick after dropping a substantial amount of muscle, as a result of a very long time of not coaching.
How is that this attainable ? Whereas constructing dimension, this particular person additionally ended out stretching and increasing the muscle tissues encasing tissue. So after they get again to common coaching they’re now not combating the restrictions of tight fascia, that means their muscle tissues have extra room to develop now.
If we wish our muscle tissues to develop sooner, we’ve to imitate muscle reminiscence or create an setting that appears just like the one the place muscle tissues had been larger. In easy phrases we’ve to “stretch” the fascia and make room for our muscle tissues to develop.
Listed below are the steps for a fascia stretching exercise:
1. heat up
It’s completely important to heat up good earlier than you begin fascia stretching. We need to stretch the fascia previous its earlier limits and for this to occur we want full vary of movement.
A chilly muscle has a restricted vary of movement.A chilly muscle can be vulnerable to accidents. Subsequently we should heat up adequately earlier than we proceed to the subsequent step.
2. Blood pump
A great blood pump will stretch the fascia and surrounding tissues past their earlier limits. The larger the pump the higher. This does NOT imply it’s best to choose up gentle weights and pump blood into your muscle tissues.
Muscle progress is achieved by lifting heavy weights and doing compound actions. Lets take the chest for an instance : You’re employed your chest with heavy compound actions :
* Bench press 2 x 5-8 (heavy)
* Incline dumbbell press 2 x 5-8 (heavy)
After these workout routines it’s best to choose an isolation motion like dumbbell flyes for instance and do 5 to eight units with average weights and better variety of repetitions.
* Dumbbell flyes 6 x 12-15 (you may decrease the burden the previous couple of units as a way to full the reps)
3. Excessive stretching
After the pump units are completed, it’s best to stretch the muscle past the purpose of consolation.With this motion will stretch the fascia much more and guarantee much more room for progress.
For the intense stretching, I recommend the DC stretches. To proceed our chest coaching instance I’ll clarify the chest stretching method:
After the dumbbell flys, decrease the dumbbells to the underside place and stretch your pectoral muscle tissues so far as you may. Keep on this place for 30-60 seconds. Observe that the ache will grow to be insufferable after simply 10-15 seconds.
4. Correct restoration
The heavy coaching, blood pumps and excessive stretches will do a injury to the connective tissue (Fascia). It’ll recuperate and develop bigger, nevertheless it wants time to take action.
This isn’t solely a painful course of, however like several kind of maximum coaching can be aggravating, and you will have vital time to recuperate. Because of this it’s best to give your muscle tissues about 4-5 days to recuperate earlier than the subsequent exercise.
Give your self every week off each 5 weeks or so, to ensure that the connective tissue to totally recuperate.
