As scientists have now been able to uncover some of the mystery surrounding the elusive fascial system, it is a logical consequence that fitness experts are using this knowledge to explore how to use myofascial lines to optimise strength training.
The fascia is similar to a web – a network of tissue that is like an envelope for all the internal organs right from head to toe. You can imagine it to be something that holds together and connects organs, muscles, bones and joints in a way as to facilitate smooth movement with minimal friction. As it consists mainly of wet, slippery, oily tissue it went largely unnoticed and was not recognised as a system in itself until only recently. This “extra-cellular matrix” comprises of 3 main elements:
However, in order to be able to leverage the myofascial system to optimise training, we still need deeper insights into the exact functions of the fascia.
Important facts and functions of the Fascia:-
What we can infer from the above insights is that training based on myofascial lines enables us to understand how to improve joint mobility and build endurance and strength, using minimal force and energy. It is important to train the body as a whole as against in isolation or segmented parts. This distributes force equally through the whole system, easing joint tensions and facilitating joint movement in all three planes of motion. It is therefore also essential to design and engage in exercises that use a varying mix of direction, force, and speed in order to optimise the functioning of the fascia.
Some insights into training the neuromyofascial web
1. Use variation, rather than a repetitive program better for a smooth fascia
2. Whole body movements – engaging long myofascial chains is key to training the fascial system
3. Adaptive movement –
What to avoid:
1. Repetitive movement- those that work the same fascial line over and over again
2. Working out with upper-level loads all the time
3. Training in the same tempo at every session