Fascia: How to roll correctly?
Here we deal with the issue:
Fascia: How to roll correctly?
How to work your fascia with a fascia roller, often called a black roll. A more sustainable alternative would be our fascia roll made of cork, which consists of a more natural material. Especially since cork is antimicrobial, i.e. bacteria repellent. Fascia balls are also an alternative, but they are a little different to handle.
But first of all, what are fasciae anyway?
For one thing, if you imagine a spider web that wraps our bones, muscles, tendons, organs, and so on.
Or else, if you've ever seen a fresh fish being filleted: This fish has a thin, milky-white skin under its skin, which is removed as far as possible during filleting - these are virtually the fasciae of the fish.
What are fasciae made of?
On the one hand, fasciae consist of connective tissue cells. In addition, the majority consists of fibers. We distinguish between collagen fibers, elastic fibers and reticular fibers. So-called reticular fibers are thin bundles of collagen fibrils. These are more elastic than collagen fibers and ensure the support of our organs.
We distinguish 3 types of fascia:
First come the superficial fasciae, these are directly connected to the skin. Our deep fasciae connect bones, nerves, muscles and blood vessels. After that comes our reticular fascia, this connects to the internal organs. But let's get to it now: Fascia: How to roll properly? First, some basic tips:
Tips for using your fascia roller or fascia ball:
- Choose your optimal hardness for the fascia roller.
- Roll 3-7 x per week
- Roll per body part 1-3 minutes
- Roll in one direction
You want to aim that your capillary system is stimulated to move the "old" fluid. By using fascia rolls we achieve that the so called intercellular fluid starts to move. Thereby the fascia rolls remove the "Old" capillary fluid and stimulate the capillary system so that "New". Capillary fluid flows in. Roll with your fascia roll or your fascia ball slowly, but with a lot of pressure. This way the fibroblasts get going again, which is what we want to achieve with fascia training. That the "stuck" fasciae loosen up again.
Application fascia roll (Blackroll) versus fascia balls:
- You can roll up and down with a roller, but then really, really slowly, with pressure.
- Personally, I actually prefer fascia balls. The reason for this is that fascia balls allow you to work on painful points more precisely.
- However, it is important to note: Never roll with balls directly on your spine, always stay to the side of your spine. The reason for this is that our spine is sensitive, we do not want to cause damage by, for example, too much pressure.
- Also leave out the knees, especially the back of our knees.
- Take best 2 balls to be able to work so symmetrically. In addition, 2 balls of course also halve the time, with 1 ball you would have forever, provided you work the whole body.
The following applies equally to fascia rolling as well as fascia balls, fascia: How to roll correctly?:
- Always start from the bottom up.
- So ideally with the sole of the foot still standing and then you go down to the floor.
- Take your time! 3-4 minutes per body part should be ideally be!
You want to know more about fascia? Read here in our blog" What helps against stuck fascia." or can prevent etc. https://yoga-shop-online.ch/wissenswertes/faszien/
Examples of use fascia: How to roll correctly?
By the way, on our website YOU will find even more illustrated possible application examples on the subject of fascia: How to roll correctly? Follow this link:
https://yoga-shop-online.ch/shop/props/faszien-zubehoer/faszien-rolle-gross
Feedback / Questions / Comments:
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By the way, on our website YOU will find even more illustrated possible application examples on the subject of fascia: How to roll correctly? Follow this link:
https://yoga-shop-online.ch/shop/props/faszien-zubehoer/faszien-rolle-gross