All muscle fibers, muscle strands and muscle groups in our body are surrounded by fascia. This is a kind of net-like connective tissue that is very tear-resistant and yet extremely elastic. Its main task is to keep our musculoskeletal system as agile as possible. However, due to a lack of exercise, stress, hyperacidity or a relieving posture, the fascia can stick together or harden and thus cause problems in the back, neck and shoulder areas as well as in the joints. For this reason, special methods have been developed to loosen the fibers that have stuck together. You can find out how to improve your muscular functionality and reduce pain here.
Even if glued fascia is the most common cause of complaints in the entire back area, other health problems can also trigger pain. An important indication that speaks for it is your skin, which reacts sensitively to pressure.
To find out whether there are disorders in the fascia system, proceed as follows: Take a fold of skin from the affected region between your fingers and carefully lift it up. If you feel pain, glued fasciae are responsible. The diagnosis is even clearer if the skin fold in the pain-sensitive region is thicker – in this case too much fluid has accumulated that the body can no longer properly remove.
With the introduction of the fascia roller, a new method was developed with which you can massage your muscles and connective tissue yourself – using only the strength of your own body. Used correctly, they should relieve painful tension in the back, neck and shoulder area. Without any medication or going to the doctor. Depending on which area you want to work on or loosen, there are different types of hard foam rollers.
How to use them correctly is demonstrated in various videos. In the following we present a few example videos for the respective training devices:
1. The fascia roller is the classic among the hard foam training devices. It is available in different sizes and degrees of hardness, but its function is always the same – massaging the muscles and connective tissue. Regardless of whether you use the roller while standing or lying down: used correctly, the roller can loosen stuck fascia and loosen hardened muscles. The smooth surface is just as suitable for the back as it is for the stomach, legs, buttocks and even the feet. The roll is available here.
To learn how to use the roller correctly, watch this video:
Tip: Alternatively, the fascia training for the back and neck is also available as a book and on DVD.
2. The double ball is a combination of two fascia balls that you can use to work on muscle strands in parallel. For this reason, the training device is also particularly suitable for loosening stuck fascia and painful trigger points – i.e. muscle cramps – around the spine and neck with the help of a selective massage. With correct use, you can also improve blood circulation in the muscles, so that the affected fascia can regenerate more quickly. The double ball is available here.
You can find out how to train correctly with the double ball here:
3. The fascia ball is designed to selectively massage stuck fascia. Due to the small contact surface and the degree of hardness, trigger points in particular can be treated in a targeted manner and tense muscles can be relaxed. It is available in two different sizes – eight and twelve centimeters – so that the fascia ball can not only be used selectively, but also over a larger area. Due to its handy size, the training device can be taken anywhere and can therefore also be used on the go (in the office or on vacation). The ball is available here.
This video shows the correct application:
Tip: For optimal treatment, you can combine the training devices with each other. Here is the set.
4. The Twister is for die-hards. Due to its nubbed surface, the selective stimulation of individual muscle parts is particularly effective, but also more painful than other hard foam rollers. With the help of pressure and rotary movements, you can also treat glued fascia and trigger points in a targeted manner – whether standing or lying down, on the floor or on the wall. The Twister is available here.
This video reveals how the Twister is used in a targeted manner:
What: YouTube
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