Connective tissues, or fasciae, are a large web of fibrous tissues that surrounds all organs, including muscles, nerves, blood vessels and skin. Like plastic wraps around grocery meats and sandwiches, they provide elasticity and sensory information on range of motion and tension between muscles and joints. Stretch your connective tissues along with your muscles to improve flexibility and movement patterns in your entire body. Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you focus more on stretching connective tissue lines rather than muscle groups in isolation for best results.
Anterior and Posterior Fasciae Stretch
Step 1
Stand with your legs about shoulder-width apart and raise your arms over your head. Push your pelvis forward and lean your torso back slightly to stretch the fasciae in your abdomen, anterior hip and chest.
Step 2
Exhale and bend your torso forward to reach for the ground with your hands. Stretch the back of the of legs and lower back for three deep breaths.
Step 3
Inhale slowly and roll your spine up to the starting position. Perform two sets of six to eight reps.
Standing Lateral Fasciae Stretch
Step 1
Stand with your feet slightly apart and raise your left arm over your head. Exhale and lean your torso to your right, stretching the fasciae from your left armpit, through your torso and into your upper hip. Hold this stretch for two deep breaths.
Step 2
Reach your right arm across your chest toward your left, turning your torso slightly as you reach. Do not move your pelvis or legs.
Step 3
Hold the reach for one deep breath and turn your torso to face the front. Perform 10 reaches and bring your body to the standing position. Perform the exercise in the opposite direction.
Active Standing Hip Extension
Step 1
Stand with your feet together and step back with your right foot, extending your right hip. Raise your arms over your head at the same time as you step back.
Step 2
Hold this position to stretch your hip flexors for one deep breath. Lower your arms and return to the starting position. Do not arch your lower back.
Step 3
Repeat the movement pattern on your opposite side. Perform two to three sets of 10 reps on each leg.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
Member Comments