If you want to get stronger and faster while decreasing your chance of injury, then you should practice fascia training. As we discussed in our previous article “What is Fascia Training”, fascia is the connective tissue that surrounds and holds your muscles, organs, tendons, bones, and ligaments together. With fascia training you are attempting to improve the functional properties of your muscular connective tissue. Here are some fascia training exercises you can do at home to get you started:
Foam Roller Upper Back Fascia Exercise
CanDo® Foam Rollers can provide a deep massaging effect when used properly. With so many different densities to choose from, these foam rollers can fit just about any preference. To begin this upper back exercise, select a CanDo® foam roller of your liking. Then, lie on the foam roller with the middle to upper part of your back. Twist the right side of your back with the floor being perpendicular to your body. Then, place your feet flat on the floor with your knees bent at a 90-degree angle. Now roll to foam roller from your armpit down towards your waist. Then roll the foam roller back up to your armpit by driving the roller by pressing your feet. Finish this set by doing this action for 30 seconds to a minute. Do this set 8 times before repeating this exercise on your left side.
Standing Medicine Ball Lift with Rotation
CanDo® Medicine Balls are ideal for exercising your fascia. They have an easy-to-grip rubber surface and are available from 1 to 30 pounds. To begin this exercise, pick up a CanDo® Medicine Ball and stand with your feet hip-width apart. Hold the medicine ball in front of you left hip and move your right foot slightly more forward than your left foot. Then, push your feet into the ground as you bring the medicine ball across your body from your left hip to over your right shoulder in a diagonal pattern. Then, bring the medicine ball back down across your body to the starting position. Do this 8 times before repeating this exercise on your right side.
Used by athletes and fitness experts alike, fascia training is a great way to become faster and stronger while also being able to prevent future injuries. It offers enormous benefits from just a few light exercises per day and can easily be added to your regular weekly workout plan. So what are you waiting for? Try doing some fascia exercises today!
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Article written by William Graves.