The muscles and fascia in the human body are responsible not only for movement, but also for supporting function. Tendons and muscles stabilize joints, which provides structural integrity in the body. To ensure that the muscles and fascia remain healthy, they need adequate regular work to prevent the formation of stress areas, maintain flexibility, full supply of water molecules and all necessary nutritional Substances.
For sure, you face the problem of insufficient inclination forward in Asanas: Uttanasana, Pashchimottanasana? To solve this, you need a complex muscle development, taking into account the chain reaction in the body.
How to become more flexible for yoga
Thomas Myers in his book “Anatomical Trains” describes in detail the main myofascial meridians (lines of muscles and fascias passing through the whole body of man). Let’s look at the superficial back line that unites in two zones the entire back surface of the body from the toes to the superciliaris arcs.
The basic evolutionary problem of a superficial back line consists in straightening and pererazgibanii, i.e. maintenance of a body in the straightened position. However, the modern way of life of the person in view of long improper sitting, incorrect maintenance of a posture leads to overload, shortening and spazmirovanijuing of certain areas of this myofascial meridian.
Suppose that the main problem zone due to incorrect setting of the foot during walking and long stay during the working day at the computer is in the foot.
A chain reaction that causes excess tension and pain can be transmitted higher from the plantar fascia and short flexor of the toes to the achilles tendon and calf muscle, then into the area of the hamstring muscles, headed the thigh muscle, sacroiliac-lumbar fascia and muscle, straightening the spine, headband hill, fascia skull and even in the area superciliaris arcs.
In this example, the relationship of all the structures of the surface back line is well visible, as well as the dependence of the depth of the hull forward on the state of the muscles and fascia of this myofascial meridian is clearly demonstrated.
Interesting point: when the knee is bent, the myofascial meridian functions separately and flexion in the area of the hip joint is much simpler, which may be relevant for people just beginner practicing yoga and having problems with the surface back line. With straightened knees there is one solid line, and the inclination forward becomes more difficult.
How to become flexible fast for yoga
What to do, if your inclination forward for today looks like this and how to improve the inclination forward? How to become flexible for yoga?
Self-massage with the help of massage balls and rolls followed by traction muscle and fascia helps to significantly affect the biomechanics of our body, as well as eliminate myofascial pain. In order to deepen your inclination forward, fix the myofascial release from the rolling foot simulator Blackroll Mini, performing rifts for 30 seconds on each leg.
The more regular laminating the foot, the more fundamentally you can work out the whole chain reaction from the foot to the waist.
With the heel connected all the muscles of the back of the shin. Next, go to the development of these surfaces. Caviar consists of three large muscles: rear tibia, soleus and calf.
All these muscles in a healthy state work independently from each other. Injuries, incorrect posture, dehydration, lack of or overloading cause “sticking” of the fascia muscles of the shin and their “clogging”. The result may be “plantar fascia”.
Thus, calf muscles are often the main cause of problems in the biomechanical circuit. To fix it it is possible by means of myofascial training with massage rolls and balls. To work out muscles and to exert deep influence it is possible by means of Blackroll Mini, however, if tension of muscles is high and at this exercise there is expressed painfulness, it is better to work out the back surface of a shin on a big massage roll.
Massage balls of different diameters can be used to provide directed point effect on the area of excess voltage. The smaller the ball is, the deeper the mechanical impact it will have on the trigger point area and the problem area of the fascia.
The tension of the soleus muscle causes “clogging” of the fascia surrounding the calf muscles. Limiting soleus muscle can lead to injury. As a result, this strong muscle group of the posterior surface of the shin causes tension in the muscles of the back of the thigh.
If not treated soleus muscle, it will create excess tension in the knee joint, and it should try to move forward to compensate for the tension of the back of the thigh and shin. It creates an unstable position of the knee joint and creates a chronic stress in it. There is an overvoltage of extensor feet, which seek to maintain the function of the foot and stabilize the foot. As a result, the quadriceps muscle of the thigh loses its mobility, and in it formed trigger points and commissural process in the fascia.
The quadriceps muscle of the thigh has a muscular connection with the upper part of the pelvis. It causes the pelvis to lean forward and shift the gluteal muscles back. When feeding the pelvis forward, there is a compensatory inclination of the torso forward, which, with spasm of the muscles of the back of the thigh and shin, creates tension of the 4th and 5th lumbar discs.
Myofascial Massage on the simulators blackroll very useful in such cases-provides treatment quadriceps thigh muscles and all thigh muscles. When working with thigh muscles, use a large massage roll blackroll without vibrating rebar or with a vibrating rod for even deeper impact, as well as render effect on the stress areas with the help of massage balls.
To form an even better inclination forward be sure to work with gluteal area, lumbar muscles, as well as muscles running along the spine.
In myofascial training It is important to work with the whole biomechanical chain. Massage with rolls and balls improves muscle flexibility, strengthens weak points and returns to the human body full biomechanics. Be sure to stick to the holistic approach and work with the whole body-it will give more pronounced results in increasing the flexibility of the body, and in getting rid of pain.
To increase the efficiency of myofascial release be sure to stretch your muscles after exercising self-massage! Choose from our YouTube channel a few of the balanced complexes of Hatha Yoga asanas available for you today and practice them after each session of the massage rolls and balls!