7 Ways to Roll Out Your Fascia for a Deeper Massage

Is your fascia stretched out? If you’re not familiar with fascia, it’s the thin layer of connective tissue that surrounds each muscle and organ in your body, helping to stabilize and support them. By incorporating more foam rolling exercises into your fitness routine, you can combat imbalances in your fascia and improve muscle mobility, while also reducing pain and fatigue by increasing blood flow throughout your body. Check out these seven ways to roll out your fascia for a deeper massage!

1) How To: Rolling out your fascia

Fascia, often misspelled as fascia, is a thin fibrous layer of tissue that surrounds your muscles. Connective tissue is made up of two types: fascia and ligaments. Ligaments connect bone to bone and fascia connects muscle to muscle. It surrounds each muscle, the entire torso, the arm below the elbow, and portions of the head and neck. It can also be found in sheets between layers of skin. Rolling out your fascia can relieve tension in tight areas and improve mobility, which will help you reduce pain or prevent injury from overuse. You'll feel more relaxed after rolling out your fascia because it relieves stress in tense areas. 

The easiest way to roll out your fascia is by foam rolling. You can find these at most gyms, fitness stores, and even some grocery stores if they have an activewear department! If you're not able to find one locally, many brands offer free shipping on Amazon Prime- so go ahead and order one now! 

Keep reading for 7 great ways to use a foam roller!

2) My Thoughts On Rolling Out The Fascia

We all have fascia, it's the soft tissue that helps hold our muscles and connective tissues together. Rolling out the fascia can be done by gently rolling on the ground like you're going over waves. It can also be done by using a foam roller, with your body weight, to go over your whole body. Regardless of what you choose just make sure not to apply too much pressure as this may cause injury. Start from your feet and work up gradually. And if you want a good massage then get someone else to do it! I find that when I am rolling out my fascia I often find knots in my muscles that are related to past injuries or other issues I may be experiencing. When these knots are released the pain subsides and I feel relief in those areas. My favorite way to release these knots is by getting a deep tissue massage at least once per month or so but doing my self-massages while stretching or exercising has helped tremendously too.

3) Benefits of Rolling out the fascia

1. Reduce inflammation in muscles and joints.

2. Increase range of motion.

3. Reduce pain and stiffness.

4. Improve the rate of scar tissue healing. 

5. Increase the circulation of the body by opening up those kinks!

 6. Improves lymphatic drainage which helps keep the immune system strong.

 7. Improves blood flow which can help with muscle fatigue, soreness, and general health.

 8. Relieve tension headaches.

 9. Relieve stress 10-12 minute sessions are all you need twice a day for maximal benefits!

4) Best Roller For Getting Started

Rollers are easy to find, but no one roller is best. Different rollers provide different benefits, so it is worth trying out a few before deciding which one is right for you. Some people like the feeling of deep tissue massage from rubber rollers; others prefer softer foam rollers. Roller widths vary as well: some people feel more comfortable with a wider roller, while others need the narrower version to get into those tight spots on their bodies. You can also combine two or three rollers in tandem to hit all your muscle groups at once. Once you've found your perfect roller, use these seven exercises (link) to take care of your fascia and other muscles.

5) Common Mistakes When Rolling Out Your Fascia

Don't rub the fascia: Any time you use more pressure than necessary when you roll out your muscles, it can irritate the tissue. To protect against injury, make sure to use pressure as lightly as possible and keep it strictly on the surface of the muscle. 

Use one body part at a time: It's easy to forget about areas in your body that don't hurt! To avoid this common mistake, focus on rolling one body part at a time. If an area starts to feel too sore or tender, move on. If you find an area that doesn't seem to want to release any tension at all, try moving onto another area or spend some time doing some breath work first before trying again. Finally, if there is an area where your pain is acute and shooting down into your leg or arm, see a doctor immediately. You may have nerve damage from straining it too much during exercise! It's important to know how to safely stretch our fascia so we can get the most benefits. 

The key is using gentle pressure with no rubbing so we do not create micro-tears or overstimulate nerves. 

If we are feeling tightness in our calves, knees, hip flexors, or thighs then we need to stretch them with extreme caution because they are especially vulnerable spots in our body due to their position in the hips and legs.

6) Best Way To Use A Foam Roller On Your Hamstrings

1. A basic yet effective way to roll out the fascia is by putting your toes over a golf ball or lacrosse ball and bending at the waist. 2. Don't just roll on one spot, move back and forth on that spot. 3. You can also get creative with how you use your hands when rolling out the fascia. One thing I like to do is place my fingers around my neck as if I'm going to perform a headlock. Then I gently pull down on my head while using the tips of my fingers and thumb to massage deep into the muscles of my neck. 4. When rolling out your muscles, always remember not only to take it slow but also remember all these important points: Breath, roll slowly, and be mindful of where you are placing pressure in order not to put too much stress on any specific area.

7) Final Thoughts And Recommendations

If you want a deep massage on your hamstrings, I recommend you place the foam roller perpendicular under the muscle and then slowly lower yourself so your butt is hovering just above the floor. When this is done correctly, the front of your thigh should be parallel with the ground while your back is flat against the floor. Place one foot on top of either side of the foam roller to maintain balance and roll up and down your hamstring muscles. Avoid rolling over any joints like your knee or hip; just focus on the muscles that run along the length of your leg. Repeat these steps on both legs before moving to another part of your body.

wellness

Though you may not know it, the health of your fascia is vital. It is what holds the fibers together and helps you move around with more ease. When it becomes loose or too tight, there are several ways that it can affect your life and where you feel most comfortable. For example, if your fascia is stretched out from repetitive movement, then that means your muscles need some relief. There are plenty of stretches that will help them relax without any pain at all.