What is Myofascial Release Stretching?
Myofascial Stretching is a self-treatment technique that results in permanent lengthening of the body’s connective tissue and has the capacity to dramatically improve health and quality of life. It follows the principles of Myofacial Release (MR), utilizing sustained pressure and active elongation into restrictions in the fascial system. Two ways to do Myofasical Stretching are: using a small inflatable ball (sky ball), and the second utilizes active elongation of the muscles. These two methods complement each other. It can be very effective to first release an area of tightness with the ball the follow up with an active stretch to the same region.
The stretching protocol will likely be very different from anything you have learned before, but if done properly, it will result in permanent release of the fascial system, rather than temporary gains obtained through traditional stretching.
FAQ (Frequently Asked Questions)
What is Fascia and Why Is It Important?
Fascia is the tough connective tissue surrounding every cell from head to toe like a three dimensional spider web. It provides support and flexibility to all structures of the body. Modern medicine tends to look at muscles, bones, and organs in isolation, generally ignoring the importance of the global system that connects it all together. Releasing restrictions in the fascia can be the missing link in resolving problematic cases of pain and dysfunction.
What is Fascial Restriction and How Does It Occur?
A fascial restriction is a thickening, shortening or tightening in the connective tissue caused by injury, trauma, inflammation or poor posture. Restrictions can adhere to and put abnormal pressure on nerves, muscles, blood vessels, bones, organs and the brain, resulting in inefficient function of these structures. Pain, limitation of motion and structural misalignment are some of the consequences.
What Is Myofascial Release?
Myofascial Release, as developed and taught by John F. Barnes, PT, is a gentle, hands on approach used to free up fascial restrictions throughout the body. The therapist releases the tight fascia by applying sustained pressure into the fascial barrier or restriction, allowing permanent elongation of the tissues. As fascial layers are released, the client gains greater flexibility. This results in decreased pain, enhanced daily functional abilities, refined athletic performance, increased ease of movement and improved structural balance and integrity.
How Does Myofascial Stretching Differ from Traditional Stretching?
There are four primary ways.
The first one involves the time element. All Myofascial Stretching, with or without the ball, must be held continuously for a minimum of 90 to 120 seconds before the fascia can even begin to let go. When held three to five minutes, additional releases may occur. THE TIME ELEMENT IS CRITICAL. Holding the stretch allows a release of not only the elastic and muscular components of the connective tissues, but the collagenous component as well. Traditional 30 second stretching only affects he elastic and muscular portions, providing temporary results.
Secondly, Myofascial Stretching differs from traditional passive stretching with the concept of active elongation. Active elongation is what allows one to engage the fascial barrier. For example, extend your arm out to the side with your wrist bent backwards. Feel a stretch. Now, in the same position, REACH, TELESCOPE, or ELONGATE your arm as if you are trying to make it longer. Feel how that engages the tissue along the entire length of your arm into your hand. The fascial barrier is the point at which you feel resistance to the stretch.
The third essential difference is the need to be consciously present throughout the process of Myofascial Stretching. It is exponentially more effective when you are able to focus on the tension in the tissue, direct your breath into the restriction, notice the resulting slack as the release takes place, elongate into the next barrier and wait for another release to occur. Regular rapacity of these techniques with conscious attention to what you are feeling and to your breath will increase body awareness, patience and intuition. Myofascial Stretching can become a form of body-centered meditation, transforming you into a more focused, centered and grounded person.
The fourth distinction is that stretching and strengthening occur simultaneously. During active elongation, muscle groups opposing the tight fascia have to contract in a sustained manner. This prolonged isometric contraction of muscles against the resistance of the fascial barrier strengthens them, helping to maintain the elongated state of the tissue you have just released.
What Does a Release Feel Like?
A release may feel like taffy lengthening or butter melting. There may be a burning or ripping’ sensation, pulsing, tingling or a release of heat. Sometimes there is an increase in tension followed by a sense of slack. The sensations often intensify as the release is occurring and then decrease or disappear when it is complete. You may feel the fascia connecting into other areas. This is your body talking to you. This ‘fascial voice’ lets you know there is a relationship between the restriction you are treating and the part of the body to which sensation is referred. Both areas need to be treated.
Some individuals feel the releases right away; for others it takes a little longer. Tune in and allow yourself to be present. Over time, with practice, you will feel the fascia let go. Until you do, know that if you maintain the stretch at the fascial barrier for at least 90 to 120 seconds, a release will probably occur whether you feel it or not.
Can I Hurt Myself With Myofascial Stretching?
No. As long a certain guidelines are followed you will not hurt yourself with Myofascial Stretching. It is impossible to force the fascial system to let go. Rather, one must wait patiently at each barrier for release. Before beginning a Myofascial Stretching program
