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]]>The primary materials in the fascia connective tissue are collagen and a gelatinous fluid substance. And by this matrix connecting everything from organ cells to skin, it allows our bodies to communicate with itself. It is the only tissue that is connected with all the other tissues in the body. So not only is it our organisational system, it is also our communication system. How clever is that?! It is only more recently that scientists have started to look into the importance of fascia in the body. Originally, for dissections it was discarded as waste – just thrown in the bin! Now, experts are starting to explore it’s role and function in our physiology, health and movement.
There are several types of fascia, but these are the main 3:
– Superficial – this lies just beneath the skin helping to give shape to the body and face, binding the skin to the Deeper layer of fascia. It also helps to regulate body temperature and provide fat and water stores for the skin.
– Deep – This surrounds your bones, muscles, tendons, nerves, arteries and veins, binding these to the Visceral fascia. It’s consistency is thicker and sticker than the superficial and is less extendable. Helps muscles in their action cope with force and pressure.
– Visceral – Surrounds your internal organs.
Fascia and Movement
As I mentioned above, fascia helps to give our bodies shape. So, it can all too easily pull us, not out of shape so much, but out of alignment. This can happen through injury, physical stress, emotional stress, surgery etc. Adhesions in the form of scar tissue can create chronic pain or inflammation and physical stress such as poor posture, diet and lifestyle can all create a dysfunction in how we move and hold ourselves. Once that misalignment happens, muscles can overcompensate to perform a particular function and over time, this limits the range of movement and the proper firing of the muscles involved. Therefore, increasing risk to injury. To compensate, the fascia dehydrates, tightens and becomes stickier and shortens thus, unable to absorb the impact it was designed to do and creating pain. Interestingly, cellulite is a distortion of fascia that pulls down on the skin thus creating a dimpled effect…
The beauty of fascia however, is that is malleable and can return back to it’s normal state. The trick is not to overwork the area and create further inflammation. There are many many things you can do to improve your fascia like a healthy diet with plenty of water, adequate sleep and rest and regular gentle movement. So yeah, a lifestyle overhaul sounds great, right? That’s a continuous work in progress. But an awesome way to complement this is to try:
Trigger Point Pilates
But what is it? Trigger Point Pilates® has been created from years of clinical work and Pilates teaching experience by Lydia Campbell, a Fitness Industry expert for over 40 years and a clinical Myofascial Sports Therapist.
TPP combines core Pilates moves and the principles of Myofascial release to alleviate chronic pain conditions and restructure the body. It reduces muscle restriction and enables the body to move more freely, leaving you feeling lengthened, taller and with more space in your body to breathe deeper. It’s a very restorative method that is suitable for every body, whether you are suffering from chronic pain or train 6 days a week. Every body has some kind of misalignment and TPP will be able to help you address this and improve your quality of life.
How does this work? Using compression with your own body weight on a ball or foam roller and allowing the body to decompress and lengthen in it’s own time. Following a beautiful series of sequences and stretches to extend the fascia and focusing on your breathing. Allowing your breath to be your guide as you guide the body in gentle movement to encourage a release. It’s a wonderful as it sounds. I cannot emphasize enough how beneficial this is. I have also studied some Myofascial release as a Massage Therapist and out of everything I have learned, working with the fascia is the most transformative method in feeling longer, taller, straighter. It’s not one to miss!
If you are interested in joining me for a class, check out my website for further information.
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Well, if you’ve joined in a class, you’ll know that burn; the thigh shake, the glutes warming more than you can imagine, the calves on FIRE! And that’s without mentioning the abs and the arms…
The original Barre workout is the Lotte Berk Method, a Jewish Ballet dancer in the 1930s who came to London from Berlin and danced with the Rambert Ballet company. She worked with an Osteopath to create the first ever Barre workout, using small isometric movements that would keep her muscles taut and body in shape. Back in the 1960s, she had a studio on Manchester Street in London and celebrities of the day would flock to there for her unique style of exercise including Joan Collins and Barbara Streisand (well, she went once apparently, and left her hat on…). The Lotte Berk Method still exists today and is run by Lotte’s daughter, Esther Fairfax but the Barre workout itself has now developed beyond this, like Pilates, and has many of it’s own styles and variations, all based around Lotte’s original curriculum.
Today’s modern Barre workout is a mix of ballet technique, yoga and Pilates. We use mini balls and light 1kg weights to tone and sculpt the body. The focus of this discipline is to increase isometric strength in the body whilst using the ballet barre as a support, i.e. small movements worked in one area of the body at a time whilst the rest of the body holds still. It works on balance, coordination, stabilising the muscles of the hip and shoulder, improves core strength and flexibility AND can easily burn up to 600 calories in a class – tried and tested!
The choreography of the class can be done to music which keeps it lively and fun and each section of the workout is peppered with stretches to keep the muscles lean and long without them bulking up. With a bit of regular practice we can all hope to have graceful, supple bodies, just like ballerinas!
If you want to try for yourself, check out my FB Page right now as I have a few free workouts which you can try for yourself. DISCLAIMER: Exercise poses the risk of physical injury so all exercise you carry out in your own home is undertaken at your own risk.
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Disclaimer: All exercise poses the potential risk of physical injury. If you join me over the next 21 days and any subsequent workouts I may post, then please understand you do so at your own risk. Should you have any long standing injuries or conditions but regularly exercise, please take your own modifications as you would do in your own classes. If you have never exercised before and have an injury or chronic condition, please refer back to your medical professional for advice before proceeding.
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Pilates is a low impact exercise system based on the 34 fundamental exercises devised by Joseph Pilates in the 1920s. These exercises allow for each muscle group to be challenged. Originally called Contrology, it was favoured by dancers who’d suffered injury. Today, it is for everyone and focusses on building core strength of the deep core muscles, working on postural alignment, muscular imbalances, recovery from injury and body awareness.
The fundamental principles of Pilates are:
– Breathing
Joseph Pilates described breathing as ‘the first and the last thing we do in life.’ Breathing correctly, even in everyday living is something to be mastered. It is a movement pattern of it’s own and therefore, needs rehearsing in order to become a master of our own breath. It is also an integral part of all the Pilates exercises as each move has it’s own breathing pattern – usually breathing out on the exertion of the exercise and in as you return to the starting position.
The method of breathing we use in Pilates is Lateral Breathing. This is where we breathe into the sides and the backs of the lower ribs whilst maintaining a light core engagement. This is why at the beginning of each Pilates session we start with our set up posture so thoroughly, so we can become familiar with the breath and begin to make the mind body connection which is so important in our practice.
– Concentration
Concentration is an important fundamental because it increases our body awareness and sensory feedback, where we are in the space and notice and feeling which muscles are active but also inactive. That’s why Pilates exercises are performed slowly, with breath, in a controlled motion, so we can focus and begin to move our bodies correctly. With mental efficacy and repetition, the movements and the breath become practised and perfected, becoming automatic, seamless and flowing.
– Control
Control comes from the original term for Pilates, ‘Contrology’. The emphasis on the technique is paramount in any Pilates exercise and in order to perfect technique, you must be slow and controlled in your movements; knowing which muscles you use and how those muscles when used correctly. Progression should only be made once a move has been perfected to the best of it’s ability.
– Centring
This means ‘core-centring’ because in Pilates the core is the centre from where all movement originates. Like in our set up, focussing on the breath and finding our core engagement, we maintain this core engagement throughout our session. By keeping the core strong, and focussing on it’s placement at the beginning of the exercise we can then allow the movement to spread out through our body, up our spine, to the crown of our head, down our arms and legs, hands and fingers, feet and toes and complete the exercise with fluidity and precision.
– Precision
Just like with Concentration, Precision is about attention to detail from the beginning to end of an exercise and the parts of the body active and inactive.
– Flow
As it sounds, each exercise, each movement – extension, lift, lower, return to centre, whatever the movement is, it should be performed with an ease, a fluidity. This doesn’t mean the exercise needs to look perfect, it just means that it should look even and smooth, without any jerkiness and eventually, any stiffness! By focussing on the core centre and keeping it strong, we allow our limbs to move more freely, with grace and ease.
As you can see, there’s a lot to think about in a Pilates class! It’s such a beautiful form of exercise, it can help you stand taller, feel stronger, reduce stress and anxiety by encouraging the mind body connection. From beginner to seasoned athlete, Pilates can be beneficial to everyone. However, if you are suffering from a chronic illness, surgery or injury, please refer to your medical provider before undertaking any exercise.
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Check out what Body Balance means to me at www.auraflow.co.uk/fitness and where I teach so you can come and join me!
Ideal for anyone and everyone, BODYBALANCE
is the yoga-based class that will improve your mind, your body and your life.
During BODYBALANCE an inspired soundtrack plays as you bend and stretch through a series of simple yoga moves and embrace elements of Tai Chi and Pilates. Breathing control is a part of all the exercises, and instructors will always provide options for those just getting started. You’ll strengthen your entire body and leave the class feeling calm and centered. Happy.
BODYBALANCE is available as either a 55, 45 or 30-minute workout.
For more info go to lesmills.com
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