Gwyneth Paltrow's favorite: myofascial exercise! Step dance body sculpting, pain relief

The Brazil Olympics is in full swing, but there have been reports of many athletes getting injured, which has unfortunately affected their performance. Traditionally, it is generally believed that injuries such as sprains are caused by damage to muscle tissue. Now, this concept may need to be revised. Sprains are mainly caused by problems with the "myofascia" covering the outer layer of the muscle. Why is this thin film so important? Why does Hollywood actress Gwyneth Paltrow also love myofascial training?

Most sports injuries are not muscle problems, but myofascial injuries.

Myofascia, also known as connective tissue, is a structural component distributed throughout the human body, covering organs, forming structures, and providing support for the body. However, it has long been neglected because when an injury requires surgery or physical therapy, all treatment focuses on muscles, nerves, bones, muscle strength, and body coordination. Apparently, myofascia is not considered an independent organ. In fact, most sports injuries are not muscle problems, but myofascial injuries.

Myofascia is one of the most important sensory organs in the human body, and can even release information to the brain, which is responsible for consciousness. Sensors in the myofascia determine the body's movements. Without these sensors, humans would be unable to control their movements. Not to mention that if the myofascia is injured, it will affect the muscles and bones, causing pain and other problems. Myofascia is of vital importance to muscle function and optimal coordination of the body.

Myofascial training can eliminate pain and stiffness

German physiotherapist Robert. In his new book, The Complete Book of Myofascial Fitness, Schlepp states that only through myofascial training can one achieve good athletic performance, develop new abilities, and eliminate pain and stiffness in daily life. Moreover, myofascial training can be combined with sports exercises. In other words, myofascial training does not replace other physical training, but rather complements other training methods and adds elements that have long been lacking in personal sports training.

The latest sports concept is that training must include the entire "myofascial network" and "myofascial lines". The advantages of myofascial training are: it can increase the load capacity of tendons and ligaments, prevent pain caused by friction in the hip joints and intervertebral discs, protect muscles from injury, and sculpt the body.

2 ways to do fascia training at home

Here are 3 simple "fascia membrane training" movements, including step dancing, turning on and off the lights, and African bending, which are suitable for easy practice at home:

★【Step Dance】

Choose a safe staircase as your training stage. During the exercise, you can change the position of your feet, sometimes turning inward, sometimes turning outward, or you can jump up or down one step at a time to the left or right. You must relax your steps and keep the soles of your feet soft. It doesn't matter whether you are barefoot or wearing sneakers.

【Step Dance】

【Step Dance】

★【Turn the light on and off】

Do not use your hands when doing this, use your feet instead to press the light switch. Aim at the light switch, then lunge with your feet to create initial tension in your body, then kick one foot toward the switch and try to press it with your foot. Advanced players can turn around with their backs to the wall and hit the switch with a spinning kick.

[Turn the light on and off]

[Turn the light on and off]

★【African style bend】

Every time you bend over to pick up an object, you might want to bend your body using the "African bend": use your waist to make up and down rebounding movements. During the exercise, turn your body in various possible directions and do one or two bouncing movements in each direction.

【African style bend】