Knowing the structure and function of fascia and choosing reasonable training methods are helpful to improve flexibility, relieve pain, improve the elasticity of fascia structure, improve waist function, proprioception and coordinate exercise patterns, promote metabolism and maintain the health of human fascia system. It is worth mastering the basic knowledge of fascia training to make full use of the full potential of fascia training and integrate it into therapy or other forms of training in an orderly manner.

1. foam shaft:

Foam shaft training often stimulates the exchange of tissue moisture and body perception. There are more and more indications that the speed of foam shaft rolling can trigger different biochemical reactions of fibroblasts. Slow speed can promote fascia release. Tightening fascia quickly can strengthen the influence on collagen fibers.

Regular foam shaft rolling exercise has the following positive effects on the body:

* Increase flexibility?

* Relieve the pain?

* Improve overall happiness (psychologically)

The foam shaft movement before treatment can make the therapist's work easier and produce positive results faster.

2. Fascia stretching

As mentioned above, bouncing and rocking play an important role in maintaining fascia. Obviously, these active actions, which can pre-stretch the fascia structure to the maximum extent but have been abandoned for a long time, are the best stimulation to the fascia. In addition, in order to provide enough stimulation for all collagen fibers and adjust these movements to adapt to the individual's body structure, it is particularly important to make multiple vector changes in one exercise (everyone's physical preconditions are different, and daily physical strain is also different).

Regular fascia stretching has the following positive effects on the body:

* Increase flexibility?

* Improve the weakness of personal fascia?

* Improve the elasticity of soft and hard fascia structure.

3. Ejection training:

Scientists have found that kangaroos, gazelles and other animals can jump very high because their hamstrings stretch like rubber bands. In a short time, kinetic energy can be stored in the fascia structure and then released for the next jump. This is the so-called slingshot effect. This process does not require much muscle energy. After several years, we can see the influence of slingshot effect on human body (Sawicki et al. 2009). Proper training can make fascia structures (especially ligaments, tendons and joint capsules) store more kinetic energy. Therefore, compared with other effects, exercise consumes less energy (Fouré et al. 20 1 1). Obviously, ligaments, tendons and joint capsules have become more tear-resistant, so they are unlikely to be injured because of this training.

In order to train the slingshot effect, it is necessary to swing with fast reverse jump (slow+long touchdown and fast+long touchdown).

Regular ejection training has the following positive effects on the body:

* Ligaments, tendons and joint capsules become more elastic and tear-resistant?

* More economical?

* thoracolumbar fascia has better functions (compared with others).

Fascia fitness means:

Improve efficiency in a shorter time.

Paikang is still very professional in the field of fascia fitness.

Fascia can affect the following aspects:

-Joint forces?

Muscle?

-Exercise?

Power transmission?

–posture?

Pain?

proprioception