Guest Blog: Fascia and Posture- How it's linked and why it really matters!

Hi,
Welcome to my blog once again. This week a long term friend of mine Jono Freeman has written a blog for me. Jono is a well qualified guy who I turn to often for advice on anything in the Health, Fitness, Strength and Conditioning world he is going to be discussing something I feel is very important and effects the majority of the population.
I hope you enjoy Jono’s writing and feel free to give some feedback @djamo86 on twitter (Jono’s details at the bottom also)

Fascia and Posture – how it’s linked and why it really matters…
The connective tissue known as Fascia has gained widespread popularity in the health and fitness industry over the past 5 to 10 years with growing evidence of how influential this connective tissue is on our body in particular posture.
Shown to have both generalized and specific functions in the body, the research on fascia has changed the way practitioners treat and the way strength coaches program. Since Thomas Myers pioneered fascia research in the last decade it has sparked a world wide fitness and health phenomenon with professionals of all levels making reference to it.
This post discusses the role fascia has on our body and in particular posture and is designed to get you thinking outside the square when it comes to treating or training your clients.
Posture if you didn´t already know is a commonly used term to describe curvatures of the spine and body positioning when an individual is passive or in motion known as static or dynamic posture. There is a continuing debate between health professionals on how good posture is actually defined, to me good or adequate dynamic posture is the ability to maintain a neutral spine in the presence of change also known as stability, this is highly dependant on the individuals muscular strength and movement patterns.
This post discusses the role fascia has on our body and in particular posture and is designed to get you thinking outside the square when it comes to treating or training your clients.
Posture if you didn´t already know is a commonly used term to describe curvatures of the spine and body positioning when an individual is passive or in motion known as static or dynamic posture. There is a continuing debate between health professionals on how good posture is actually defined, to me good or adequate dynamic posture is the ability to maintain a neutral spine in the presence of change also known as stability, this is highly dependant on the individuals muscular strength and movement patterns.
The influence fascia plays on posture has been researched. Showing that the connective tissue presents in a sheath like covering connecting the body as one leading movement based practitioners to start treating the body as a whole rather then a segmental approach. Previously described as a passive structure a 2005 study described that it may have the ability to actively contract in a smooth muscle like manner and consequently influence musculoskeletal dynamics as it responds to force, illness, injury, trauma and everyday stress. Any of these factors will immediately, or over a period of time, cause an imbalance in the fascial system. When an imbalance occurs fascia may shortening, thickening or become dehydrated of which alters joint mobility and muscle function and in turn is usually displayed as pain, discomfort, stiffness, or decreased flexibility and altered movement. Starting to think how this is related to posture yet?
As mentioned early the pioneer in this Fascial phenomenon is Thomas Myers. He has outlined and demonstrated myofascial meridians in the body that link and connect the body as one (for more info just google Anatomy Trains). For the purpose of this post I’m only going to talk about the Superficial Back Line and the Superficial Front Line.
The Superficial Back Line (SBL) connects the entire posterior surface of the body from the bottom of the foot to the top of the head. When the knees are extended, as in standing, the SBL functions as one continuous line of fascia. Myers looks at movement considerations for the SBL line as general mobility that allows the trunk and hip to flex with the knees extended (as in taking a bow or touching your toes) as well as trunk hyperextension, knee flexion and plantar flexion, so you can obviously see how imbalances in this line leads to posture related pain syndromes.
The Superficial Front Line (SFL) functions to balance the SBL and provide support when the body extends forward shifting the centre of gravity.
Myers talks about anterior and posterior balance between SBL and the SFL where the SFL shifts down, whilst the SBL shifts up. The overall movement function of this line is to create flexion of the trunk and hips, extension at the knee, and dorsiflexion at the foot. This line creates powerful flexion movements and therefore is known to have predominantly fast twitch fibres. Myers states the “interplay between the predominantly endurance oriented SBL and the quickly reactive SFL can be seen in the need for contraction in one line when the other is stretched” again displaying the balance between these for postural reasons.
In its natural state, fascia is elastic, pliable, and relaxed. However it may become constricted due to poor posture. It has also been shown to shrink when inflamed and is slow to heal and is also a focus of pain because of its rich nerve supply. When fascia becomes constricted, it becomes tight, it creates pressure and therefore tension on the body. Scar tissue in the muscle forms and range of motion and flexibility are negatively compromised with pain and injury becoming the end result.
In summary, fascial research continues to grow with practitioners using a variety of methods to ‘release’ fascia including ART, Rolfing and simple massage. An awesome tool for you to personally release your own fascia is Foam Rolling, check out more on this at www.jonofreeman.com.auIntegrating foam rolling into your warm up or cool down and on non training days helps to increase joint range of motion and decrease scar tissue formation. It also helps to keep fascia in an optimal state consequently decreasing injury risk and maintaining proper movement patterns. When training or treating clients try to develop exercises that strengthen the lines the myofascial meridians run this will in turn optimise results.
JF
To find out more info on Jono Freeman check out his blogjonofreeman.com.au/blog
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