Strengthening the Fascial Lines in 3D By Peter Twist IDEA Personal Trainer Institute 2013

Objectives Update your perspective on human movement anatomy to capture the value of training the fascial lines in 3D Create a strategic approach to strength training that elevates performance Use a multi direction / multi planar observation plan to understand the best ways to load the human machine for success Twist Methods Train the Whole Multi Planar Ground-based Toe to Fingertip Linked System Inter / intra segmental control Ebb and Flow Triple extension + triple flexion + rotary elements Muscle sequencing Load to explode Integrated balance movement strength exercises software hard drive Training the human system Training the Human System Nerves: carry sensory data in second to second picture of the world at 170 mph Fluid System: circulates chemistry around the body Fibrous System: communicates mechanical information at 700 mph (vibration) NOTE: 1 cubic centimeter cell has all 3 systems interwoven What is Fascia? Every cell in the body is connected through fascia in an unending web or matrix It is more than a wrap around muscle, it is a complex webbing in and through muscle creating one interconnected network In this web like structure, fascia interacts differently at multiple levels in the body from superficial to deep Fascia is a critical contributor or movement without it muscles cant pull on bones as fascia links muscles to bones through tendons and ligaments The only way to separate muscle from fascia is through dissection to actually cut it away or strip the muscle of its covering Fascia is the packing material that everyone pulls out of the way to see the interesting parts of a muscle

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Fascia is everywhere in the body there is no place in the body that is outside the fascial net

A magnified view of Fascia (collagen fibers) enmeshed in and around the muscle fibre. The web like appearance looks like cotton candy

Perspective Exposes the Myofascial Lines a completely NEW view of Anatomy The Human Body is Complex Like highly trained athletes executing a sport skill, the human body is very complex The western mind views muscles through the vision of the knife Traditional training approach looks at muscles as single units and trains them as individual entities The Myofascial Lines perspective is holistic showing us that everything is interconnected The Myofascial Map A map of larger functioning continuities An unending web or matrix linking muscle all tissues 1 interconnected network with amazing attributes and characteristics Characteristics of Fascia Proprioception Fascia is the largest and richest sensory organ in the body - with 9 times more sensory nerve endings than muscles For every 1 muscle spindle, there are 10 Golgi Tendon organs, Paciniform pressure receptors and Raffini shear detectors in the nearby fascia it becomes one massive / constant communication system related to internal tension and force providing ongoing messaging between muscles creating improved synergy we use the information from fascia minute by minute to determine the position of our body in space (body awareness) and how we load the tissue (subconscious / instinctive / intuitive) it is sensitive to vibration, pressure, stretch and pain all the sensations you feel during movement are messages from fascia, not from muscle

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Protective Fascia is a tension distributor allowing our body to dissipate or share stress / force to prevent localized damage or trauma This helps muscles be more efficient Fascia is an adaptive matrix that responds to any tension that occurs nearby Many injuries that we call muscle injuries are actually damage to fascia If fascia is stuck or sliding incorrectly it will limit mobility as it compresses the muscle (constriction) Stabilizer The fascial web is designed into a tensegrity structure (tension + integrity) which refers to structures that maintain their integrity by balancing tension forces through the structure providing a maximum amount of strength and resiliency The matrix shape of fascia binds cells together providing continuity and stability at and around joints as well as around and inside muscles Fascia is plastic in nature (not elastic like muscles) allowing it to hold its position and provide stability Force Transmission Muscle is not the only tissue in the body capable of creating motion The structure of fascia (matrix / tensegrity / link between muscles) creates a massive weave of tissue capable of force and power production Adaptability Under strain fascia changes its architecture We experience continuous adaptation in relation to length, strength and ability to shear Fibroblasts and mast cells constantly remodel the arrangement of the collagenous fibre network Every year 50% of your collagen fibres are replaced in a healthy body In youth, collagen appears like elastic springs, with age it becomes flattened and less elastic (think wrinkles on your face) Proper loading delivers a wavy fibre arrangement that has an increased elastic storage capacity A New View of Anatomy Move away from thinking about individual muscles and take a more global approach with a wide angle view Look at the body as a whole rather than reducing it into a series of small parts Put all the pieces together to see how the whole system operates Now look at whole groups of muscles that are linked together through fascia Discover the synergies between muscle and fascia helps us understand how the body can and should move and how it should be trained

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Anatomy Trains The Fascial Lines (Thomas Myers) Muscles operate in an integrated framework within the fascial webbing that form traceable meridians or lines of fascia that distribute strain, tension, fixation and compensations Understanding the patterns of myofascial meridians helps to restore function of the fascia and build a platform for performance The Anatomy Trains or fascial lines gives musculoskeletal anatomy a 3D feel and describes how movement and force are distributed within the body as a unit The Superficial Back Line (SBL) Connects the posterior surface of the body from the bottom of the foot to the top of the head in 2 pieces toes to knees and knees to brow The SBL supports the body in full extension using a higher proportion of slow twitch fibres in the muscular portion There are extra heavy sheets of fascia (Achilles tendon, hamstrings, erector spinae cables) give upright stability The overall movement of the SBL is to create extension and hyperextension The Superficial Front Line (SFL) Connects the anterior surface of the body from the top of the feet to the side of the skull in 2 pieces toes to pelvis and pelvis to head Overall the SFL balances the SBL to provide support to the parts of the skeleton that extend forward of the line of gravity (pelvis, rib cage, face) and to protect the soft and sensitive parts of the body (viscera) The overall movement of the SFL is flexion of the trunk and hips, extension of the knee and dorsiflexion of the foot and due to the role in strong flexion movements this region has more fast twitch fibres in the muscular portion The Lateral Line (LL) Covers each side of the body from the medial / lateral point of the foot up the lateral leg, along the trunk in a basket weave pattern to the skull The LL balances front and back and left and right as well as managing forces along the other superficial lines (SBL, SFL, Arm Lines and Spiral Lines) The overall movement of the LL is lateral flexion of the trunk, abduction at the hip and eversion at the foot as well as the brake for lateral and rotational trunk movements The Spiral Line (SL) Loops around the body in a helix joining one side of the skull across the back to the opposite shoulder and across the front to the same hip, knee and foot running up the back of the body to rejoin the skull The SL wraps the body in a double spiral to maintain balance in all planes The overall movement of the SL is to create and manage spirals and rotation in the body

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The Arm Lines (AL) Built for mobility the arm lines show multiple crossover fascial links creating movement with stability. The Arm Lines are both deep and superficial and occur on both the anterior and posterior of the body The overall movement of the AL includes mobility to engage with our environment acting across multiple levels of joints in our arm The Functional Lines (FL) Functional Lines run front and back of the body Create a contralateral armour runs from the head of the humerous to the opposite femur Key to sport- opposite arm to leg action Helical in orientation = strong rotational element Deep Front Line (DFL) Greatest fascial density Forms from the inner arch of the foot, up the inseam of the leg into the pelvis, up the front of the spine to the bottom of the skull and the jaw Movement functions reduncant to the superficial lines and less detectable Functions include: arches hip joint, lumbar support and neck balance Connects breathing to walking Synergy = energy to attitude The body is an energy conduit system Principles to Strengthen the Fascial Lines in 3D Train the body as an Energy Conduit System - Like all tissue in the body, fascia responds to training through adaptation For best results lengthen or release fascia before loading the body Since fascia is largely comprised of water hydration is critical Lengthening the fascia creates space for the muscle it wraps around and through to contract with more force = more performance Do Different Use the Full body - the goal is to stimulate the fascia through mechanical load What FIRES together WIRES together - Fascia adapts with multi vectorial / multi planar / 3D movement Each time the movement pattern changes slightly you strengthen the matrix and increase the tensile ability of the fascia Repetitive and single plane / linear movement causes the fascia to lock into common patterns making it less able to respond or adapt to the multi planar movements needed for real life function

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Principles to Strengthen the Fascial Lines in 3D Performing movements with ever changing angulations (vector variability) stimulates fascia to be activated releasing more sensory information about body position improving both proprioception and strength Whole body movement trains the fascia body wide Training in 3D will reinforce the fascia creating stability and develops a solid foundation for force and power production Begin by training with small ROM until comfort level increases help athletes work within their individual level of ability Progress to loading in multi planar, dynamic movements using gravity, ground reaction force and any traditional loading device (Toners, Weights, Cables etc) to strengthen both the fascial net and the muscles it connects Progressions Regressions Performance comes from Patience + Perseverence 1. Explore your movement patterns 2. Unloaded, slow, full ROM + hold end points 3. Add light loading controlled tempo 4. Train up weaknesses 5. Repeat #3 explore longer ROM 6. Increase load 7. Build capacity 8. Increase tempo Take Home Strategies Awaken a New View of Anatomy learn about the fascial lines, experiment with lengthening the lines and experience myofascial release techniques to unlock your body for greater performance Train for Real Life movements that occur in 3D / all 3 planes of motion stimulate fascia to remain pliable and activate an energetic sensory communication network creating more synergy within the body Appreciate the intimate relationship between the Fascia, Muscles, Skeletal and Neurological systems they work together to produce and manage movement from refined to explosive Build Smart Muscle activating fascia with 3D loading stimulates improvements in the fascial structure, improves muscle connectivity, increases internal mind to muscle communication networks and enhances both internal and external reaction skills making you Ready for Real Life! Future Research Recommendations Anatomy Trains Book by Thomas Myers Anatomy Trains Website www.anatomytrains.com Fascia Research Congress www.fasciacongress.org Fascia Research Project www.fasciaresearch.de Fascial Fitness www.fascialfitness.de PT on the Net Interviews Exploring the Fascial System Part 1, 2, 3, 4, 5 Fascial Fitness: Training in the NeuroMyofascial Web by Thomas Myers IDEA April 2011

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Phase 1 = Mobilization
Think about how the mobilization exercise provides Release in the Fascial Lines Talk to the athlete to understand their experience with the lengthening Only add resistance once the movement can be completed well unloaded Cue any dysfunctional movement Regress the exercise if Athlete is unable to execute correctly Focus on systematic, controlled lengthening with Slow, Rhythmical movement

Back Functional Line + Spiral Line Feet firmly on the floor, with a slow motion reach 1 arm across the body with full upper body extension and hip rotation Hold 20 30 sec at end range Repeat 2 4 x each arm Add Smart Toner Load if desired to increase the lengthening Find a new path of movement with each repetition Add BOSU balance if desired Front Functional Line + Spiral Line Feet firmly on the floor, with a slow motion reach 1 arm behind the body with full upper body extension and hip rotation Hold 20 30 sec Repeat 2 4 x each side Add Smart Toner Load if desired to increase the lengthening Find a new path of movement with each repetition Add BOSU balance if desired Lateral Line Feet firmly on the floor, with a slow motion drive the hip laterally and reach the same side arm into full extension Hold 20 30 sec Repeat 2 4 x each side Add Smart Toner Load if desired to increase the lengthening Find a new path of movement with each repetition Add BOSU balance if desired Superficial Front Line Feet firmly on the floor, with a slow motion hips and knees drive forward and reach 1 arm up and over the head into full arm extension (no arch in the back) Hold 20 30 sec Repeat 2 4 x each side Add Smart Toner Load if desired to increase the lengthening Find a new path of movement with each repetition Add BOSU balance if desired Additional Fascial Line mobility exercises of your choice Think about the fascial lines then lengthen through them

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Phase 2 = Strengthen
Learning / Teaching Process Groups of three (athlete / partner anchoring Smart Toner / coach) OBSERVE the exercise Demo and your partner exercising LISTEN to mechanic and execution cues COACH your partner to help them set up and execute well DO the exercises as the athlete Understand how to set up, execute and how change if you dont like what you see the body is doing. Execution 4 reps natural tempo 4 reps slow tempo 4 reps fast tempo Exercises Squat to overhead pull Lunge to overhead pull Drop step lunge to backhand rotation Cross over lunge low to high pull front lunge pull down (back lunge hold oh) Lunge to fly + hold + stretch Lateral bound trail hand drives lead arm stretches Weight shift pre rotary coiling into lateral lunge backhand Low/wide squat fly stretch to tall/narrow mid hold High hold lunge with overtop rotation to low lateral flexed finish Drop lunge rotation pull + inside arm shoot through Staggered stance diagonal row

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