TECHNIQUE Kneel on the ground and raise one arm. Then rotate your shoulders and middle back while looking upwards. MUSCLES BEING STRETCHED Primary muscles: Semispinalis thoracis. Spinalis thoracis. Longissimus thoracis. Iliocostalis thoracis. Iliocostalis lumborum. Multifidus. Rotatores. Intertransversarii. Interspinal
Stand with your feet shoulder-width apart. Bend forward and reach towards the ground. Muscles; Semimembranosus. Semitendinosus. Biceps femoris. Great for Basketball, Netball, Cycling, Hiking, Running and Soccer. Sports injury where stretch may be useful; Lower back muscle strain. Lower back ligament sprain. Hamstring strain. Calf strain.
Lie on a bench on your side. Allow the top leg to fall forward and off the side of the bench. Muscles: Tensor fasciae latae. Gluteus medius and mininus. Great for Basketball, Netball, Cycling, Hiking, Running and Soccer. Sports injury where stretch may be useful; Trochanteric bursitis. Iliotibial band syndrome.
When we are working in the myofascia, we are often looking for muscular events – trigger points, hypertonicity, hypotonicity, and ‘knots’ in general. When we focus particularly on the fascial structure, our appreciation must shift toward the fascial fabric itself, instead of the fascial fabric spun more loosely within the muscle.