Michelle Felzmann Page 1

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Come ready to treat your body right and work it hard at the same time. Goals 1. Introduce Myofascial Meridians 2. Work through exercises that strengthen and lengthen each fascial line 3.

1 Functional Fascia for Group Fitness Presented By: Michelle Felzmann Let's get out of our box in group fitness and try something new! Learn new exercise sequences that are designed to train the fascial lines in the body. With minimal equipment and maximal effort this workout induces an amazing feeling of length and strength. Come ready to treat your body right and work it hard at the same time. Goals 1. Introduce Myofascial Meridians 2. Work through exercises that strengthen and lengthen each fascial line 3. Experience the group fitness class Myofascial Meridians Superficial Back Line connects and protects the posterior surface of the body from the bottom of the foot to the top of the head in two pieces toes to knees and knees to brow. Function of the SBL Support the body in full upright extension Prevents forward flexion Contains extra heavy sheets and bands in the fascial portion IE. Achilles tendon, hamstrings. Creates extension and hyperextension in movement Primary movement happens in the sagittal plane Limited ankle dorsiflexion Knee hyperextension Hamstring shortness Anterior pelvic shift Suboccipital limitation leading to upper cervical hyperextension Superficial Front Line connects the anterior surface of the body from the top of the feet to the side of the skull in two pieces toes to pelvis and pelvis to head. Function of the SFL Balances the SBL Maintains postural extension of the knee Provides tensile support to the pubis, rib cage and face Creates flexion of the trunk and hips Extension at the knee Dorsiflexion of the foot Limited ankle plantarflexion Knee hyperextension Anterior pelvic tilt Anterior pelvic shift Anterior rib and breathing restrictions Forward head posture Michelle Felzmann Page 1

The Lateral Line brackets each side of the body from the medial and lateral mid-point of the foot around the outside of the ankle and up the lateral aspect of the leg and thigh, passing along the

2 The Lateral Line brackets each side of the body from the medial and lateral mid-point of the foot around the outside of the ankle and up the lateral aspect of the leg and thigh, passing along the trunk under the shoulder to the skull in the region of the ear. Function of the LL Balances front and back, right and left Mediates forces among the SFL, SBL, Arm lines and Spiral Line Lateral flexion of the trunk Abduction at the hip Eversion of the foot Adjustable brake for lateral and rotational movements of the trunk Ankle pronation or supination Limited ankle dorsiflexion Adduction restriction Chronic abductor contraction Lumbar compression The Spiral Line The SPL loops around the body in a double helix, joining each side of the skull across the upper back to the opposite shoulder, and then across the ribs to cross in the front at the level of the navel to the same hip. The SPL passes along the anterolateral thigh and shin to the medial longitudinal arch, passing under the foot and running up the back and outside of the leg to the ischium and into the erector myofascia to end close to where it started. Function of the SPL Maintain balance across all planes Determines knee tracking in walking Disfunction will affect the functioning of the other lines Creates and mediates spiral and rotational movements Eccentric and isometric contraction of the trunk and legs to keep it from folding into rotational collapse Ankle pronation/supination Knee rotation Pelvic rotation on foot Rib rotation on pelvis One shoulder lifted Head tilt shift or rotation Michelle Felzmann felzmannmom@gmail.com Page 2

3 Fitness for Fascia Exercise Library Superficial Front Line/Back Line Exercises Downdog-updog Pushup to frog hop Inchworm Stride forward and reach/ stride back with shoulder flexion Forward fold to standing slight back extension (warm up exercise) Child s pose to updog (warm up exercise) Warrior to downdog Child s pose to kneeling slight backbend (warm up exercise) Superficial Lateral Line Exercises Curtsy Lunge with Diagonal shoulder press Lateral Lunge with Diagonal Shoulder Flexion Diagonal Shoulder Press with hip drive Lateral lunge walk Side plank with active shoulder flexion Walking lunge with lateral flexion (this incorporates the frontal line as well) Triangle pose (cooldown exercise) Gate Pose (warm up or cool down exercise) Superficial Spiral Line Exercises Prone Iron Cross (warm up exercise) Rotating Squat Walk Dumbbell Cross Jabs with hip rotation (palms up) Dumbbell Back Cross Jabs All yoga twists (warm up or cool down exercises) Thread the needle to updog (warm up exercise) Deep reverse lunge with row Squatting wood chop with dumbbell Side plank with rotation Plank with hip rotations Gliding cross overs Scorpion (warm up exercise) Michelle Felzmann felzmannmom@gmail.com Page 3

4 Fitness for Fascia Workout ACTIVITY EXERCISE REPS MERIDIAN WARMUP Full Tuck/Full Extension Supine Iron Cross Side lying shoulder clocks Plank with Side flexion/extension Child s pose to updog MAIN WORKOUT Down dog to updog Down dog to Warrior Plank to cross under to side rotation Gate pose Forward fold to mountain posture Lateral lunge with side flexion Forward lunge with rotation to mountain pose Stride forward and reach lunge back with shoulder flexion Step cross over to diagonal press Reverse diagonal lunge to bicep curl to lateral lunge with diagonal SA press Guided by the beat of the music ALL /SFL / Squat with bi curl to Upper back extension Triangle side bend to lateral lunge with row Wood chops Guided by the beat of the music / Pendulum Squats Stationary lateral lunge with Lateral raise to full shoulder flexion Offset foot stance with SA tricep overhead press with hip rotation Michelle Felzmann felzmannmom@gmail.com Page 4

5 Dive Bomber pushup Side plank with hip drop to full hip extension Tricep pushup to cross body rotation with hip drop ALL STRETCH Supine bridge to reverse knee tucks x 2 Gate pose to side plank with knee driver Kneeling wood chop to plank with cross unders / Mountain Pose to forward fold 5 reps slowly Interlock with lateral 5 reps per side flexion alternating Triangle 1x per side ALL Warrior II 1x per side Prayer Twist 1x per side Michelle Felzmann felzmannmom@gmail.com Page 5

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your