Thus, the fascia massage immediately helps with tension!

You feel tense and are looking for an opportunity for a fascia massage? With these tricks you will succeed!

For a long time fascia was known only to therapists. No one thought much about it. When it was finally possible to make the tissue visible by imaging techniques, the astonishment was great.

Every muscle, every bone and also the organs are surrounded by fascia.

The fascia tissue has a very big influence on how we feel - if we are tense, then this pain usually comes from the fascia.

The fascia massage starts exactly here. It is a form of treatment that makes the tissue supple again and makes pain disappear.

But let's start from the beginning, before you learn what you can do to give yourself a fascia massage.

Why you should treat yourself to a fascia massage

But what is the purpose of such a massage? When you massage, you stimulate the collagen tissue structures. The blood circulation is stimulated and the distribution of nutrients in the tissue is improved.

You can think of it like kneading a dough until all the ingredients combine well and it's nice and smooth.

The adhesions are stimulated to regenerate themselves during a fascia massage. Therefore, after the massage you often feel how the affected area hurts and works.

If you do fascia massage regularly, you will feel much better. You can use it to

• Release tension in the back, neck and shoulders
• improve nutrient distribution blood circulation in tissues
• Get rid of pain in the trunk
• improve the tensile strength of the connective tissue
• Get rid of headaches when tension is the trigger

These foods strengthen your fascia!

What are the options for fascia massage

You have three ways to loosen your fascial tissue

1. Massage the fascia with your fingers
2. Use a massage gun
3. Use the fascia roller against tension
4. Do fascia exercises with body weight

Whichever method you choose, all massage fascia techniques have one thing in common - they ensure that the tissue is better supplied with blood. You improve the distribution of nutrients and the fascia can regenerate faster.

However, it is not fun or child's play. Because whatever kind of fascia massage you choose - it will be really painful.

But hang in there. If you do exercises regularly, it will become more comfortable after time.

This is how you get rid of stuck fasciae and tension for good!

How to massage the fascia with your fingers

If you are unsure, see a professional. A masseuse can help you work exactly on the painful points.

But you can also do something yourself against the tensions. A fascia massage that you perform yourself uses your fingers, the palms of your hands and the heels of your hands.

The fasciae are loosened when you apply pressure to the muscles and tendons. Of course, this works much better on the thigh than on the neck or shoulders.

There are a few tools like trigger point massagers that can relieve tension. These self-massage devices are made specifically for the back, shoulders and neck and release the pressure points. This way you can apply much more pressure than just using your fingers.

If you don't have any tools at your disposal, you can use circular and stroking movements along the muscle and tendon cords.

When you find the painful point, apply extra pressure here.

You can use massage oil for this if you like.

The big advantage is that you can't do anything wrong with fascia massage with your hands.

Self-massage can bring relief for a short time, but unfortunately it is usually not long-lasting. So let a professional do it if you can't get it under control yourself.

Fascia massages go into depth, if a tense point is found, it is dissolved selectively. Superficial relaxation massages do not help in such a case.

These exercises help against typical office tension!

Why a massage gun is a good idea

Clogged fasciae are really annoying. They also always occur when we really don't need it at all.

But if you have a massage gun at hand, then the tensions can't harm you anymore.

Provided the battery is charged :)

With the massage gun you can specifically loosen adhesions in the fascia. It supports your fascia massage from head to toe.

I can highly recommend it to you. Even if you regularly do a lot of sports and want to loosen up the muscles after the workout.

Most devices have 4-5 attachments that you change depending on the part of the body and the type of tension.

Unlike the other models, the Orthogun massage gun can even be used with massage oil. It has two special attachments for it and five power levels. For sensitive areas you can use the special attachment, which is extra soft.

You'll need to be a little limber when using them on your neck and upper back if you're using them yourself. Alternatively, you can ask your partner or a friend to help you.

The vibrations loosen the trigger points and at the same time the surrounding tissue. A little fascia massage in the evening on the sofa quickly makes the stress disappear.

The Orthogun is our tip if you are looking for a very good price-performance ratio and value quality.

This is what you need to know before using the massage gun!

How you can release tension with a fascia roller

Absolutely everyone should have such a roller at home. It is called a trigger roller, massage roller or fascia roller and it can work wonders. You exert pressure on the fascia with the roller.

As you roll, you push waves of fluid through the stuck tissue. The fascia dissolves and becomes more flexible again.

In addition, the blood supply to the affected areas is increased. With the massage roller you can reach places on your body that you can't reach with your fingers or the massage gun.

There are small and large massage balls, vibrating fascia rollers, small and large rollers and double balls that can be used in fascia massage.

For the neck, it is usually the massage ball or the small massage roller. For large areas such as thighs or buttocks, you reach for the large rollers.

The important thing is to find the most painful spot, slowly roll over it, and then pause at that exact spot.

Here come exercises with roller, with which you can do your own fascia massage at home. Let's start at the feet and work our way up to the hands. After all, the fascia are strongly interwoven and merge with each other.

For coarser tensions will help you the Trueball massage ball*. This is a special fascia ball made of cork with a relatively soft surface. It feels much more pleasant on the skin and is also less painful.

The ball is used during workouts, recovery and injuries. When you roll it over your thigh or neck, it loosens the affected fascia.

These are the best Blackroll exercises for home!

Fascia loosening on the feet

We start with the soles of the feet. You need a fascia ball or a tennis ball.

• Stand upright and place the fascia ball on the floor.
• Take off your shoes and roll over the ball with the sole of your foot.
• First make clockwise movements and then change direction.
• Then roll from the toes to the heel.
• Change the foot after one minute.

Try these fascia ball exercises too!

Fascia massage for calves

From the soles of the feet go directly to the calves. For this you can use a roller with a smooth surface or a fascia roller with pimples.

• Place the roller on the exercise mat. Sit down and put both legs on the massage roller.
• If you wish, you can cross your legs to enhance the massage effect.
• Lift your butt off the floor and roll the trigger device from the ankle to the back of the knee.

Does a massage gun help with tension?

Release tension in the thigh

We go from the calves to the front thighs. For this, too, it is worth buying a roller with pimples.

• You start in the plank position. The elbows are under the shoulders and the abdomen is tense.
• Place the right leg on the roller. The left leg is bent and lies on the mat next to the fascia roller.
• Drive your thigh up and down on the roller. And from the knee to the hip.

The thighs to the buttocks muscles

If you work on the front of the thighs, of course, do not forget about the back during fascia massage.

• Sit on the fascia rollers. Bend your left leg and place your right leg just in front of your knee.
• Now roll the massager from the back of the knee to the buttocks and back again.
• Stop at the point where you feel the most pain and wait until it becomes a little more comfortable.
• Do not forget to change sides.

Work the back with the fascia roller

From the thighs it now goes directly to the back.

• Lie with your back on the roller.
• The legs are bent. The hands are clasped in front of the chest.
• Now stretch your legs so that you roll the roller up to your tailbone and back again.

These fascia roller exercises will release your tension!

Work the lateral back muscle

Attention: painful!

• Lie sideways on the training mat. Extend the lower arm and place the roller at the level of the armpit.
• The goal now is to roll the latissimus muscle. To do this, push the roller from the armpit in the direction of the ribs. Mega painful!
• Support yourself with the upper hand in front of the body so as not to have too much pressure on the ribs.

Fascia massage for the upper arms

Of course, the arms also do not want to be left out. This exercise can be very pleasant for tension or sore muscles.

• Stand sideways to a wall. Place the roller at the level of the shoulder.
• Now let the roller move up and down by moving it.
• From the shoulder to the elbow. While doing this, bend your knees.

If you have localized tension, a fascia ball can help you. With it, hardenings can be targeted more precisely. However, this also means that it is much more painful.

Which fascia exercises with body weight are really good

You can also massage and stretch your fascia with simple movements. You don't need a massage gun, trigger roller or your fingers.

All movements that stretch you stimulate the fascia. Even gentle rocking, bouncing and swinging loosens stuck connective tissue and can ease tension.

So it's important that you loosen up the tension with bobbing movements. Long strict stretching is not helpful. Light stretches and movements help better for most. What works well for you, you have to find out for yourself.

Here come some quick exercises to keep your fascia supple.

Yoga exercises also help with stuck fascia!

The stretch jump loosens the entire body

• Start in a squat position with your back straight. Your weight rests on the balls of your feet and you support yourself with your hands.
• Now jump into the air with momentum. It is important that you stretch your arms and legs well.
• Repeat this exercise until you feel looser overall.

Stretch the side and back

• You start in an upright position.
• Stretch the left arm in the air while leaning to the right. The hip remains stable.
• Make light pulling movements with the arms. Switch sides.

Stretch legs, arms and back

• Stand up straight. Now lower your upper body vertebra by vertebra until your hands touch the floor.
• Make slight rocking movements with the arms to loosen up the back.
• Hold the position. Shake yourself through and start the exercise from the beginning, you will see that you are now already much further down than before.

Strengthen the spine and balance

• Stand on the left leg. It should be slightly bent.
• Stretch the right leg through to the back.
• The left arm is stretched and points forward, the right arm points backward. If you don't manage to keep your balance, you can also stretch your arms out to the side.
• Tighten the abdomen and try to go a little further into the stretch each time.
• Hold the position for 3-4 breaths.

Our conclusion

You can achieve a fascia massage with your fingers, with the trigger roller or simple stretching exercises. Just try everything and you'll see what works for you.

All the best in the fight against tension!

To browse further:

• Stretching shoulders - 7 simple exercises with which it works!
• The 11 best stretching exercises for the thighs
• The yoga swivel seat: this is how it goes, this is how it works

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