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Fascia Zones

by Ashley Black

 

The Fascia Zones – where to use the FasciaBlaster®:

Fascia is found all throughout your body and runs in interconnected lines that envelop, penetrate, and support each muscle, structure, joint, and system of your body. Tight fascia in one area may cause pain or tightness in another, and that’s why it’s so important to FasciaBlast your whole body!

While you may not be able to do a full body session every day, you can alternate areas to ensure you’re targeting your whole body. If you want to focus on your trouble areas where you have the most dimples or adhered fascia, you can work on them more often (providing the area is not sore or bruised!).

Click here for video tutorials

To make sure you’re targeting every area for full-body FasciaBlaster treatments, make sure to incorporate these zones into your regimen:

 

    1. The front of your thighs
    2. The back of the thighs
    3. The sides of the thighs (saddle bags and IT band)
    4. Inner thighs
    5. Glute/hamstring tie-in (below the glutes)
    6. Lower legs (calves, shins, ankles)
    7. Feet
    8. Stomach
    9. Love handles and sides
    10. Arms
    11. Hands
    12. Chest
    13. Shoulders
    14. Neck (sides and back)
    15. Traps
    16. Head
    17. Feet
    18. Back (upper and lower)

 

Following are the depictions of the lines of structural fascia. We believe the FasciaBlaster is the most efficient self-treating device for palpating these lines.

 

  • Superficial Back Line (SBL):

Connects the entire posterior surface of the body from the bottom of the foot to the top of the head in 2 pieces: 1) toes to knees; 2) knees to occiput

postural-function_ashley-black-guru-fascia-tool-fasciablaster

Postural function:

1) support body in full extension (except with hamstrings)

2) prevent tendency to curl over into extension

– high proportion of slow twitch

– extra heavy fascial sheets (i.e. Achilles’ tendon)

 

Movement function:

1) Create extension (flexion @ knees, plantar flexion @ ankle)

 

Considerations:

– Various types of forward bending (flexion &/or rotation/sb) = stretch SBL

– Postural hyperextension = hypertonus or shortened SBL myofascia

 

 

 

  • Superficial Front Line: (SFL):

Connects the entire anterior surface of the body from the top of the feet to the side of the skull in 2 pieces: 1) toes to pelvis; 2) pelvis to head.

frontal-line_ashley-black-guru-fascia-tool-fasciablaster

When the hip is extended (i.e. standing upright), it functions as one continuous line of integrated fascia.

 

Postural function:

1) balance out the SBL

2) provide tensile support from the top to lift body parts which extend forward in gravity (pubis, rib cage, face.)

3) provide postural knee extension (Genu recurvatum)

– Sagital postural balance primarily maintained by the relationship between the SBL & SFL

– SFL tends to shift down, SBL tends to shift up (pathology develops)

 

 

  • Spiral Line (SL):

Loops around the body in a helix, joining one side of the skull across to the opposite shoulder, and then across the front to the same hip, knee, and foot arch, running up the back of the body to rejoin the fascia on the skull.

 

spiral-line_ashley-black-guru-fascia-tool-fasciablaster

Postural function:

Wraps the body in a double spiral that helps maintain balance across all planes. Connects the foot arches with the pelvis, helps determine knee tracking in walking

– In imbalance, the SL participates in creating, compensating for, and maintaining twists, rotations, and lateral shifts in the body. SL also contributes to other meridians.

Movement function:

Create and mediate spirals and rotations in the body.

 

 

 

  • Arm Lines (SL):

4 distinct myofascial meridians

 

arm-superficial-front-arm-line-sfalfasciablaster-fascia-tool-ashley-black-guru

 

Superficial Front Arm Line (SFAL) Pectoralis Major -> wrist flexors -> palmar hand

 

 

 

 

 

arm-deep-front-arm-line_fasciablaster-fascia-tool-ashley-black-guru-jpg

 

Deep Front Arm Line (DFAL) – Pectoralis Minor -> Biceps -> Thenar (thumb) muscle extensors

 

 

 

 

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arm-fasciablaster-fascia-tool-ashley-black-guru

 

Superficial Back Arm Line (SBAL) – Trapezius -> Deltoid-> wrist extensors

 

 

 

 

 

arm-deep-back-arm-line-fasciablaster-fascia-tool-ashley-black-guru

 

Deep Back Arm Line (DBAL) – Rhomboids, levator scapulae -> Rotator cuff -> triceps ->hypothenar muscles (pinky)

– More myofascial crossover than legs (due to increased mobility in shoulder)

 

 

 

 

Postural function:

– Elbow position affects the mid-back

– Shoulder position affects the ribs and neck.

Movement function:

Move the upper extremities through normal biomechanics.

 

 

  • The Functional Lines:

Extensions of the Arm Lines across the surface of the trunk to the contralateral pelvis and leg.

 

functional-lines_ashleyblackguru-fasciatool-fasciablaster

Movement function:

Power and precision to the movements of the limbs.

 

 

  • Deep Front Line (DFL):

Through the pelvis, the DFL has an intimate relationship at the hip joint and relates the pulse of breathing and the rhythm of walking to each other.

deep-frontal-line_ashleyblackguru-fasciatool-fasciablaster

Postural function:

The DFL plays a major role in the body’s support:

– lifting the inner arch

– stabilizing each segment of the legs

– supporting the lumbar spine from the front

– stabilizing the chest while allowing the expansion and relaxation of breathing

– balancing the fragile neck and head

Lack of support, balance, and proper tonus of the DFL will produce overall shortening of the body and encourage collapse in the pelvic and spinal cord.

 

Movement function:

No primary movement function (plays more of a stability function).

 

 

  • Lateral Line (LL)

lateral-line_ashley-black-guru-fascia-tool-fasciablaster

 

Traverses each side of the body from the medial and lateral midpoint of the foot around the outside of the ankle and up the lateral aspect of the leg and thigh, passing along the trunk in a “basket weave” pattern to the skull near the ear.

Postural function:

The LL functions posturally to balance front, back, and bilaterally to balance left and right. Also mediates forces among the other superficial lines (SFL, SBL, Arm, Spiral).

Movement Function:

Creating lateral bend (lateral flexion of the trunk, abduction at the hip, eversion at the foot), and functions as an adjustable “brake” for lateral and rotational movements of the trunk.

 

 


Refer to pages 147-161 of my #1 National Bestselling book “The Cellulite Myth” for detailed photos demonstrations and instructions!

 

FasciaBlasting Tips and Best Practices

 

Woman Fascialblasting Inner Knee

 

Start with FasciaBlasting each zone for about 2-5 minutes. Any single area can be worked on for up to 10 minutes. Click here for tutorials!

Watch this video to learn how much pressure to apply with the FasciaBlaster®

 

 

 

 

 

Woman Fasciablasting Her Knee

 

 

 

 

You can also use this disarming technique for any sensitive or painful areas:

 

 

 

 

It’s so important to FasciaBlast your whole body! Since the lines of fascia are connected all throughout our body, tight fascia in one area may cause pain, tension, or restriction in another! While you may not be able to do a full body session every day, you can alternate areas every few days (pick several zones to do 1 day and several zones the next day, etc.). If you only want to focus on your trouble areas (where you have the most “dimples” or adhered fascia), you can work on them more often (providing the area is not sore or bruised).  Click here for tutorials

 

Initially, you might experience light to severe bruising after FasciaBlasting – this is normal! Wait a few days for the bruises to heal and until they are no longer painful before you FasciaBlast the area again. Read “The News on the Bruise” for more information! I also came out with an amazing “After Blaster Cream” that contains high-quality arnica to help with recovery!

 

 

 

For best results, heat up internally with 10-15 minutes of cardio and then use an external heat source while FasciaBlasting – such as a sauna, hot bath or shower, heating pads, a room heater, sauna suits, etc. Heat helps put the fascia in a more receptive state for optimal treatment.

 

 

 

 

 

 

 

The FasciaBlaster® should be only used on bare skin with a “slippery” oil that doesn’t absorb. I personally prefer my own Blaster Oil® as it’s designed specifically for FasciaBlasting and is compounded with 3 algaes that have shown to burn stored fat which helps with the visible reduction of cellulite.

 

.Flushing Forearm

 

After FasciaBlasting, we recommend flushing, which is a brisk, up and down massage motion that aids in recovery. For best results, use the After Blast Cream™ which contains high-quality arnica and other ingredients to help speed up the recovery process.

 

 

 

 

 

 

Here is a sample FasciaBlasting schedule:

(Note: you can modify this regimen to fit your schedule. Right-click to “Save Image to Downloads” and print out the schedules)

 

fasciablasting-schedule-fit-fascia-challenge-ashely-black-guru

For more step-by-step guidelines please read:

 


 

 

 

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