by Ashley Black
The Fascia Zones – where to use the FasciaBlaster®:
To make sure you’re targetting every area for full-body FasciaBlaster® treatments, follow this sample FasciaBlasting regimen:
- The front of your right thigh
- The front of your left thigh
- The back of the right thigh
- The back of the left thigh
- Right IT Band
- Left IT Band
- Inner Right Thigh
- Inner Left Thigh
- Right Lower Leg
- Left Lower Leg
- Right Saddlebag
- Left Saddlebag
- Right Glute/Hammy Tie-in
- Left Glute/Hammy Tie-in
- Right Glute
- Left Glute
- Right Love Handle
- Left Love Handle
- Right Arm
- Left Arm
- Right Neck
- Left Neck
- Back of Neck
Following are the depictions of the lines of fascia. We believe the FasciaBlaster® is the most efficient self-treating device for palpating these lines.
Provides a map of fascial tension in the body and shows patterns of treatment protocols based on movement and the individual.
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
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)
1) Create extension (flexion @ knees, plantar flexion @ ankle)
– 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.
When the hip is extended (i.e. standing upright), it functions as one continuous line of integrated fascia.
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 relationship between 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.
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.
Create and mediate spirals and rotations in the body.
Arm Lines (SL):
4 distinct myofascial meridians
Superficial Front Arm Line (SFAL) Pectoralis Major -> wrist flexors -> palmar hand
Deep Front Arm Line (DFAL) – Pectoralis Minor -> Biceps -> Thenar (thumb) muscle extensors
Superficial Back Arm Line (SBAL) – Trapezius -> Deltoid-> wrist extensors
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)
– Elbow position affects the mid-back
– Shoulder position affects the ribs and neck.
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.
Power and precision to the movements of the limbs.
Deep Front Line:
Through the pelvis, DFL has intimate relationship at the hip joint and relates the pulse of breathing and the rhythm of walking to each other.
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. More stability function.
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.
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).
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!
You should spend around of 2-5 minutes FasciaBlasting each fascia zone. 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®
You can also use this disarming technique for any sensitive or painful areas:
It’s so important to FasciaBlast your whole body! Since fascia runs in lines, tight fascia in one area may cause pain or tightness 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” lotion 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. This helps put the fascia is a more malleable state.
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 contains fat burners and skin tightening agents that speed up the process!
If you normally foam roll, do so AFTER using the FasciaBlaster®
For more step-by-step guidelines please read: