Fascia is a continuous network of connective tissue throughout the body, affecting force transmission, posture, balance, and injury recovery. Prolonged sitting or monotonous movements can cause fascia to become "sticky, hardened, and adhered together," leading to limited mobility and pain (such as fibromyalgia and plantar fasciitis). Through multi-directional, dynamic activities and myofascial relaxation, gliding ability and elasticity can be restored.
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Key Concepts
- Fascia is not just "packaging"; it also stores and rebounds energy, assisting in the transfer of energy during movements such as running and jumping.
- Fascia is distributed throughout the body and is interconnected: relaxation of distal ends can also improve proximal limitations (e.g., relaxing the right calf / Achilles tendon can help raise the left shoulder).
- Fascia is involved in immunity and proprioception; injury or immobility can cause collagen fibers to "clump and stick together," so regular movement, multi-angle stretching, and relaxation are necessary.
- Movement principles: Avoid long-term monotonous exercise patterns, and incorporate movements involving multiple planes, multiple joints, and different speeds and rhythms; after injury, use gentle relaxation and gradual load reconstruction.
Nutritional synergy: Vitamin D3 + Zinc
• Zinc is required for vitamin D receptors to "function effectively"; if zinc is deficient, vitamin D supplementation may have limited effect.
Zinc is involved in the function of approximately 2,800 proteins and is important for immunity, skin repair, gastric ulcer healing, taste and smell, testosterone, and vision; severe zinc deficiency can lead to thymus atrophy and increased risk of infection.
• Sources: Oysters, crustaceans, liver, red meat; vegetarians are prone to deficiency. Phytic acid (from grains and legumes) can chelate zinc, affecting its absorption. Pay attention to the balance between zinc and copper when supplementing.
• Vitamin D3 is recommended to be taken in combination with potassium (K2 ), magnesium, zinc, and vitamin B6 to support calcium metabolism and reduce the risk of side effects from high-dose vitamin D. Individuals with insufficient sunlight exposure, older age, darker skin, or chronic stress should pay particular attention to their vitamin D levels.
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Practical Checklist
• Daily activity prescription: Multi-directional joint mobilization + fascia roller / ball relaxation (calf, hip, back, neck) + resistance band stretching.
• Incorporate variety each week: lateral lunges, rotational stretches, lunge push-pull, and spiral walking training to break away from the "single path".
• Nutrition: High in protein (containing collagen sources and vitamin C to aid collagen production), and rich in whole foods containing zinc and minerals; supplement with D3 + K2 + magnesium + zinc if necessary (and be mindful of copper).
• Lifestyle: Avoid prolonged sitting. Get up every 30–45 minutes to do a full-body motion scan and stretch. During the injury period, relax first and then apply gentle loads.
YouTube source: https://www.youtube.com/watch?v=rjfbZAPIwaI
YouTube Column: Dr. Berger's Chinese Health Knowledge
