Stretching Fascia and Fascial Stretching

When trying to improve flexibility and range of motion, the muscles and their fascia (muscle fascia) should be the major focus of your flexibility training. While bones, joints, ligaments, tendons and skin do contribute to overall flexibility, we have limited control over these and can do damage to them if trying to stretch them directly.

What is Muscle Fascia?

Fascia is a fibrous connective tissue that is present throughout the entire body, not just the muscles. There are three main types of fascia:

1. Superficial Fascia, which is mostly associated with the skin;
2. Deep Fascia, which is mostly associated with the muscles, bones, nerves and blood vessels; and
3. Visceral (or Subserous) Fascia, which is mostly associated with the internal organs.

For the purpose of this article, we’ll stick with deep fascia as the main focus. In short, the Deep Fascia (or muscle fascia) is defined as; the connective tissue that surrounds (or encloses) individual muscles and muscle groups.

Muscle Fascia Anatomy

While the above definition is okay as a generalization, the topic of muscle fascia is a little more complex. This section on muscle fascia anatomy offers a more detailed explanation of what muscle fascia is and where it occurs within the muscles.

An individual skeletal muscle may be made up of hundreds, or even thousands, of muscle fibers bundled together and wrapped in a connective tissue sheath called the epimysium, which gives the muscle its shape, as well as providing a surface against which the surrounding muscles can move. Fascia, connective tissue outside the epimysium, surrounds and separates the muscles.

Each compartment contains a bundle of muscle fibers; each of these bundles is called a fasciculus (Latin = small bundle of twigs) and is surrounded by a layer of connective tissue called the perimysium. Each fasciculus consists of a number of muscle cells, and within the fasciculus, each individual muscle cell is surrounded by the endomysium, a fine sheath of delicate connective tissue.

In summary: The connective tissue, or fascia, that surrounds the entire muscle group is called the epimysium; the connective tissue that surrounds the muscle fiber bundles is called the perimysium; and the connective tissue that surrounds the individual muscle fibers is called the endomysium.

What does Muscle Fascia do?

There are three main functions that the muscle fascia performs:

1. The fascia holds the muscle together and keeps it in the correct place.
2. The fascia separates the muscles so they can work independently of each other.
3. The fascia provides a lubricated surface so that the muscles can move smoothly against each other.

Stretching Fascia

As stated above; when improving flexibility is the goal, the muscles and their fascia should be the major focus of your flexibility training.

When you are inactive for long periods of time, due to inactivity or injury, the muscle fascia starts to bind together. This prevents the muscles from moving freely against each other, and leads to a stiffness or tightness that limits normal range of motion and prevents freedom of movement. Stretching fascia regularly will help to keep your muscles and their fascia in good working order, and prevent your muscles and their fascia from seizing up.

Watch the Stretching and Muscle Fascia Video

Take a look at the video below; it’s a light-hearted explanation of what occurs when the muscle fascia starts to bind together due to a lack of movement and stretching.