Fascia Function: Building a Tough Trunk
By
John Izzo
Bodybuilding is here to stay. As long as there is a desire to get stronger,
grow bigger, or look better, bodybuilding will remain an invariable foundation
in the world of physique improvement. With numerous training systems available
(bodybuilding, powerlifting, functional training, Olympic lifting, endurance
training, and body weight training) to accommodate different ability levels and
different outcomes, there is also one constant that remains in the shadows of
all gym corners waiting to veer its ugly head. It’s called injury, and it can
put a screeching halt to any program that a lifter follows.
Now, this is not another article on pre-habilitation programs or movement
preparation programs to follow prior to a workout. The information I’m going to
share with you is pertinent to gaining size and getting strong by blending
different movements into your current bodybuilding routine.
A typical bodybuilding routine consists of a mix and match of body parts
combined with a strewn of isolated movements to induce hypertrophy, and in some
cases, fat loss. Because of the nature of bodybuilding’s split routines and
isolated movements, the likelihood of injury is always plausible. Most lifters
depend on multiple sets and high volumes to elicit the response they desire, but
most never engage in what I call, “tightening the corset.” This expression is
used to simply reinforce the underlying muscles and fascia to act together while
still being able to perform isolated movements. No, this is not another core
article. I’m going to get deeper, and we aren’t going to perform any squats with
a stability ball. Read on.
Fascia is an uninterrupted, three-dimensional web of tissue that extends from
head to toe, from front to back, from interior to exterior. It is responsible
for maintaining structural integrity, providing support and protection, and
acting as a shock absorber. Fascia is comprised of soft tissue that surrounds
muscles, bones, organs, nerves, blood vessels, and other structures. It
functions as the body’s first line of defense against pathogenic agents and
infections. After injury, it is the fascia that creates an environment for
tissue repair (1).
Fascia is a highly adaptable tissue. Due to its elastic properties,
superficial fascia can stretch to accommodate the addition of adipose tissue
that accompanies weight gain. The superficial fascia can also slowly revert back
to its original level of tension after weight loss. Deep fascia can contract.
What happens during the fight-or-flight response is an example of rapid fascial
contraction. In response to a real or imagined threat to the organism, the body
responds with a temporary increase in the stiffness of the fascia. Bolstered
with tensioned fascia, people are able to perform extraordinary feats of
strength and speed under emergency conditions (2).
Deep fascia also has the ability to relax. However, some tension is needed in
order to maintain proper function of structures—much like ligaments around a
joint. One of the largest areas of fascia is located at the trunk. The
thoracolumbar fascia and the rectus sheath provide strong fascial support
between the bottom of the ribcage and the top of the pelvis. This area forms
your “corset.”
The thoracolumbar fascia (lumbodorsal fascia) is a deep investing membrane
that covers the deep muscles of the back of the trunk. Two main muscle groups
lie within the layers of the fascia. The quadratus lumborum muscle lies between
the anterior and middle layer, and the erector spinae muscle is enclosed between
the middle and posterior layers. These two muscle groups are responsible for
lateral, flexion, and extension of the vertebral column and should be strong
specifically for vertically loaded lifts like squats, push presses, and
deadlifts. They are also located at an important junction of the fascia.
Typical bodybuilding training systems neglect this junction simply because of
the isolation principles of hypertrophy. The importance of considering fascia
tension and its encompassing muscle as an aid to stronger lifts is supported by
studies that demonstrate the contractibility of this intersection. Studies show
that although fascia is normally thought of as passive, there is some evidence
that it can contract in a smooth muscle fashion and affect musculoskeletal
dynamics (3).
Effective load transfer between the spine, pelvis, legs, and arms allow these
segments to work as an integrated system. In some studies, it has been shown
that even the latismussis dorsi muscle couples during rotation of the trunk to
help stabilize the lumbar and sacroiliac joints (4). Therefore, wouldn’t it make
sense to train the area to unite the lower and upper segments of the body to
stimulate stiffness and build a stronger trunk?
So, how can we persuade bodybuilders to conjoin the upper and lower segments
of the body via the trunk by using the thoracolumbar fascia as a vehicle? We
introduce trunk specific exercises and drills to enhance trunk function.
Self-myofascial release on the thoracolumbar fascia
Self-myofascial release on the lower back is not a recommended thing when you
have little to no muscle mass in that area. However, some experienced lifters
and bodybuilders will have a very well-developed erector spinae muscle group and
can tolerate foam rolling the area. However, we can devise other ways to
increase blood flow around the thorocolumbar fascia by using a massage stick.
With a massage stick, roll up and down the length of the lower back to where
the glutes attach. Apply considerable pressure to the area by flexing the trunk
forward and laterally. Avoid rolling over the bony structure of the spine if you
lack muscle mass in that area.
Side lying trunk rotation stretch
Some short duration static stretching is beneficial for increasing the
cross-sectional area of the oblique muscles that encompass the trunk. Lie on
your side with the upper leg bent. Turning at the trunk, press your arms in a
semi push-up position with the shoulders square. At the same time, make sure to
keep your hips pressed into the floor and keep both upper arms parallel with the
floor. Hold each position for about 3–5 seconds. Repeat 2–3 times on each side.
Contra-lateral cable squats
This exercise is typically used in the physical therapy realm of training.
However, it is great for “stiffening” the trunk and training the external
obliques, erector spinae, and latissimus dorsi, as agonist muscles control the
recoil effect of rotation (5).
Stand to the side of a cable column with a pulley set low or level just below
the knee. Grasp the handle and cross your upper arm with the cable. There should
be some tension on the cable so don’t be afraid to add some weight. Also, make
sure you stand about 8–10 inches away from the column. Descend as you would into
a squat. The idea is to not let the cable pull your torso in the direction of
its tension.
Barbell landmine
There’s no fancy equipment here. Just stick a barbell into a corner of the
gym and add weight. Unlike the resisted contra-lateral cable squat where the
corset of trunk muscles must stay isometrically contracted to avoid torsion, the
landmine offers an isotonic effect for the obliques, pelvis, lats, and leg
muscles. This exercise displaces an anterior load laterally and demands the
aforementioned muscle group (mainly obliques) to resist the contra-lateral
rotation. If done correctly, the hips should not move and the lumbar region
should remain stable—with little to no emphasis on the arms.
To execute, begin by holding the fat end of a barbell (Olympic preferred).
Hitch the other end into a corner or against a fixed object that will not
restrict the bar from moving during the exercise but will anchor the end. With a
simple grip (left on top of right or vice versa), keep the chest erect and the
abs braced. Position your feet shoulder width apart and externally rotate the
hips (and feet) outward slightly. This will stabilize the pelvis much more
easily. Then shift the barbell (you can add weight to the top end) from left to
right. The movement should end when you have one arm crossed over your chest.
Initiate the return and pause at the center before shifting the bar in the other
direction.
The lumbar spine never moves, and the hips and shoulder remain square. It may
be an environment for arm work, but the experienced lifter should be able to
integrate proper trunk stiffening during this exercise, especially the lower the
bar comes to each side.
Slideboard prone jackknifes
We didn’t forget about the rectus abdominals as our anterior trunk ally.
Using the slideboard for ab work not only intensifies the movement but allows
the anterior chain to work together to stabilize and decelerate at the point
that the body reaches a lengthened lever position. A similar action to the ab
wheel, the prone jackknife also creates an autogenic stretch for the
thorocolumbar region—the antagonistic of the rectus abdominal sheath fascia. The
more explosive the movement, the more muscle action needed from the upper
extremities, which makes this exercise a great unifying piece for the upper and
lower body segments.
To execute, position yourself with your knees and torso over a slideboard.
Keep the hands off the slideboard and place them in a push-up position. When
ready, lift the hips high and keep the shoulder girdle stiff. Slide the feet
down and powerfully retract back so that the hips flex and the buttocks rise
high. It is very easy to lose the stiffness in the trunk when the feet slide
down, so make sure to keep the abs braced and don’t let the hips overextend.
These exercises and drills can be added into a routine as auxiliary exercises
or for movement preparation. They are best combined with vertically loaded
exercises or movements that lengthen the body as a long lever arm.
For instance:
Contra-lateral cable squats
- Deadlifts
- Split squats
- Lunge
- Step-up
Barbell landmine
- Squat
- Step-up
- Push-up
- Bench press
Slideboard prone jackknifes
- Front squat
- Push press
- Standing military press
- Chin-/pull-ups
Adding these three exercises and the preceding fascia maintenance drills will
allow the trunk to remain a strong and functional intersection. Ultimately, it
begins with minding the quality of the fascia in the area and understanding the
importance of how it can benefit your lifts.
References
1) Paoletti Serge (2006) The Fasciae: Anatomy, Dysfunction & Treatment.
Seattle, WA: Eastland Press, 151–161 (ISBN
0-939616-53-X).
2) Paoletti Serge (2006) The Fasciae: Anatomy, Dysfunction & Treatment.
Seattle, WA: Eastland Press, 146–147 (ISBN
0-939616-53-X).
3) Schleip R, Klingler W, Lehmann-Horn F (2005) Active fascial contractility:
Fascia may be able to contract in a smooth muscle-like manner and thereby
influence musculoskeletal dynamics. Med Hypotheses 65(2):273–7.
4) Vleeming A, Pool-Goudzwaard AL, Stoeckart R, van Wingerden JP, Snijders CJ
(1995) The posterior layer of the thoracolumbar fascia. Its function in load
transfer from spine to legs. Spine 20(7):753–8.
5) Kumar S, Narayan Y, Zedka M (1996) An electromyographic study of
unresisted trunk rotation with normal velocity among healthy subjects. Spine
21(13):1500–12.
John Izzo, NASM-CPT, PES, has been a personal trainer and former athlete
for ten years. He has amassed countless hands on hours training clients from all
walks of life. He is a noted author for the National Academy of Sports Medicine
and has published a book to help entry level fitness professionals titled
Secret Skills of Personal
Training. John is the founder of
www.standAPARTfitness.com and
updates his blog daily (http://lifeofapersonaltrainer.blogspot.com).
Elite Fitness Systems strives to be a recognized leader in the strength
training industry by providing the highest quality strength training products
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industry. For the best training equipment, information, and accessories, visit
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