Fascial Contraction: Sanhi ng Paninigas At Pagod Ng Katawan-Paano Ayusin

Tight And Tired? Understanding Fascial Contraction—and How To Reverse It

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Introduction

Do you wake up in the morning feeling stiff, even though you’re still young?
Does it take a while for your body to feel “warmed up” and ready to move?
Do your muscles feel tight or restricted, even if you haven’t been exercising hard?
Are you in your 20s, 30s, or 40s and wondering why your body feels older than it should?

You might think it’s just aging, poor posture, or a lack of stretching, but all of these can be signs or causes of something more profound: fascial contraction.

A companion article in English can be read at:

Tight And Tired? Understanding Fascial Contraction—and How To Reverse It

Panimula

Pag-gising mo ba sa umaga ay pakiramdam mong matigas ang katawan—kahit bata ka pa?
Matagal ka bang mag-“warm up” bago ka kumilos ng maayos?
Pakiramdam mo ba ay paninigas o paninikip ng mga kalamnan, kahit hindi ka naman matindi ang ehersisyo?
Nasa edad 20s, 30s, o 40s ka na ba at napapaisip kung bakit parang tumatanda na ang katawan mo?

Maaaring iniisip mong normal lang ito—dahil sa edad, maling postura, o kakulangan sa stretching—pero ang mga ito ay maaaring palatandaan o sanhi ng mas malalim na problema: fascial contraction.

Huwag Magkasakit! Don’t Get Sick!

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References:

1. Schleip, R., et al. (2012). Fascia: The Tensional Network of the Human Body – The Science and Clinical Applications in Manual and Movement Therapy. Elsevier Health Sciences. Schleip, R., Findley, T. W., Chaitow, L., & Huijing, P. A. (2012). https://www.google.com/books/edition/Fascia_The_Tensional_Network_of_the_Huma/GnfyOh4fDeUC?hl=en&gbpv=0
2. Ajimsha MS, et al. Role of fascial connectivity in musculoskeletal dysfunctions: A narrative review. J Bodyw Mov Ther. 2020 Oct;24(4):423-431. doi: 10.1016/j.jbmt.2020.07.020. Epub 2020 Jul 30. PMID: 33218543. https://pubmed.ncbi.nlm.nih.gov/33218543/
3. Gkogkolou, P. et al. (2012). Advanced glycation end products: Key players in skin aging? Dermato-Endocrinology, 4(3), 259–270. https://pubmed.ncbi.nlm.nih.gov/23467327/
4. Wilke, J., et al. (2018). Not merely a protective packing organ? A review of fascia and its force transmission capacity. Journal of Applied Physiology, 124(1), 234–244. https://pubmed.ncbi.nlm.nih.gov/29122963/
5. Yahia, L. H., et al. (1993). Viscoelastic properties of the human lumbodorsal fascia. Journal of Biomedical Engineering, 15(5), 425–429. https://pubmed.ncbi.nlm.nih.gov/8231161/
6. Pavan, P. G., et al. (2014). Mechanical behavior of human fasciae: implications for clinical applications. Journal of Bodywork and Movement Therapies, 18(3), 411–417. https://doi.org/10.1016/j.jbmt.2013.10.006

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