How to get rid of back problems by directing the stretch of the dorsal fascia

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Der Yoga Doc – Beweglich und schmerzfrei mit Faszien-Yoga

• Dr. Ronald Steiner

Erfahre den ganzheitlichen Blickwinkel auf das Thema YogaTherapie und lerne mehr über die Kraft Deiner Faszien.

The Dorsal Line of Fascia

The main dorsal line of fascia starts at the sole of the foot (plantar aponeurosis) and then heads upwards at the heel (calcaneus). 

From here the achilles tendon runs to the calf muscles (m. gastrocnemius). Around the hollow of the knee, this line interlocks with the muscles at the hamstrings (ischiocrural muscles). 

In this way, the course of the dorsal fascia arrives to the sitting bones (ischial tuberosity). This line then makes its way up to the back extensors (erector spinae) from the sacrum via the sacrotuberous ligament (ligamentum sacrotuberale). 

The fascia pulls continuously upward along the neck, the head and all the way to eyebrows. This dorsal fascia line is stretched during forward bending. Depending on how we bend will depend on how this line is stretched. 

Like a rubber band

For well-balanced flexibility, it makes sense to distribute the stretch of the dorsal fascia evenly. If we always bend forward in the exact same way, we are only stretching at one angle. 

Let's look at the dorsal fascia as a long rubber band. If this rubber band has different thickness at different points, the stretch will always start at the thinnest point. When repeated over time, these thin points will become more flexible over time while the thicker points will barely get stretched at all. 

Over time this will lead to a dysbalance. While some regions along the dorsal fascial line remain taut, others start to wear down. The complaints are usually in those areas that are too firm. The lumbar spine is often affected. Inflammation often occurs at the points where the worn areas connect to the more taut areas. Inflammation at the back of the legs is a common complaint for yoga practitioners. 

Exercise sequence

With the right method, however, we can direct the stretch into different areas of our dorsal fascia. This allows us to specifically develop flexibility in the firmer areas which will harmonize the dorsal fascia overall. 

Prepare the dorsal fascia

This one you can try out right away. You can use a tennis ball or a hedgehog ball or any other fascia ball. Stand behind the ball and place the right sole of the foot on the ball. Roll the ball back and forth under the foot while pressing lightly into the ball. 

You will clearly feel the sole of the foot soften after some time of rolling. From here try out a standing forward bend. Typically you will feel more flexible along the entire right side of the body. 

Repeat the entire exercise with the left foot. You can balance out the two sides by testing with forward bends and repeating as necessary. 

Seated forward bend stretching the backs of the legs 

Sit on the floor with your legs stretched all the way out. Pull the buttocks flesh behind the sitting bones and pull back and outwards. In this way you can help the spine stay neutral in the L-seat position (Fig. 3). 

Now micro-bend the knees and press the balls of the feet away from you. Raise your gaze and lift your chest. Reach forward toward your feet with your arms stretched out long. Continue to tilt your pelvis forward by drawing the sitting bones back and away from one another as you lean forward (Fig. 4). 

As you continue to lengthen forward, inhale in the front body. As you exhale, wrap the back body inwards (Fig. 5). 

You will feel a very clear stretch along the backs of the legs. The dorsial fascia of the back is active. Stay here and enjoy the stretch for about ten slow breaths. 

Seated forward bend with a fascial pull in the lumbar region

Come back to an L-seat. Consciously straighten the legs out as much as possible (Fig. 6). 

Place one fist at your lower abdomen and the other at the back of the head. Pull the skin of the back of the head upwards towards the eyebrows and with your gaze downwards. Tucking your chin towards the chest start rolling downwards (Fig. 7). 

Inhale and breathe deeply into the upper region of the back body. Eventually you will come forward over the legs (Fig. 8). 

The stretch will now be felt in the lumbar fascia and also between the shoulder blades and possible all the way from the neck to the eyebrows. Remain in this stretch for 10 slow breaths. 

Standing forward bend for the hamstrings

These exercises illustrate a principle. Depending on how we position ourselves, we can control the direction and intensity of the stretch and how it is distributed across the dorsal fascia. 

Next, we can try the same method in standing.  Ben your knees going into the posture, draw the sitting bones away from one another and look toward your toes. Widen across the abdomen and chest as you inhale and wrap the side body and back bodies inwards as you exhale. In this way you will quickly achieve a stretch along the backs of the legs (Fig. 9). 

Standing forward bends for the lumbar dorsal fascia

In order to direct the stretch of the forward bend to the lumbar region of the fascia, start by coming all the way out of the posture. Straighten the legs out completely and curl downward from top to bottom. Just as in the seated version, your downward gaze will guide the movement. In this exercise, deepen the inhalation in the back and side bodies as you deliberately draw the upper abdomen and chest inwards (Fig. 10). 

Downward dog with stretch in the backs of the legs 

Downward dog is a very popular yoga posture. Here you can also direct the stretch to the backs of the legs with mindful execution. 

To do this, start in all fours. The knees are under the hips approximately, but the hands will be in front of the shoulders. Keeping the heels lifted from the ground and staying on the balls of the feet you deliberately will start to arch your back. 

Try to maintain this curvature as you press your pelvis back and up.  Keep your gaze forward and breathing (inhalation to the front body, exhalation to the back body) and you will be able to direct the stretch to the hamstrings (Fig. 11). 

Downward dog for the lumbar fascia

For the opposite effect, start again in downward dog. Reposition the knees under the hips and the hands are directly under the shoulders. 

Inhale stretching the legs out and pushing the heels into the floor as you allow your back to curve upwards. Bring your gaze to your navel and breathe (inhalation at the back, exhalation at the front) in order to guide the stretch into the lumbar fascia (Fig. 12). 

Have fun discovering!