Pain in the shoulders, on the back, on the buttocks, in the lower legs, you can feel every movement. So far, there have been two explanations: Either you have done a lot of sports and now a sore muscles. Or one has moved too little and is tense. But there is a third reason, and it is quite common: the fasciae are stuck together. "Please what?", You will ask yourself now. The fasciae are the totality of our connective tissue, ie ligaments, tendons, capsules and more. They envelop the muscles and give our body its shape. The problem: The fascia can stick together. This feels like tension or sore muscles, the range of motion is severely limited. The good news: With the right fitness exercises you can solve these bonds. For this you only need a roll of plastic foam, z. From Trigger Point (from € 40, available from John Harris). WOMAN has teamed up with John Harris head coach Alfredo Scarlata to put together the best exercises for you. We photographed them with Julia Furdea, Miss Austria of the year 2014. She herself swears by fascial training, as she tells in the interview on page 83.

COLLAGEN EDUCATION.

"Healthy fascia makes the body taut, strong and resilient, while at the same time keeping it supple," explains Scarlata. Incorrect loads cause microscopic cracks in the connective tissue, which leads to adhesions. The exercises express the fascia like a sponge and can fill with fresh lymph fluid. The matting dissolves, new collagen fibers are formed. This can be painful, especially at the points where the muscles attach to the tissue. But it pays off: "Healthy fascia is the perfect way to prevent injury and increase your performance," says Scarlata. Just a few minutes three times a week enough. Definitely the best occupation in the evening in front of the TV!

FLYING SWORD FOR LOWER BACK

Legs slightly wider than hip-width. Hang upper body. Pull arms through your legs and pull back and up. Then release the built-up tension and come with swing in an upright position, arms above the head. A dumbbell or filled water bottle strengthens the effect and also strengthens the muscles. Repeat several times. When going up, also pull your arms diagonally to the right and left.

FOLLOW THOROUGH OUTDOORS

Go right into the side support, with the forearm resting on the ground, elbows under the shoulder. Right leg is stretched, left angled and parked in front of the right knee. Tense stomach and hold body tension. Move back and forth on the roller, do not forget the front and back parts. Then change the page.

ROLLING CENTER, UPPER BACK

Sit on the floor, feet angled to the ground. Lower upper body to the rear, so that the middle back rest on the roll. Angling your arms and clasping your hands behind your neck, your elbows pointing forward. Now bend the upper body over the role as far back as possible, elbows open to the left and right. Roll up again, repeat several times. Then move up and down on the roll with your back so that the upper back is also compressed.

ELEPHANT FOR LOWER BACK

Go to the quadruped stand, raise Po up, stretch legs and arms. Po is the highest point, the heels go to the floor, the head pulls to the knees, the back is stretched (similar to the looking-down dog in yoga). Ankle down left leg, hold for 30 seconds, then lower gently five inches further forward. Angle right leg, hold for 30 seconds, lower gently five inches further forward. Machine in this way about two meters forward, arms in between continue to forward.

UNDERCUTTER ROLLERS FOR GLUED WALLS

Put on the floor, legs are stretched. Support with the arms behind the back on the ground. Place the right lower leg on the roll, bend the left leg and put it upright. With the poor Po lift off the ground and lower leg on the role back and forth. Also turn left and right. This exercise is especially effective for runners. For even better effect, put left leg on right. Then change page.

RELAXING TENSIONS IN BACKWORK

Lay on the back, raise butt and place the roll just above the tail under the tailbone. Arms are slightly outstretched to stabilize the side of the ground. Lift your legs off the floor and bend your knees. Pull as much as possible towards the forehead, but do not slide off the roll. Repeat movement several times.

CARE FOR A TIGHT BUSEN

Go to the quadruped stand, look goes to the ground. Tense the abdomen, pull the navel inwards and upwards, this ensures stability in the trunk area. Lift left arm and stretch under the other arm, palm facing up. Stretch as far as possible to the right and gently rock the arm while doing so, holding the trunk tension. Then change page. Repeat exercise three to four times.

DISCHARGE FOR SCALE FRONT PAGE

Walk in the forearm support, elbows are under the shoulders. Put your left thigh on the castor, bend your right leg and place it on the floor for support. Move forward and backward on the roll so that the entire front of the thigh is worked. Especially at the aching points dwell and leg also turn left and right. Then change the page.