| Along the front of your body is a nearly continuous myofascial chain of muscles and fascia (thus the term, myofascia) called the Superficial Front Line (SFL). Coined by Dr. Thomas Myers, these ‘Anatomy Trains‘ (a few are displayed above in the banner of fascial trains) are ‘trains’ of myofascia that run seamlessly throughout the body from ‘station to station’ (joint to joint) and have significant effects on the body’s structural integrity throughout the body. |
| Superficial Front Line (SFL) The SFL runs from the toe extensor muscles, through the outer shin, under the patella (knee cap), up the quadriceps, abdominals, along the sternum (chest), the sternocleidomastoid (or SCM, a powerful neck muscle), to the scalp fascia. That’s a long chain of continuous soft tissue attachments all playing along together in real time (alongside the many fascial trains all moving concurrently). You can see the full SFL train in the isolated SFL image. The SFL is the first Anatomy Train to develop as we lie in the fetal position in utero and must be counterbalanced as an infant/toddler by the Superficial Back Line to stand upright and eventually walk. Our powerful SFL myofascia can quickly engage to protect us (a la the fetal position) when physical, emotional, mental threats emerge in our lives, and can show up in dysfunctional movement patterns and postural deviations. |
| Superficial Front Line (SFL) Stretch How do you stretch the entire SFL at once? Well, try the ‘Superman’ stretch. It’s a complete extension of the body grounded through the lower core. Start by laying face down on the floor and extend your arms ahead of you, as if flying ‘like Superman.’ In a smooth, controlled motion, slowly raise your legs, arms, and head up from the ground. All three should be pulled up simultaneously and held at their apex. The head should be up and looking forward, the legs should be lifted by the upper hamstrings and glutes (not the back), and the arms pulled up by the shoulders and upper back. Avoid straining the lower back by engaging your core and keeping a solid foundation. Oh fascia-February, may you never end. So much fascia, so little time. Have a fantastic week! |