Map (Myofascial Activated Posture) Movement is a rehabilitation tool used to train the myofascial slings of the body to re-educate movement patterns and redefine the core. Map Movement emphasizes movement from breath (diaphragmatic breathing) while focusing on nose breathing. Myofascial release techniques and strengthening exercises are used in conjunction with diaphragmatic breathing to restore freedom of movement. Using the concept of “creating space (in the fascia “wetsuit”) and moving into that space”.

For more information, and testimonials and finding a MAP Movement trainer visit their website: https://www.mapmovement.co.za/

WHAT IS FASCIA?

A quick fascia recap: (check out our previous blog post “What is Fascia?” for more information).

Fascia is a mechano-metabolic structure containing connective tissue that permeates all organs, muscles, bones, and nerve fibers in the human body, forming and supporting them and providing their continuity. It is a complex and interconnected network that helps transmit force, protect organs, and allow for smooth movement.

WHAT IS THE ROLE OF FASCIA?

1. Provides sensory information to the brain, spinal cord, and muscles via mechanoreceptors found in fascia. It plays a major role in the perception of posture and influences our proprioception (sense of limb position and movement).

2. Elastic properties of fascia include the ability to withstand deformation caused by the application of force and pressure to the structures. Fascia has the ability to recover and return to its original state. Over time if loading persists in a slow and sustained manner creep develops. Creep is slow, continuous deformation of the structure.

3. Assists with transmission of forces during movement and allows for smooth movement.

Lack of movement variation (repetitive movements into certain directions).
Sub-optimal nutrition.
Sustained postures.
Trauma (physical and emotional).
Inflammation.
Scar tissue (e.g c-section scar).

Fascia needs to be able to slide and glide to assist with distribution of tension across the body. The body chooses the path of least resistance and leads to compensatory movement patterns that results in additional stress on the fascial system.

Symptoms of fascial dysfunction:

Pain Stiffness
Tissue fatigue
Reduced performance
Recurrent injuries

The diaphragm is a thin skeletal muscle that sits at the base of the chest and separates the abdomen from the chest. It contracts and flattens when you inhale. This creates a vacuum effect that pulls air into the lungs. When you exhale, the diaphragm relaxes, and the air is pushed out of lungs.

How diaphragmatic breathing decreases stress:

Diaphragmatic breathing activates the parasympathetic nervous system (rest and digest) while suppressing the sympathetic nervous system (fight and flight). When the parasympathetic nervous system is activated, it has a relaxing effect on the body. Diaphragmatic breathing decreases the effect of the stress hormone (cortisol) on the body.

Other effects of diaphragmatic breathing:

Improves postural awareness.
Mobilises the upper and lower back.
Assists with management of stress and anxiety.
Improved venous return and lymph drainage.
Improved pelvic floor awareness.
Improved lung function.
Decreases blood pressure.
Improves exercise capacity.

Your nose is designed to help you breathe safely, efficiently, and properly. The benefits of nose breathing include:

It is your first line of defence against foreign particles. Nasal hairs filter out dust, allergens, and pollen, which helps prevent them from entering your lungs.
Nose breathing humidifies inhaled air. Your nose warms and moisturizes the air you breathe in.
During nasal breathing, your nose releases nitric oxide (NO). NO is a vasodilator, which means it helps to widen blood vessels. This can help improve oxygen circulation in your body.

1. Find a quiet place to lie down.

2. Lie down on your back. Make sure your neck and back is comfortable by adding pillow as needed.

3. Place one hand on your chest and the other one on your abdomen (close to pelvic area)

4. Inhale and exhale and feel which hand is moving more.

5. Adjust your position e.g., straighten out your legs or lie on your stomach and re- evaluate you’re breathing.

6. If you feel more movement from your abdomen, you are breathing diaphragmatically. If you felt more movement on your chest, then your diaphragmatic breathing is not optimal.

7. Continue to practice breathing through your nose and feeling the expansion of your abdomen, sides, and lower back as you inhale.

8. Try slowing your breathing rate down by inhaling for 4 seconds and exhaling for 6 seconds.

9. Keep practicing, it will get easier and easier.

What is MAP Movement: a FASCIAnating rehabilitation tool

16.08.23