Fascial Tension
Exercise Guide
Natural Ballers
1
What Is The Goal Of Fascial
Tension Exercises?
2
3
The Goal Is To Create Stronger
Fascial Tension Throughout The
Body. This Is Where Real Strength
Comes From And Helps Prevent
Injuries. The Following Exercises
Should Be Done After Regaining Foot
Function With Towel Curls And Toe
Crunches
“
Standing Retracted Hold
How To:
◉ Stand Up With Your Feet Shoulder-Width Apart
◉ Retract Your Toes (Like In A Toe Crunch)
◉ Lift Your Heels About 1-2 Inches Off The Floor
◉ Bend Your Knees Slightly
Hold This Stance For 30 Seconds For A Total Of Two Sets A Day. It Is Important To Start Off Slow
As The Fascial Patterns Can Stick Incorrectly. Build Up To 5 Minutes, Adding 30 seconds every 3
days. You Should Feel Your Glutes After A While
4
Single Leg Hold
How To:
◉ Stand Up On One Foot With A Wall Next To You
◉ Retract Your Toes (Like In A Toe Crunch)
◉ Lift Your Heel About 1-2 Inches Off The Floor
◉ Put Your Weight On The Ball Of Your Foot
◉ Bend Your Knee Slightly
◉ Slightly Lean On The Wall To Not Lose Balance
Hold This Stance For 1-3 Minutes For Just One Set Per Leg. You Should Feel Your Arch And Glutes.
5
Push Up Iso Hold
How To:
◉ Get Into A Pushup Position
◉ Your Feet Should Be Shoulder Width Apart
◉ Retract Your Toes (Like In A Toe Crunch)
◉ Create A Slight Arch On Your Hands
◉ Go Down (Like In A Pushup)
◉ Hold This Position
Hold This Position For As Long As You Can (Max. 2 Minutes) Repeat For A Total Of 3 Sets
6
Wall Knuckle Push Ups
How To:
◉ Stand In front Of A Wall
◉ Bend Your Fingers And Place Your Knuckles On The Wall
◉ Make Sure You Have A Slight Lean
◉ Go “Down” Like In A Pushup
◉ Go Back Up
Repeat 25 Times For A Total Of 3 Sets. Make Sure You Apply Tension In The Hands.
7
Pull Up Hold
How To:
◉ Grab Onto A Pull Up Bar With An Overhand Grip
◉ Retract Your Toes (Like In A Toe Crunch)
◉ Pull Yourself Up All The Way
◉ Hold This Position
Hold This Position For As Long As Possible (Max. 2 Minutes) Repeat For A Total Of 3 Sets
8
Lunge Hold
How To:
◉ Get Into A Lunge Position
◉ Retract Your Toes On Both Feet (Like In A Toe Crunch)
◉ Squeeze Your Arch In The Back Foot
◉ Lift Your Feet Front Foot’s Heel Off The Ground
◉ Hold This Position
Hold This Position For As Long As Possible (Max. 2 Minutes) Repeat For A Total Of Two Sets.
9
Hyperarch Hop
How To:
◉ Stand On Both Feet
◉ Slightly Retract Your Toes On Both Feet
◉ Lift Your Heels Off The Ground
◉ Softly Hop To One Side And Land Without Letting Your Heels Touch The Ground
◉ Hop To The Other Side And Repeat
◉ Make Sure To Relax Your Upper Body
Hop For 2-5 Minutes For Just One Set. Over Time, You Should Feel The Glutes
10
Single Leg Hyperarch Hop (ADVANCED))
How To:
◉ Stand On One Foot
◉ Slightly Retract Your Toes On Both Feet
◉ Lift Your Heel Off The Ground
◉ Softly Hop To One Side And Land Without Letting Your Heel Touch The Ground
◉ Hop To The Other Side And Repeat
◉ Make Sure To Relax Your Upper Body
Hop For 2-5 Minutes Per Leg For Just One Set. Over Time, You Should Feel The Glutes
11
Don’t Forget To Roll Out
Before And After
Exercises! The Bottom
Of Your Feet Too!
IMAGES USED IN THIS
GUIDE ARE NOT MINE.
CREDIT TO CHONG XIE,
COACH BEN Z, AND
OTHERS. 12
