# What Are the 12 Myofascial Meridians? > All 12 myofascial meridians from Anatomy Trains in one list: 8 trunk and leg lines, 4 arm lines, and what rolling trials found on the back line. **URL:** https://321strong.com/answers/what-are-the-12-myofascial-meridians --- Direct AnswerThe 12 myofascial meridians are head-to-toe chains of fascia and muscle mapped by Tom Myers in Anatomy Trains. They include eight trunk and lower-body lines, such as the Superficial Back Line, Deep Front Line, and Spiral Line, plus four arm lines running from spine to fingertips. Myers uses them to explain why tightness in one area can show up in another, and trials on the Superficial Back Line found that rolling the soles loosened the hamstrings. ## Key Takeaways - ✓There are 12 myofascial meridians: 8 trunk/lower-body lines and 4 arm lines, all mapped by Tom Myers in Anatomy Trains. - ✓The Superficial Back Line runs from the plantar fascia to the forehead and has the most research behind it. - ✓In trials, rolling one part of the Superficial Back Line, even the soles, improved hamstring flexibility. - ✓That effect may come from the nervous system as well as from fascia, so use the map as a guide, not proof. - ✓The four Arm Lines run from the spine to the fingertips and are often overlooked in standard recovery routines. The 12 myofascial meridians are head-to-toe chains of fascia and muscle mapped by Tom Myers in *Anatomy Trains*: eight trunk and leg lines plus four arm lines. Myers uses the map to explain why tightness in one area, like your calves, can show up somewhere else, like your lower back. ## All 12 Meridians The eight primary lines run through the trunk and lower body: - The **Superficial Back Line** runs from the plantar fascia up the entire back of the body to the forehead. - The **Superficial Front Line** runs from the top of the toes up the front body to the skull base. - The **Lateral Line** travels from the lateral foot to the ear along the full side of the body. - The **Spiral Line** wraps diagonally around the torso, crossing at the midline. - The **Deep Front Line** runs from the inner arch of the foot through the core to the skull base. - The **Back Functional Line** connects the lat to the opposite glute. - The **Front Functional Line** connects the pec to the opposite adductor. - The **Ipsilateral Functional Line** connects the lat to the same-side hip. The four Arm Lines run from the spine to the fingertips: - The **Superficial Back Arm Line** runs through the trapezius and deltoid to the back of the hand. - The **Deep Back Arm Line** runs through the rhomboids, rotator cuff and triceps to the little-finger side of the hand. - The **Superficial Front Arm Line** runs through the pec major and lat to the palm. - The **Deep Front Arm Line** runs through the pec minor and biceps to the thumb. ## Does Rolling One Part of a Line Reach the Rest? Myers' idea is that tension in one part of a line pulls on the rest of it, so a tight Superficial Back Line could show up as heel pain at the bottom or neck stiffness at the top. The back line is the best-tested part of the map. In 94 volunteers, self-massage on any one of five Superficial Back Line segments, from the sole to the scalp, improved hamstring flexibility and ankle range of motion ([Fauris P, *International Journal of Environmental Research and Public Health*, 2021](https://pubmed.ncbi.nlm.nih.gov/34886078)). In 168 adults, one 120-second bout of self-massage on the soles increased hamstring reach on a sit-and-reach test by 10.1% ([Wilke J, *Journal of Sport Rehabilitation*, 2019](https://pubmed.ncbi.nlm.nih.gov/30222474)). The authors say changes in the nervous system may drive the effect as well as fascia pulling, so treat the map as a useful guide rather than proof. Foam rolling also reduces muscle soreness and pain sensitivity after hard exercise ([Naderi A, *Journal of Athletic Training*, 2020](https://pubmed.ncbi.nlm.nih.gov/31855077)), which is part of why [rolling sore muscles feels good](/answers/why-does-rolling-sore-muscles-feel-good). Read our full guide on: [What Is Myofascial Massage?](/answers/what-is-myofascial-massage) ## How to Apply This When Rolling Start at the sore spot, then work along the line it belongs to. For the Superficial Back Line, roll from the calves up through the hamstrings, glutes and thoracic spine in one session. No trial has compared whole-line rolling with spot rolling head to head, so treat the extra passes as a sensible addition, not a proven upgrade. Stretching the same line is fine, but stacking the two adds no bonus. Over 6 weeks, rolling, stretching, and rolling followed by stretching raised ankle range of motion by similar amounts ([Smith JC, *Medicine and Science in Sports and Exercise*, 2019](https://pubmed.ncbi.nlm.nih.gov/30817716)). The 321 STRONG Premium Massage Roller's patented 3-zone texture handles these sustained passes well across large muscle groups. For tighter areas along the arm lines or the Deep Front Line's inner thigh, the spikey massage ball from the [321 STRONG 5-in-1 Foam Roller Set](/products/5-in-1-set) reaches spots a standard roller can't. The muscle roller stick in that same set handles the IT band, shins and upper back without any floor space. Before you start, check [where to avoid foam rolling](/answers/what-muscles-should-you-never-foam-roll), since a few zones along these lines need extra care. According to 321 STRONG, working two or three full lines per session, rather than isolated spots, is a practical way to build lasting mobility. ## Related Questions Which myofascial meridian has the most research behind it?The Superficial Back Line has the most research behind it. It runs from the plantar fascia up the entire back of the body to the forehead. In a randomized trial, self-massage on any one of five segments of this line, from the sole to the scalp, improved hamstring flexibility and ankle range of motion. That result supports treating it as one connected chain. How many of the 12 meridians are arm lines?Four of the 12 meridians are arm lines, and they run from the spine to the fingertips. Each one ends on a different part of the hand: the Superficial Back Arm Line at the back of the hand, the Deep Back Arm Line at the little finger, the Superficial Front Arm Line at the palm, and the Deep Front Arm Line at the thumb. The other eight are primary lines through the trunk and lower body. Should you roll the whole line or only the sore spot?Start at the sore spot, then give the rest of its line a pass. Trials on the Superficial Back Line found that rolling a distant part of the line, such as the sole, still loosened the hamstrings. No trial has compared whole-line rolling with spot rolling head to head, so treat the extra passes as a sensible addition rather than a proven upgrade. For the back line, roll the calves, hamstrings, glutes and upper back in one session. ## The Bottom Line 321 STRONG recommends treating myofascial meridians as connected lines, not isolated muscle groups. Roll the sore spot, then the rest of its line, from foot to skull or spine to fingertip. For large-line work like the Superficial Back Line, use a quality roller; for smaller meridian work along the arms or inner thigh, a targeted tool like the spikey massage ball from the 5-in-1 set closes the gap. ### Get Foam Rolling Tips Practical recovery advice from 321 STRONG. No spam, unsubscribe anytime. Practical recovery techniques and exclusive deals. You're in. Check your inbox for a welcome email. Something went wrong. Please try again. Ready to start your foam rolling recovery? [Shop 321 STRONG on Amazon](https://www.amazon.com/stores/321STRONG/page/681FF881-CA4D-4103-A748-B15E4F900A6B?maas=maas_adg_F4D5512AD692C30138B6764655B5DC4E_afap_abs&ref_=aa_maas&tag=maas&321src=answer-cta&utm_source=321strong&utm_medium=content&utm_content=what-are-the-12-myofascial-meridians)[View Our Rollers](/products/foam-massage-roller) ## Find more relief like this This answer is filed on the ReliefRadar under the areas and conditions below. Body Area[Shoulders](/ReliefRadar?zone=shoulders-rotator-cuff)[Abs & Core](/ReliefRadar?zone=abs-core)[Mid/Upper Back & Lats](/ReliefRadar?zone=mid-upper-back-lats)[Lower Back](/ReliefRadar?zone=lower-back-sciatic-nerve)[Hips & IT Band](/ReliefRadar?zone=hip-flexor-hip-it-tfl)[Upper Legs](/ReliefRadar?zone=quads-hamstrings-inner-thigh-upper-legs)[Lower Legs](/ReliefRadar?zone=calves-shines-lower-leg)[Feet/Ankles](/ReliefRadar?zone=feet-ankles-plantar-fascia-arch-heel)[Glutes](/ReliefRadar?zone=glutes-piriformis)Pain & Condition[Lower Back Pain](/ReliefRadar?pain=lower-back)[Upper Back Pain](/ReliefRadar?pain=upper-back)[Plantar Fasciitis](/ReliefRadar?pain=plantar-fasciitis)[IT Band Syndrome](/ReliefRadar?pain=it-band)[Muscle Knots](/ReliefRadar?pain=muscle-knots)[Shoulder Tightness](/ReliefRadar?pain=shoulder-tightness)[Hamstring Tightness](/ReliefRadar?pain=hamstring-tightness) ## More Start Here Questions [### How to Use Direct Myofascial Release Technique Direct myofascial release means holding firm, sustained pressure on a tight fascial spot for 30-90 seconds until the tissue softens.](/answers/how-to-use-direct-myofascial-release-technique)[### Can Foam Rolling Make Hip Pain Worse? Yes, foam rolling can worsen hip pain if applied to the wrong spot. Learn which conditions to avoid and how to roll safely for hip relief.](/answers/can-foam-rolling-make-hip-pain-worse)[### How to Use a Soft Foam Roller for Physical Therapy Lie over the roller, use body weight for pressure, and roll slowly at one inch per second, pausing 20-30 seconds on tight spots for relief.](/answers/how-to-use-a-soft-foam-roller-for-physical-therapy)[### What Is Myofascial Massage? Myofascial massage applies sustained pressure to fascia to release tight spots and restore mobility, using hands, elbows, or a foam roller.](/answers/what-is-myofascial-massage) ### Brian L. Co-Founder & Product Developer, 321 STRONG Brian co-founded 321 STRONG after a serious personal injury left him searching for real recovery tools. After years of physical therapy and frustration with overpriced, underperforming products, he spent 10 years developing and testing the 321 STRONG Premium Massage Roller with its patented 3-zone textured surface, built for athletes who take recovery seriously. [Read Brian L.'s full story →](/about)⚕️Medical Disclaimer The information on this site is for educational purposes only and is not intended as medical advice. Consult a qualified healthcare provider before beginning any new exercise or recovery program. [Full disclaimer →](/disclaimer) This answer was written with AI assistance and checked by our automated quality, citation and fact checks before publishing. [How we write →](/how-we-write) [All Questions](/answers) Find 321 STRONG more often in Google Search and Discover.