Fascial Fitness

✍ Scribed by Robert Schleip

• Publisher: North Atlantic Books
• Tongue: English
• Leaves: 304
• Edition: Second, revised, expanded
• Category: Library

✦ Synopsis

A bestseller (over 80,000 copies sold) in a second, updated edition. Learn fascial exercises to improve mobility and flexibility, avoid and treat pain, and improve sports performance.

In this second edition of his best-selling guide to fascial fitness, fascia researcher and Rolfing therapist Dr. Robert Schleip shows you a series of practical exercises that you can easily build into your day-to-day routine. He introduces the most recent scientific findings from the world of fascial research, and explains which methods and equipment are most effective for fascial health (as well as which ones do more harm than good!). These new findings are already changing the shape of physiotherapy and the methods of treatment and recovery we use today, and will continue to do so in the future.

Physiotherapists, sports scientists, and doctors agree that if we want to stay flexible, energetic and pain-free in our day-to-day lives and sporting pursuits, we need to look after our connective tissue - our 'fascia'. There has been a great deal of research into this over the last few years, all of which shows that the fascia around our muscles plays a huge role in keeping us fit, healthy, flexible, and feeling good. This versatile tissue transfers energy to the muscles, communicates with the nervous system, acts as a sensory organ, helps to protect and regenerate our internal organs, and provides the foundations for a healthy physique. We used to think it was our muscles doing all the work, but now we know the connective tissue plays a big part, too. It responds to stress and other stimuli, and when it gets matted or sticks together, it can cause pain and mobility problems. That's why it's so important to train our fascia - and just 10 minutes, twice a week is all it takes!

✦ Table of Contents

Foreword
by Klaus Eder

Foreword to the revised 2018 edition
by Robert Schleip

Introduction:
Why you need to exercise your fascia
A journey into the undiscovered world of fascia

Chapter 1:
Fascia and connective tissue – what are they?

Fresh fascia

The basic building block with many functions

The components of fascia

Types and functions of connective tissue

A new way of looking at the body

The four basic functions of fascia

Severing ties with invasive surgery

High performance: fascia and the musculoskeletal system

Information centres: fascia as a sensory organ

An unusual case: Ian Waterman – the man who couldn’t feel his body

The science of fascia

Fascial pioneers: Alfred Pischinger and his system of basic regulation

Fascial pioneers: Elisabeth Dicke and connective tissue massage

Fascial pioneers: Ida Rolf, founder of Rolfing therapy and structural integration

Fascial pioneers: Andrew Taylor Still, the founder of osteopathy

New perspectives on back pain – the suffering we share

Chapter 2:
The principles of fascia training

Healthy movement in everyday life

What you need to know before you train

How the muscles and fascia work together

Fascial lines and the tension network

How does connective tissue respond to training?

Everything you need to know about fascia training

Not an automatic process: muscle and fascia training

Stretching and training: what fascia needs

The four dimensions of fascia training

Before we begin: which tissue type are you?

Tests to determine types of connective tissue

Chapter 3:
The exercises

What do you need?

Clothing and shoes

Things to consider before you begin

Your guide: the four dimensions of fascia training

Mindful breathing to support your training

The basic program

Exercises for problem areas: back, neck, arms, hips and feet

A short program for back problems

Office pains: problems in the neck, arms and shoulders

The hip area

For the feet and gait

For Vikings, contortionists and crossover types

Vikings with firm connective tissue

Contortionists with soft connective tissue

Crossover types

Different exercises for men and women

Exercises and tips for women

Exercises and tips for men

Exercises for athletes

Sport-specific fascial care

Self-help for muscle soreness

Balancing exercises for runners

Tips for cyclists

Everyday life as an exercise:
making your movements more creative

Guidelines for the elderly

Chapter 4:
Fascia, physiotherapy and gentle methods of recovery

Yoga then and now

Classic massage and manual therapy

Acupuncture

Rolfing therapy

Osteopathy

Pilates

In check: new fascial trends

Chapter 5:
Fascial fitness: healthy eating and lifestyle

Maintaining a healthy weight

No smoking!

Staying hydrated

Getting enough protein

Vitamin C for collagen

Zinc, copper, magnesium and potassium for fitness

Getting enough sleep

From silica to gelatine – what supplements should we be taking?

The great sugar debate

Inflammation and fascia

Tips from me to you

Chapter 6:
Periodised fascia training for speed, power and injury resilience

Bill Parisi & Johnathon Allen

Fascia training 101

Vector variability

Odd position strength

Power and speed

Speed, agility and quickness

Rest and recovery

References

The future is fascial!

Appendix

About the authors

Further reading, additional links and recommended suppliers

Photo credits

Overview of exercises

Index

✦ Subjects

Practical Exercises to Stay Flexible, Active and Pain Free, in Just 20 Minutes a Week