Fascial Fitness, Second Edition: Practical Exercises to Stay Flexible, Active and Pain Free in Just 20 Minutes a Week

Fascial Fitness, Second Edition: Practical Exercises to Stay Flexible, Active and Pain Free in Just 20 Minutes a Week

Fascial Fitness, Second Edition: Practical Exercises to Stay Flexible, Active and Pain Free in Just 20 Minutes a Week

Fascial Fitness, Second Edition: Practical Exercises to Stay Flexible, Active and Pain Free in Just 20 Minutes a Week


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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!

Product Details

ISBN-13: 9781623176747
Publisher: North Atlantic Books
Publication date: 07/13/2021
Pages: 304
Sales rank: 195,306
Product dimensions: 6.70(w) x 9.40(h) x 0.90(d)

About the Author

ROBERT SCHLEIP is one of the leading fascia researchers worldwide. He holds a doctorate in human biology and is a certified Rolfing practitioner and psychologist. As a scientist at the University of Ulm, he leads the fascia research group, and also works as a manual Rolfing therapist at his own private practice. In a teaching capacity, he gives lectures on physiotherapy, osteopathy and exercise science. He collaborates with scientists and therapists in a global network of research concerning connective tissue. JOHANNA BAYER is a science journalist and writer for television broadcasting at major German television channels ARD, WDR and Arte, and also for consumer magazines. She regularly writes about medical topics, including muscles and mobility, neuroscience and anthropology, as well as nutrition, which is the subject of her multi-award-winning blog "Quark und so". Since 2009, she has been involved in researching fascia and its implications for training, everyday life and the treatment of pain, and has reported on these issues in television programmes and news articles. BILL PARISI is the founder and CEO of the Parisi Speed School franchise and author of Fascia Training: A Whole-System Approach. With an international team of coaches and facilities in more than 100 locations worldwide, the Parisi Speed School has trained more than 650,000 athletes between the ages of 7 and 18 and produced first-round draft picks in every professional sport—including more than 145 NFL draft picks—and a host of Olympic medalists and champion UFC fighters. JOHNATHON ALLEN is a writer/photographer and co-author of Fascia Training: A Whole-System Approach. His work has appeared in Bicycling, Outside, Adventure Journal, Decline, and other publications. He is also author of the nonfiction books Ray's and Doppelganger Effect.

Table of Contents

Foreword Klaus Eder 6

Foreword to the revised 2018 edition Robert Schleip 10

Introduction: Why you need to exercise your fascia 15

A journey into the undiscovered world of fascia 20

Chapter 1 Fascia And Connective tissue - what are they? 23

Fresh fascia 24

The basic building block with many functions 25

The components of fascia 26

Types and functions of connective tissue 30

A new way of looking at the body 32

The four basic functions of fascia 33

Severing ties with invasive surgery 35

High performance: fascia and the musculoskeletal system 36

Information centres: fascia as a sensory organ 39

An unusual case: Ion Waterman the man who couldn't feel his body 42

The science of fascia 43

Fascial pioneers: Alfred Pischinger and his system of basic regulation 44

Fascial pioneers: Elisabeth Dicke and connective tissue massage 46

Fascial pioneers: Ida Rolf, founder of Rolfing therapy and structural integration 49

Fascial pioneers: Andrew Taylor Still, the founder of osteopathy 51

New perspectives on back pain - the suffering we share 53

Chapter 2 The Principles Of fascia training 57

Healthy movement in everyday life 58

What you need to know before you train 60

How the muscles and fascia work together 61

Fascial lines and the tension network 67

How does connective tissue respond to training? 78

Everything you need to know about fascia training 85

Not an automatic process: muscle and fascia training 87

Stretching and training: what fascia needs 88

The four dimensions of fascia training 102

Before we begin: which tissue type are you? 113

Tests to determine types of connective tissue 120

Chapter 3 The exercises 131

What do you need? 133

Clothing and shoes 136

Things to consider before you begin 136

Your guide: the four dimensions of fascia training 138

Mindful breathing to support your training 140

The basic program 142

Exercises for problem areas: back, neck, arms, hips and feet 156

A short program for back problems 157

Office pains: problems in the neck, arms and shoulders 168

The hip area 176

For the feet and gait 183

For Vikings, contortionists and crossover types 191

Vikings with firm connective tissue 192

Contortionists with soft connective tissue 195

Crossover types 197

Different exercises for men and women 199

Exercises and tips for women 200

Exercises and tips for men 204

Exercises for athletes 210

Sport-specific fascial care 211

Self-help for muscle soreness 212

Balancing exercises for runners 217

Tips for cyclists 220

Everyday life as an exercise: making your move merits more creative 221

Guidelines for the elderly 225

Chapter 4 Fascia, physiotherapy and gentle methods of recovery 229

Yoga then and now 231

Classic massage and manual therapy 236

Acupuncture 237

Rolfing therapy 238

Osteopathy 239

Pilates 241

In check: new fascial trends 242

Chapter 5 Fascsal fitness: healthy eating and lifestyle 253

Maintaining a healthy weight 254

No smoking! 254

Staying hydrated 255

Getting enough protein 256

Vitamin C for collagen 257

Zinc, copper, magnesium and potassium for fitness 257

Getting enough sleep 259

From silica to gelatine - what supplements should we betaking? 259

The great sugar debate 262

Inflammation and fascia 263

Tips from me to you 265

Chapter 6 Periodised fascia training for speed, power and injury resilience Bill Parisi Johnathon Allen 267

Fascia training 101 270

Vector variability 272

Odd position strength 274

Power and speed 275

Speed, agility and quickness 277

Rest and recovery 278

References 280

The Future is fascial 283

Appendix About the authors 286

Further reading, additional links and recommended suppliers 288

Photo credits 289

Overview of exercises 290

Index 292

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