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!
Author(s): Robert Schleip
Edition: Second, revised, expanded
Publisher: North Atlantic Books
Language: English
Commentary: Practical Exercises to Stay Flexible, Active and Pain Free, in Just 20 Minutes a Week
Pages: 304
Tags: Practical Exercises to Stay Flexible, Active and Pain Free, in Just 20 Minutes a Week
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
