Fascial Fitness: Practical Exercises to Stay Flexible, Active and Pain Free in Just 20 Minutes a Week, 2nd Edition

by Bill Parisi, Johanna Bayer, Johnathon Allen, Robert Schleip

Length: 460 pages
Edition: 2
Language: English
Publisher: Lotus Publishing
Publication Date: 2021-04-30
ISBN-10: 1913088219
ISBN-13: 9781913088217
Sales Rank: #1391502 (See Top 100 Books)

Fully illustrated, easy-to-learn fascial exercises for improving mobility and flexibility, treating pain and enhancing sports performance―a newly updated bestseller

In this second edition, fascia researcher and Rolfing therapist Dr. Robert Schleip offers readers a series of practical exercises for energetic, pain-free living―and shows how to train your fascia in just 10 minutes twice a week. You can do these exercises at home, squeeze them in between meetings and fit them into the existing fitness regimens.

Schleip shares up-to-date, scientifically backed findings from the world of fascia research, explaining which exercises and techniques are most effective and why―and which popular fascia workouts can actually do more harm than good. With special sections for athletes, seniors, injury recovery and more, Schleip reveals why fascial fitness is critical to our lifelong flexibility and health.

Physical therapists, sports therapists and doctors agree that if we want to stay fit, flexible, and pain free, we need to look after our connective tissue―our fascia. This book shows you how, explaining:

How fascia transfers energy to our muscles and communicates with the nervous system
The principles of fascia training, and how to identify your tissue type
The foundational role of fascia in our overall health and wellness
How to target soreness in problem areas like the back, neck, arms, hips and feet
Exercises for everyone from the office-bound computer user to athletes
Fascia training for improving gait; correcting poor posture; and speed, power and injury resilience

Cover
Half Title
Copyright
Full Title
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
    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