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

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! 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 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. 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! In this revised edition of his best-selling guide to fascial fitness, the author 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!)