Fascial Fitness [Second, revised, expanded] 9781623176754, 9781913088217, 9781623176747, 2020054558, 2020054559, 1913088219

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

Polecaj historie

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