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TitleFascial Fitness
TagsHuman Body Foot Shoulder Primate Anatomy Dance Science
File Size486.1 KB
Total Pages18
Document Text Contents
Page 1

Fascial Fitness


Fascial Training

How to train your connective tissue

Elastic and healthy fascia is important for the well-being and a well-
trained body! Sports scientists, physicians, coaches and athletes have
just discovered this new field. Muscles and fascia are always one unit
and according to many fascia researchers, the role of the connective
tissue in training has been neglected for too long.

Fascia also plays an important role in pain generation, a notion that is
previously overlooked.

In this little exercise program, you will find some information about
some known problem areas in the body, their corresponding fascia
and a guide to simple exercises.

The "Fascial Fitness" training program is developed by Dr. Robert
Schleip and Divo Müller, and we are grateful for their technical advice.

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Fascial Fitness


Find your critical points!

Many people now and then have pain on certain parts of their body.
What kind of fascia is involved, and what can you do?

Take part in this exercise program to train your fascia!

For elastic and healthy fascia, you should perform these exercises once
or twice a week.

Importantly: Do this from the feet to the waist, please refer to our
notes on the correct order of exercise. And have fun!

Consider the sequence

Our training program consists of seven exercises. The starting point is
to warm up and activate the fascia in the foot, followed by the back,
shoulder and neck exercises.

Please do these exercises in this particular order, so that your body
warms up. This protects against strains and injuries.

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Fascial Fitness


"Cat Body Stretches"

Hip and Thigh

Take a stool or a chair and set it to a wall.

Stand back a few feet and put both hands on the seat. Stand with feet
about hip-width apart, arms stretched. The hips over the heels

Bend your knees slowly forward, while pressing the tailbone back and
up, like a cat stretches and stretches like the rear end up.

Now let the right buttock rise. Her right knee stretches and the weight
is shifted to the left foot. Spread it your right hand and extend your
fingers up and forward.

They should also feel an intense stretching sensation in your right.

Relax and repeat the exercise on the left side.

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Fascial Fitness


Waist, Hips and Thighs

Waist and thighs are problem areas, especially in women, since it is
here that lumps and dimples frequently developed.

Muscle workout is not much of use here, because the problem lies in
the lack of elastic resilience of the superficial fascia that runs along the
outer thigh to below the knee. In a corresponding genetic
predisposition form in this layer visible fat deposits and water
retention: the dreaded cellulite.

A regular fascial training can result in the tightening of the entire
contour of the waist and thighs and decrease in dimples. This is
achieved by an increase in elastic stress in the surrounding fascia.

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Fascial Fitness


"Cobra Spine"

For neck and back

Stand with your knees slightly bent, back, legs about twice hip-width
apart. They rely on the hands on the knees, with his thumb out.

Start slowly with snakelike movements - only a forward and backward
movement between the shoulder blades and the breastbone. Here,
the lumbar remains still, stretched the tailbone long.

Then go to lateral oscillations, send them in larger lateral movements
between the arms back and forth, and finally in eight loops and
circular movements.

Experiment with different directions, sizes and undulations, making
the whole exercise about five minutes.

Finally, the movements can be smaller and finer and sit up slowly.

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Fascial Fitness


Translated from:

Quarks & Co, Faszien-Training, 29.01.2013

Editor: Claudia Heiss

Author: Johanna Bayer

Expert advice: Dr. Robert Schleip & Divo Müller

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