筋膜自療聖經：伸展．正位．化開激痛點，跟疼痛和躁鬱說再見

by Daniel Fenster, 王念慈 (Translator)

★全美排名第一的疼痛管理診所院長「丹尼爾‧芬斯特」重磅著作★

簡單又非侵入式的筋膜療法，讓你告別疼痛成功自療

9****大伸展姿勢× 6項正位練習，找回筋膜最佳狀態。

7****大面向×21個技法，化開筋膜激痛點

10****位專家深入訪談，讓你擁有健康的身心狀態。

──筋膜鬆了，身體就好了──

【筋膜解痛專家／國家隊隊醫｜凃俐雯醫師 專業審訂】

筋膜是我們體內最大的器官，從頭頂一路延伸到腳底，我們的一舉一動，都跟筋膜脫不了關係。許多人以為筋膜只是把身體部位連結在一起，其實筋膜是人體最重要的通訊網絡，感覺神經末梢數量比肌肉多了十倍。許多疼痛的真正原因就出在筋膜！

全美排名第一的疼痛管理診所院長丹尼爾‧芬斯特，以整合醫學的觀念，為本書設計了自評測驗，並提供了不同的非侵入性自療方式，讓你可以依不同狀況量身打造自己自癒計畫，除了治療師、運動員、健身愛好者之外，想要無痛一身輕，這本書是你的起身行動的最佳選擇！

【你不知道的筋膜祕密工作】

筋膜是一個「百變」的器官，隨著功能的不同，組織也會有不同的形態，並不只是「包裝材料」，筋膜和心臟、大腦、肺臟一樣強大。

►讓身體每個部位都在對的位置上► 保水►人體免疫系統的重要連結

► 把人體的各個部位串連在一起► 創造了「張力整合」► 促進淋巴循環

► 反映壓力和情緒

【人體筋膜每天都承受著許多壓力】

◎歪斜體態→扭曲了筋膜原本的狀態

◎睡眠不足→擠壓了筋膜的休息時間

◎不良飲食→剝奪了筋膜的水分和營養素

人體的筋膜就像是3D列印機，當你長期維持固定的姿勢，筋膜就會卡住，不再流動自如的筋膜會引發焦慮不安的情緒，各部位的慢性疼痛、胃食道逆流、高血壓，甚至是癌症。傳統醫療方常常忽略了筋膜，因此只能局部緩解，無法真正病除。

【鬆筋膜，是身體變好的關鍵】

經過實證鬆開筋膜，不僅能改善疼痛，還有讓你更神清氣爽，更加健康。

◎降低血壓 ◎改善睡眠 ◎減緩經前症狀

◎生產過程更順利 ◎控制膀胱更有力 ◎緩解胃食道逆流

◎改善暈眩 ◎減輕體重 ◎體態更良好

【圖解9項正確伸展姿勢，立即起身鬆開筋膜，找回健康】

筋膜就像一塊吸飽水的海綿，需要擠壓海綿讓髒水流出來，重新吸滿乾淨的清水。馬上動起來就是最好的方式。

◎足底筋膜伸展 ◎側下背部伸展 ◎瑜伽眼鏡蛇式 ◎腰肌伸展三部曲
◎三方位頸部伸展◎瑜伽貓牛式 ◎髖部伸展五部曲 ◎抬頭挺胸坐姿伸展
◎門口伸展操

【6個抬頭挺胸的正位練習，讓你精氣神煥然一新】

緊繃的筋膜會使你呼吸淺短，進而引發焦慮，光是抬頭挺胸，就能讓你輕鬆地深呼吸舒緩焦慮的情緒。

◎貼牆練習 ◎超人式 ◎肘撐棒式 ◎肘式仰臥撐體
◎精進體態的負重鍛鍊 ◎俯身屈體單手划船

【21個技法，化開筋膜激痛點】

用按摩滾筒滾動放鬆身體各部位的筋膜結節，運用這些技法一一化開足底筋膜→小腿→四頭肌→大腿後側肌群→髖部屈肌→髂脛束→梨狀肌→下背部→上背部→頸部→胸部→三頭肌→闊背肌→前臂，你會發現緊繃感、痠痛感漸漸消失，整個人也會愈來愈輕鬆。

【7大面向調整生活方式，徹底療癒筋膜】

筋膜是全身性的系統，身體的整體健康狀態愈好，「生活型態」愈健康，筋膜就會愈輕鬆自在，即使只是調整一兩項也會有明顯的進展。

｜減少體內的糖化終產物｜補充大量維生素 C 和其他營養｜補充水分｜

｜讓生活更清淨無毒｜充足睡眠｜運動，瑜伽、太極或皮拉提斯｜

｜學習應對你的壓力｜

【筋膜自療成功案例】

簡單又非侵入式的筋膜療法，可以讓許多飽受疼痛之苦的人，不必靠著止痛劑或侵入式手術來擺脫疼痛。想要活得沒有疼痛、精力充沛又幸福快樂，絕對要照顧好你的筋膜，這本書是你的起身行動的最佳選擇！

頭痛、肩背痛的上班族
38歲的單親媽媽莎莉一天有八小時都坐在電腦前，長期姿勢不佳，她的上背部常感覺疼痛、緊繃，肩膀的肌筋膜也卡卡的。工作、家庭兩頭燒的壓力，令她頭痛的狀況愈來愈嚴重，常常感到焦躁不安。

〔筋膜自療計畫〕
莎莉展開的第一個行動是上瑜伽課。瑜伽課教的呼吸和伸展方式放鬆了她的筋膜，也舒緩了她背部和肩膀的緊繃感；而除了瑜伽，她每個月還會去按摩。她也買了一張升降工作桌，每天輪流以坐姿和站姿工作。

〔效果〕隨著日子一天天過去，她的姿勢改善了，頭痛消失了，背部和肩部的疼痛舒緩了。

膝蓋腫脹、髖部發疼運動族
米格爾白天坐在辦公桌前工作，晚上則窩在沙發上網。米格爾的膝蓋有舊傷，是高中參加體育活動受的傷。跑完步的週末，米格爾會發現自己膝蓋腫脹或髖部發疼，每次他都會吞幾顆消炎止痛藥。

〔筋膜自療計畫〕
米格爾的第一個行動是加入健身房，教練要他積極伸展身體，平常他也會持續做一些簡單的動作，或是用按摩棒滾開自己的肌筋膜。他也開始游泳取代跑步，因為這能讓膝蓋的筋膜少承受很多壓力。阻力訓練也強化了他無力的臀肌。

〔效果〕幾個月內，米格爾的膝蓋和髖部疼痛就減輕了，他的腰圍小了12公分，不僅改善了他的體態、筋膜更健康。

【特別收錄：20道筋膜營養建議食譜】

能量飲品──經典綠奶昔、薑汁蘋果檸檬水、雙莓蔬果汁、甜蜜可可香蕉奶昔、能量茶、地表最強超級奶昔
美味餐點──活力蔬果沙拉、超級食物羽衣甘藍沙拉、孜然鷹嘴豆黃瓜沙拉、橙瓣酪梨芝麻葉沙拉、紅得發紫沙拉佐酸甜葵花籽醬、地中海煎蛋捲、薑黃孜然藜麥飯、核桃烤鮭魚、低醣青醬義大利麵、白花椰菜泥、洋蔥雙蔬腎豆濃湯、雞骨高湯
療癒甜點──杏仁蛋白球、藍莓奇亞籽布丁

Genres: Health, Nonfiction, Science, Audiobook, Medical, Bodies

Published November 3, 2024

Reviews

[Erika Jaillet · Rating 2 out of 5]

For a book that was meant to consider alternatives, it lacked nuance and a whole-picture approach. It was missing evidence and citations to support its claims, and some of those claims were unconvincing. Not to mention, the author advertised his clinic throughout the book. Overall, it lacked evidence and nuance and seemed to be written more as a marketing strategy rather than an informative resource.

[MyImpossibleList · Rating 4 out of 5]

The weblink on page 12 "http://www.guimberteau-jc-md.com/en" does not work anymore.

My favorite quotes:

When fascia doesn't move, it dries out, stiffens, gets sticky, and even becomes toxic.

Do not cross your legs. This is bad for your fascia, posture, and alignment. It can also have a negative effect on blood flow.

When buying produce, check out the EWG's Dirty Dozen list. These are the fruits/vegetables you want to buy organic whenever possible, because the nonorganic versions are heavily contaminated with pesticides.

Avoid sleeping on your stomach, which could cause you to turn your head and neck in order to breathe. In addition, stomach sleeping causes your abdominal muscles to slacken, distorting the fascia in that area.

[Cari · Rating 4 out of 5]

Free Your Fascia by Daniel Fenster is the most helpful, potentially life-changing book about health that I've read in a long time. I have always had issues with myofascial pain in my back and neck due to scoliosis, as well as the unnatural straightness of my cervical spine; however, this pain has been an especially big issue for me (from head to toe) since I herniated several thoracic disks in 2016. In the three or so days I spent reading this book, I started doing some of the recommendations in this book (working at trigger points with a massage gun, stretching, focusing more on my posture and sleeping position, etc.) And I can already feel a few differences.

If you deal with chronic pain on a daily basis (or work with a lot of people who do) I highly recommend reading this book.

[David · Rating 4 out of 5]

***.5

A very high level overview of the body's fascia systems, with some good basic advice that applies to better health in general. Expect the standard remonstrations regarding diet, exercise, sleep, stress, hydration, posture, etc.

Although the subtitle hints at snake oil cure-alls, the actual content is fairly sober, and recommends a holistic approach centered around real medicine with actual doctors, supplemented by a wide range of associated therapies (massage, chiropractic, acupuncture, yoga, pilates, etc.) that work in concert to both treat problem areas as well as correct the underlying issues that caused the symptoms in the first place.

[Jenna Akhtenberg · Rating 5 out of 5]

Free Your Fascia takes a fascinating look at the connection between the body’s intricate network and fascia’s role in vital body functions. A novel approach to optimizing your health in a non-invasive, natural and effective manner while covering both WHY and HOW to do so. From postural dysfunction to physical and emotional stress, Dr. Fenster covers all aspects of fascia’s pivotal function and its contribution to maintaining a healthy, pain-free lifestyle. Well-written, incredible read and easy to understand- highly recommend!

[Holly · Rating 5 out of 5]

This is an amazing audio book, the author's voice is perfection. I really need a print copy to look at the diagrams and recopies. I must own this in all three formats audio, hard copy, kindle. I want to see if the hard copy has color images. My Kindle is B&W. I need to listen to it again.

[Green Cupcake · Rating 4 out of 5]

Informative and has useful exercises that were helpful.

[Nicole · Rating 5 out of 5]

Very helpful and actionable introduction into fascia, why it’s important, and how to keep it as healthy as possible.

[Joyce Berardi · Rating 5 out of 5]

Excellent book to start one on the way to a healthier body

[Greta · Rating 5 out of 5]

Took me a long time to get back to this but it was a really useful guide.

[Michael · Rating 4 out of 5]

Great place to start learning about fascia, which may be the most underappreciated organ we have. It's critically important to not only movement, but to sensation and youthfulness too.

[Serena Fellers · Rating 5 out of 5]

A great read and I will refer back to many things I’ve learned in this book and apply it to my own body and well being.

[Sofia Carlson · Rating 5 out of 5]

Good fact checked sources.

[Laura✨ · Rating 4 out of 5]

A good overview of how fascia works and what to do about problems from minor to major.

[Katrina · Rating 4 out of 5]

This book delivered on exactly what I was looking for - a better understanding for the role of fascia in overall health and wellness, actions to help heal and improve functions of fascia, and a toolkit to refer for ongoing maintenance. As someone with limited knowledge about fascia, I appreciated the organized format and simple way the information was delivered; as a beginner it gave me a good base to start with without being overwhelmed.

I also have recently been reading about the Barefoot Philosophy, which has a different viewpoint on the use of orthotics than Free Your Fascia, so this has given me much to think about. Getting different perspectives on the same topic has been valuable in making a decision for myself about orthotics.

Overall, I will keep this book on my shelf, likely refer to it again in the future and I would recommend it to others.

[Heather · Rating 3 out of 5]

Top 3 takeaways:
1. If you are having problems, find an integrative medicine center to get to the root cause of your problem
2. Drink a big glass of water every morning
3. Do. Stretching. Exercises.

This is a nice quick overview of fascia for a lay audience. Turns out all those ancient healing methods were working because they focused on an organ we didn’t recognize existed until fairly recently.

[Mark A. Hebert · Rating 5 out of 5]

Truth about our skin

Really an eye opener and a way to be very conscious of our organ and host of our own body. Saying that still holds true of everything, “Butterfly effect.”

[Holly Rowe Cieply · Rating 5 out of 5]

A great read!! I read this book before my myofascial release training.