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

by Robert Schleip, Johanna Bayer

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!

Genres: Health, Nonfiction, Science, Fitness

432 pages, Kindle Edition

Published July 6, 2021

Reviews

[Deodand · Rating 5 out of 5]

I've worked my way through a couple of minor fascial injuries in my time. The elements I had to learn about and struggle with on my course to healing are presented here in clear detail.

I wish I'd had this book in my hands years ago but information about the fascia has just come to light in the last 10 years. I think this is a critical read for any middle aged person who is just starting to feel like shit when they first wake up in the morning.

I read this in a nice ebook edition that had links between the chapters and images that were zoom-able.

[B & A & F · Rating 4 out of 5]

I rock climb and dance, so I already do these intro exercises daily to warm up and recover, I guess without knowing the underlying reasons. For both activities, it’s all about optimizing muscle efficiency, precision(control), and flexibility. For rock climbing, even your fingers (doesn’t have much muscle) have to be strengthened to support your own weight. Where does the energy come from? Well, this book gives you the answer.

[Ming Kahnawake · Rating 5 out of 5]

这是一本谁都可以拿来做筋膜练习的教科书。书中粗略讲述了筋膜的结构和性质，还有如何保养全身筋膜健康，最重要的当然是训练方法啦。这些动作都比较简单易学，训练器材也不过就是椅子、滚轴、哑铃。按照柔韧性和性别的不同，有相应的训练方法。筋膜练习的类型：拉伸+弹振+再生+感知。（需要边看边实操，不练是没用的。）训练的时间也很短，每周训练1-2次，每次10分钟左右。“所有再生练习的共同点是，通过按摩对筋膜施压。....... 按摩能够帮助筋膜讲新陈代谢的废物和淋巴排出，再吸入新鲜的液体。...... 筋膜喜欢仿佛挤压海绵一般的按摩动作以及恰到好处的力道。持续、轻柔、缓慢的按摩效果最好。”里面的很多动作自己平时也练，但是力度和频率和书中的要求有差异，感觉轻柔缓慢的挤压确实舒服。

对于筋膜健康养生，书中给出如下建议：充分饮水；一定要有蛋白质；胶原蛋白的合成要素：维生素C不可或缺; 通过补充锌、镁和钾来保持活力；充足的睡眠；尽量靠食物摄取营养，适当补充营养补充剂。剩下的就是要坚持练习啦。

[Cheryl Scott · Rating 5 out of 5]

Just read this for the second time. Amazing book, really clear explanations and great suggested exercises that all make sense. A must read if you're passionate about fascia.

[Flo · Rating 1 out of 5]

I think this book would have made a better video because it includes exercises.

[Jessi · Rating 4 out of 5]

This book showed up as available in my library and I thought it looked interesting so I clicked. It's an interesting book that I think may have been translated or written by someone for whom English is not a first language because there are some odd word choices. That can make it difficult to interpret some of the exercises but there are pictures that will help you figure them out.
An interesting read, especially the information about the fascia and why it's so gosh darn important to do the exercises and to just move in order to keep your fascia working optimally.