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

by Robert Schleip, Johanna Bayer, Bill Parisi

Anyone who wants an active, mobile and painless everyday life should be aware of the importance of their connective tissue! Understanding of connective tissue has greatly increased in recent years in physiotherapy, sports science and medicine. Muscular connective tissue - known as fascia - plays an important role in health, well-being and mobility, as it transmits the power of the muscles, communicates with the nervous system and serves as a sense organ. Fascia ensures the protection of the internal organs and forms the basis for a beautiful body shape. Connective tissue can work in the same way as your other muscles, responding to stress and nerve signals and, if it gets tangled or glued together, causing pain and problems with movement. Fascia should therefore be specifically exercised - but 10 minutes twice a week is all you need. In this book, leading German fascia researcher and Rolfing practitioner Robert Schleip describes how recent research findings can be translated into a practical exercise program for everyday use.

Genres: Health, Nonfiction, Science, Fitness

304 pages, Paperback

Published April 30, 2021

Reviews

[Michael · Rating 3 out of 5]

Four stars for a general audience, three for anyone serious about physical training. If you've trained at all, many of the movement prescriptions here will seem basic (though still important), aimed toward people who need a daily movement program. I perked up reading the last chapter by Bill Parisi and Johnathon Allen, which is focused on elite sports performance. That said, Schleip is an authority on the subject, and has consulted with elite performers himself—notably 2016 Olympic javelin gold medalist Thomas Röhler.

[Flo · Rating 1 out of 5]

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

[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.

[Lisa · Rating 3 out of 5]

This is such an interesting topic. I was hoping for more citations and references to specific research, which did appear in the final chapter written by someone else.

[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.