Escolar Documentos
Profissional Documentos
Cultura Documentos
Fascial Training
How to train your connective tissue Elastic and healthy fascia is important for the well-being and a welltrained 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 Mller, and we are grateful for their technical advice.
Fascial Fitness
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!
Fascial Fitness
Do not ask about your fascia. Unlike the muscle training, it's no use to go to the limit of endurance. Perform the fascial program rather regularly - fascia changes slowly, but sustainably: Once or twice a week should be enough. For more information and exercises see the videos at: http://tinyurl.com/aycgxjh
The correct exercise order: 1. 2. 3. 4. 5. 6. 7. Feet: "Bigfoot" Calves, Feet, the Achilles: "Elastic Jumps" Hip and back of thighs: "Cat Body" Waist, hips and thighs: "Side Power Stretch " Shoulder and shoulder girdle: "Power Shoulders" Back: "Flying Sword" Neck and back: "Cobra Spine"
Fascial Fitness
Fascial Fitness
On the front of the foot put a tennis ball, just behind the toes.
Now move gradually, transferring the weight of your rear foot to the front and so on the ball, do it slowly as much weight on the front foot, as it feels good.
Then move your foot further forward, so that the ball of the toes toward the heel rolls - roll slowly and exert steady pressure.
Do the exercise progressively. First with one, then the other foot, three minutes.
Activate the plantar fascia and thus ensure a good lymph exchange and stimulates the metabolism.
Fascial Fitness
Fascial Fitness
Jump as silently as possible. Avoid that the foot is flopping flat on the ground or the heel that make a loud noise. The less you hear from your feet, the better the exercise!
You can also vary, jump from side to side, or twist motion.
You will feel that you are confident and controlled in time to catch your weight with toes and forefoot. The trained Achilles and all fascia in the lower leg and feet, the plantar fascia (see Exercise "Bigfoot").
Do not overdo the exercise is - when you get out of breath, you break.
Fascial Fitness
Fascial Fitness
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.
Fascial Fitness
10
Fascial Fitness
Place a stool or a chair against the wall. Hand holds on the edge of the chair sure both legs are stretched.
Bring the whole body in the longest possible extension. Then you start to pull the upper, free arm forward and stretch a bit.
Make sure that your body does not sag toward the ground, correct your posture.
If you have two minutes stretched the arm and therefore the upper side of the body, lift the top leg. Make slight movements so small, upward, forward and backward. Look for smooth motion, so you do not get out of balance.
Set up slowly, then repeat the exercise with the other side.
11
Fascial Fitness
12
Fascial Fitness
Stand up straight in front of a wall - with one half to one meters apart, depending on how tall you are.
Fall forward against the wall and push the body with both hands .
Repeat six or seven times, then you start to vary - put your hands once diagonally to the left, sometimes inclined to the right.
Overall, at least 30 times push-up from the wall. This exercise also the way the trunk and abdomen.
13
Fascial Fitness
14
Fascial Fitness
Take a small water bottle filled or a small 1.5 - pound dumbbell in both hands.
Start with slow snake movements in the upper body -so you create the momentum that you need the same.
This snake movement is to be drawn through the abdomen and chest, the thoracic spine to move.
After five or six of these oscillatory motions drop the upper body with swing forward and down - the upper body goes down, with the arms of the bottle to go through the legs pass to the back and then back up over the head.
Swing six to seven times from top to bottom and back again. Then swing even on the sides, left and right, up. Overall, at least 20 times
15
Fascial Fitness
Neck
Neck pain is common, also often lead to headaches. No wonder - the neck fascia stretches back over the head up to the eyebrows. Here the fascia of the neck, unlike the shoulders, is very soft. That's what makes the great mobility of the neck and head. In the neck fascia, it is important to maintain their mobility, and to anchor at the same time. In all the exercises around the neck, you should be very gently and slowly.
16
Fascial Fitness
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.
17
Fascial Fitness
Editor: Claudia Heiss Author: Johanna Bayer Expert advice: Dr. Robert Schleip & Divo Mller
18