Fascial Fitness: Fascia oriented training
for bodywork and movement therapies
Divo G. Müller and Robert Schleip
Divo G. Müller is one of the first internationally authorized Continuum teachers in Europe since
1992. She is a Somatic Experience practitioner and author of a book, numerous articles, and
DVDs, all of which teach a specially designed movement approach for women, based on
Continuum. Divo teaches regularly all over Europe as well as in Brazil and in New Zealand.
She offers a unique movement program in her Studio Bodybliss in Munich. www.bodybliss.de
Robert Schleip, PhD is an International Rolfing® Instructor and Fascial Anatomy Teacher.
Robert has been an enthusiastic certified Rolfer™ since 1978. He holds on MA degree in
psychology and has been a Certified Feldenkrais Teacher since 1988. He earned his PhD with
honors in 2006 at the age of fifty-two, shortly thereafter he established the Fascia Research Project
at Ulm University, and he has a lab of his own. He was the co-initiator and organizer of the
first Fascia Research Congress at the Harvard Medical School in Boston, USA in 2007. See
Robert’s website: www.somatics.de .
Fascial Fitness
When a football player is not able to take
the field because of a recurrent calf spasm, a
tennis star gives up early on a match due to knee
problems or a sprinter limps across the finish
line with a torn Achilles tendon, the problem is
most often neither in the musculature or the
skeleton. Instead, it is the structure of the connective
tissue–ligaments, tendons, joint capsules,
etc.–which have been loaded beyond
their present capacity (Renström & Johnson
1985, Counsel & Breidahl 2010). A focused training
of the fascial network could be of great importance
for athletes, dancers and other movement
advocates. If one’s fascial body is well
trained, that is to say optimally elastic and resilient,
then it can be relied on to perform effectively
and at the same time to offer a high degree
of injury prevention. Until now, most of the emphasis
in sports training has been focused on the
classical triad of muscular strength, cardiovascular
conditioning, and neuromuscular coordination.
Some alternative physical training activities–
such as Pilates, yoga, Continuum Movement,
Tai Chi, Qi Gong and martial arts–are
already taking the connective tissue network into
account.
The importance of fasciae is often specifically
discussed; however the modern insights of
fascia research have often not been specifically
included in our work. In this article, we suggest
that in order to build up an injury resistant and
elastic fascial body network, it is essential to
translate current insights of fascia research into a
practical training program. Our intention is to
encourage massage, bodywork, and movement
therapists, as well as sports trainers to incorporate
the basic principles presented in this article,
and to apply them to their specific context.
Fascial Remodelling
A unique characteristic of connective tissue
is its impressive adaptability: when regularly put
under increasing physiological strain, it changes
its architectural properties to meet the demand.
For example, through our everyday biped locomotion
the fascia on the lateral side of the thigh
develops a palpable firmness. If we were to instead
spend that same amount of time with our
legs straddling a horse, then the opposite would
happen, i.e. after a few months the fascia on the
inner side of the legs would become more developed
and strong (El-Labban et al. 1993). The
varied capacities of fibrous collagenous connective
tissues make it possible for these materials to
continuously adapt to the regularly occurring
strain, particularly in relation to changes in
length, strength and ability to shear. Not only
the density of bone changes, as for example in
astronauts who spend most time in zero gravity,
their bones become more porous; fascial tissues
also reacts to their dominant loading patterns.
With the help of the fibroblasts, they react to
everyday strain as well as to specific training;
IASI Yearbook 2011 Page 68
Figure 1. Increased elastic storage capacity. Regular
oscillatory exercise, such as daily rapid running, induces
a higher storage capacity in the tendinous tissues of rats,
compared with their non-running peers. This is expressed
in a more spring-like recoil movement as shown on the
left. The area between the respective loading versus
unloading curves represents the amount of 'hysteresis': the
smaller hysteresis of the trained animals (green) reveals
their more 'elastic' tissue storage capacity; whereas the
larger hysteresis of their peers signifies their more 'viscoelastic'
tissue properties, also called inertia. Illustration
modified after Reeves 2006.
Figure 2. Length changes of fascial elements and muscle
fibers in an oscillatory movement with elastic recoil
properties (A) and in conventional muscle training (B).
The elastic tendinous (or fascial) elements are shown as
springs, the myo-fibers as straight lines above. Note that
during a conventional movement (B) the fascial elements
do not change their length significantly while the muscle
fibers clearly change their length. During movements like
hopping or jumping however the muscle fibers contract
almost isometrically while the fascial elements lengthen
and shorten like an elastic yo-yo spring. (Illustration
adapted from Kawakami et al. 2002.)
steadily remodelling the arrangement of their
collagenous fiber network. For example, with
each passing year half the collagen fibrils are
replaced in a healthy body.
The intention of fascial fitness is to influence
this replacement via specific training activities
which will, after 6 to 24 months, result in a
‘silk-like bodysuit’ which is not only strong but
also allows for a smoothly gliding joint mobility
over wide angular ranges.
Interestingly, the fascial tissues of young
people show stronger undulations within their
collagen fibers, reminiscent of elastic springs;
whereas in older people the collagen fibers appear
as rather flattened (Staubesand et al. 1997).
Research has confirmed the previously optimistic
assumption that proper exercise loading–if applied
regularly–can induce a more youthful collagen
architecture, which shows a more wavy fiber
arrangement (Wood et al. 1988, Jarniven et
al. 2002) and which also expresses a significant
increased elastic storage capacity (Figure 1)
(Reeves et al. 2006). However, it seems to matter
which kind of exercise movements are applied: a
controlled exercise study using slow velocity and
low load contractions only demonstrated an increase
in muscular strength and volume, however
it failed to yield any change in the elastic storage
capacity of the collagenous structures (Kubo
et al. 2003).
The Catapult Mechanism:
Elastic recoil of fascial tissues
Kangaroos can hop much farther and faster
than can be explained by the force of the contraction
of their leg muscles.
Under closer scrutiny, scientists discovered
that a spring-like action is behind the unique
ability: the so-called catapult mechanism (Kram &
Dawson 1998). Here the tendons and the fascia of
the legs are tensioned like elastic bands. The release
of this stored energy is what makes the amazing
hops possible. Hardly surprising, scientists thereafter
found the same mechanism is also used by
gazelles. These animals are also capable of performing
impressive leaping as well as running,
though their musculature is not especially powerful.
On the contrary, gazelles are generally considered
to be rather delicate, making the springy
ease of their incredible jumps all the more interesting.
Through high-resolution ultrasound examination,
it is now possible to discover similar
orchestration of loading between muscle and
fascia in human movement. Surprisingly it has
been found that the fasciae of human have a similar
kinetic storage capacity to that of kangaroos
and gazelles (Sawicki et al. 2009). This is not only
made use of when we jump or run but also with
simple walking, as a significant part of the energy
of the movement comes from the same springiness
described above.
IASI Yearbook 2011 Page 69
Figure 3. Collagen architecture responds to loading.
Fasciae of young people express more often a clear twodirectional
(lattice) orientation of their collagen fiber
network. In addition the individual collagen fibers
show a stronger crimp formation. As evidenced by
animal studies, application of proper exercise can
induce an altered architecture with increased crimpformation.
Lack of exercise on the other hand, has
been shown to induce a multidirectional fiber network
and a decreased crimp formation.
This new discovery has led to an active revision
of long accepted principles in the field of
movement science.
In the past it was assumed that in a muscular
joint movement, the skeletal muscles involved
shorten and this energy passes through passive
tendons, which results in the movement of the
joint. This classical form of energy transfer is still
true for steady movements
such as cycling.
Here the muscle fibers
actively change in
length, while the tendons
and aponeuroses
barely grow longer
(Figure 2). The fascial
elements remain quite
passive. This is in contrast
to oscillatory
movements with an
elastic spring quality in
which the length of the
muscle fibers changes
slightly. Here, it is the
muscle fibers contract
in an almost isometric
fashion (they stiffen
temporarily without any
significant change of
their length) while the
fascial elements function
in an elastic way
with a movement similar
to that of a yoyo.
Here, it is the lengthening
and shortening of the fascial elements that
‘produces’ the actual movement (Fukunaga et al.
2002, Kawakami et al. 2002).
Work by Staubesand et al. (1997) suggested
that the elastic movement quality in young
people is associated with a typical bi-directional
lattice arrangement of their fasciae, similar to a
woman‘s stocking. In contrast, as we age and
usually loose the springiness in our gait, the fascial
architecture takes on a more haphazard and
multidirectional arrangement. Animal experiments
have also shown that lack of movement
quickly fosters the development of additional
cross-links in fascial tissues. The fibers lose their
elasticity and do not glide against one another as
they once did; instead they become stuck together
and form tissue adhesions, and in the worst
cases they actually become matted together (Figure
3) (Jarvinen et al. 2002).
The goal of the proposed fascial fitness
training is to stimulate fascial fibroblasts to lay
down a more youthful and kangaroo-like fiber architecture.
This is done through movements that
load the fascial tissues over multiple extension
ranges while utilizing their elastic springiness.
Figure 4 illustrates different fascial elements
affected by various loading regimes. Classical
weight training loads
the muscle in its normal
range of motion, thereby
strengthening the
fascial tissues that are
arranged in series with
the active muscle fibers.
In addition the transverse
fibers across the
muscular envelope are
stimulated as well.
However, little effect
can be expected on extra-
muscular fasciae as
well as on those intramuscular
fascial fibers
that are arranged in
parallel to the active
muscle fibers (Huijing
1999).
Classical Hatha yoga
stretches on the other
side will show little
effect on those fascial
tissues which are arranged
in series with
the muscle fibers, since
the relaxed myo-fibers are much softer than their
serially arranged tendinous extensions and will
therefore ‘swallow’ most of the elongation (Jami
1992). However, such stretching provides good
stimulation for fascial tissues that are hardly
reached with classical muscle training, such as
the extra-muscular fasciae and the intramuscular
fasciae oriented in parallel to the myo-fibers.
Finally, a dynamic muscular loading pattern in
which the muscle is both activated and extended
promises a more comprehensive stimulation of
fascial tissues. This can be achieved by muscular
activation (e.g. against resistance) in a lengthened
position while requiring small or medium
amounts of muscle force only. Soft elastic
bounces in the end ranges of available motion
can also be utilized for that purpose. The following
guidelines are developed to make such training
more efficient.
IASI Yearbook 2011 Page 70
Training Principles
1. Preparatory Counter-movement
Here we make use of the catapult effect as
described above. Before performing the actual
movement, we start with a slight pre-tensioning
in the opposite direction. This is comparable
with using a bow to shoot an arrow; just as the
bow has to have sufficient tension in order for
the arrow to reach its goal, the fascia becomes
actively pre-tensioned in the opposite direction.
Using one‘s muscle power to ‘push the arrow’
would then rightfully be seen as foolish, in this
extreme example of an elastic recoil movement.
In a sample exercise called the flying sword, the
pre-tensioning is achieved as the body‘s axis is
slightly tilted backward for a brief moment; while
at the same time there is an upward lengthening
(Figure 5). This increases the elastic tension in
the fascial bodysuit and as a result allows the upper
body and the arms to spring forward and
down like a catapult as the weight is shifted in
this direction.
2. The Ninja Principle
This principle is inspired by the legendary
Japanese warriors, who reputedly moved as silently
as cats and left no trace. When performing
bouncy movements such as hopping, running
and dancing, special attention needs to be paid
to executing the movement as smoothly and softly
as possible. A change in direction is preceded
by a gradual deceleration of the movement before
the turn and a gradual acceleration afterwards,
each movement flowing from the last; any
extraneous or jerky movements should therefore
be avoided (see Figure 6).
Normal stairs become training equipment
when they are used appropriately, employing
gentle stepping. The production of ‘as little
Figure 4. Loading of different fascial
components
A) Relaxed position: The myo-fibers
are relaxed and the muscle is at
normal length. None of the fascial
elements is being stretched.
B) Usual muscle work: myo-fibers
contracted and muscle at normal
length range. Fascial tissues that are
either arranged in series with the myofibers
or transverse to them are loaded.
C) Classical stretching: myo-fibers
relaxed and muscle elongated. Fascial
tissues oriented parallel to the myofibers
are loaded as well as extramuscular
connections. However,
fascial tissues oriented in series with
the myo-fibers are not sufficiently
loaded, since most of the elongation in
that serially arranged force chain is
taken up by the relaxed myo-fibers.
D) Actively loaded stretch: muscle
active and loaded at long end range.
Most of the fascial components are
being stretched and stimulated in that
loading pattern. Note that various
mixtures and combinations between
the four different fascial components
exist. This simplified abstraction
serves as a basic orientation only.
IASI Yearbook 2011 Page 71
noise as possible’ provides the most useful feedback;
the more the fascial spring effect is utilized,
the quieter and gentler the process will be.
It may be useful to reflect on the way a cat moves
as it pre-pares to jump; the feline first sends a
condensed impulse down through its paws in
order to accelerate softly and quietly, landing
with precision.
3. Dynamic Stretching
Rather than a motionless waiting in a static
stretch position a more flowing stretch is suggested.
In fascial fitness there is a differentiation
between two kinds of dynamic stretching: fast
and slow. The fast variation may be familiar to
many people as it was part of the physical training
in the past. For the past several decades this
bouncing stretch was considered to be generally
harmful to the tissue, but the method‘s merits
have been confirmed in contemporary research.
Although stretching immediately before competition
can be counterproductive, it seems that
long-term and regular use of such dynamic stretching
can positively influence the architecture of
the connective tissue in that it becomes more
elastic when correctly performed (Decoster et al.
2005). Muscles and tissue should first be warmed
up, and jerking or abrupt movements should be
avoided. The motion should have a sinusoidal
deceleration and acceleration shape each direction
turn; this goes along with a smooth and
‘elegant’ movement quality perception. Dynamic,
fast stretching has even more effect on the
fascia when combined with a preparatory countermovement
as was previously described by Fukashiro
et al. (2006). For example, when stretching
the hip flexors a brief backward movement
should be introduced before dynamically lengthening
and stretching forwards.
The long myofascial chains are the preferred
focus when doing slow dynamic stretches.
Instead of stretching isolated muscle groups, the
aim is finding body movements that engage the
longest possible myofascial chains (Myers 1997).
This is not done by passively waiting as in a lengthening
classical Hatha yoga pose, or in a conventional
isolated muscle stretch. Multidirectional
movements, with slight changes in angle
are utilized; this might include sideways or diagonal
movement variations as well as spiraling
rotations. With this method, large areas of the
fascial network are simultaneously involved (Figure
7).
Figure 5. Training example: The Flying Sword. A)
Tension the bow: the preparatory counter movement (prestretch)
initiates the elastic-dynamic spring in an anterior
and inferior direction. Free weights can also be used. B) To
return to an upright position, the ‘catapulting back fascia’
is loaded as the upper body is briefly bounced dynamically
downwards followed by an elastic swing back up. The
attention of the person doing the exercise should be on the
optimal timing and calibration of the movement in order
to create the smoothest movement possible.
The opposite is true for straightening up–the mover
activates the catapult capacity of the fascia through an
active pre-tensioning of the fascia of the back. When
standing up from a forward bending position, the muscles
on the front of the body are first briefly activated.
This momentarily pulls the body even further forward
and down and at the same time the fascia on the posterior
fascia is loaded with greater tension.
The energy that is stored in the fascia is dynamically
released via a passive recoil effect as the upper body
‘swings’ back to the original position. To be sure that the
individual is not relying on muscle work, but rather on
dynamic recoil action of the fascia, requires a focus on
timing–much the same as when playing with a yoyo. It
is necessary to determine the ideal swing, which is apparent
when the action is fluid and pleasurable.
Figure 6. Training example: Elastic Wall Bounces.
Imitating the elastic bounces of a kangaroo soft bouncing
movements off a wall are explored in standing. Proper pretension
in the whole body will avoid any collapsing into a
‘banana posture.’ Making the least sound and avoiding
any abrupt movement qualities are imperative. Only with
the mastery of these qualities, a progression into further
load increases (e.g. bouncing off a table or windowsill
instead of a wall) can eventually be explored by stronger
individuals. For example, this person should not yet be
permitted to progress to higher loads, as his neck and
shoulder region already show slight compression on the left
picture.
IASI Yearbook 2011 Page 72
4. Proprioceptive Refinement
The importance of proprioception for
movement control is made clear by the case of
Ian Waterman, a man repeatedly mentioned in
scientific literature. This impressive man contracted
a viral infection at the age of 19, which
resulted in a so-called ‘sensory neuropathy.’ In this
rare pathology, the sensory peripheral nerves,
which provide the somatomotor cortex with information
about the movements of the body, are
destroyed, while the motor nerves remain completely
intact. This means than Mr. Waterman can
move, but he can’t ‘feel’ his movements. After
some time, this giant of a man be-came virtually
lifeless. Only with an iron will and years of practice
did he finally succeed in making up for these
normal physical sensations, a capacity that is
commonly taken for granted. He did so with
conscious control that primarily relies on visual
feedback. He is currently the only person known
with this affliction that is able to stand unaided,
as well as being able to walk (Cole 1995).
Observation of the way Waterman moves is
similar to the way patients with chronic back
pain move. When in a public place if the lights
unexpectedly go out, he clumsily falls to the
ground (see BBC documentary: The man who
lost his body
http://video.google.com/videoplay?docid=303299
4272684681390#). Springy, swinging movements
are possible for him only with obvious and jerky
changes in direction. If doing a classical stretching
program with static or active stretches, he
would appear normal. As for the dynamic stretching
that is part of our fascial training, he is
clearly not capable, as he lacks the proprioception
needed for fine coordination.
It is interesting to note here that the classical
‘joint receptors’–located in joint capsules and
associated ligaments - have been shown to be of
lesser importance for normal proprioception,
since they are usually stimulated at extreme joint
ranges only, and not during physiological motions
(Lu et al 1985). On the contrary, proprioceptive
nerve endings located in the more superficial
layers are more optimally situated as
here even small angular joint movements lead to
relatively distinct shearing motions. Recent findings
indicate that the superficial fascial layers of
the body are in fact more densely populated with
mechanoreceptive nerve endings than tissue situated
more internally (Stecco et al. 2008).
For this reason a perceptual refinement of
shear, gliding and tensioning motions in superficial
fascial membranes is encouraged. In doing
this, it is important to limit the filtering function
of the reticular formation as it can markedly restrict
the transfer of sensations from movements
that are repetitive and predictable. To prevent
such a sensory dampening, the idea of varied and
creative experiencing becomes important. In addition
to the slow and fast dynamic stretches
noted above as well as utilizing elastic recoil
properties an inclusion of ‘fascial refinement’
training is recommended in which various qualities
of movement are experimented with, e.g.
extreme slow-motion and very quick, micro-
Figure 7. Training example: The Big Cat Stretch. A) This is a slow stretching movement of the long posterior chain, from the
finger tips to the sit bones, from the coccyx to the top of the head and to the heels. The movement goes in opposing directions at
the same time — think of a cat stretching its long body. By changing the angle slightly, different aspects of the fascial web are
addressed with slow and steady movements. B) In the next step, we rotate and lengthen the pelvis or chest towards on side (here
shown with the pelvis starting to rotate to the right). The intensity of the feeling of stretch on that entire side of the body is then
gently reversed. Note the afterwards feeling of increased length.
IASI Yearbook 2011 Page 73
movements which may not even be visible to an
observer and large macro movements involving
the whole body. Here it is common to place the
body into unfamiliar positions while working with
the awareness of gravity, or possibly through exploring
the weight of a training partner.
The micro-movements are inspired by Emily
Conrad‘s Continuum Movement (Conrad 1997).
Such movement is active and specific and can
have effects that are not possible with larger
movements. In doing these coordinated fascial
movements, it appears possible to specifically
address adhesions, for example between muscle
septa deep in the body. In addition such tiny and
specific movements can be used to illuminate
and bring awareness to perceptually neglected
areas of the body (Figure 8). Thomas Hanna uses
the label ‘sensory-motor amnesia’ for such places
in the body (Hanna 1998).
5. Hydration and Renewal
The video recordings of live fascia Strolling
Under the Skin by Dr Jean-Claude Guimbertau
have helped our understanding of the plasticity
and changing elasticity of the water-filled fascia.
This awareness has proven to be especially effective
when incorporated into the slow dynamic
stretching and the fascial refinement work. An
essential basic principle of these exercises is the
under-standing that the fascial tissue is predominantly
made up of free moving and bound water
molecules. During the strain of stretching, the
water is pushed out of the more stressed zones
similarly to squeezing a sponge (Schleip & Klingler
2007). With the release that follows; this area
is again filled with new fluid, which comes from
surrounding tissue as well as the lymphatic and
vascular network. The sponge-like connective
tissue can lack ad-equate hydration at neglected
places. The goal of exercise is to refresh such
places in the body with improved hydration
through specific stretching to encourage fluid
movement.
Here proper timing of the duration of individual
loading and release phases is very important.
As part of modern running training, it is
often recommended to frequently intercept the
running with short walking intervals (Galloway
2002). There is good reason for this: under
strain the fluid is pressed out of the fascial tissues
and these begin to function less optimally as their
elastic and springy resilience slowly decreases.
The short walking pauses then serve to rehydrate
the tissue as it is given a chance to take
up nourishing fluid. For an average beginning
runner for example, the authors recommend
walking pauses of one to three minutes every ten
minutes. More advanced runners with more developed
body awareness can adjust the optimal
timing and duration of those breaks based on
the presence (or lack) of that youthful and dynamic
rebound: if the running movement begins
to be feel and look more dampened and less
springy, it is likely time for a short pause. Similarly,
if after a brief walking break there is a noticeable
return of that gazelle-like rebound, then the
rest period was adequate.
This cyclic training, with periods of more
intense effort interspersed with purposeful
breaks, is recommended in all facets of fascia
Figure 8. Training example: Octopus Tentacle With the image of an octopus tentacle in mind, a multitude of extensional
movements through the whole leg are explored in slow motion. Through creative changes in muscular activations patterns the
tensional fascial proprioception is activated. This goes along with a deep myofascial stimulation that aims to reach not only
the fascial envelopes but also into the septa between muscles. While avoiding any jerky movement quality, the action of these
tentacle-like micro-movements leads to a feeling of flowing strength in the leg.
IASI Yearbook 2011 Page 74
training. The person training then learns to pay
attention to the dynamic properties of their fascial
‘bodysuit’ while exercising, and to adjust the
exercises based on this new body awareness. This
also carries over to an increased ‘fascial embodiment’
in everyday life. Preliminary anecdotal
reports also indicate a preventative effect of a
fascia-oriented training in relation to connective
tissue overuse injuries.
The use of special foam rollers can be useful
tools for inducing a localized ‘sponge-like’
temporary tissue dehydration with resultant renewed
hydration. However firmness of the roller
and application of the bodyweight needs to be
individually monitored. If properly applied and
including very slow and finely-tuned directional
changes only, the tissue forces and potential
benefits could be similar to those of manual
myofascial release treatments (Chaudhry et al.
2008). In addition, the localized tissue stimulation
may serve to stimulate and fine-tune possibly
inhibited or de-sensitized fascial proprioceptors
in more hidden tissue locations (Figure 9).
6. Sustainability: The Power of a
Thousand Tiny Steps
An additional and important aspect is the
concept of the slow and long-term renewal of the
fascial network. In contrast to muscular strength
training in which big gains occur early on and
then a plateau is quickly reached wherein only
very small gains are possible, fascia changes more
slowly and the results are more lasting. It is possible
to work without a great deal of strain–so
that consistent and regular training pays off.
When training the fascia, improvements in the
first few weeks may be small and less obvious on
the outside. However, improvements have a lasting
cumulative effect which after years can be
expected to result in marked improvements in
the strength and elasticity of the global facial net
(Figure 10) (Kjaer et al. 2009). Improved coordination
as the fascial proprioception becomes
refined is probable.
Figure 9. Training example: Fascial Release The use of particular foam rollers may allow the application of localized tissue
stimulations with similar forces and possibly similar benefits as in a manual myofascial release session. However the stiffness
of the roller and application of the body weight needs to be adjusted and monitored for each person. To foster a sponge-like
tissue dehydration with subsequent renewed local hydration, only slow-motion-like subtle changes in the applied forces and
vectors are recommended.
Figure 10: Collagen turnover after exercise.
The upper curve shows collagen synthesis in tendons is
increasing after exercise. However, the stimulated
fibroblasts also increase their rate of collagen
degradation. Interestingly, during the first one to two
days following exercise, collagen degradation overweights
the collagen synthesis, whereas afterwards this situation
is reversed. To increase tendon strength, the proposed
fascial fitness training therefore suggests an appropriate
tissue stimulation one to two times per week only. While
the increased tendon strength is not achieved by an
increase in tendon diameter, recent examinations by
Kjaer et al. (2009) indicated that it is probably the result
of altered cross-link formations between collagen fibers.
(Illustration modified after Magnusson et al. 2010.)
IASI Yearbook 2011 Page 75
A bit of Eastern philosophy might help in
the motivation of impatient Westerners looking
for quick gains: to be supple and resilient like a
bamboo requires the devotion and regular care
of the bamboo gardener. He nurtures his seeds
over a long period of time without any visible
positive result. Only after enduring care does the
first bamboo seedling become visible as it pushes
its way toward the sky. From then on it grows
steadily upwards until it dwarfs its neighbors in
height, flexibility and resistance to damage. It is
therefore suggested that training should be consistent,
and that only a few minutes of appropriate
exercises, performed once or twice per week
is sufficient for collagen remodeling. The related
renewal process will take between six months and
two years and will yield a lithe, flexible and resilient
collagenous matrix.
For those who do yoga or martial arts, such
a focus on a long-term goal is nothing new. For
the person who is new to physical training, such
analogies when combined with a little knowledge
of modern fascia research can go a long way in
convincing them to train their connective tissues.
Of course fascial fitness training should not replace
muscular strength work, cardiovascular
training and coordination exercises; instead it
should be thought of as an important addition to
a comprehensive training program.
For more information on fascial fitness see:
www.fascialfitness.de
This article is adapted from: “Fascia in Manual and
Movement Therapies,” Schleip et al., Elsevier Science
2011
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