Fitness in the Extended

Fascial Paradigm An exploration of the implications of fascia within the

world of Fitness

Presentation Topics

bull Fascia and Mechanoreceptors

bull Review of Scientific Literature

bull Tensegrity and Biotensegrity

bull Fascia and Human Performance

bull Current Trends in Training

bull Fascial Training (dorsquos and donrsquots)

Fascia What is it

Superficial fascia

Serves as storage of fat and water

Found on face and neck while it fills unoccupied place in the body

Surrounds organs

Composed of areolar connective tissue

Deep fascia

bull Fibrous connective tissue (elastin and collagen)

bull Surrounds muscles bones nerves and blood vessels

Viseral fascia

bull Wraps and fixes organs in position

Fascia envelops the entire body and

can be considered to include ALL

collagenous soft connective tissues

Fascia is an intricately connected tensional network

Highly innervated and a very powerful sensory organ

Golgi Receptors

Senses extension and triggers appropriate

nervous system reaction (firing rate) Sensitive to muscle contraction Will restrict motion in risk of failure Will decrease tonus in motor fibbers as a result

of stimulation 10 found in tendon 90 found in muscular portion

Pacini amp Ruffini Receptors

Pacini receptors Responds to compressive velocity or vibration

stimulations Increases local proprioceptive attention Variable morphology

Ruffini receptors Responds to lateral stretch Increase local proprioceptive attention Inhibition of sympathetic activity

Presentation Topics

bull Fascia and Mechanoreceptors

bull Review of Scientific Literature

bull Tensegrity and Biotensegrity

bull Fascia and Human Performance

bull Current Trends in Training

bull Fascial Training (dorsquos and donrsquots)

Fascia What is it

Superficial fascia

Serves as storage of fat and water

Found on face and neck while it fills unoccupied place in the body

Surrounds organs

Composed of areolar connective tissue

Deep fascia

bull Fibrous connective tissue (elastin and collagen)

bull Surrounds muscles bones nerves and blood vessels

Viseral fascia

bull Wraps and fixes organs in position

Fascia envelops the entire body and

can be considered to include ALL

collagenous soft connective tissues

Fascia is an intricately connected tensional network

Highly innervated and a very powerful sensory organ

Golgi Receptors

Senses extension and triggers appropriate

nervous system reaction (firing rate) Sensitive to muscle contraction Will restrict motion in risk of failure Will decrease tonus in motor fibbers as a result

of stimulation 10 found in tendon 90 found in muscular portion

Pacini amp Ruffini Receptors

Pacini receptors Responds to compressive velocity or vibration

stimulations Increases local proprioceptive attention Variable morphology

Ruffini receptors Responds to lateral stretch Increase local proprioceptive attention Inhibition of sympathetic activity

Fascia What is it

Superficial fascia

Serves as storage of fat and water

Found on face and neck while it fills unoccupied place in the body

Surrounds organs

Composed of areolar connective tissue

Deep fascia

bull Fibrous connective tissue (elastin and collagen)

bull Surrounds muscles bones nerves and blood vessels

Viseral fascia

bull Wraps and fixes organs in position

Fascia envelops the entire body and

can be considered to include ALL

collagenous soft connective tissues

Fascia is an intricately connected tensional network

Highly innervated and a very powerful sensory organ

Golgi Receptors

Senses extension and triggers appropriate

nervous system reaction (firing rate) Sensitive to muscle contraction Will restrict motion in risk of failure Will decrease tonus in motor fibbers as a result

of stimulation 10 found in tendon 90 found in muscular portion

Pacini amp Ruffini Receptors

Pacini receptors Responds to compressive velocity or vibration

stimulations Increases local proprioceptive attention Variable morphology

Ruffini receptors Responds to lateral stretch Increase local proprioceptive attention Inhibition of sympathetic activity

Fascia envelops the entire body and

can be considered to include ALL

collagenous soft connective tissues

Fascia is an intricately connected tensional network

Highly innervated and a very powerful sensory organ

Golgi Receptors

Senses extension and triggers appropriate

nervous system reaction (firing rate) Sensitive to muscle contraction Will restrict motion in risk of failure Will decrease tonus in motor fibbers as a result

of stimulation 10 found in tendon 90 found in muscular portion

Pacini amp Ruffini Receptors

Pacini receptors Responds to compressive velocity or vibration

stimulations Increases local proprioceptive attention Variable morphology

Ruffini receptors Responds to lateral stretch Increase local proprioceptive attention Inhibition of sympathetic activity

Fascia is an intricately connected tensional network

Highly innervated and a very powerful sensory organ

Golgi Receptors

Senses extension and triggers appropriate

nervous system reaction (firing rate) Sensitive to muscle contraction Will restrict motion in risk of failure Will decrease tonus in motor fibbers as a result

of stimulation 10 found in tendon 90 found in muscular portion

Pacini amp Ruffini Receptors

Pacini receptors Responds to compressive velocity or vibration

stimulations Increases local proprioceptive attention Variable morphology

Ruffini receptors Responds to lateral stretch Increase local proprioceptive attention Inhibition of sympathetic activity

Highly innervated and a very powerful sensory organ

Golgi Receptors

Senses extension and triggers appropriate

nervous system reaction (firing rate) Sensitive to muscle contraction Will restrict motion in risk of failure Will decrease tonus in motor fibbers as a result

of stimulation 10 found in tendon 90 found in muscular portion

Pacini amp Ruffini Receptors

Pacini receptors Responds to compressive velocity or vibration

stimulations Increases local proprioceptive attention Variable morphology

Ruffini receptors Responds to lateral stretch Increase local proprioceptive attention Inhibition of sympathetic activity

Golgi Receptors

Senses extension and triggers appropriate

nervous system reaction (firing rate) Sensitive to muscle contraction Will restrict motion in risk of failure Will decrease tonus in motor fibbers as a result

of stimulation 10 found in tendon 90 found in muscular portion

Pacini amp Ruffini Receptors

Pacini receptors Responds to compressive velocity or vibration

stimulations Increases local proprioceptive attention Variable morphology

Ruffini receptors Responds to lateral stretch Increase local proprioceptive attention Inhibition of sympathetic activity

Pacini amp Ruffini Receptors

Pacini receptors Responds to compressive velocity or vibration

stimulations Increases local proprioceptive attention Variable morphology

Ruffini receptors Responds to lateral stretch Increase local proprioceptive attention Inhibition of sympathetic activity

Interstitial Receptors

High and low threshold pressure units

Increase local proprioceptive attention

Stimulation of high threshold pressure units may induce pain and thus increase plasma extravasation

Fascia Mechanical Properties

Properties vary according to function

Superficial Fascia is quite flexible

Deep fascia is stiffer than superficial fascia but less than visceral

fascia

Visceral fascia is relatively stiff due to its function

bull Viscoelastic contains both viscous and elastic behavior

Regular Materials

Connective Tissue

Gracovetsky

bull For elastic properties amount of strain most important

bull For viscous properties velocity of load application most

important

Scientific Research

bull There is a growing significant body of scientific

evidence documenting both the sensory

innervation of fascia (Stecco Mense) but also

the functional implications of this innervation

(Gracovetsky Langevin Schleip)

bull Schleip (March 2005) Active Fascial Contractility Fascia may be able to contract in a smooth muscle-like manner and thereby influence muscle dynamics

bull Gibson Arendt-Nielsen Taguchi Mizumura Graven-Nielsen (2009)Fascia rather than muscle is the main source of delayed onset muscle soreness (DOMS)

bull Langevin Huijing (2009) Communicating About Fascia History Pitfalls and Recommendations

Helene M Langevin MD Peter A Huijing PhD University of Vermont Burlington VT USA Vrije University Amsterdam Netherlands

bull Jaap van der Wal MD PhD (2009) The Architecture of the Connective Tissue in the Musculoskeletal SystemndashAn Often Overlooked Functional Parameter as to Proprioception in the Locomotor Apparatus University Maastricht Faculty of Health Medicine and Life Sciences Department of Anatomy and Embryology Maastricht Netherlands

Fascia Mechanical Properties

Properties vary according to function

Superficial Fascia is quite flexible

Deep fascia is stiffer than superficial fascia but less than visceral

fascia

Visceral fascia is relatively stiff due to its function

bull Viscoelastic contains both viscous and elastic behavior

Regular Materials

Connective Tissue

Gracovetsky

bull For elastic properties amount of strain most important

bull For viscous properties velocity of load application most

important

Scientific Research

bull There is a growing significant body of scientific

evidence documenting both the sensory

innervation of fascia (Stecco Mense) but also

the functional implications of this innervation

(Gracovetsky Langevin Schleip)

bull Schleip (March 2005) Active Fascial Contractility Fascia may be able to contract in a smooth muscle-like manner and thereby influence muscle dynamics

bull Gibson Arendt-Nielsen Taguchi Mizumura Graven-Nielsen (2009)Fascia rather than muscle is the main source of delayed onset muscle soreness (DOMS)

bull Langevin Huijing (2009) Communicating About Fascia History Pitfalls and Recommendations

Helene M Langevin MD Peter A Huijing PhD University of Vermont Burlington VT USA Vrije University Amsterdam Netherlands

bull Jaap van der Wal MD PhD (2009) The Architecture of the Connective Tissue in the Musculoskeletal SystemndashAn Often Overlooked Functional Parameter as to Proprioception in the Locomotor Apparatus University Maastricht Faculty of Health Medicine and Life Sciences Department of Anatomy and Embryology Maastricht Netherlands

bull Viscoelastic contains both viscous and elastic behavior

Regular Materials

Connective Tissue

Gracovetsky

bull For elastic properties amount of strain most important

bull For viscous properties velocity of load application most

important

Scientific Research

bull There is a growing significant body of scientific

evidence documenting both the sensory

innervation of fascia (Stecco Mense) but also

the functional implications of this innervation

(Gracovetsky Langevin Schleip)

bull Schleip (March 2005) Active Fascial Contractility Fascia may be able to contract in a smooth muscle-like manner and thereby influence muscle dynamics

bull Gibson Arendt-Nielsen Taguchi Mizumura Graven-Nielsen (2009)Fascia rather than muscle is the main source of delayed onset muscle soreness (DOMS)

bull Langevin Huijing (2009) Communicating About Fascia History Pitfalls and Recommendations

Helene M Langevin MD Peter A Huijing PhD University of Vermont Burlington VT USA Vrije University Amsterdam Netherlands

bull Jaap van der Wal MD PhD (2009) The Architecture of the Connective Tissue in the Musculoskeletal SystemndashAn Often Overlooked Functional Parameter as to Proprioception in the Locomotor Apparatus University Maastricht Faculty of Health Medicine and Life Sciences Department of Anatomy and Embryology Maastricht Netherlands

Gracovetsky

bull For elastic properties amount of strain most important

bull For viscous properties velocity of load application most

important

Scientific Research

bull There is a growing significant body of scientific

evidence documenting both the sensory

innervation of fascia (Stecco Mense) but also

the functional implications of this innervation

(Gracovetsky Langevin Schleip)

bull Schleip (March 2005) Active Fascial Contractility Fascia may be able to contract in a smooth muscle-like manner and thereby influence muscle dynamics

bull Gibson Arendt-Nielsen Taguchi Mizumura Graven-Nielsen (2009)Fascia rather than muscle is the main source of delayed onset muscle soreness (DOMS)

bull Langevin Huijing (2009) Communicating About Fascia History Pitfalls and Recommendations

Helene M Langevin MD Peter A Huijing PhD University of Vermont Burlington VT USA Vrije University Amsterdam Netherlands

bull Jaap van der Wal MD PhD (2009) The Architecture of the Connective Tissue in the Musculoskeletal SystemndashAn Often Overlooked Functional Parameter as to Proprioception in the Locomotor Apparatus University Maastricht Faculty of Health Medicine and Life Sciences Department of Anatomy and Embryology Maastricht Netherlands

Scientific Research

bull There is a growing significant body of scientific

evidence documenting both the sensory

innervation of fascia (Stecco Mense) but also

the functional implications of this innervation

(Gracovetsky Langevin Schleip)

bull Schleip (March 2005) Active Fascial Contractility Fascia may be able to contract in a smooth muscle-like manner and thereby influence muscle dynamics

bull Gibson Arendt-Nielsen Taguchi Mizumura Graven-Nielsen (2009)Fascia rather than muscle is the main source of delayed onset muscle soreness (DOMS)

bull Langevin Huijing (2009) Communicating About Fascia History Pitfalls and Recommendations

Helene M Langevin MD Peter A Huijing PhD University of Vermont Burlington VT USA Vrije University Amsterdam Netherlands

bull Jaap van der Wal MD PhD (2009) The Architecture of the Connective Tissue in the Musculoskeletal SystemndashAn Often Overlooked Functional Parameter as to Proprioception in the Locomotor Apparatus University Maastricht Faculty of Health Medicine and Life Sciences Department of Anatomy and Embryology Maastricht Netherlands

bull Schleip (March 2005) Active Fascial Contractility Fascia may be able to contract in a smooth muscle-like manner and thereby influence muscle dynamics

bull Gibson Arendt-Nielsen Taguchi Mizumura Graven-Nielsen (2009)Fascia rather than muscle is the main source of delayed onset muscle soreness (DOMS)

bull Langevin Huijing (2009) Communicating About Fascia History Pitfalls and Recommendations

Helene M Langevin MD Peter A Huijing PhD University of Vermont Burlington VT USA Vrije University Amsterdam Netherlands

bull Jaap van der Wal MD PhD (2009) The Architecture of the Connective Tissue in the Musculoskeletal SystemndashAn Often Overlooked Functional Parameter as to Proprioception in the Locomotor Apparatus University Maastricht Faculty of Health Medicine and Life Sciences Department of Anatomy and Embryology Maastricht Netherlands

Significant amount of growing evidence showing fascial

weakening and degeneration contributes to many chronic

injuries

Sports Injuries can be directly linked to micro trauma and overuse of the

fascial system

Tensegrity

The human body can be

considered a very complex

tensegral structure

Compressional forces +

Tensional forces =

EQUILIBRIUM

Current studies show that

muscle force transmission

goes through fascial lines

therefore tensional force

(muscular force) in dependant

on the health and integrity of

the fascial system

ldquoFunctional Fasciardquo

New ultrasound findings Kawakami 2002

Muscle fibers contract almost isometrically

Fascial elements lengthen amp shorten like an elastic spring

Mu

scu

lar fib

ers T

en

din

ou

sfasc

ial fib

ers

1 High Elastic Storage Function

2 Pre-Stretch and Mechanical loading of the fascia improve absolute power and strength

3 ldquoCooperative Functionrdquo of muscle and fascia during human movement

0 15 30 45 60

Moment at

L 45

Fascia

Muscle Trunk flexion

Generation of Muscles Forces

20

The following factors are believed to influence

muscle force

bull Fiber type

bull Number of activated motor neurons

bull Muscle length

bull Speed of shortening or lengthening

bull Muscle cross section

21

Three factors responsible for resistance to stretch of a muscle

bull neural reflex

bull passive muscle

bull active muscle

Tensegrity

The human body can be

considered a very complex

tensegral structure

Compressional forces +

Tensional forces =

EQUILIBRIUM

Current studies show that

muscle force transmission

goes through fascial lines

therefore tensional force

(muscular force) in dependant

on the health and integrity of

the fascial system

ldquoFunctional Fasciardquo

New ultrasound findings Kawakami 2002

Muscle fibers contract almost isometrically

Fascial elements lengthen amp shorten like an elastic spring

Mu

scu

lar fib

ers T

en

din

ou

sfasc

ial fib

ers

1 High Elastic Storage Function

2 Pre-Stretch and Mechanical loading of the fascia improve absolute power and strength

3 ldquoCooperative Functionrdquo of muscle and fascia during human movement

0 15 30 45 60

Moment at

L 45

Fascia

Muscle Trunk flexion

Generation of Muscles Forces

20

The following factors are believed to influence

muscle force

bull Fiber type

bull Number of activated motor neurons

bull Muscle length

bull Speed of shortening or lengthening

bull Muscle cross section

21

Three factors responsible for resistance to stretch of a muscle

bull neural reflex

bull passive muscle

bull active muscle

ldquoFunctional Fasciardquo

New ultrasound findings Kawakami 2002

Muscle fibers contract almost isometrically

Fascial elements lengthen amp shorten like an elastic spring

Mu

scu

lar fib

ers T

en

din

ou

sfasc

ial fib

ers

1 High Elastic Storage Function

2 Pre-Stretch and Mechanical loading of the fascia improve absolute power and strength

3 ldquoCooperative Functionrdquo of muscle and fascia during human movement

0 15 30 45 60

Moment at

L 45

Fascia

Muscle Trunk flexion

Generation of Muscles Forces

20

The following factors are believed to influence

muscle force

bull Fiber type

bull Number of activated motor neurons

bull Muscle length

bull Speed of shortening or lengthening

bull Muscle cross section

21

Three factors responsible for resistance to stretch of a muscle

bull neural reflex

bull passive muscle

bull active muscle

New ultrasound findings Kawakami 2002

Muscle fibers contract almost isometrically

Fascial elements lengthen amp shorten like an elastic spring

Mu

scu

lar fib

ers T

en

din

ou

sfasc

ial fib

ers

1 High Elastic Storage Function

2 Pre-Stretch and Mechanical loading of the fascia improve absolute power and strength

3 ldquoCooperative Functionrdquo of muscle and fascia during human movement

0 15 30 45 60

Moment at

L 45

Fascia

Muscle Trunk flexion

Generation of Muscles Forces

20

The following factors are believed to influence

muscle force

bull Fiber type

bull Number of activated motor neurons

bull Muscle length

bull Speed of shortening or lengthening

bull Muscle cross section

21

Three factors responsible for resistance to stretch of a muscle

bull neural reflex

bull passive muscle

bull active muscle

1 High Elastic Storage Function

2 Pre-Stretch and Mechanical loading of the fascia improve absolute power and strength

3 ldquoCooperative Functionrdquo of muscle and fascia during human movement

0 15 30 45 60

Moment at

L 45

Fascia

Muscle Trunk flexion

Generation of Muscles Forces

20

The following factors are believed to influence

muscle force

bull Fiber type

bull Number of activated motor neurons

bull Muscle length

bull Speed of shortening or lengthening

bull Muscle cross section

21

Three factors responsible for resistance to stretch of a muscle

bull neural reflex

bull passive muscle

bull active muscle

Generation of Muscles Forces

20

The following factors are believed to influence

muscle force

bull Fiber type

bull Number of activated motor neurons

bull Muscle length

bull Speed of shortening or lengthening

bull Muscle cross section

21

Three factors responsible for resistance to stretch of a muscle

bull neural reflex

bull passive muscle

bull active muscle

21

Three factors responsible for resistance to stretch of a muscle

bull neural reflex

bull passive muscle

bull active muscle

Passive and Active Forces

22

Gajdosik 2001

Forc

e

Important to identify a difference

in passive and active muscle

resistance to stretch

Passive

bull muscle cells

bull protein bond

bull connective tissues

Active

bull Passive influence

bull Cellular contraction

bull Actinmyosin

Total muscle force = active force + passive force +

(neural reflex)

Active Muscle Force

23

Passive Muscle Force bull Muscle lengthening without resistance (passive extensibility and passive length extensibility)

bull Determines and controls articulation range of motion (ROM)

bull In healthy subject the ROM is limited by bony restrictions

bull Important part of rehabilitation therapy aims at increasing this aspect

Passive Muscle Force

Several factors influence the passive properties of muscle

1 Stretching of actinmyosin filaments crosslinks

2 Stretching of non-contractile proteins of sarcomeres

3 Deformation of surrounding connective tissues

bull Extracellular matrix

bull Fascia

bull Tendons

bull large proteins like titin

Current Trends

Self-Myofascial release

Functional Fascial Taping

Fascial Stretching

Kettlebells Club bells

Medicine Ball

Plyometrics

bull Direct link with fascial force transmission

Extended Fascial

Paradigm

Basic Training Guidelines

Fascial Training Schleip ldquoFascia Fitnessrdquo

1) Engagement of long myofascial chains

Avoid exercising stretching single joints or single muscle

groups

2) Stretch loading with multiple vectorial variations bull Preference for loading around end angle of available motion (stretch)

with differently moderated force amplitudes amp direction

3) Use of elastic rebound Energy storage of fascia bdquocatapult action‟ rather than

muscular effort

4) Preparatory Counter Movement

Bipolar extension amp distal delay

ldquoOrchestrating the perfect movementrdquo

1 The start of a new movement is initiated by distal

extension (dynamic pre-stretch)

2 This is accompanied by a proximal body portion moving into the new direction

3 Finally the more distal body parts follow in a sequential manner (like in an elastic pendulum)

5) Respecting matrix hydration Inclusion of appropriate resting

times for viscoelastic recovery and tissue rehydration

Ex Running at different speeds including brief walking periods in

between

6) Proceed with caution Inclusion of fascial rebound and long

myofascial chains often triggers an exhilarating sense of playfulness of fun and adventure orientation

However if untamed this also leads to

more frequent injuries than standard muscle training with monotonous repetitions

Start with much lower loads than usual

Increase load the following week only if a sense of elegance can be maintained (particularly during the elastic rebound phase)

Out Excercising with abrupt jerky

movement quality In Working with loads that still allow

smooth amp elegant direction changes

These guidelines and examples are nothing ldquonewrdquo per sehelliphowever there is a an

obvious question that remains to be answered Why are they so successful The

neurological paradigm will tell you that you are ldquotrickingrdquo the nervous system

and benefiting from the response The musculoskeletal paradigm will state that

increased cooperation and coordination is the likely reason The glaring

oversight is that fascia is the fundamental ldquoscaffoldrdquo by which both neurological

and muscular paradigm depend on The fascial paradigm absorbs the other two

and integrates them into a greater understanding

Fascia

Muscles

Nervous System

Active Muscle Force

23

Passive Muscle Force bull Muscle lengthening without resistance (passive extensibility and passive length extensibility)

bull Determines and controls articulation range of motion (ROM)

bull In healthy subject the ROM is limited by bony restrictions

bull Important part of rehabilitation therapy aims at increasing this aspect

Passive Muscle Force

Several factors influence the passive properties of muscle

1 Stretching of actinmyosin filaments crosslinks

2 Stretching of non-contractile proteins of sarcomeres

3 Deformation of surrounding connective tissues

bull Extracellular matrix

bull Fascia

bull Tendons

bull large proteins like titin

Current Trends

Self-Myofascial release

Functional Fascial Taping

Fascial Stretching

Kettlebells Club bells

Medicine Ball

Plyometrics

bull Direct link with fascial force transmission

Extended Fascial

Paradigm

Basic Training Guidelines

Fascial Training Schleip ldquoFascia Fitnessrdquo

1) Engagement of long myofascial chains

Avoid exercising stretching single joints or single muscle

groups

2) Stretch loading with multiple vectorial variations bull Preference for loading around end angle of available motion (stretch)

with differently moderated force amplitudes amp direction

3) Use of elastic rebound Energy storage of fascia bdquocatapult action‟ rather than

muscular effort

4) Preparatory Counter Movement

Bipolar extension amp distal delay

ldquoOrchestrating the perfect movementrdquo

1 The start of a new movement is initiated by distal

extension (dynamic pre-stretch)

2 This is accompanied by a proximal body portion moving into the new direction

3 Finally the more distal body parts follow in a sequential manner (like in an elastic pendulum)

5) Respecting matrix hydration Inclusion of appropriate resting

times for viscoelastic recovery and tissue rehydration

Ex Running at different speeds including brief walking periods in

between

6) Proceed with caution Inclusion of fascial rebound and long

myofascial chains often triggers an exhilarating sense of playfulness of fun and adventure orientation

However if untamed this also leads to

more frequent injuries than standard muscle training with monotonous repetitions

Start with much lower loads than usual

Increase load the following week only if a sense of elegance can be maintained (particularly during the elastic rebound phase)

Out Excercising with abrupt jerky

movement quality In Working with loads that still allow

smooth amp elegant direction changes

These guidelines and examples are nothing ldquonewrdquo per sehelliphowever there is a an

obvious question that remains to be answered Why are they so successful The

neurological paradigm will tell you that you are ldquotrickingrdquo the nervous system

and benefiting from the response The musculoskeletal paradigm will state that

increased cooperation and coordination is the likely reason The glaring

oversight is that fascia is the fundamental ldquoscaffoldrdquo by which both neurological

and muscular paradigm depend on The fascial paradigm absorbs the other two

and integrates them into a greater understanding

Fascia

Muscles

Nervous System

Passive Muscle Force bull Muscle lengthening without resistance (passive extensibility and passive length extensibility)

bull Determines and controls articulation range of motion (ROM)

bull In healthy subject the ROM is limited by bony restrictions

bull Important part of rehabilitation therapy aims at increasing this aspect

Passive Muscle Force

Several factors influence the passive properties of muscle

1 Stretching of actinmyosin filaments crosslinks

2 Stretching of non-contractile proteins of sarcomeres

3 Deformation of surrounding connective tissues

bull Extracellular matrix

bull Fascia

bull Tendons

bull large proteins like titin

Current Trends

Self-Myofascial release

Functional Fascial Taping

Fascial Stretching

Kettlebells Club bells

Medicine Ball

Plyometrics

bull Direct link with fascial force transmission

Extended Fascial

Paradigm

Basic Training Guidelines

Fascial Training Schleip ldquoFascia Fitnessrdquo

1) Engagement of long myofascial chains

Avoid exercising stretching single joints or single muscle

groups

2) Stretch loading with multiple vectorial variations bull Preference for loading around end angle of available motion (stretch)

with differently moderated force amplitudes amp direction

3) Use of elastic rebound Energy storage of fascia bdquocatapult action‟ rather than

muscular effort

4) Preparatory Counter Movement

Bipolar extension amp distal delay

ldquoOrchestrating the perfect movementrdquo

1 The start of a new movement is initiated by distal

extension (dynamic pre-stretch)

2 This is accompanied by a proximal body portion moving into the new direction

3 Finally the more distal body parts follow in a sequential manner (like in an elastic pendulum)

5) Respecting matrix hydration Inclusion of appropriate resting

times for viscoelastic recovery and tissue rehydration

Ex Running at different speeds including brief walking periods in

between

6) Proceed with caution Inclusion of fascial rebound and long

myofascial chains often triggers an exhilarating sense of playfulness of fun and adventure orientation

However if untamed this also leads to

more frequent injuries than standard muscle training with monotonous repetitions

Start with much lower loads than usual

Increase load the following week only if a sense of elegance can be maintained (particularly during the elastic rebound phase)

Out Excercising with abrupt jerky

movement quality In Working with loads that still allow

smooth amp elegant direction changes

These guidelines and examples are nothing ldquonewrdquo per sehelliphowever there is a an

obvious question that remains to be answered Why are they so successful The

neurological paradigm will tell you that you are ldquotrickingrdquo the nervous system

and benefiting from the response The musculoskeletal paradigm will state that

increased cooperation and coordination is the likely reason The glaring

oversight is that fascia is the fundamental ldquoscaffoldrdquo by which both neurological

and muscular paradigm depend on The fascial paradigm absorbs the other two

and integrates them into a greater understanding

Fascia

Muscles

Nervous System

Passive Muscle Force

Several factors influence the passive properties of muscle

1 Stretching of actinmyosin filaments crosslinks

2 Stretching of non-contractile proteins of sarcomeres

3 Deformation of surrounding connective tissues

bull Extracellular matrix

bull Fascia

bull Tendons

bull large proteins like titin

Current Trends

Self-Myofascial release

Functional Fascial Taping

Fascial Stretching

Kettlebells Club bells

Medicine Ball

Plyometrics

bull Direct link with fascial force transmission

Extended Fascial

Paradigm

Basic Training Guidelines

Fascial Training Schleip ldquoFascia Fitnessrdquo

1) Engagement of long myofascial chains

Avoid exercising stretching single joints or single muscle

groups

2) Stretch loading with multiple vectorial variations bull Preference for loading around end angle of available motion (stretch)

with differently moderated force amplitudes amp direction

3) Use of elastic rebound Energy storage of fascia bdquocatapult action‟ rather than

muscular effort

4) Preparatory Counter Movement

Bipolar extension amp distal delay

ldquoOrchestrating the perfect movementrdquo

1 The start of a new movement is initiated by distal

extension (dynamic pre-stretch)

2 This is accompanied by a proximal body portion moving into the new direction

3 Finally the more distal body parts follow in a sequential manner (like in an elastic pendulum)

5) Respecting matrix hydration Inclusion of appropriate resting

times for viscoelastic recovery and tissue rehydration

Ex Running at different speeds including brief walking periods in

between

6) Proceed with caution Inclusion of fascial rebound and long

myofascial chains often triggers an exhilarating sense of playfulness of fun and adventure orientation

However if untamed this also leads to

more frequent injuries than standard muscle training with monotonous repetitions

Start with much lower loads than usual

Increase load the following week only if a sense of elegance can be maintained (particularly during the elastic rebound phase)

Out Excercising with abrupt jerky

movement quality In Working with loads that still allow

smooth amp elegant direction changes

These guidelines and examples are nothing ldquonewrdquo per sehelliphowever there is a an

obvious question that remains to be answered Why are they so successful The

neurological paradigm will tell you that you are ldquotrickingrdquo the nervous system

and benefiting from the response The musculoskeletal paradigm will state that

increased cooperation and coordination is the likely reason The glaring

oversight is that fascia is the fundamental ldquoscaffoldrdquo by which both neurological

and muscular paradigm depend on The fascial paradigm absorbs the other two

and integrates them into a greater understanding

Fascia

Muscles

Nervous System

Current Trends

Self-Myofascial release

Functional Fascial Taping

Fascial Stretching

Kettlebells Club bells

Medicine Ball

Plyometrics

bull Direct link with fascial force transmission

Extended Fascial

Paradigm

Basic Training Guidelines

Fascial Training Schleip ldquoFascia Fitnessrdquo

1) Engagement of long myofascial chains

Avoid exercising stretching single joints or single muscle

groups

2) Stretch loading with multiple vectorial variations bull Preference for loading around end angle of available motion (stretch)

with differently moderated force amplitudes amp direction

3) Use of elastic rebound Energy storage of fascia bdquocatapult action‟ rather than

muscular effort

4) Preparatory Counter Movement

Bipolar extension amp distal delay

ldquoOrchestrating the perfect movementrdquo

1 The start of a new movement is initiated by distal

extension (dynamic pre-stretch)

2 This is accompanied by a proximal body portion moving into the new direction

3 Finally the more distal body parts follow in a sequential manner (like in an elastic pendulum)

5) Respecting matrix hydration Inclusion of appropriate resting

times for viscoelastic recovery and tissue rehydration

Ex Running at different speeds including brief walking periods in

between

6) Proceed with caution Inclusion of fascial rebound and long

myofascial chains often triggers an exhilarating sense of playfulness of fun and adventure orientation

However if untamed this also leads to

more frequent injuries than standard muscle training with monotonous repetitions

Start with much lower loads than usual

Increase load the following week only if a sense of elegance can be maintained (particularly during the elastic rebound phase)

Out Excercising with abrupt jerky

movement quality In Working with loads that still allow

smooth amp elegant direction changes

These guidelines and examples are nothing ldquonewrdquo per sehelliphowever there is a an

obvious question that remains to be answered Why are they so successful The

neurological paradigm will tell you that you are ldquotrickingrdquo the nervous system

and benefiting from the response The musculoskeletal paradigm will state that

increased cooperation and coordination is the likely reason The glaring

oversight is that fascia is the fundamental ldquoscaffoldrdquo by which both neurological

and muscular paradigm depend on The fascial paradigm absorbs the other two

and integrates them into a greater understanding

Fascia

Muscles

Nervous System

Kettlebells Club bells

Medicine Ball

Plyometrics

bull Direct link with fascial force transmission

Extended Fascial

Paradigm

Basic Training Guidelines

Fascial Training Schleip ldquoFascia Fitnessrdquo

1) Engagement of long myofascial chains

Avoid exercising stretching single joints or single muscle

groups

2) Stretch loading with multiple vectorial variations bull Preference for loading around end angle of available motion (stretch)

with differently moderated force amplitudes amp direction

3) Use of elastic rebound Energy storage of fascia bdquocatapult action‟ rather than

muscular effort

4) Preparatory Counter Movement

Bipolar extension amp distal delay

ldquoOrchestrating the perfect movementrdquo

1 The start of a new movement is initiated by distal

extension (dynamic pre-stretch)

2 This is accompanied by a proximal body portion moving into the new direction

3 Finally the more distal body parts follow in a sequential manner (like in an elastic pendulum)

5) Respecting matrix hydration Inclusion of appropriate resting

times for viscoelastic recovery and tissue rehydration

Ex Running at different speeds including brief walking periods in

between

6) Proceed with caution Inclusion of fascial rebound and long

myofascial chains often triggers an exhilarating sense of playfulness of fun and adventure orientation

However if untamed this also leads to

more frequent injuries than standard muscle training with monotonous repetitions

Start with much lower loads than usual

Increase load the following week only if a sense of elegance can be maintained (particularly during the elastic rebound phase)

Out Excercising with abrupt jerky

movement quality In Working with loads that still allow

smooth amp elegant direction changes

These guidelines and examples are nothing ldquonewrdquo per sehelliphowever there is a an

obvious question that remains to be answered Why are they so successful The

neurological paradigm will tell you that you are ldquotrickingrdquo the nervous system

and benefiting from the response The musculoskeletal paradigm will state that

increased cooperation and coordination is the likely reason The glaring

oversight is that fascia is the fundamental ldquoscaffoldrdquo by which both neurological

and muscular paradigm depend on The fascial paradigm absorbs the other two

and integrates them into a greater understanding

Fascia

Muscles

Nervous System

Medicine Ball

Plyometrics

bull Direct link with fascial force transmission

Extended Fascial

Paradigm

Basic Training Guidelines

Fascial Training Schleip ldquoFascia Fitnessrdquo

1) Engagement of long myofascial chains

Avoid exercising stretching single joints or single muscle

groups

2) Stretch loading with multiple vectorial variations bull Preference for loading around end angle of available motion (stretch)

with differently moderated force amplitudes amp direction

3) Use of elastic rebound Energy storage of fascia bdquocatapult action‟ rather than

muscular effort

4) Preparatory Counter Movement

Bipolar extension amp distal delay

ldquoOrchestrating the perfect movementrdquo

1 The start of a new movement is initiated by distal

extension (dynamic pre-stretch)

2 This is accompanied by a proximal body portion moving into the new direction

3 Finally the more distal body parts follow in a sequential manner (like in an elastic pendulum)

5) Respecting matrix hydration Inclusion of appropriate resting

times for viscoelastic recovery and tissue rehydration

Ex Running at different speeds including brief walking periods in

between

6) Proceed with caution Inclusion of fascial rebound and long

myofascial chains often triggers an exhilarating sense of playfulness of fun and adventure orientation

However if untamed this also leads to

more frequent injuries than standard muscle training with monotonous repetitions

Start with much lower loads than usual

Increase load the following week only if a sense of elegance can be maintained (particularly during the elastic rebound phase)

Out Excercising with abrupt jerky

movement quality In Working with loads that still allow

smooth amp elegant direction changes

These guidelines and examples are nothing ldquonewrdquo per sehelliphowever there is a an

obvious question that remains to be answered Why are they so successful The

neurological paradigm will tell you that you are ldquotrickingrdquo the nervous system

and benefiting from the response The musculoskeletal paradigm will state that

increased cooperation and coordination is the likely reason The glaring

oversight is that fascia is the fundamental ldquoscaffoldrdquo by which both neurological

and muscular paradigm depend on The fascial paradigm absorbs the other two

and integrates them into a greater understanding

Fascia

Muscles

Nervous System

Plyometrics

bull Direct link with fascial force transmission

Extended Fascial

Paradigm

Basic Training Guidelines

Fascial Training Schleip ldquoFascia Fitnessrdquo

1) Engagement of long myofascial chains

Avoid exercising stretching single joints or single muscle

groups

2) Stretch loading with multiple vectorial variations bull Preference for loading around end angle of available motion (stretch)

with differently moderated force amplitudes amp direction

3) Use of elastic rebound Energy storage of fascia bdquocatapult action‟ rather than

muscular effort

4) Preparatory Counter Movement

Bipolar extension amp distal delay

ldquoOrchestrating the perfect movementrdquo

1 The start of a new movement is initiated by distal

extension (dynamic pre-stretch)

2 This is accompanied by a proximal body portion moving into the new direction

3 Finally the more distal body parts follow in a sequential manner (like in an elastic pendulum)

5) Respecting matrix hydration Inclusion of appropriate resting

times for viscoelastic recovery and tissue rehydration

Ex Running at different speeds including brief walking periods in

between

6) Proceed with caution Inclusion of fascial rebound and long

myofascial chains often triggers an exhilarating sense of playfulness of fun and adventure orientation

However if untamed this also leads to

more frequent injuries than standard muscle training with monotonous repetitions

Start with much lower loads than usual

Increase load the following week only if a sense of elegance can be maintained (particularly during the elastic rebound phase)

Out Excercising with abrupt jerky

movement quality In Working with loads that still allow

smooth amp elegant direction changes

These guidelines and examples are nothing ldquonewrdquo per sehelliphowever there is a an

obvious question that remains to be answered Why are they so successful The

neurological paradigm will tell you that you are ldquotrickingrdquo the nervous system

and benefiting from the response The musculoskeletal paradigm will state that

increased cooperation and coordination is the likely reason The glaring

oversight is that fascia is the fundamental ldquoscaffoldrdquo by which both neurological

and muscular paradigm depend on The fascial paradigm absorbs the other two

and integrates them into a greater understanding

Fascia

Muscles

Nervous System

Extended Fascial

Paradigm

Basic Training Guidelines

Fascial Training Schleip ldquoFascia Fitnessrdquo

1) Engagement of long myofascial chains

Avoid exercising stretching single joints or single muscle

groups

2) Stretch loading with multiple vectorial variations bull Preference for loading around end angle of available motion (stretch)

with differently moderated force amplitudes amp direction

3) Use of elastic rebound Energy storage of fascia bdquocatapult action‟ rather than

muscular effort

4) Preparatory Counter Movement

Bipolar extension amp distal delay

ldquoOrchestrating the perfect movementrdquo

1 The start of a new movement is initiated by distal

extension (dynamic pre-stretch)

2 This is accompanied by a proximal body portion moving into the new direction

3 Finally the more distal body parts follow in a sequential manner (like in an elastic pendulum)

5) Respecting matrix hydration Inclusion of appropriate resting

times for viscoelastic recovery and tissue rehydration

Ex Running at different speeds including brief walking periods in

between

6) Proceed with caution Inclusion of fascial rebound and long

myofascial chains often triggers an exhilarating sense of playfulness of fun and adventure orientation

However if untamed this also leads to

more frequent injuries than standard muscle training with monotonous repetitions

Start with much lower loads than usual

Increase load the following week only if a sense of elegance can be maintained (particularly during the elastic rebound phase)

Out Excercising with abrupt jerky

movement quality In Working with loads that still allow

smooth amp elegant direction changes

These guidelines and examples are nothing ldquonewrdquo per sehelliphowever there is a an

obvious question that remains to be answered Why are they so successful The

neurological paradigm will tell you that you are ldquotrickingrdquo the nervous system

and benefiting from the response The musculoskeletal paradigm will state that

increased cooperation and coordination is the likely reason The glaring

oversight is that fascia is the fundamental ldquoscaffoldrdquo by which both neurological

and muscular paradigm depend on The fascial paradigm absorbs the other two

and integrates them into a greater understanding

Fascia

Muscles

Nervous System

Fascial Training Schleip ldquoFascia Fitnessrdquo

1) Engagement of long myofascial chains

Avoid exercising stretching single joints or single muscle

groups

2) Stretch loading with multiple vectorial variations bull Preference for loading around end angle of available motion (stretch)

with differently moderated force amplitudes amp direction

3) Use of elastic rebound Energy storage of fascia bdquocatapult action‟ rather than

muscular effort

4) Preparatory Counter Movement

Bipolar extension amp distal delay

ldquoOrchestrating the perfect movementrdquo

1 The start of a new movement is initiated by distal

extension (dynamic pre-stretch)

2 This is accompanied by a proximal body portion moving into the new direction

3 Finally the more distal body parts follow in a sequential manner (like in an elastic pendulum)

5) Respecting matrix hydration Inclusion of appropriate resting

times for viscoelastic recovery and tissue rehydration

Ex Running at different speeds including brief walking periods in

between

6) Proceed with caution Inclusion of fascial rebound and long

myofascial chains often triggers an exhilarating sense of playfulness of fun and adventure orientation

However if untamed this also leads to

more frequent injuries than standard muscle training with monotonous repetitions

Start with much lower loads than usual

Increase load the following week only if a sense of elegance can be maintained (particularly during the elastic rebound phase)

Out Excercising with abrupt jerky

movement quality In Working with loads that still allow

smooth amp elegant direction changes

These guidelines and examples are nothing ldquonewrdquo per sehelliphowever there is a an

obvious question that remains to be answered Why are they so successful The

neurological paradigm will tell you that you are ldquotrickingrdquo the nervous system

and benefiting from the response The musculoskeletal paradigm will state that

increased cooperation and coordination is the likely reason The glaring

oversight is that fascia is the fundamental ldquoscaffoldrdquo by which both neurological

and muscular paradigm depend on The fascial paradigm absorbs the other two

and integrates them into a greater understanding

Fascia

Muscles

Nervous System

2) Stretch loading with multiple vectorial variations bull Preference for loading around end angle of available motion (stretch)

with differently moderated force amplitudes amp direction

3) Use of elastic rebound Energy storage of fascia bdquocatapult action‟ rather than

muscular effort

4) Preparatory Counter Movement

Bipolar extension amp distal delay

ldquoOrchestrating the perfect movementrdquo

1 The start of a new movement is initiated by distal

extension (dynamic pre-stretch)

2 This is accompanied by a proximal body portion moving into the new direction

3 Finally the more distal body parts follow in a sequential manner (like in an elastic pendulum)

5) Respecting matrix hydration Inclusion of appropriate resting

times for viscoelastic recovery and tissue rehydration

Ex Running at different speeds including brief walking periods in

between

6) Proceed with caution Inclusion of fascial rebound and long

myofascial chains often triggers an exhilarating sense of playfulness of fun and adventure orientation

However if untamed this also leads to

more frequent injuries than standard muscle training with monotonous repetitions

Start with much lower loads than usual

Increase load the following week only if a sense of elegance can be maintained (particularly during the elastic rebound phase)

Out Excercising with abrupt jerky

movement quality In Working with loads that still allow

smooth amp elegant direction changes

These guidelines and examples are nothing ldquonewrdquo per sehelliphowever there is a an

obvious question that remains to be answered Why are they so successful The

neurological paradigm will tell you that you are ldquotrickingrdquo the nervous system

and benefiting from the response The musculoskeletal paradigm will state that

increased cooperation and coordination is the likely reason The glaring

oversight is that fascia is the fundamental ldquoscaffoldrdquo by which both neurological

and muscular paradigm depend on The fascial paradigm absorbs the other two

and integrates them into a greater understanding

Fascia

Muscles

Nervous System

3) Use of elastic rebound Energy storage of fascia bdquocatapult action‟ rather than

muscular effort

4) Preparatory Counter Movement

Bipolar extension amp distal delay

ldquoOrchestrating the perfect movementrdquo

1 The start of a new movement is initiated by distal

extension (dynamic pre-stretch)

2 This is accompanied by a proximal body portion moving into the new direction

3 Finally the more distal body parts follow in a sequential manner (like in an elastic pendulum)

5) Respecting matrix hydration Inclusion of appropriate resting

times for viscoelastic recovery and tissue rehydration

Ex Running at different speeds including brief walking periods in

between

6) Proceed with caution Inclusion of fascial rebound and long

myofascial chains often triggers an exhilarating sense of playfulness of fun and adventure orientation

However if untamed this also leads to

more frequent injuries than standard muscle training with monotonous repetitions

Start with much lower loads than usual

Increase load the following week only if a sense of elegance can be maintained (particularly during the elastic rebound phase)

Out Excercising with abrupt jerky

movement quality In Working with loads that still allow

smooth amp elegant direction changes

These guidelines and examples are nothing ldquonewrdquo per sehelliphowever there is a an

obvious question that remains to be answered Why are they so successful The

neurological paradigm will tell you that you are ldquotrickingrdquo the nervous system

and benefiting from the response The musculoskeletal paradigm will state that

increased cooperation and coordination is the likely reason The glaring

oversight is that fascia is the fundamental ldquoscaffoldrdquo by which both neurological

and muscular paradigm depend on The fascial paradigm absorbs the other two

and integrates them into a greater understanding

Fascia

Muscles

Nervous System

4) Preparatory Counter Movement

Bipolar extension amp distal delay

ldquoOrchestrating the perfect movementrdquo

1 The start of a new movement is initiated by distal

extension (dynamic pre-stretch)

2 This is accompanied by a proximal body portion moving into the new direction

3 Finally the more distal body parts follow in a sequential manner (like in an elastic pendulum)

5) Respecting matrix hydration Inclusion of appropriate resting

times for viscoelastic recovery and tissue rehydration

Ex Running at different speeds including brief walking periods in

between

6) Proceed with caution Inclusion of fascial rebound and long

myofascial chains often triggers an exhilarating sense of playfulness of fun and adventure orientation

However if untamed this also leads to

more frequent injuries than standard muscle training with monotonous repetitions

Start with much lower loads than usual

Increase load the following week only if a sense of elegance can be maintained (particularly during the elastic rebound phase)

Out Excercising with abrupt jerky

movement quality In Working with loads that still allow

smooth amp elegant direction changes

These guidelines and examples are nothing ldquonewrdquo per sehelliphowever there is a an

obvious question that remains to be answered Why are they so successful The

neurological paradigm will tell you that you are ldquotrickingrdquo the nervous system

and benefiting from the response The musculoskeletal paradigm will state that

increased cooperation and coordination is the likely reason The glaring

oversight is that fascia is the fundamental ldquoscaffoldrdquo by which both neurological

and muscular paradigm depend on The fascial paradigm absorbs the other two

and integrates them into a greater understanding

Fascia

Muscles

Nervous System

5) Respecting matrix hydration Inclusion of appropriate resting

times for viscoelastic recovery and tissue rehydration

Ex Running at different speeds including brief walking periods in

between

6) Proceed with caution Inclusion of fascial rebound and long

myofascial chains often triggers an exhilarating sense of playfulness of fun and adventure orientation

However if untamed this also leads to

more frequent injuries than standard muscle training with monotonous repetitions

Start with much lower loads than usual

Increase load the following week only if a sense of elegance can be maintained (particularly during the elastic rebound phase)

Out Excercising with abrupt jerky

movement quality In Working with loads that still allow

smooth amp elegant direction changes

These guidelines and examples are nothing ldquonewrdquo per sehelliphowever there is a an

obvious question that remains to be answered Why are they so successful The

neurological paradigm will tell you that you are ldquotrickingrdquo the nervous system

and benefiting from the response The musculoskeletal paradigm will state that

increased cooperation and coordination is the likely reason The glaring

oversight is that fascia is the fundamental ldquoscaffoldrdquo by which both neurological

and muscular paradigm depend on The fascial paradigm absorbs the other two

and integrates them into a greater understanding

Fascia

Muscles

Nervous System

6) Proceed with caution Inclusion of fascial rebound and long

myofascial chains often triggers an exhilarating sense of playfulness of fun and adventure orientation

However if untamed this also leads to

more frequent injuries than standard muscle training with monotonous repetitions

Start with much lower loads than usual

Increase load the following week only if a sense of elegance can be maintained (particularly during the elastic rebound phase)

Out Excercising with abrupt jerky

movement quality In Working with loads that still allow

smooth amp elegant direction changes

These guidelines and examples are nothing ldquonewrdquo per sehelliphowever there is a an

obvious question that remains to be answered Why are they so successful The

neurological paradigm will tell you that you are ldquotrickingrdquo the nervous system

and benefiting from the response The musculoskeletal paradigm will state that

increased cooperation and coordination is the likely reason The glaring

oversight is that fascia is the fundamental ldquoscaffoldrdquo by which both neurological

and muscular paradigm depend on The fascial paradigm absorbs the other two

and integrates them into a greater understanding

Fascia

Muscles

Nervous System

These guidelines and examples are nothing ldquonewrdquo per sehelliphowever there is a an

obvious question that remains to be answered Why are they so successful The

neurological paradigm will tell you that you are ldquotrickingrdquo the nervous system

and benefiting from the response The musculoskeletal paradigm will state that

increased cooperation and coordination is the likely reason The glaring

oversight is that fascia is the fundamental ldquoscaffoldrdquo by which both neurological

and muscular paradigm depend on The fascial paradigm absorbs the other two

and integrates them into a greater understanding

Fascia

Muscles

Nervous System