Move · Videos · Mobility · 54 min

Fascial Fitness Programme by Robert Schleip and Colleagues

Fascial Fitness Programme by Robert Schleip and Colleagues — video by Robert Schleip Play · 54:14

Video by Robert Schleip on YouTube · Open on YouTube

The original Fascial Fitness programme from fascia researcher Robert Schleip and trainer colleagues: ball and roller work, long-chain stretches, springy swings, soft hops and wall bounces, slow floor flows, then about ten minutes of theory.

  • 54 min
  • Intermediate
  • Moderate impact
  • foam roller, chair, wall

Good forHealthy fascia

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Step by step 14

Tap a time to watch that step in the video.

  1. Seated try-out, then the five principles: counter-movement first, move quietly, long chains, light load, awareness. 2:40
  2. Foot release: a tennis ball under the front of the sole, shifting weight on slowly, then moving it toward the heel. 5:18
  3. Outer thigh: lie on your side on the roller below the hip bone and roll slowly to the knee and back. 6:48
  4. Upper back: roller below the shoulder blades, hands behind the head; lift the hips a little and move gently. 8:47
  5. One leg on a chair, standing knee soft: fold over it, playing with small rotations and knee bends. 10:32
  6. Big-cat stretch: hands on a chair seat, reach one sitting bone up and back as that hand lifts, then both. 12:46
  7. Elephant walk: roll down, walk the hands out, then take small steps toward them, letting the heels lift and lower. 16:42
  8. Warrior lunge holding a bar, front knee no more than 90 degrees, belly lightly engaged, lengthening and spiralling. 19:06
  9. Flying sword: swing a light weight overhead and down between the legs, led by the pelvis; start soft and easy. 21:30
  10. Soft, quiet bounces holding a bar, overhead circles with a weight, then bouncing off a wall with the arms. 24:05
  11. Starfish: breathe from the navel out to the limbs, then slow rolling and reaching into a full-body spiral. 27:06
  12. Octopus leg: lying on your side, push the top leg out in different directions through the heel and toes, each side. 34:51
  13. Standing spinal waves: front to back, side to side, figure eights; then again bent forward, hands on the thighs. 38:24
  14. Theory: what fascia is and how it stores elastic energy, then everyday tips such as springy stair climbing. 43:48

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Begin each move with a small counter-movement the other way, then let the body spring back, moving as quietly as you can.
  • Keep the load light and start the swings and hops easy and soft before building up.
  • Vary directions often and use long chains of movement rather than isolating one muscle.
  • Under the ball, stop where the pressure feels pleasant yet intense, and change position slowly.

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loadweighted overhead swings, wall bounces, elephant walk
  • Wrists & hands takes loadelephant walk, cat stretch on a chair seat
  • Lower back takes loadflying sword swings, roll-downs, warrior lunge
  • Hips takes loadswings, warrior lunge, leg on chair, side-lying reaches
  • Knees takes loadsoft hops, warrior lunge, bent-knee swings
  • Ankles & feet takes loadsoft hops, elephant walk heel lifts, ball under foot
  • Neck moveshead lifts and hangs in cat stretch, folds
  • Elbows moveswall bounces
  • Upper back movesroller on mid-back, spinal waves
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Hands on thighs in the standing wave work; start swings and hops small and soft

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Robert Schleip; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety