All Fascia Training Instructions
Detailed explanations of individual fascia exercises. Each exercise is explained clearly, step by step, so that you can perform it accurately and safely.
In addition to each instructional video, there is a separate exercise video that allows you to follow along directly. This allows you to optimally combine and reinforce both technique and execution.
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Instruction: Small Wave
This video demonstrates the “Small Wave” exercise for improving spinal mobility. Starting from a quadruped position, a wave-like movement is created through the spine, engaging the entire spine, including the cervical spine. The exercise promotes stability and flexibility in each individual verte...
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Instruction: Single Leg Float Up
This video demonstrates the “Single Leg Float-up” Pilates exercise for activating the deepest abdominal muscle, the transversus abdominis. The focus is on maintaining a neutral spine by engaging the entire abdominal wall. Learn how to stabilize your core and avoid overactivating other muscles to ...
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Instruction: Jumping Cat
This fascia exercise, known as the “Jumping Cat,” focuses on spinal mobility and engaging the core muscles. You'll learn how to create a dynamic, springy movement through conscious pelvic tilting and arm pressure. The focus is on maintaining a rounded back and activating the fascial chain for imp...
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Instruction: Roll Back and Curl-Up to Halfway-Point
This video demonstrates a fascia-release exercise designed to improve spinal mobility and core strength. The focus is on controlled rolling movements between a rounded and an upright position. The goal is to mobilize the vertebral joints and strengthen the core muscles, while ensuring the movemen...
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Instruction: The Egg
This video demonstrates the Facia exercise “The Egg” to improve spinal mobility and core strength. The focus is on maintaining a rounded spine during forward and backward movements to protect the lower back and engage the deep abdominal muscles. Modifications for different fitness levels and prec...
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Instruction: Dynamic Rolling with Balls
This video demonstrates dynamic rolling exercises using balls to strengthen the core muscles and restore pelvic mobility. Proper placement of the balls at the level of the sacrum is crucial for pelvic tilt and the activation of the deep abdominal muscles. These exercises promote the elasticity of...
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Instruction: Pelvic Rock with Raised Leg
This video demonstrates the “Pelvic Rock with Raised Leg” exercise, designed to loosen a stiff pelvis, often caused by back pain or tight hip flexors. The movement uses the strength of the thigh to lift the pelvis and promotes a relaxed abdominal wall. It helps to relax the hip ligaments, muscles...
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Instruction: Cat Curl with Shin Press
Dieses Video zeigt die "Cat Curl with Shin Press" Übung zur Verbesserung der Rumpfstabilität. Die Übung wird in Bauchlage ausgeführt und erfordert erhöhte Anstrengung gegen die Schwerkraft für stärkere Muskelaktivierung. Fokus liegt auf der Aktivierung der Bauchmuskulatur durch sanften Druck der ...
