Fitness and Health : Improve Fasciae Fitness with Qi Gong
Fasciae Fitness with Qi Gong : Improve Fitness and Health
This course is perfect for you, when you want to take care of your body, improving overall fitness and health without exhausting yourself.
The Fascia Qi Gong exercises for fitness and health are inspired by traditional health exercises and adapted to fascia training. Most exercises are gentle, some demanding in coordination, others powerful.
The exercises of the first half of the course are very simple to do. And you will already feel the relaxation in important regions of the body, like neck, lower back and shoulders. These regions are often stressed out through long periods of sitting in our daily lives, reducing fitness and affecting our health.
The course is designed to vitalise your fasciae tissue through 3-dimensional and slow movements. Through practicing the exercises in the course you will feel that your movements become more efficient and smooth, which has a protective effect on the health of your joints and tissues on a long term of view.
The Qi Gong exercises will take you through a variety of small but healthy skills like:
Meditation and awareness practice
Fasciae tissue training from tip to toe
Balance and better control of emotions through relaxation on demand
Also the exercises here in the course have a lot of preventive effects beneficial to health and fitness:
Spine immobility and back pain
general pain prevention
asthma and similar breathing problems
restlessness, lack of concentration
The intensive, relaxed contact to one’s own body through Qi Gong also makes it possible to make one’s own work more tension-free, more relaxed and more creative. The deep, inner letting go leads you to the foundation of health and fitness.
Deep relaxation is an important basic skill for any kind of exercise or sport.
Felted fascia can impair the interaction of the muscles and joints in the body and lead to unphysiological, tiring and rough movements. In the long run, some structures in the body are overloaded and pain can develop.
The deep relaxation through fascia Qi Gong helps to avoid structural overloads and therefore protect your health and fitness.
Some exercises of Qi Gong are inspired by animals. Animals move gently yet powerfully and take enough time to rest. This keeps their fascia soft and supple.
Qi Gong is an integral part of TCM and Asian martial arts. The course instructor, Didier Hartmann, studied intensively for 12 years under the guidance of Ajahn Lao Vongvilay and combined his knowledge as a martial arts master with the current findings of fascia research and physical therapie. Didier Hartmann is the author of the german book “Faszien Training mit Qi Gong” and created the german bestseller online course “Faszien-Fitness mit Qi Gong“, now available here in english as „Fitness and Health : Improve Fasciae Fitness with Qi Gong“.
Don’t hesitate. Start the journey to yourself now. Find out how to improve your health in easy steps and see your fitness levelling up.
Some background information:
Neuromyofascial Web – Essential For Fitness and Health
Fascia was systematically ignored, dissected out and thrown away. However, fascia forms the biological container and connector for muscles and also all other organs and tissue. In dissection, fascia is literally a greasy mess (far away from being beautiful like shown in the books) and very variable among individuals as it forms follows its function. So its architecture is hard to delineate. For many years, fascia has not been seen as an own system. But in the last ten years the role of fascia in biomechanics of our body become more and more known. That is also why a lot of treatments who affects the fascia emerge now as it really seems to be the basic of our health and fitness.
Nowadays, the integrating mechano-biological nature of the fascial web helps also to understand better the effects on health and fitness of traditional treatment methods like Qi Gong, Yoga or traditional martial arts. As it is all one net with no separation from top to toe or from core to skin. Every cell is hooked into – and responds to – the environment of the fascia. That may also be, why in traditional Chinese Medicine they talk about the health benefits on organs by exercising Qi Gong and also about increasing your energy level through these exercises. This is a modern way of seeing these traditional forms of training.
The Neuromyofacial Web – The Network That Forms The Basis Of Fitness and Health
The neuromyofascial web integrates fascia into the musculoskeletal system. And also leads to an understanding and questioning of “what controls all of this?” – our neurological system. Like landmarks we can label areas within the fascial web, like the plantar fascia, Achilles tendon or the iliotibial band, but these are just local expressions of the singular fascial web. Finally it seems so clear and easy to understand, that of course our bodies are holistic and interconnected structures in continuous exchange with the nervous system and the environment.
You can even think it to a point where your personal fitness and health is also interconnected to everyones fitness and health level in your social surroundings. There is a whole branch of medicine who is recently doing research about these findings. It is called the bio-psycho-social medicine…
You can think about oceans, rivers and lakes and name them, but from a certain point of view there is only one interconnected water in the world. Fascia is similar. And if we talk about individual nerves, we still don’t know how the individual person activates them to achieve a certain goal. How did this person learn it? Often we copy movements and posture from our parents and idols. Unluckily we often do movements with an overdose of tension. Or we are sitting a lot, focussing on our work and slowly lose the neurological connection to the feeling to our body, which definitely counteracts our wish for more health and fitness. We often don’t feel this overdose of tension anymore. It become our normal feeling. Only if we restart to focus on our body functions we will bring back this connection to our conscious mind. That is also a reason why Qi Gong (and also Yoga) is so successful to restore us with energy: because it brings our minds back to his source, to the present moment. Therefore attention and mindfulness, which are also trained through Qi Gong, are key resources to improve fascia tissue. It reconnects our neurological system to the awareness of our being, of our structures and functioning and build the foundation of health and fitness.
Our common scientific nomenclature was established in a time, where we began to build cars and machines – and also in medicine we tried to isolate and to understand simple functionalities. No the time has come to scientifically put everything together: the body with its nervous system and the interconnecting fascia.
Avoiding injury should be part of your fitness and health program. Therefore Qi Gong can help you to recover faster or avoid injury through a better, more elastic fascia system.
A healthy fascia system means, it can take more load and spread it more effective throughout the whole body if its soft interconnectivity works well and is trained to do so.
Hard to understand why we have not really seen or explored the connective-tissue system’s responses earlier.
Fascia Care For Fitness and Health – move slow and become conscious about your system
One aspect of fascia training is slow movements with low tension of muscles. By doing slow movements throughout the Qi Gong exercises you will be more conscious with what you are just doing now. Your nervous system will be more attentive to the body structure and lower tensions in your muscles if not needed. As you will try to move with ease and low tension in your Qi Gong training, you will become conscious about the unnecessary tensions and relax. Also muscles will work better together, so there will be less need of strength in isolated parts of the body. When the whole system works better together, injuries of isolated parts of the body structure through over- or underuse will be less probable. Your health and fitness will benefit.
Stretching For Health – is this only Yoga?
The phenomenon we call stretch or lengthening is mainly a function not only of the muscle lengthening but also of the fascia sliding along. Especially here the neurological system plays a major role. It controls the tension and degree of relaxation of the muscle and fascial fibres in rest position or in action. So do you have to stretch strongly with a lot of pain to gain more mobility? No. Most important will be to achieve a calm and relaxed mind. Your body will follow. You will feel having more energy and your health and fitness can improve.
The biggest problem of our time is, that our attention is permanent driven out of ourselves. Dealing with problems, with subjects of our work or with our “avatars” in social media. All these things doesn’t allow you to connect your attention to yourself, your own body.
As soon as you start looking inside, for example with one of the first exercises in this Qi Gong course, just closing the eyes and watch your mind, your body and see what’s happening, you will recognise that many things you were trying to achieve or find outside of yourself has been waiting on you inside of yourself. Simply by closing your eyes and doing less, you are one step closer to your personal health and fitness.
For health and fitness you need energy. And to gain energy you need peace and rest. Then you feel the natural need of movement.
Think about animals. How do they live their lives and stay healthy and fit? They move around and uses their bodies in the way they were meant for. And you will discover that they take long time for relaxation also.
So you may think you can achieve more mobility only through Yoga. But in fact there are many ways to do so. As mentioned above a main part is the conscious relaxation of the body tissue and this you can achieve also through regular Qi Gong training, like you will learn in this course.
Tensigrity and Fitness
Most injuries occur when connective tissue is stretched faster than it can respond. One thing is the neurological system, maybe a tiredness. And the other thing is hydration. Less hydration means less elastic response. Tensigrity is the key to a fascia system which can easily absorb loads. It means that pressure is allocated through the whole interconnected system. This is the case, when the system is regularly trained and well nourished. Overtension or weakness in parts of the system leads to a non effective distribution of load and may in long term affect health and fitness. That maybe the modern translation of “blockages” used in the context of TCM practitioners.
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Fasciae Fitness and Health : Basics and your 10 Week Qi Gong Challenge Worksheet
Start here to learn more about the course and about how to use it for health and relaxation.
Warm up exercises. Try a few of these, and do one or two before each lesson.
This lesson is great to make the fasciae tissue around your spine fluid and mobile again.
This exercise is simple but will lead to so many benefits, just by calming your mind, breathing deeper and relaxing your tissue from inside.
This way of breathing can give you a whole new world of understanding your way of being and your way of exercising in general.
Arms and legs should be used in a synchronized way, to be energy efficient, smooth and maintain relaxation.
Continue with these simple relaxing exercises
Tapping and shaking is for sure one of the most ancient ways of enhancing your blood flow. Animals do it regularly.
In this lesson you will learn simple but effective exercises which combine small movements of the arms with your standing posture.
The Qi Gong walking exercise can be also named as "walking meditation". It is a good way to relax the legs and the lower spine in an active way.
These classic brocades exercises are ideal to mobilize your fasciae tissue around your neck and shoulders.
These classic brocades exercises are ideal to mobilize your fasciae tissue around the spine.
Guided Meditation for your standing exercise (Audio only)
Listen to this Audio during you do one of the standing exercises of 3 or 8. Just as an inspiration what to think about during you stand still.
Next Level - improve your fasciae mobility and connection
My favorite exercise to move the fasciae tissue around the whole spine.
A very beautiful form of 5 simple movements to prevent pain due to long sitting.
Combine movements of your legs with your arms.
Especially office workers often suffer from neck and shoulder pain. Therefore these two exercises are designed to prevent pain in these regions.
Going into complexity
Learn to use your growing movement capabilities.
Another more complex exercise to prevent pain due to long sitting and fasciae adhesion in the lower spine.
Consciousness of the legs - mobility and strength of the hips
This simple exercise can improve your balance and therefore it is also good to prevent falls.
The horse stance is a very old classic Qi Gong exercise, which leads to great will power and deep breathing if practiced correctly. This stance is not easy, and you should not do it, if you fill stiff in your hips or have knee pain.
Kicking is a very easy and natural way to make more use of the capabilities of our legs range of motion, and therefore enhance the fasciae tissue in this region.
This lesson will lead you to more strength in your arms and shoulders and also activate your abdominal muscles as you will walk on all four "feet".
For this lesson you need already some strength in your arms and a good balance in your feet.
Animal styles - learning from nature how to move smooth
The bear style is also combined with a special bear warm up.
These two animal moves will improve your balance and also trains the eyes, where is often a lot of tension around the forehead.
The deer style is an almost forgotten animal style in Qi Gong.
The snake style is very complex. Not easy to learn but a very nice full body movement.
The tiger here moves slowly. Your shoulders may relax and your understanding of footwork will improve.
Rare Qi Gong and Fasciae Exercises
The Qi Gong Balls are a great way to prevent elbow pain due to PC work etc.
These exercises are rarely shown as they look weird. But they are very good to release tension in the region of the head, the eyes and the tongue.
Finally you can come to a free interpretation of all these exercises together. Just move slowly and consciously. Feel yourself and enjoy!