FF In

Practical Exercises

1.Elastic Recoil Rebound Elasticity

IN: soft elastic dynamic, jumps without noise, and a bouncing rhythm, a sense of ease (like a rubber ball) OUT: edgy, sharp movements, noisy, harsh landings, and sudden shift of direction Basic exercises (Fascia Fitness DVD) - Flying Sword - Power Shoulders - Rebound Arms - Stick Jumps Additional exercises - Elastic jumps in different positions and demands - Leg swings, power kicks, - Load and impact with weights, kettle-bells Add on your own creative ideas:

FF In

Practical Exercises

2. Fascial Stretches IN: long chains are better than short ones, the body as a bodywide network, and integrated tension. Variation between melting stretches and actively loaded stretches.

OUT: isolated local stretches, identical repetitions Basic exercises (FF DVD) - Flamingo Stretch - Cat Stretch - Elephant walk - Warrior Additional exercises - Partner Stretches Anatomy Trains - Melting and Power stretches - Tiger Walk - Small and Big Dolphin - The Dragon - Jungle Stretches - Chair Work: Flying Fish - Chair Work - Floor Work: 360 Space Orientation - Bamboo Stretches Add on your creative ideas:

FF In

Practical Exercises

3 Release and Hydration IN: Melting movements of body at super-slow speed: few millimetres per breathing cycle only, not centimetres.

OUT: rapid scrubbing movements. Basic exercises (FF DVD) Balls: Big foot: foot on balls Roller: Fascia lata Roller: Upper spine Additional exercises Adductor roller Hams Calves Suboccipital tissues Variation on the floor, on the wall Do it yourself treatment: natural face lift Deep listening rehydration: breath, sound, inner movement of selfregulation Self-treatment of deep spinal tissues with balls

Add on your creative ideas: 3

FF In

Practical Exercises

4 Proprioceptive refinement IN: refinement of movement and body awareness. Developing elegance, grace beauty in the bodys expression. Sense of feeling at home in ones body, integrated tension and wellbeing. Fostering a state of mindfulness and a self-friendly attitude.

OUT: Sense of tight control, rigid expectations towards oneself. Precision more important than pleasure. Basic exercises (FF DVD) - Starfish - Full body spiral - Fluid leg strength - Cobra and Variations Additional exercises - Assisted stretches - Micromovements & Undulations - Myofascial Stretch in combination with micromovements - Waterfall and fluid dynamics of the back - Octopus and the web of life - Variations on the cobra: floor, back, side, front - Networking ribs - Sting Ray dance Add on your creative ideas