Fascia—Start the Week with a Swing

We’re kicking off the week with loose, swinging exercises. Why? Movements like these—small jumps, wide swings, or dynamic movements of individual body parts—stimulate our fascia. Thanks to their shaping and supportive functions, the fascia plays a key role in these movements. Whether as force transmitters, force conductors, or as a supportive structure.

You’ll immediately notice that your joints become much looser and more free in their movements. That’s why it’s worth trying out some of the following exercises! These warm-up exercises are

Fascia—Start the Weekend with a Swing

We can work on our fascia and tissues not only with various fascia tools but also with a range of exercises. The focus here is primarily on swinging, jumping, and mobilization exercises. These exercises are particularly useful as part of a warm-up before a workout or as part of a short daily exercise routine.

So here’s your task for today: Choose two or three exercises from the enclosed card and do them during a short break. A gentle leg swing, some ankle mobilization, and perhaps a roll-out for your foot or neck muscles make for a great starting combination! But there are virtually no limits to your creativity—the main thing is to do them regularly!

Fascia – Rolling with a Fascia Ball (Neck)

Today’s exercise is for anyone who wants to take a two- to three-minute break on the massage bench. Just a quick session at the office or at home. For this, you’ll need a wall (preferably one that’s not too smooth but has some texture) and either a fascia ball, tennis ball, or something similar with a smooth surface that isn’t too soft. By rolling out the tissue in this way, we loosen up the structures, increase blood flow, and experience less tension over the long term.

So feel free to use this exercise if:

• You want to take a little break.
• You have tension in your back, shoulders, and neck.
• You want to take good care of your body.
• You do a lot of lifting, carrying, or repetitive one-sided movements in your daily life.

Give it a try right away—the video provides detailed instructions on how to do it!

Fascia – Rolling with a Fascia Roller (Foot)

So let’s dive right into the practical part! We’ll start with our foot—more specifically, the plantar fascia. Without giving anything away, this is actually one of the most pleasant and soothing exercises you can do with a fascia ball or roller. And you can usually feel the effects right away! Our feet often don’t take center stage when it comes to our health or our workouts. However, it’s highly advisable to focus on them regularly, since they’re in constant use every day and are exposed to a wide variety of stresses. If you’re an active runner, it’s even more important to ensure your feet are functioning properly and to tailor your training accordingly. Rolling out the fascia is the first step toward achieving this. You’ll find instructions in the video! If you don’t have any fascia products on hand, you can also use the following alternatives: a hard-shelled bottle, a rolling pin, a tennis ball, or something similar.

Fascia – Live Session

Fascia is an important part of our body and an equally important factor when it comes to our health, pain-free movement, and optimal mobility. That’s why Week 3 is all about fascia, and you’ll gain some insights into how you can keep the fascia in your body supple with a few exercises. Fascia is part of our tissue and can actually be found everywhere—in the foot, the abdominal cavity, on bones, and on and within muscles—so it plays a major role when we move our bodies and also provides structure and support. It’s elastic, but at the same time, it can also be involved in force transmission! It’s truly a fascinating phenomenon, the function of which has not yet been fully understood or researched.

Where do you encounter fascia in your everyday life? Well, quite simply—everywhere! When you move, when you lift weights, when you play sports with a club, or even when you’re standing at your desk and using your body awareness to coordinate your head, hands, and body with one another.
Secondly, you might ask yourself: “Why does fascia have anything to do with my tension and pain?”—we’ll discuss this question in more detail during the live session.

Here’s the short version: due to movement—and possibly one-sided or very intense strain—the tissue often doesn’t get enough time and attention to regenerate. This means returning to full function after being strained. The loss of function caused by “stuck” fascia then, in turn, affects other areas of the body. This week’s goal: to learn a few methods and exercises to loosen fascia tissue and release “adhesions.”

Everyday Movement—A Few Minutes with a Big Impact

In addition to your daily routine, it’s very helpful to have a few exercises on hand that get your body moving, relieve tension, and give you a little energy boost. There are virtually no limits to the types of movement you can do, and you can—and should—discover for yourself where your areas for improvement lie and which exercises are right for you right now. Today, however, we’re giving you a “recipe” that’s always a sure bet: a combination of joint mobility exercises, stretches, and light strength training. This way, you’ll meet the needs of your muscles and joints and add some variety to your daily routine to make it more active—and therefore healthier!

Start the video right away and make it part of your daily routine!

Let’s Work on the Joints—The Spine

Today, we’re focusing on the spine—and on its various ranges of motion, which we’d like to put to use again today. Bending forward, arching backward, and rotating—the individual vertebrae and the joints connected to them give our bodies a wide range of possibilities, allowing us to move in all directions. In everyday life, however, we often neglect to use these movements enough.

In the following video, you’ll find an exercise for rotating the spine—this exercise can also be easily incorporated into your daily work routine. Try to find three or four short breaks throughout the day to do it!

Let’s Work on the Joints—The Neck

You’ve probably experienced it yourself—neck tension. It’s one of the most common types of tension that occur in everyday life. Here, too, the causes can vary. To relieve tense or overworked muscles, you can quickly find relief with a neck stretch and usually see initial improvement. You’ll get another tip on this in Week Three, when we’ll be covering fascia!

Take the time as often as you’d like—preferably once an hour—to stretch your muscles for 30–60 seconds! Enjoy relaxing!

Let’s Focus on the Joints—the Hip

The pelvis and hip are a crucial pivot point for our movements. On the one hand, they serve as the foundation of the spine; on the other, they connect the trunk to the lower limbs. Our legs are involved in a wide variety of movements—which is why it’s a great idea to both strengthen your hip muscles and improve the joint’s flexibility.

Take 3 one-minute breaks today and do the exercise shown in the linked video. Whether you’re at work or on a break, it doesn’t matter!

Let’s Work on Those Joints – Live Inspiration

Week two of the fitness challenge is kicking off—it’s great to see you’re still eagerly participating! Right at the start of week one, I mentioned this: A rolling stone gathers no moss. And that’s exactly our theme for this week! Certain parts of the body keep giving us trouble—and there are many factors behind this. But using your joints and muscles is usually a quick and effective way to address these problem areas. Over the next few days, we’ll go through the individual areas that are most commonly affected. Every day, we’ll provide you with a video of the exercise so you can join in right away. And on Friday, a little surprise awaits you!

In today’s live session, you can get a little extra motivation and gain a deeper insight into how our bodies work!

Let’s Work on Those Joints—Movement Anchors

On the last workday of the week, let’s combine pleasure with practicality. Combine your trip to the coffee machine (or the kitchen in general) with a quick exercise. During the 30 seconds it takes for that much-anticipated coffee to brew, bend forward to stretch the backs of your thighs.
Places like this, which you visit several times a day, are excellent anchor points for a quick stretching exercise. So remember today: your coffee comes with a little stretch for free!

Everyday Movement – Morning Routine

A morning routine helps you get your day off to a great start! Take ten minutes today to follow a short routine we’ve suggested—though you’re, of course, completely free to customize its structure and content. The only requirement is this: Your morning routine should be practical and beneficial to you. It’s useful if it gives you energy—either in the form of calm and inner strength or physical energy through an exercise routine or short strength-building or stretching sessions. So give yourself a little nudge, get out of bed ten minutes earlier, and try to stay undisturbed during that time. Because the focus is on you!

P.S.: Not a morning person? Or is your morning schedule too packed? Of course, you can also do the exercises at any other time of day.

Everyday Movement – Stair Challenge

Today’s topic is convenience—yours, but also the conveniences we encounter in everyday life. When we think in terms of efficiency, it makes sense to take the car, the escalator, or the elevator instead. That way, we use less energy.

If, on the other hand, you prioritize your fitness and health, you’ll think exactly the opposite. Try approaching things from a different angle today and consciously take on the small challenges of everyday life! See the stairs as an opportunity to work out your leg and glute muscles, or to rack up steps on your way to the subway and spend a few more minutes in the fresh air.

Everyday Movement – After-Work Walk

Regardless of the type of exercise, it feels really good to step outside for a few minutes of fresh air. Perhaps as an after-work ritual to take a deep breath and reflect on the day.

In addition, walks or short runs are wonderful activities for getting your circulation going. They actively engage your muscles and joints and provide a good stimulus for movement. To put it simply, we can say: A rolling stone gathers no moss. Our bodies need movement to stay “well-oiled.” Walking, power walking, or jogging in particular engage many joints, muscles, and ligaments. The intensity plays a secondary role here.

So let’s head out into the fresh air for an after-work walk—even if it’s only for ten minutes.

Everyday Movement – Live Inspiration

We’re kicking off this week with an essential topic in the realm of movement—our everyday activities. That means this week is all about how you can ensure your daily routine already includes some elements of movement, giving your body the opportunity to stay active throughout the day. Our goal: hours of inactivity are a thing of the past—short bursts of movement are the way to go today. Whether as a morning or evening routine or as a habit during your coffee break—you’ll all discover the benefits of regular movement this week!

Find out exactly what that might look like and how to find the easiest approach for yourself in today’s Live Tip! Get in the right mindset for the next three weeks—with a little more movement and definitely a greater sense of well-being!