Setup	sit with the legs crossed
Action	sit with the legs crossed and perform slow and fluent dynamic multi-directional stretching of the torso and arms, and rotations in the wrists and finger joints. Sit with the legs extended and continue stretching the torso, arms and legs in a slow, fluent dynamic multi-directional way. Sit with the legs extended and apart, stretch the torso, arms and legs multi-directionally, dynamically and fluently. Roll like a ball from the sitting position dynamically, smoothly and fluently several times. When moving back to seat, change the positioning of the legs. Swing to squat several times and finally swing to standing position.
Precision Points	the choreography is a sample of fascia-oriented exercise focusing on the improvement of fascial network elasticity. It includes a dynamic, actively loaded stretching sequence. Trunk-bending sideways, forward bends and rotations do not have to be performed exactly according to this video. The choreography is only an inspirational example. If the exercise focuses on the improvement of fascial network elasticity, the principle of slow, smooth, elegant and fluent, actively loaded dynamic stretching must be followed. The longest possible myofascial meridians, rotations in the spine, big and small joints employed in the movement should be performed and practised.
Purposes	improvement of fascial network elasticity

Setup	stand up
Action	In standing position stretch of the torso and arms multi-directionally, involve side-bends, forward and backward bends, rotations in the spine, wrists and finger joints. Slowly roll forward and bend the knees a bit. Undulate in the torso and simultaneously stretch the arms. Bend the knees more and continue stretching the arms. Move to standing position with the legs apart. Transfer weight to the right and left alternately and stretch the arms dynamically, fluently and multi-directionally at the same time. Finally roll up to standing position.
Precision Points	the choreography is a sample of fascia-oriented exercise focusing on the improvement of fascial network elasticity. It includes a dynamic, actively loaded stretching sequence. Trunk-bending sideways, forward bends and rotations do not have to be performed exactly according to this video. The choreography is only an inspirational example. If the exercise focuses on the improvement of fascial network elasticity, the principle of slow, smooth, elegant and fluent, actively loaded dynamic stretching must be followed. The longest possible myofascial meridians, rotations in the spine, big and small joints employed in the movement should be performed and practised.
Purposes	improvement of fascial network elasticity.

Setup	moderate knee band
Action	swing several times when standing with the knees slightly bent. Roll the feet smoothly and change their positioning. When standing with the knees slightly bent (the calves are stretched in a static way), stretch the arms and torso dynamically. Move to the position of pyramid and roll the feet smoothly. Move the right/left leg slightly backward alternately, involve mini-bouncing of the right/left foot. Perform the undulation and rotation of the torso and smooth multi-directional mini-bouncing in the feet. Involve various steps and jumps, draw inspiration from the animal realm (imitate crabs, cats, spiders etc.). Move the legs towards the arms finally and roll up. Stretch the arms and torso slowly and smoothly.
Precision Points	the choreography is a sample of fascia-oriented exercise focusing on the employment of fasciae in dynamic motion and the improvement of their kinetic energy utilization in bouncing and jumping. It includes actively loaded dynamic stretching. Mini-bounces activate the employment of fasciae in dynamic motion and teach how to involve their kinetic energy. The mini-bounces should be performed smoothly, rhythmically and dynamically. The longest possible myofascial meridians should be employed.
Purposes	enhancement of the use of fascial kinetic energy in dynamic movement, improvement of fascial network elasticity

Fascial Stretch

Fascial Stretch and Elasticity