Content

About this book 1

About the author 4

Imprint 4

Important Note 4

0. HOW TO USE THIS BOOK 5

1. PEARLS OF WISDOM – OR THE PERFECT POSITION IN THE WATER 7

2. GANGSTER GRIP – SENSE THE POWER OF YOUR TENDONS 10

3. SET YOURSELF FREE – ANYWHERE, ANYTIME 15

4. PUSH YOUR CAR 19

5. INTENDONS – A QUICK GUIDE 23

6. RESEARCH ON TENDONS 24

7. MUSCLES, TENDONS, LIGAMENTS, AND FASCIA 25

8. PROPRIOCEPTION – MUSCLE SENSE AND SENSE OF STRENGTH 27

9. SWINGING BACK AND FORTH 30

10. TENDON SWING 35

11. TENDON SPRINGBOARD 37

12. CLAP YOUR HANDS 41

13. SWARMING TENDONS 43

14. RESISTANCE IS A BLESSING 47

15. RISE FROM THE TABLE 48

16. DON’T MOVE! 51

17. RISE FROM THE TABLE (WITHOUT A TABLE) 52

18. THE LAWS OF THE JUNGLE 54

19. TENDON COACHING 57

20. ARM-WRESTLING 60

21. WITHOUT OXYGEN THINGS TURN SOUR! 63

22. TWISTING AND TURNING 66

23. STEERING WHEEL 67

24. PICKLE JAR 70

25. PICKLE BARREL 73

26. GIANT CORK 74

27. ACTIVELY SITTING 77

28. TOE LEVER 79

29. KNEE CLAMP 81

30. SEAT SCREW 82

31. ARM CLAMP 83

31. HEAD PLANK 84

33. SPINDLES IN TENDONS AND MUSCLES 86

34. TIGERS NEVER SLEEP – ACTIVELY LYING DOWN 89

35. LOLLING 91

36. SOURCES 93

About this book

INTENDONS - ACCESSING THE POWER OF INNER MOVEMENT is the first volume of the INTENDONS-book series. The series presents exercises designed to increase blood flow to tendons, ligaments and fascia, in order to supply them with more oxygen and nutrients. As a result, the tissue regenerates faster and is better protected against injury.

The exercises are based on a simple basic idea and are easy to learn. They are also ideal for people with impaired mobility, since they do not involve any external motions.

This first volume of the INTENDONS series familiarizes you with the basic principles of the method. The exercises were selected to enable you to teach yourself the basics in self-study. As a buyer of the print edition, you will receive additional free electronic versions of the book, as well as access to audio instructions to the exercises on www.intendons.com.

About the author

Harald Xander is a coach and management consultant. His fascination with the Taoist doctrine of "action through non-action" (wu wei) has led him on an unexpected detour to the work with tendons, ligaments and fascia. His Chinese zodiac sign is the water tiger.

Imprint

The German Library lists this publication in the German national bibliography. Detailed bibliographic data is available at http://dnb.ddb.de.

The work is in all its parts protected by copyright. Any reproduction without permission of the publisher is illegal. This applies in particular to all duplications, translations, microfilming, and storage and processing in electronic media.