Stretch, Mobility & Release Classes
What are Stretch, Mobility & Release Classes?
In our signature Stretch and Release classes, we work on promoting healthy muscle ‘fascia’ as well as simply ‘tight muscles’. We use a combination of exercise science techniques, props, pilates and yoga therapy for these classes.
What is ‘muscle fascia’?
It is only in recent years of research that the health science industry has determined that fascia is of importance. Research shows that fascia is actually responsible for restricting movement and causing pain. Therefore it is not simply muscles or joints themselves causing pain.
Fascia holds the muscle together and keeps it in the correct place. The fascia separates the muscles so they can work independently of each other. The fascia provides a lubricated surface so that the muscles can move smoothly against each other.
Unhealthy fascia dries up and tightens around muscles, limiting mobility and can cause painful knots to develop. A lifestyle of limited physical activity – too little movement day after day, repetitive movement that overworks one part of the body, or trauma like surgery or an injury can cause the fascia to dry up and tighten.
Benefits of Stretching Muscles and Fascia
Stretching improves flexibility. The more you stretch, the more you move your muscles, and the more flexible you become. Over time, stretching will become easier for your body which results in improved flexibility.
When your muscles are warm and stretched, movement becomes easier and more fluid-like which helps with injury prevention.
Increased Nutrients and Reduced Soreness
Stretching increases blood and nutrient supply to muscles. An increased blood and nutrient supply also helps reduce soreness.
Many individuals carry stress in their muscles. When feeling overwhelmed, muscles tighten acting as a defensive strategy. The more you stretch, the less tense muscles will be. Stretching is a very effective form of stress management!
Stretching is also beneficial to improve your posture. Poor posture can be reversed and healed by stretching tight muscles. Tight muscles can pull your structure into misalignment giving bad posture and aches and pains. Stretching tight muscles encourages proper alignment.
Because stretching allows for an increased blood and nutrient flow throughout the body, not only will you feel refreshed, but also your energy levels will be increased resulting in an improved sense of invigoration.
Note: Stretching is not a warm up activity!!
There is some confusion over whether stretching should be done before a work out. Stretching with cold muscles may result in injury. Stretching is most effective when muscles are warm. It is best to stretch after a small amount of physical activity when the muscles have adequate blood flow.
Foam rolling is a great way to check in with your body to pinpoint where exactly your fascia is tight and holding tension. Our Stretch and release classes can include foam rolling. This technique enables the participant to find a trigger point or tight spot and work on that spot for around 60 seconds or as needed. It will slowly dissipate and over time this helps restore the fascia to optimal health.
Stretching should be done with all the major muscle tendon groups – neck, shoulders, chest, trunk, lower back, hips, legs, and ankles—at least two to three times a week. If you stretch on an irregular schedule, your body won’t be able to maintain a consistent range of motion. Because stretching increases your range of motion, it is important to get in the habit of stretching often in order to increase flexibility.
The rule of thumb is for every hour that we spend doing exercise, spend 30 minutes doing work to improve the health of your fascia.
(Harvard Health Publishing, Harvard Medical School 2019)
Team-building yoga - Company conference Bowral, Southern Highlands
Corporate lunchtime yoga, mobility & stretch session North Sydney
Nulla ac enim ligula.
Studio High street
Calorie Drop 20 Pack$520
Burn up to 750 calories in a session of this high intensity yet low impact trampoline fitness. If you want to lose kilo’s, this is totally the pack for you. It is fun and upbeat. Workout at your own pace. So long as you’re moving, you are shredding!
Choose either Calorie Drop UBOUND classes or choose some Okido Yoga for a stretch, strengthen class and to balance out all the cardio!
Complimentary towel provided during your workout session. Please remember to bring your water bottle!
Valid for 6 monthsFor class times, please view our timetable or Enrol below20 Value Pack ($26 per class)45 mins
Reformer 20 Pack$600
These classes work to help build lean muscles, super strong abdonimals and pelvic floor as well as improve your posture and range of movement.
Pilates is renowned for providing a superior workout to tone and lengthen your muscles. Extra focus an more exercises using eccentric muscle contractions is what helps us to achieve great overall body conditionings.
Pilates Reformer is used to become toned, fit and strong. It is used by all ages and abilitie and is used also by sports people, athletes & dancers for improving (sports) performance.For class times, view our timetable or Enrol below20 Value Pack ($30 per class)60 mins
How to spend your Saturday or Sunday afternoon? Try something different, from an immersion in a form of yoga such as Yin yoga or Restorative yoga…try a a deeply relaxing sound bath with gong sound healing. You might like to learn about Macrobiotic cooking and nutrition according to the 5 Element theory in Traditional Chinese Medicine (TCM) – eating foods which are appropriate for your particular constitution. You can also add another layer to your Japaense yoga or yin yoga practice with our yin immersios and Food Energetics according to the 5 Elements.
We have a number of weekend workshops. You can check out the details on our Events page.For class times, view our timetable or Enrol belowRunning Saturday and Sunday afternoons - See EVENTS60 mins
12 Week Lifestyle Membership: Unlimited classes – Weekly Autopay$99/wk
Best value option for i) those attending 4 x Reformer classes or more per week and ii) those attending 4 x any other (non-reformer) classes or more per week. Pay in Full $1188 (Save $96 and receive 1 Week Free!)Unlimited classes (incl. maximum 4 x Reformer per wk)Weekly Autopay OR Save $96 by paying in Full & Receive 1 week FREE60 mins
LATEST FROM THE BLOG
9 January , 2021
by Studio High Street
Restorative yoga is a simple yet profound practice. The idea is to create a nurturing environment in which the body can feel completely supported. Restorative yoga includes: * Gentle joint release sequences and limbering movements to warm..