Stretch-Mobility-Strength & Release
These classes are designed for older adults and anyone who needs to get moving again – building strength, flexibility and fitness.
Using a combination of pilates and yoga, these classes will get your body moving and feeling better. These classes will serve to get your general fitness back up as well as get you moving with greater ease and flexibility.
Maximum size class is 6 participants.
Stretch, Mobility, Strength & 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
Gong Sound Healing with Restorative Yoga$99
Due to popular request, this Full Moon ceremony hosted by the lovely Galina Nistor will be held on Saturday, 26th June from 4pm until 5.30pm/6pm and includes your personal gift, a Lavendar Eye Pillow from WheatBags Love.
Galina will guide you into floor based restorative yoga poses to allow the physical body to deeply relax, also using calming breathing techniques for our nervous system.4pm to 6pm26th June 20211.5 to 2 hours duration
Pick & Mix 20 Pack$600
This is our most popular package for clients attending 2-3 or less classes per week.
NB: If attending 4 classes or more each week, then our Value Term Pack is the most economical option (less than $25 per class) and ability to pause the pack if you go away on holiday.
Attend any one of our classes on the timetable and enjoy a 6 month expiry.
Cool feature: All classes can be booked into 1 minute prior to start time!6 months20 classes of any type55 mins class duration
3 Classes for $49: New Client Intro Trial Pack$49
For anyone brand new to our Studio, try 3 x classes of any type at our studio.
Please wear socks or grip socks for Pilates.
Remember to wear sneakers if attending FAT BURNER & bring your water bottle. Complimentary gym towel provided.
Not to be used in conjunction with any other Offers.14 day expiry from date of first class attendedEnter Promo code 3FOR49 @ the checkout55 mins class duration
Unlimited classes: Value Term Pack$25/class
Outstanding value! Enjoy Unlimited classes and 4 x Pilates Reformer classes each week!
Best value option: Less than $25 per class
12 week Term pack – pause if away on holidays
Pay in Full $1188 (Save $99 and receive 1 Week Free!)
or choose convenient Weekly Autopay Option: $99/wk
Cool feature: All classes can be booked into 1 minute prior to start time!55 mins class duration
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