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

Flexibility

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.

Injury Prevention

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.

Release Tension

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!

Posture

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.

Increase Energy

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

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.

Research snippet: 

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)