This yoga class will focus on developing the entire core - the muscles surrounding the trunk and pelvis. In this class, expect to experience a balanced yoga practice with special emphasis on standing, balancing, and seated yoga poses for a strong core.
The information below is taken from NASM's blog. Please click here to visit their site.
Foam rolling is a self-myofascial release (SMR) stretching technique that has been embraced throughout the fitness industry. This effective and simple to do technique delivers positive, feel good results. Foam rollers have become easily accessible, either shared at the gym or found in almost any sporting goods aisle to bring home for a minimal investment. Using the foam roller can deliver improvements in flexibility, muscle recovery, movement efficiency, inhibiting overactive muscles, and pain reduction with just minutes of application
SMR can be done with a variety of tools beyond foam rollers, such as medicine balls, handheld rollers or other assistive devices. Foam rollers vary in density, surface structure, and even temperature modifications. Whatever the tool or variation selected, SMR focuses on the neural and fascial systems in the body that can be negatively influenced by poor posture, repetitive motions, or dysfunctional movements (1). These mechanically stressful actions are recognized as an injury by the body, initiating a repair process called the Cumulative Injury Cycle (Figure 1) (1). This cycle follows a path of inflammation, muscle spasm, and the development of soft tissue adhesions that can lead to altered neuromuscular control and muscle imbalance (1-4). The adhesions reduce the elasticity of the soft tissues and can eventually cause a permanent change in the soft tissue structure, referred to as Davis’s Law. SMR focuses on alleviating these adhesions (also known as “trigger points” or “knots”) to restore optimal muscle motion and function (1,5).
SMR is based on the principal of autogenic inhibition. Skeletal muscle tissue contains muscle spindles and Golgi tendon organs (GTO), two neural receptors. Muscle spindles are sensory receptors running parallel to muscle fibers, sensitive to a change and rate of muscle lengthening. When stimulated, they will cause a myotatic stretch reflex that causes the muscle to contract. The GTO receptors, located in the musculotendinous junctions, are stimulated by a change and rate of tension, and when they are stimulated will cause the muscle to relax (2). When a change in tension is sustained at an adequate intensity and duration, muscle spindle activity is inhibited causing a decrease in trigger point activity, accompanied by a reduction of pain (1,6-7). In simpler terms, when the pressure of the body against the foam roller is sustained on the trigger point, the GTO will “turn off” the muscle spindle activity allowing the muscle fibers to stretch, unknot, and realign (5).
Davis’s Law: Soft tissue models along lines of stress.
Autogenic Inhibition: The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.
The Benefits of SMR
SMR benefits include:
• Correction of muscle imbalances
• Muscle relaxation (1,2)
• Improved joint range of motion
• Improved neuromuscular efficiency (1,3,4)
• Reduced soreness and improved tissue recovery (1)
• Suppression/reduction of trigger point sensitivity and pain (2,6,7)
• Decreased neuromuscular hypertonicity (1)
• Provide optimal length-tension relationships
• Decrease the overall effects of stress on the human movement system (1)
Photos from our recent Foam Rolling Class
We are pleased to help launch the introduction of the MYOSPHERE, a treatment apparatus used in myofascial therapy to provide long-term relief of pain and stiffness!
The MYOSPHERE was conceptualized, designed and constructed by Licensed Physical Therapists with input from Healthcare providers, including Dr. Ralph Kruse. The goal is to provide maximum results with advanced myofascial, muscle relaxation, and trigger point therapy with a simple-to-use, portable and affordable device.
This spherical tool is made of a material which is lightweight yet firm enough to target the treatment area. Its specially hand- applied coating is designed to be easily cleaned and forgiving under pressure. The shape allows for multi-directional therapy thus helping treat the most common trigger points, providing even more specificity than the commonly used foam roller.
We utilize the MYOSPHERE during treatments on some of our patients and recommend patients use one at home to maximize their results.
We sell the MYOSPHERE in both our suburban Homewood and downtown Chicago offices.
Pilates is a built-in progression strategy, this allows practitioners to safely progress through fundamentals of movement, beginners to advance. Joseph Pilates defined the exercise to allow students to learn connections, body positions and muscular demands necessary for both physical and mental progress. You will learn to engage and strengthen the muscles in your body at any fitness level.