Foam Rolling Techniques & Options

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Foam Rolling is a self-myofascial release (SMR) stretching technique that involves applying a sustained pressure into the myofascial connective tissue. The concepts of myofascial release (MFR) which is a very effective hands-on technique that provides stretching, compression and sustained pressure into restricted areas of fascia (connective tissue) in the body to eliminate pain and restore motion. MFR is a form of structural bodywork, which works on the body as a whole to allow the fascial system to return to its correct position, length and function.

Connective tissue envelops muscle, bone, and organs continuously through many layers. The fascial web connects us holistically in movement and function. There are 10 times as many sensory receptors in your fascial tissues as there are in your muscles (Stillwell 1957). For each spindle, there are about 10 receptors in the surrounding fascia – in the surface epimysium, the tendon and attachment of fascia, the nearby ligaments and superficial layers. (Stecco et al. 2009)

Myofascial release is a safe and effective technique that can be done with a variety of tools including the foam roller, rubber balls, handheld rollers and other assistive devices. The benefits of SMR are correction of muscle imbalances, muscle relaxation, improved joint range of motion, improved neuromuscular efficiency, reduced muscles soreness, and decrease overall stress on the body. Myofascial release focuses on restoring optimal muscle motion and function.

foam Rl sideBenefits of SMR:

  • Corrective muscle imbalances
  • Reduce muscle soreness
  • Improve joint range of motion
  • Improved neuromuscular efficiency
  • Decrease overall stress on the body

How do you decide what foam roller option is the best?

There are multiple things to consider when selecting a foam roller. Firmness, shape, and area of the body that needs release or trigger point work. We advise clients to start slow with a foam roller that has moderate firmness as they gradually get comfortable with the applied pressure they can advance to firmer rollers, balls and myofascial release devices. Each area of the body may require a different ball or roller to release that area layer, hence muscles are different shapes, sizes and vary considerably from person to person. For example, runners and cyclists may need a firmer roller to release deep muscle tension in the legs and gluteal muscles compare to someone who swims and needs deeper work for the back (latissimus dorsi) and the shoulders (deltoids).

Balls of various shapes and sizes are a great tool to massage and stretch localized areas of the body. They can be easily placed in the belly of the muscle or directly on trigger points to release tightness and chronic pain. Balls also come with vibration to add an active release into a specific layer or muscles areas.

Balls foam roller 7 balls 2

Foam Rollers come in various shapes and sizes to roll out, massage and stretch the body. They cover a broader area of the body and are an effect tool for larger muscle groups like the back, legs, and gluteal. We recommend most clients starting here and learning the basic rolling movements for all large muscle groups and then moving to deeper muscles and fascia layers with balls.

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REFERENCES

Stecco, C., et al. 2009. Mechanics of Crural Fascia: From anatomy to constitutive modelling. Surgical and Radiologic Anatomy, 31 (7), 523-29.

Stillwell, D.L. 1957. Reginal Variations in the Innervation of Deep Fasciae and Aponeuroses. The Anatomical Record, 127 (4), 635-53.

Myers, T.W. 2014. Anatomy Trains: Myofascial Meridians for Manual Movement Therapists. 3rd ed. New York Churchill Livingstone.

Myers, T.W. 2011. Fascial Fitness: Training in Neuromyofascial Web. Idea Fitness Journal, 8 (4), 36-43.

Techniques for Mindful Recovery

 

meditation

In order for you to recovery fully, the process needs to be proactive, planned and effectively executed. It’s important to remember that your body breaks down when you perform physical work/exercise. Exercise and physical work will cause changes in the body such as muscle tissue breakdown and the depletion of energy stores, as well as fluid loss. This will cause the body to fall into a fatigued state.

Recovery after exercise is essential for your muscles and tissue to heal correctly. Recovery allows the body to replenish energy stores and repair those damaged tissues. A lack of proper recovery can lead to over-training, otherwise known as under-recovery or over-reaching.  If your training stimulus is too high or too frequent, then exhaustion can occur if your body does not get the right amount of time to recover.

Overtraining Syndrome can develop if fatigue is not addressed, which can lead to a host of physiological and chemical changes. To put it simply, building fatigue upon fatigue will result in the inability to adequately adapt, resulting in inflammation, missed lifts and mediocre workouts.

There are as many methods of recovery, but finding the right combination that works for your body is key. Mindfulness practices can help across a wide spectrum of issues including personal health, fitness performance, mental acuity, reducing stress. decreasing pain and anxiety.

Techniques for Mindful Recovery:

Hydration
Replace lost fluids! You lose a lot of fluid during exercise and you should be replacing it during exercise, and filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve everyone of your bodily functions. Adequate fluid replacement is even more critical for endurance athletes who tend to lose large amounts of water during hours of sweating.

PNF Stretching
PNF Stretching can help you recover from high impact sports such as skiing, soccer, football, lacrosse, baseball, hockey and running. The foot, knee and hip experience an intense impact frequently during these sports. To stay active and progress in your sport or activity, proper stretching is key.

BEMER Therapy
Improving microcirculation through the BEMER application has crucial effects on the fitness level and training program of athletes. BEMER can help improve the body’s ability to recover from muscle soreness and fatigue from post workouts.

Restorative Yoga
Restorative Yoga is a wonderful type of yoga that is relaxing, supportive and renews the spirit and mind. Restorative Yoga has a profound effect on the autonomic nervous system, which is a crucial element to its ability for helping the body recover. The emphasis is on deliberately slowing down and providing optimal comfort and ease. This restorative yoga practice activates the parasympathetic nervous system, responsible for resting and digesting, restoring easy breathing, lowering blood pressure and heart rates, relaxing tension, and bringing greater balance.

Meditation
Meditation gives us an opportunity to take a step back, breathe, and evaluate our inner soul. Meditation lets us relax, evaluate ourselves, our progress and the benefits to physical, emotional, mental, and spiritual well-being. It promotes internal awareness, an opportunity to objectively observe, versus react, to our environment. It offers you the ability to manage and handle toxic emotions, such as anger, guilt, fear and grief.

Hot Epsom Salt Bath
Epsom salts have been used by many different cultures for hundreds of years. Taking an Epsom Salt Bath is an advanced detoxification strategy that has remarkable health benefits. An Epsom salt bath pulls toxins out of the body; improving muscle/nerve function, reduces inflammation and improves blood flow.

Epsom salts are named after a bitter saline spring, located at Epsom in Surrey, England. Epsom is fairly different compared to traditional salts because it’s a naturally occurring pure mineral compound of magnesium and sulfate. These minerals have very powerful health benefits that can enhance the detoxification capabilities of the body.

Magnesium plays a critical role in over 325 enzymes, helps to improve muscle and nerve function, reduces inflammation and improves blood flow and oxygenation throughout the body. Sulfates are necessary building blocks for healthy joints, skin and nervous tissue. Epsom salts replenish the body’s magnesium levels and sulfates. This combination helps to flush toxins from the body and helps build key protein molecules in the brain tissue and joints.  Source: http://www.epsomsaltsoakbath.com

relax and recover

 

 

 

 

 

 

 

 

 

 

 

Group Stretching Clinic

Group of young sporty people in Child pose

Group Stretching Clinic

Fridays
11:00am – 12:00pm
January 4, 11, 18, 25
4-Weeks – $60/session

Wednesdays
5:00pm — 6:00pm
January 9, 16, 23, 30
4 Weeks – $60/session

This class will teach you safe stretching techniques that will help keep your joints and muscles supple.  This class will include breathing exercises, body postures, and static stretching that will give you balance, relaxation, and relieve muscle tension. A short sequence of mat pilates exercises will also be included for core strength. Participants should come prepared to participate in loose fitting athletic clothing and bring water.

Holistic & Integrative Wellness Center
Noroton Heights Shopping Center
300 Heights Road, Darien, CT
To register call (203) 644-6688

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Group Stretching Clinic

Group Stretching Clinic

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Fridays

10:30am – 11:30am

November 30, December 7, 14, 21

4 Weeks – $40/session

Class limited to 10 participants

Holistic & Integrative Wellness Center

Noroton Heights Shopping Center

300 Heights Road, Darien, CT

This session will teach you safe stretching techniques that will help keep your joints and muscles supple.  This class will include breathing exercises, body postures, and static stretching that will give you balance, relaxation, and relieve muscle tension. A short sequence of mat pilates exercises will also be included for core strength. Participants should come prepared to participate in loose fitting athletic clothing and bring water.

 For directions, registration, and additional information contact:

Allison Stolar (203) 644-6688

www.inspiretrainfit.com

 

DELAYED ONSET MUSCLE SORENESS

 

Sore Muscle

Why Are My Muscles Sore?

DELAYED ONSET MUSCLE SORENESS – AND HOW WE CAN HELP

 We have all experienced soreness during or after exercise. But as trainers we know not all discomfort is the same. Muscle pain from exercise can be divided into three categories:

  1. Pain or discomfort during or immediately after exercise.
  2. Pain or discomfort 2-3 days after unaccustomed exercise (referred to as Delayed Onset Muscle Soreness, or DOMS).
  3. Pain from involuntary muscle contractions or cramps that lasts for several seconds.

Today we are going to address DOMS, which “results from strenuous exercise that goes beyond the intensity or duration for which the muscle is accustomed to performing.” (see Dierking article, p. 44, full cite below). This soreness usually begins 24 hours after exercise and peaks 48-72 hours thereafter. The discomfort may continue for a full week as much as 7 to 10 days.  Scientists still have not determined conclusively what causes delayed muscles soreness, but there are numerous theories under study as well as remedies that novice exercisers can utilize for relief.

Why do people experience DOMS?

Lactic Acid accumulation in the muscles was originally believed to be the likely cause of Delayed Onset Muscle Soreness.  However, researchers now believe that this is the cause of discomfort during exercise, not two days later.

Some researchers believe that since muscles are elastic and connective tissue is stiff, connective tissue damage during vigorous resistance training may be the cause.  Recent research, however, now suggests the primary cause of muscle soreness is damage to the muscle itself.  Scientists believe exercising a muscle beyond what it is accustomed to causes slight tears in the muscle.  This is known as the Overload Principle. This theory has not been proven, but many bodybuilders believe it to be true. This scenario can especially be seen when performing exercises such as lowering a weight at a slow speed or sprinting downhill.

Another cause may be inflammation of the damaged area. The inflammatory process begins immediately following exercise. When the inflammatory process reaches a certain level, the nerve endings for pain respond, resulting in muscular soreness.

Research shows that DOMS is most prevalent in the beginning stages of physical activity. The body needs to adjust as the muscles grow. This is why athletes often cross-train and vary their routines to continue to challenge their bodies and develop their muscle strength.

Ways to address DOMS pain:

Inspire Train Fit offers many holistic modalities and therapies that can offer relief from delayed muscle soreness such as PNF Stretch sessions, myofascial release therapy, and BEMER therapy sessions to help relieve soreness and increase performance.

It is important to distinguish the difference between moderate muscle soreness induced by exercise and muscle overuse or injury. If soreness prevents you from performing daily activities associated with living and work, then it’s time to rest.

Many therapists and trainers will recommend Rest, Ice, Compression, and Elevation (RICE). Ice can be applied for 15-20 minutes on and off daily to relieve soreness. Compression can be applied with kinesotaping, ace bandages or compression sleeves or socks.

Many exercise enthusiasts do not like to miss exercise sessions, so there are some alternative methods we can offer to help with the recovery process.  A light workout that keeps the blood flowing with low-moderate intensity is best. We also recommend that you train different muscles groups to give your sore muscles a break from activity. For example, we can train your lower body (legs) if your upper body is sore.

Stretching can provide some relief. Yoga offers a great workout that can reduce stress, soreness, and offer recovery for the mind, body, and spirit.

Self-myofascial release such as foam rolling is another very effective technique. Foam rolling involves applying a sustained pressure into the myofascial connective tissue. We can help select a roller that is appropriate for you and your pain tolerance to focus on restoring optimal muscle motion and function. The more you foam roll the more comfortable it will become and the faster you will recover.

A deep tissue massage can help relieve lactic acid build up and inflammation in the muscles, offering relaxation, improved circulation, reduced stress and reduced tension. Finally, consider using anti-inflammatory pain relievers such as ibuprofen  to reduce inflammation and soreness.

Addressing muscle soreness is just one way Inspire Train Fit achieves its goals of helping people move, feel, and live better.

Allison Milano- Stolar, MA
Health Fitness Specialist

Sources:

Dierking, Jenny K. & Bemben, Michael G.   Strength and Conditioning Journal.
“Delayed Onset Muscle Soreness.” August 1998.  Pgs. 44-47.

Dierking, Jenny K. & Bemben, Michael G.   Strength and Conditioning Journal.                       “Recommendations for the Avoidance of Delayed Onset Muscle Soreness.” August 2001.

 

 

 

 

 

 

Workplace Stretching Program

WORKPLACE STRETCHING BY INSPIRE TRAIN FIT

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Promote happy, healthy employees!

Inspire Train Fit offers a Corporate Stretching Program that can be done in the convenience of your office using our mobile stretch tables and fitness mats. Our team of Health Fitness Specialists will provide a safe and effective stretch program for your employees using PNF and muscle activation techniques. Individual and group sessions are available depending on a company’s size and needs. Individual sessions are 20 minutes per employee; group sessions are 45-60 minutes per class.

Benefits of workplace stretching include:

  • Improved flexibility and joint mobility
  • Reduced stress and muscle tension
  • Improved posture; lessens issues from sitting too long
  • Helps relieve “tech neck” and low-back pain
  • Creates bonding and increases workplace morale
  • Helps prevent workplace musculoskeletal injuries
Individual Stretching Packages 20 minutes/each
10-15 Employee Sessions $400
15-20 Employee Sessions $500
20-25 Employee Sessions $600
25+ Employee Sessions $800

 

Group Stretching Packages 45-60 minutes/class
Single Class/ 1x week $100
Weekly Classes/ 2x week $200

We proudly serve Darien, Norwalk, Stamford, New Canaan, Westport, and Greenwich.

If you would like to host a stretching program or wellness day for your employees please contact us at 203-644-6688.

http://www.inspiretrainfit.com

Inspire Train Fit night at LYMBR

LYMBR

Thursday, June 7, 2018

7:00pm – 8:30pm

LYMBR of Darien

Goodwives Shopping Center

25 Old Kings Hwy North

Darien, CT

Please RSVP to allison@inspiretrainfit.com or call 203-644-6688 to reserve your spot.

Free!! Space is limited!

An evening of FREE 20 minute stretch sessions with LYMBR.

LYMBR provides Personalized Stretching in their studio in Goodwives, Darien CT. Their method works to lengthen the muscles, increasing blood flow and space within the joint, leading to greater flexibility and decreased neural tension in the body. You will feel the results of your session immediately – feeling taller, more grounded, more relaxed and able to move with ease

Wellness Gratitude Raffle, Essential Oils, and Reiki Healing with Inspire Train Fit.

Inspire Train Fit, LLC is a multi-dimensional health and wellness business that believes in helping people move, feel, and live better through a message of change, empowerment, motivation, love, gratitude, and overall positivity. Whether you want to promote a healthier lifestyle for your employees, focus on your own fitness goals, host or attend a women’s motivational seminar, or enjoy inspirational active apparel, CEO Allison Stolar and the team at Inspire Train Fit can help you reach your goals.

www.inspiretrainfit.com

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Workplace Wellness

Take a Stand!

Body Language

Are you sitting too much?

Research shows that the average American sits 10-12 hours a day and the effect of sitting too long are harmful to your health. It’s important to take breaks from your desk as much as possible throughout the day. Smart phones. Tablets. Laptops. Computers. All this technology is changing our posture and harming our health. Your neck bent down. Your shoulders and back rounded. This creates an imbalance of our head, neck and spine.

Besides the obvious, sore neck, shoulders and back pain, poor posture can lead to depression, poor memory, moodiness and even low self-esteem.

How can you combat the technology slouch? There are simple ways to improve your posture at work, at home and at the gym.

Simple stretches you can do to take breaks from sitting at your desk.

  • Back Stretches
  • Forward Bend
  • Leg Stretches
  • Chest Openers
  • Standing Spinal Stretch
  • Side Lateral Stretch
  • Shoulder Stretches
  • Shoulders Shrugs
  • Posterior Shoulder Stretch
Stretch at workplace

Sitting is the new smoking

Simple exercises you can do to take breaks from sitting at your desk.

Sit less, walk more…

  • Take the stairs
  • Take a walk during lunch
  • Yoga in the office
  • Pilates in the office
  • Desk Push-Ups
  • Foam Roll in the Office