Welcome to week two of our rejuvenating session.

Today we are going to get familiar with the Fascia system. 

The fascia is a connective tissue that envelops the muscles, organs, nerves, skeleton, and bones. It’s all over the body like a spider web. To better put it, fascia holds the entire body together. Since everything connects to everything inside our body, when you intentionally open your fascia, you’re creating flexibility everywhere in your body – from head to toe and every nook and cranny that can be difficult to stretch. As a result, your muscles will function better. But it can do more than that; it can help decrease and eliminate chronic pain over time. 

For the last decade, physiotherapists and other health care practitioners have changed their way of helping students and athletes to get back into their games by adding fascia release in their physiotherapy sessions to recover from injuries and minimize the scar tissues.

If you’re curious about the fascia, watch this short video. @ 6.30mins you can see how tight fascia changes posture and limits range of motion. Unlike muscles, the fascia takes time to open. In today’s video, we will stretch in a way that gives the fascia enough time to release and prepare it for the strengthening part of Pilates 

So, don’t rush the stretch. 

Pro tip: The fascia likes to stay hydrated, so it’s a great reason to indulge in more water.

Grab your water bottle or favorite beverage, drag your kid with you :), and let’s get some openness in your body. 

1). X 3reps – We start with three roll downs with an upper back stretch to open the whole body and bring ease to the lower back.

Tendon stretch

3) X 3 reps – Hamstring stretch – Once your calf muscles loosen, it’s easier to stretch your hamstring muscles to their full length. 

Pro tip: Flexible hamstrings promote healthy lower back muscles and fascia

But here is the coolest thing. Because fascia is not an isolated fabric, everything we do affects something else. While still in Side stretch, a simple movement like turning the head to one side triggers the spiral line, which helps to unravel the spine. So cool!!!

Pro tip: To help you unwind, I have added some music to focus on staying longer into the stretch. You can use your own music too.

I hope that you like today’s video.

1. 2 mins deep breathing and release, holding the knees to the chest.

2. Spine twist I with both knees to the bend

2. Low frog stretch – release the groin and opens the hips.

3 Psoas release,

4. Spine twist II with one need bend and

5. Small rotation

6. Figure 4 stretches to release the hips.

Pro tip – Make sure you keep all ten toes flexed stronger knees. In between, rock your knees from side to side to release your pelvis.

7. Meditation: Laying down or sitting for a quick 2-minute meditation

When can you benefit from these stretches?:

• After a long and exhausting day.
• After a hike, long run, cycling, or an intense day.
• When you feel stressed or worried.

Enjoy,

See you very soon in class 🙂

Xo