Fascial stretching is a wonderful self treatment technique that can result in permanent lengthening of the body's connective tissue, which has the ability to open the entire fascial web within the body allowing it to function optimally and dramatically increase health and quality of life. Fascia is the tough connective tissue surrounding not only muscle but every cell in the body from head to toe, like a giant spider web.  This fascial web provides support and flexibility to all structures of the body.  When the fascial system tightens down it can cause pain and dysfunction, therefore, using fascial stretching techniques daily can decrease pain, refine athletic performance,increase ease of movement, increase balance and overall daily functioning. The three primary ways that fascial stretching differs from traditional stretching is first the time component.  All fascial stretches are held a minumum of 90-120 seconds to allow release of the elastic and muscular component of the connective tissue but also release of the collagenous component as well.  Traditional stretching holding for 30 seconds , provides tempoary results and only affects the elastic and muscular components.  The second difference is fascial stretching incorporates the concept of active elongation to engage the fascial barrier where you feel resistance to the stretch by using the techniques of REACH, TELESCOPE, and ELONGATE the body part to engage the tissue along the entire length.  The third essential difference is the need to be consciously present throughout the entire process to focus on tension in the tissues, breathing into the restriction, noticing the release and elongating into the next barrier.  This results in being more focused and grounded in all aspects of life.  Below are some basic guidelines to stretching

• Let common sense be your guide.Seek a qualified medical opinion if you have questions about how your body responds to stretches.  Fascial stretching can be uncomfortable.  If necessary, back off on the intensity to a more comfortable level.  It is impossible to force the fascial system to let go.  The key is to wait patiently at each restriction/barrier for it to release.
• Don't consider stretching a warm-up. You may hurt yourself if you stretch cold muscles. So before stretching, warm up with light walking, jogging or biking at low intensity for five to 10 minutes.
• Focus on major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play. And make sure that you stretch both sides. For instance, if you stretch your left hamstring, be sure to stretch your right hamstring, too.
• Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further, making you less flexible and more prone to pain. So, hold each stretch for about 90 to 120  seconds to get the maximum benefit from the elastic and muscular component of the connective tissue but from the collagenous component as well.
• Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch. Remember to hold 90 to 120 seconds for maximum benefit.
• Make stretches sport specific. Some evidence suggests that it's helpful to do stretches tailored for your sport or activity. If you play soccer, for instance, you're more vulnerable to hamstring strains. So opt for stretches that help your hamstrings.
• Keep up with your stretching. Stretching can be time-consuming. But you can achieve the best benefits by stretching regularly, at least two to three times a week. If you don't stretch regularly, you risk losing any benefits that stretching offered. For instance, if stretching helped you increase your range of motion, and you stop stretching, your range of motion may decrease again.
• Bring movement into your stretching. Gentle movement can help you be more flexible in specific movements. If you're going to perform a specific activity, such as a front kick in martial arts, do the move slowly and at low intensity at first to get your muscles used to it. Then speed up gradually as your muscles become accustomed to the motion.

If you would like more information or are interested in joining a class, please call Jersey Shore Myofascial Release Center in downtown Toms River, NJ at 732 223-9335

“Myofascial Movement and Stretching class”
Classes will begin

Monday  July 11, 2011   9 -10 am

cost $10

Please call to reserve your space

732-223-9335
www.Jerseyshoremfr.com

This is an individualized (small group) movement class to be given by Michele Ruhmann of Jersey Shore Myofascial Release Center .  This class incorporates; flexibility, core strength, balance, proprioception, strengthening postures, breathing, Myofascial elongation techniques and self-unwinding on a mat and with props.  This approach is unique and encompasses your body as a whole with emphasis on personal goals. Fascial stretching is different than traditional stretching because the stretch is held 90 to 120 seconds compared to 30 seconds to allow for a longer lasting benefit,we use the REACH, TELESCOPE and ELONGATE approach to engage the fascial barrier and the third essential difference is the need to be consciously present and grounded to increase your body awareness.  This will complement your Myofascial Release treatments very nicely.

Benefits/Positive changes include:

• Increased flexibility, balance and coordination
• Increase or maintain fascial freedom of restrictions
• Increase muscle performance
• Increase whole body endurance
• Increase circulation, cardiac, pulmonary and metabolic health and boost immune system
• Increase body awareness and proprioception
• Change body composition
• Attain improved sense of well being, posture and self-image
• Positively improve function and quality of life ie: activities of daily living / work / play

” The average American, softened by modern technology, which increasingly limits his or her physical activity, must think in terms of getting more exercise.  It is important for total physical and mental well-being.”

LOCATION:

Pilates by the bay
25 W. Water street Toms River.

We have recently expanded our center and are excited to now be offering the following classes:

MYOFASCIAL RELEASE STRETCHING

Class fee: $20/class
Class times: 60 minutes  Sat 9 a.m

This class will be an adjunct to your Myofascial Release Treatment program by offering self treatment techniques for specific body parts using a 4” ball for sustained lengthening of the body’s connective tissue, which will dramatically improve your health and well-being.

Please call 732 223-9335 for more information and to register for all classes. Space is limited.

Visit our NEW website at www.jerseyshoremfr.com

MYOFASCIAL RELEASE STRETCHING
Prerequisite: current client Instructor: Michele
Class fee: $10/class or $60/month unlimited
Class times: 45 minutes Mon 9:30 a.m , Wed 7 p.m, Sat 9 a.m

This class will be an adjunct to your Myofascial Release Treatment program by offering self treatment techniques for specific body parts using a 4” ball for sustained lengthening of the body’s connective tissue, which will dramatically improve your health and well-being.

Please call 732 223-9335 for more information and to register for all classes. Space is limited.