Please join us for a fun class using Myofascial Release Techniques.

“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.”

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Using the foam roller a few minutes every day is something I highly recommend for everyone, especially those who are inflexible , have chronic pain, or have injuries. Self-Myofascial Release (SMR) is one of the most effective, inexpensive and convenient methods of reducing adhesions and scar tissue. Although it can be less than comfortable at times, the benefits definitely outweigh the discomfort .

Round foam rollers (6” diameter x 3’ long) can be used to release trigger points and break up tight, tangled fascia.   This is a very therapeutic technique that I encourage you to perform daily to break up connective tissue tension. Consistency is the key.

Muscle and fascia make up the myofascia system. Myo = muscle and Fascia = a strong, fibrous connective tissue encasing your muscles and organs. If you think of sausage, the meat is the muscle and the casing of the sausage is the fascia. Oftentimes, it is the  three dimensional web of fascia that has these tangled, trigger points that need to be released for optimal functioning. Injury, inactivity, short/tight muscles and lack of stretching cause the muscle and fascia to become stuck together.

During SMR, pressure is applied to a muscle using the foam roller causing activation of the Golgi Tendon Organ (GTO), which in turn signals muscle spindles to release and relax the muscle being worked on. The GTO is extremely sensitive to changes of tension in the muscle.

• SMR also breaks down scar tissue and releases muscle fascia as you work your way from one end of the muscle to the other.
• SMR is an effective preventative, rehab and recovery tool. A 15  minute SMR progression at the beginning and especially at the end of your day or workout session can prevent many injuries and relieve stress and tension throughout the entire body.
• SMR can release muscle and joint pain.
• SMR is an extremely effective rehab technique for ITB syndrome and sciatica.
• Daily, consistent use helps to increase flexibility.

Here are some guidelines for SMR with the foam roller:

• Find a tender spot (trigger point) on an area that is tight or has reduced range of motion.
• Stop on tender spots for 60 – 120 seconds and breathe deeply. Continue to breathe deeply as the discomfort subsides by 50-75%. This could take some time and be a bit uncomfortable.
• When the area is no longer sensitive, begin to roll to other tender spots on the muscle you’re focusing on and repeat.

The foam roller technique can be used on every area of the body to increase flexibility, function, performance, and reduce injuries. I highly recommend using the foam roller every day. The more often you roll, the better. If time is a factor, even 2 or 3 weekly sessions will lead to great improvements.

If you would like more information on Self Myofascial Release or to experience a full body Myofascial Release treatment session, please call Jersey Shore Myofascial Release Center located in downtown Toms River, NJ at 732 223- 9335.