What are the benefits of using a Foam Roller?

Description: The Foam Roller is a long cylinder shaped piece of foam, they come in different sizes, a variety of different foam densities also exist, so if you’re new to this we recommend a softer foam.

The foam roller is used to do a deep tissue massage and is used by athletes and therapists. The foam roller targets your fasica, expained below.

Fascia: the fibrous web of tissue that surrounds muscles, groups of muscles, blood vessels, and nerves, binding some structures together, while permitting others to slide smoothly over each other.

When your fascia becomes inflamed and tight, it can form adhesion’s which leave you feeling stiff and sore. By doing a variety of rolling exercies, it will help the stiff muscles relax (lactic acid build up), assists in breaking down scar tissue, improves your range of motion, increases flexibility in that muscle group and improves circulation to reduce cellulite.

All of which can lead to a more productive workout—and help you build more muscle and greater strength as a result. That’s why foam rollers have found a place in professional training rooms around the world.

Massage your IT band

Best for runner’s knee

Your iliotibial band (ITB) runs along the outside of your leg from hip to knee; it often becomes over tight from high-mileage hoofing.

HOW TO DO IT:

Lie on your right side while propping yourself up with your elbow and forearm. Slip a foam roller beneath the outside of your right thigh and lift your right foot. Cross your left leg over your right and plant your left foot on the floor. Now roll back and forth on the “seam line of your pants” for 30-60 seconds from the bottom of your hip to just above your knee.
Turn over and work your left ITB. To increase pressure, take your bracing leg off the floor and stack it on top of the leg you’re massaging.

Pregalates: Pregnancy and Pilates

PREGALATES
Pregnancy and Pilates
Date: Friday @ 14H00
Cost: R100 per class
Bookings essential as space is limited
 
Congratulations on your pregnancy.
This is magical time in your life when your body goes through many changes to prepare itself for your baby.
Pilates is an excellent and safe form of exercise that one can start before or after falling pregnant, it will ensure that your body is completely prepared and looked after for the next 9months.
Pilates will help to strengthen your postural muscles, prepare you for labour and help to train the muscles which support and protect your spine and pelvis and keep you strong for the demands of labour and motherhood, which follow.
If practised during pregnancy, Pilates prepares the body for the many changes it has to go through and can be used to develop useful skills (such as breathing techniques) needed during labour.

HOW WILL PREGALATES BENEFIT ME DURING MY PREGNANCY?

1.      Pilates builds core strength by toning the back, arms, abdominals and pelvic muscles including the pelvic floor muscle, all of which will help you to have a more comfortable pregnancy and delivery. Strong abdominal muscles help to support your back and decrease the likelihood of backaches and pains. Other benefits include increased lung capacity through deep breathing – very helpful for labour – as well as improved posture. Pilates is also excellent for relaxation and de-stressing.
Practicing Pilates throughout your pregnancy even for short periods of time, will help prepare you to stay focused and relaxed during childbirth.
 
2.      Pilates is generally quite gentle and adaptable, so the exercises can be modified to accommodate your changing shape. Pilates also targets core muscles without putting strain on the joints. Post-pregnancy Pilates is also fantastic for helping you get back into shape and will keep your core strong, which helps immensely when you’re carrying and lifting your ever-growing bundle of joy.
 

How should I dress For My Pgelates

 
Comfort is the key. You have to be able to move so that you are not thinking about your clothes.
 
Your clothes need to fit you well. I lean towards clothes that are made up of natural fibers and a
stretch material.  I also recommend going to the studio in layers. I recommend throwing on a light
sweater or leg warmers that can easily be removed once your get your blood flowing.
 
For the feet: we prefer barefoot but socks can be worn too.