Blog Archive

WINTER 2012 JOIN US ON WEDNESDAYS from 7 to 8 PM…classes are informative, challenging and always fun
Cost: $20/one-time or buy a package: 4/$70 10/$130
Questions? Please call Giselle

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April 25th – SHOULDERS, SHOULDERS T-SPINE
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Let’s review and pack this evening with restorative mobility and stretching exercises for the shoulders and torso.

Bring along your current issues

Review the following videos to practice in class:

Dr. Craig Liebenson’s video: corrective exercise interventions to address thoracic hypo mobility

The Cook Hip Lift: Named after Gray Cook of FMS fame, this is an essential exercise in the progression of hip dominant movement.

WINTER 2012
JOIN US ON WEDNESDAYS from 7 to 8 PM…
classes are informative, challenging and always fun
Cost: $20/one-time or buy a package: 4/$70 10/$130
Questions? Please call Giselle

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April 18th – Toes-up -Full body stretching routine
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We’ll review dynamic warm up exercises and target T-spine rotation/extension and hip external rotation lets work on overhead squats. Requests are welcome as always. Please review a few pointers about the importance of warming up prior exercising:

What is a dynamic warm-up and what does it do for you?
Move until you generate a light steam When the body is cold, the nervous system guards and restrict movement. Dynamic warm-up means constant motion throughout the warm-up, it should elevate the core body temperature (you really want to feel a light sweat before you begin your workout) this means your circulatory system is ready to pump tons of blood to every working muscles fibre. After 5-10 minutes of warm-up you should literally feel your joints and muscles pumped up with oxygen and warm blood.

How should dynamic stretching be done?
In general the aim is to move the muscle into full range of stretches in a similar way to how they’re going to move them in a workout.
Gently propel muscles towards their maximum range of motion but do not use jerky, forced movements to try to increase the range of motion beyond what is comfortable as it can easily cause injury. Doing light kicks or swings with little explosive acceleration, while gradually increasing height is considered a dynamic stretch.

Important notice: What you should know about Fascia:
Fascia is a 3 dimensional connective tissue system (if you have never seen it its kind of like the sinew you would see on raw chicken). This one big sheet of fascia wraps around literally every millimetre of muscle, ligament, muscle fibre, nerve, organs…. it acts like a high-speed internet transmitting movement from muscles to the bones they are attached to. Fascia is a continuous fascial sheet, you can feel this when your heel hurts and suddenly new pain appears everywhere… in the knees, back, shoulders or neck and feels like you are a complete wreck. After warm-up, the fascia becomes more gel-like, more pliable, providing a more supportive and movable wrapping for nerves and blood vessels as they pass through and between muscles. Fascia holds onto not just physical pain but also mental and emotional stress and pain that may have happened in the past – stress can get stored up in the body as trigger points…

What are trigger points/knots in the soft tissue?
Knots are like toxic wastelands inside your soft tissue! Especially when muscles over work you may notice knot like painful spots (accumulated lactic acid) in any parts of the body. Massage and self-myofascial release with foam/or harder rollers and tennis/or fascia balls can remove and release these toxic acid byproducts of energy production. Make sure you have a customized self-care routine to support your exercise regime or book a massage therapy session and prevent painful injuries with the help of a professional

Watch this video to add new ideas to your dynamic warm up routine

Wall Squat progression

Video Production by Red+Ripley Creative

WINTER 2012
JOIN US ON WEDNESDAYS from 7 to 8 PM…
classes are informative, challenging and always fun
Cost: $20/one-time or buy a package: 4/$70 10/$130
Questions? Please call Giselle

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April 11th – mobilizing and stretching the soles of the feet & up
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Last week we have done a lot of mobility and stretching for the shoulders.

There are 26 bones and 33 joints, a network of blood vessels, nerves and skin and soft tissue in the feet. These structures work together to provide the body with support, balance and mobility. Many structural flaws and malfunction in the feet can result in problems such as back pain or elsewhere in the body. Learn simple yet effective PNF and 3D exercises to keep your feet and ankles happy!

Here are some videos to pre-view, we will practice them in class. We will learn self myofascial release techniques to keep the muscles of the legs more responsive and to help them preserve/maintain or restore a strong arch.

Here Thera Band, a type of resistance exercise bands, is utilized to demonstrate posterior tibial and peroneus longus tendon strengthening. These 2 tendons, also called the stirup tendons, are vital to the support of the arch.

More Hip Flexors – The Cook Hip Lift

Be pro-active: Bad form can lead to injuries. Take charge of your limitations. Mobility drills and stretching exercises will help you preventing sports injuries and correct faulty movement patterns.  Join us today, all levels are welcome. G

WINTER 2012
JOIN US ON WEDNESDAYS from 7 to 8 PM…
classes are informative, challenging and always fun
Cost: $20/one-time or buy a package: 4/$70 10/$130
Questions? Please call Giselle

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April 04 – more shoulders and posture and why you should always warm-up your calf muscles before your double-unders…
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This Wednesday we will continue adding upper-body mobility and stretching exercises. View the videos posted below and review the warm up and some of the shoulder mobility routine I have been planning to practice together:

Excellent warm-up: upper-body strengthening and stability

Shoulders and Posture: drills to maintaining posture and flexibility

A word about warming up properly – your role in injury prevention
What are the odds? Cory Jenkins, our knowledgeable and experienced RMT/movement expert and loyal member of Crossfit Vancouver found himself injured with a torn calf muscle after a fast set of double-unders last week. We are getting better at warming up our shoulders and hips prior to working out, but have you ever given thought about warming up your lower legs and feet as well? Stay tuned for pictures and a full article about his injury and personal advise to you. In the mean time, watch these videos to get ideas for skipping warm-ups – keep it slow and light for the first few minutes, practice 3D angles…

WINTER 2012
JOIN US ON WEDNESDAYS from 7 to 8 PM…
classes are informative, challenging and always fun
Cost: $20/one-time or buy a package: 4/$70 10/$130
Questions? Please call Giselle

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March 28th – Thoracic Spine Mobility
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Do you have trouble with overhead exercises, experience lower-back pain or shoulder problems? Come and learn useful tips on how to maintain good posture and on how to change/correct the patter of ribcage mobility. We will test and practice what you can see on the video below. In addition to these (T-spine) drills, our Wednesday stretching exercises will focus 3D hip flexors and on your current flexibility needs.

Dr. Craig Liebenson demonstrates corrective exercise interventions to address thoracic hypomobility.

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March 21th
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We will follow up with the most current issues and address your immediate flexibility/mobility challenges. See you at 7PM.

Warm up and 3D (dynamic) stretching ideas:

You may have seen us doing something similar at the school before :

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March 14th is CANCELLED next class will be on March 21st
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Please stay and stretch on your own review basic contract-relax stretching exercises (click here for more information and visit the Stretching Gallery):

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March 2nd More 3D Stretching for the Hamstring
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We’ll do whatever you need today, more tailored to your immediate need
and will review and practice the following videos:

3D stretching of the Hamstring in the Sagittal plane

3D stretching of the Hamstring in the Frontal plane

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February 29nd
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We will start with some of the warm up shown on the video below than sole of feet, hamstrings hip/piriformis
knee stability and glutes med re-patterning exercises
Partner assisted hip flexors and quad pnf stretches
shoulder mobility band exercises, torso rotation

I love this warm-up – great stuff for shoulder mobility as well

Developing Body Shapes-open shoulder push ups

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February 22nd
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This Wednesday we are going to focus on more shoulder pre-hab/mobility/flexibility… dynamic core with flexibility + 3D and PNF stretching and will practice THIS WEEK’S VIDEO DRILLS – WATCH BELOW:)

Scapular Mobility/Shoulder Prehab

Developing Shoulder Flexibility

Animal Flow – primal movements

For massage and esthetics services visit our website www.icocoon.ca
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February 15th
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Focus on lower body + 3D stretching hip flexors, ankle/feet mobility

Why 3D Stretching?
It moves the body in three dimensions at each joint. A three dimensional stretch triggers a three dimensional contraction, all muscles operate in a stretch – contract – stretch – contract format, fulfilling the functional role of the muscle. It has been proven that stretching dynamically and in 3 planes of motion is of greater value than stretching statically and in a single plane. 3D stretches can be used to warm-up before activities, when used in correct form, it re-patterns and strengthens the muscles – successfully applied for rehabilitation.
Giselle’s Pick View this week’s video practice: 3D Lower back/feet mobility drills

See you there Post questions or comments below…

[gravityform id=4 name=BookingRequest for Registered Massage Therapy or Holistic Body Work and Movement Therapy]

SUGGEST A DAY AND TIME FOR THE NEXT STRETCH THERAPY INTRO…

Based on the experience of the past few years, I decided to change the format of the Stretch Therapy Intro. Often people were not able to attend because it was always offered on the weekends, and only once a month.

Starting this week you can sign up by suggesting dates that suit your schedule and hopefully this way we can match up 4-6 people into small group sessions. These group sessions will provide more individual attention to you and your specific goals with stretching and mobility. I am excited about making the iCST-Intro available at times that work for you! Fill in the Sign-up sheet below and lets get started

Cost: $60+hst | *$80+hst
Repeat: $30+hst | *$40+hst
Private iCST-Intro: 90 min | $80 | *$100+hst
(* indicates cost for non-CFV members)

About the new sign-up process:

1. please sign-up by providing your contact info
2. we will contact you in 24 hours
3. when the day and time is confirmed, we will require a credit card number to reserve a spot exclusively for you, we also accept cash or cheques
4. please note our 48 hours cancellation policy

Payment and cancellation policy:
We ask that you provide 48 hrs notice if you must cancel or change your session date or time, otherwise without adequate notice, the actual cost of the iCST-Intro will be deducted from your credit card on file.

After completing the iCST-Intro students are welcome to enter the weekly Stretch Therapy Classes. Questions? Call Cocoon Wellness, Giselle 604-788-5432.