Pilates – How to Roll

 

 

Pilates – How to Roll

  1. Go Slow

Rolling quickly doesn’t give enough time for your nervous system to relax the muscle. The key to successful foam rolling is to go slowly. That way you will get maximum benefits.

 

  1. Never Roll Across a Joint

One of the most important things to remember when foam rolling is to not to roll over a joint, as this can cause hyperextension of the joint, which can result in injury.

 

  1. Keep Breathing

Another important aspect of successful foam rolling is continual breathing.  If you hold your breath you aren’t getting oxygen into the muscles, it also causes muscle tension, we are aiming to release tension in the muscle not create more!

 

  1. Repetition is Key

The more times you roll a particular muscle group, the less painful the experience and the more benefits you will see. Carry it out at least once or twice a week.

 

  1. Dont Roll Your Lower Back

Rolling your lower back can do more harm than good. It creates a lot of potentially damaging pressure in and around the large lumbar discs and vertebrae of that part of your double-S shaped spine. The cervical (neck) and thoracic (upper back) are more flexible than your lower back, so it’s okay to roll these out, but you should only ever use very gentle pressure.

Benefits of Foam Roller on Myofascial Release

 

Benefits of Foam Roller on Myofascial Release

Fascia is a sheet or band of fibrous connective tissue running through the body. It is every where, it surrounds muscles and organs, forming in webs or bands to attach or stabilise, separate or bind.

Using a foam roller can help to release myofascia, it also effects the muscles, nerves, skin and blood vessels.

Used correctly self massaging with a foam roller can help break up knots or restrictions in the fascia and muscle tissue surrounding it. In theory, by breaking up these restrictions, the muscle fibers are positioned in better alignment along the natural lines of the muscle fibers, allowing the gliding surface of the fascia to move freely in turn the body moves with more ease, less tension and reduced pain.

If you don’t get the chance to exercise daily, using a foam roller once a day can help to maintain the the health of your body by counteracting the shortening of muscles that occurs through extended periods sitting on chairs or hours of manual labour.

Here Are the Health Benefits of Pilates

 

Here Are the Health Benefits of Pilates

 

More than just core strength

Pilates coach Lynne Robinson talks training Holly Willoughby into her fabulous figure





The ‘Queen of pilates’ reckons Holly’s secret is sticking to her Pilates regime, six years after she first started………

July 31, 2017 – 14:45 BST by hellomagazine.com

Holly Willoughby’s amazingly slim figure has been a hot topic in the past few months, and while some fans have expressed concern over her new slender frame, her celebrity pals have jumped to her defence. Just recently, fellow ITV presenter Lorraine Kelly told HELLO! that Holly has “toned up and is looking radiant” while Amanda Holden further praised the mum-of-three’s “happy and healthy” appearance.

Now Pilates trainer to the stars, Lynne Robinson, has revealed in an exlcusive interview with HELLO! Online what she believes to be the key to Holly’s trim new look. And it come down to the Pilates sessions the This Morning presenter undertook some six years ago, following the birth of her second child.

“I’ve taught Sophie Dahl, I also taught Paloma Faith after the birth of her baby… so Holly was also on that list of celebrities,” she reveals. Speaking about how the two came to work together, Lynne says it was “the timing. I haven’t seen Holly for six years but I say every time it was just timing”.

Holly Willoughby’s fans compare her to Lara Croft as she shows off shrinking frame“I can tell if somebody has done Pilates or not, an experienced teacher can always tell if they’ve been doing their homework or not, and so you can tell by how they’re standing or moving as to whether or not they’re doing regular classes,” she adds.

“With Holly, I really enjoyed teaching her, we always made sure we had a bit of a giggle as well, and of course, I would love to think that with everybody I’ve taught they’re still carrying on… The books and the DVD’s, they’re very steady teaching that you can go back to again and again.”Though Holly is undoubtedly one of her greatest successes, Lynne, 63, admits that her list of celebrity clients is very wide ranging: “I’ve worked with Chelsea Football Club and West Brom Football Club, actually to be truthful… they just ended up doing the same exercises as the mums who’ve just had their babies!” she laughs.

Pilates is quite the commitment, with Lynne saying it requires up to three sessions a week to glean the desired effects. Holly’s quick transformation from her curvier hourglass figure into a much slimmer shape, is actually quite normal. “In ten sessions you’ll feel the difference, in 20 you’ll see the difference, and in 30 you’ll have a new body!”