Benefits of Foam Rolling
SMR A.K.A foam rolling
SMR benefits include:
- Correction of muscle imbalances
- Muscle relaxation
- Improved joint range of motion
- Improved neuromuscular efficiency
- Reduced soreness and improved tissue recovery
- Suppression/reduction of trigger point sensitivity and pain
- Decreased neuromuscular hypertonicity
- Provide optimal length-tension relationships
- Decrease the overall effects of stress on the human movement system
Most clients can enjoy foam rolling on their own once they’ve been instructed on how to properly perform the exercises. Foam rolling is not appropriate for all clients, including those with congestive heart failure, kidney failure, or any organ failure, bleeding disorders, or contagious skin conditions. If clients have medical issues, have them seek the advice of their medical professional before starting SMR or foam rolling activities (1).
Slowly roll the targeted area until the most tender spot is found. Hold on that spot while relaxing the targeted area and discomfort is reduce, between 30 seconds and 90 seconds (1,7). During the exercises it is important to maintain core stability. Use the drawing-in maneuver (pulling the navel in toward the spine) to maintain stability in the lumbo-pelvic-hip complex (1). Take the time to experience the exercises and discover how slightly modifying positions or angles can target different areas of the muscle.
STACEY PENNEY, MS, NASM-CPT, CES, PES, FNS
Who's got your back?
Discomfort from too much sitting? Inactive glutes? Buttock and leg pain? Though small in size, the piriformis could have a big impact on keeping the human movement system moving smoothly. Addressing an overactive piriformis may be part of the solution.
The piriformis is a tiny muscle that originates on the anterior surface of the sacrum, travels through the greater sciatic foramen, and attaches to the greater trochanter of the femur (1,2). It accelerates hip external rotation, abduction, and extension.
Piriformis syndrome has traditionally been described as a referred neural pain in the posterior hip and leg caused by hypertrophy or spasm of the piriformis. The pain is caused by pressure applied to the sciatic nerve by the piriformis due to the passage of the nerve through or under the muscle (2). Pain associated with this problem often mimics the signs and symptoms of lumbar nerve root compression or sciatica in the buttock and posterior leg. The client will often report sciatica-type symptoms and experience tenderness in the piriformis fossa. Pain when sitting is common, as is pain with hip flexion, adduction, and internal rotation.
Author: NATIONAL ACADEMY OF SPORTS MEDICINE
Build Your Pilates Foundation with Confidence in 6 weeks!
Our 6-WeekSemi Private (2 people) Foundation Pilates Series is the perfect way to discover (or rediscover) the fundamentals of Pilates in a structured, supportive, and encouraging environment. Whether you’re brand new or looking to refresh your skills, this program will give you a strong foundation in Pilates Matwork to set you up for long-term success.
Ideal for those looking to strengthen core engagement, coordination, and body awareness in a group Mat setting. This series dives deeper into classical Pilates Mat exercises while building stamina and clarity in movement.
This program is designed to help you:
✨ Increase mobility and flexibility
✨ Build strength and control
✨ Improve blood flow and circulation
✨ Strengthen your pelvic floor
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What You Can Expect
Steady Progress: One class per week for 6 weeks—just enough to build momentum without feeling overwhelmed.
Supportive Community: Train with the same small group each week, building camaraderie and confidence together.
Expert Guidance: Each class is led by Pilates fitness trainer industry professionals, guiding you step-by-step through essential exercises, alignment, and breathing.
Weekly Accountability: Stay motivated with weekly check-ins and exclusive content to strengthen your knowledge and success throughout the program.
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Benefits of the Beginner Series
✅ Develop a strong Pilates foundation to build on in future classes
✅ Gain confidence in your form, technique, and understanding of Pilates
✅ Learn in an inclusive, beginner-friendly environment
Only $155 per person for a 6-week program!
REMIX YOUR STRETCHING ROUTINE
Get access to our full range of workouts, personalized training plans, and expert guidance. Each session is 50mins in duration includes both Pilates stretch and strength
BONE HEALTH DURING MENOPAUSE
HOW PILATES, RESISTANCE TRAINING, AND STRETCHING SUPPORT BONE HEALTH DURING MENOPAUSE By Soul Stretch and Wellness
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MENOPAUSE & BONE HEALTH: WHAT YOU NEED TO KNOW
As estrogen levels decline during menopause, many women experience accelerated bone loss, increasing the risk of osteopenia and osteoporosis. But the right combination of movement practices can help you stay strong, mobile, and resilient throughout midlife and beyond.
At Soul Stretch and Wellness, we blend Pilates, resistance training, and regular stretching to support your body naturally and holistically.
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WHY PILATES WORKS DURING MENOPAUSE
1. Builds Bone-Supporting Strength
Pilates uses bodyweight and gentle resistance to stimulate bone density, especially in the spine, hips, and legs—common sites of postmenopausal bone loss.
2. Enhances Balance & Posture
Pilates helps improve core strength, spinal alignment, and muscle coordination, reducing fall risk and improving your day-to-day confidence.
3. Supports Hormonal & Mental Health
With an emphasis on mindful movement and breathwork, Pilates helps calm the nervous system and supports mood, sleep, and emotional well-being during hormonal changes.
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THE POWER OF RESISTANCE TRAINING
Incorporating resistance work—using light weights, bands, or bodyweight—adds a vital layer to bone protection.
Why It’s Essential During Menopause:
Stimulates bone growth through controlled loading
Builds lean muscle mass and supports joint function
Improves metabolism and helps regulate body composition
Helps maintain strength and independence as we age
We integrate resistance tools gently into sessions, always focusing on safe, functional movement.
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STRETCHING: THE OFTEN-OVERLOOKED ALLY
Regular stretching helps maintain flexibility, mobility, and joint health, all of which are impacted during and after menopause.
Benefits of Stretching for Menopausal Wellness:
Reduces muscle stiffness and supports posture
Improves circulation and joint mobility
Eases tension and stress stored in the body
Complements strength training by preventing injury and promoting recovery
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IS THIS APPROACH SAFE FOR OSTEOPOROSIS?
Yes—with mindful movement. We personalize your experience, avoiding high-risk positions (like deep flexion or aggressive twists) while focusing on bone-safe strength and alignment.
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SUPPORT YOUR BODY WITH CONFIDENCE
A thoughtful movement routine—including Pilates, resistance training, and stretching—can help you:
Preserve bone strength
Move with ease and stability
Feel more grounded and resilient through life’s changes
