What is Trigger Point Pilates?™

What is Trigger Point Pilates™?

Trigger Point Pilate's is most often taught in a group environment, it combines traditional Pilate's core movements and Self Myofascial release (SMR) principles. These principles are most beneficial for those seeking relief of chronic pain, those aware of muscular tightness and those wishing to relax and improve posture.

To join my Trigger Point Pilates class give me a call, on 07713 328010 or use the button below to reserve your space.

(Left) This image shows a replica of fascia, in the first image the fascia is relaxed, has balanced consistency which will aid and support restriction free movement without pain. This fascia is well hydrated and moves easily.

(Right) This fascia is tight, tense and dehydrated. Because of the number of nerves in fascia this is likely to create a feeling of heaviness and restriction and pain. It may have fallen victim to injury or trauma.

Myo means Muscle and Fascia means band. Fascia is a system of connective tissue fibres which lay just under the surface of our skin. The role of fascia is to stabilise, enclose and separate muscles and internal organs. It's a highly active tissue full of nerves. Fascia recoils with every bump, bruise and injury, it also reacts to repetitive and functional movement.

Fascia is often referred to as a "net" or "web"  which surrounds, intertwines, protects and supports every part of the body, from bones, muscles fibres, organs, arteries, veins and nerves. Think of this net as a single net stretching from the finger tips, across the chest and from the brow to the tips of our toes. Fascial tissues create our form, it shapes and supports us, it also affects our breathing, digestion, mental health, posture and emotions.

The researcher Dr Janet Travell, defined a Trigger Point as "A hyper irritable locus within a taut band of skeletal tissue, located in the muscular tissue."

Most people refer to a Trigger Point as a knot, although no physical knot exists. These "knots" are painful spots which form in the muscle fibre or fascia. They occur when the portion of muscle fibre which contracts (Sarcomere) becomes overworked and "locked" in a shortened state, that restricts blood flow. Trigger Points form in areas of the body which are susceptible to strain due to postural or physical activities.  Certain sleeping and sitting patterns where a muscle is shortened for  long periods of time can also cause Trigger Point activation. These, locked shortened, knotted sarcomere need to be released!

Trigger Points will often cause stiffness and weakness of the affected muscle and restrict its range of movement, they will also be tender to touch. Tenderness in response to palpitation will disappear once the Trigger Point has reduced in size. Pain as a result of a Trigger Point will be deep and dull, rarely burning or tingling.  Trigger Points can develop in any muscle or area in the body.

How can we tackle Trigger Points?

Fun fascia fact: Healthy fascial tissue can be viewed using a very powerful microscope and is shown to look as if it has a pulse. Fascia loves movement, hydration and compression (massage). Sometimes we mimic this rythmic movement using pulsing actions as part of our class :D

Massaging your muscles with foam rollers and prickle balls softens your Myofascia, so that the structures within-contracted muscle fibres- can receive oxygenated blood and nutrients. This technique is called Self Myofascial Release (SMR). Massaging our tissues can return them to a a lengthened flexible state and can reduce adhesion's often caused by trauma and hyperactive tissues. Practising SMR on a regular basis can result in increased circulation, reduction in pain and and improvement in range of movement. Pilate's balls /Bender Balls  and Resistance bands are also used to facilitate a supported stretch to lengthen muscles. 

Could self massage help you?

The image above shows some of the most common areas of congested fascia that we work on during this class. These are mainly across the back of the body as these play a massive part in releasing tension and improving our posture.

Trigger Point Pilates and self massage can help anyone who wants to release tension in the body, below is a list of those who find it particularly beneficial.

- Drivers
- Desk workers 
-Those suffering pain
-Individuals of all ages regardless of fitness  
- People who suffer with postural imbalance

-Athletes, runners and gym goers
- Anyone with muscular restriction or lack of flexibility
- Stressed individuals wanting to become mindful

-Individuals who want to practice various types of breathing principles for relaxation.

If you are unsure whether this class is right for you and your body, by all means pick up the phone and give me a call on 07713 328010 or use the button below to book you trial.

If you enjoyed this blog, CLICK HERE to check out my “How to hip extend” article. Another great exercise for your gluteal muscles

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