Exercise/Home Program

A good warm up is very important to prepare the body for exercise. A warm up typically starts with a bit of cardio to raise heart rate and body temperature. Followed by an osteo-articular warm up to prepare the tendons/joints along with anything else that may be beneficial for your needs/goals. The most optimal warm up will be dependent upon the type of workout to be done.

No exercise session is complete without a good cooldown to normalize the tissues worked. Cooldown after exercise may include ELDOA, Myofascial Stretching, or Global Postural Stretching.

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The Center’s Sport & Wellness Program integrates Analytical Segmental exercises – ELDOA, Myofascial Stretching, Muscle Reinforcement, Proprioception, etc., based upon the work of Guy VOYER, DO -with traditional “Global” analytical exercises.

Analytical Segmental Exercises are specific to a particular muscle or muscle group and used for a specific purpose. An example of this would be sideline leg raises with the working leg at a forty-five degree angle in order to strengthen the gluteus medius. The gluteus medius stabilizes the pelvis so this exercise would be used with a client who has an unstable pelvis and no glute medius muscle. The SomaTrainer would design the client’s program with a small number of repetitions to start, building reps each week, culminating in a healthy, strong, working muscle and the ultimate goal of a stabilized pelvis.

Global exercises are less precise and are used to build over-all stamina and strength. An example would be the gravity squat. The goal of using the squat in a client program would be to teach a basic movement properly and then build the clients mastery of that movement. There are certain things we need to be able to do in our everyday living – bend down, raise our arms up, walk (or run), stand for periods of time. The more we are able to do these everyday movements with the least amount of energy expended the better we are able to use our bodies properly and with the least amount of wear and tear.

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The ELDOA™ are postural exercises (LOADS) that you can do yourself with the primary goal being to increase the space within a chosen articulation. As the ELDOA “create” space, there is an improvement in joint mechanics, increased blood flow, reduced pressure on the discs, a reduction of pain, spinal disc rehydration, better muscle tone, improved posture, and a sense of well being and awareness.

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For a long time now we believed that we knew how to stretch muscles; however, how do you stretch a muscle when it is sheathed in a leather casing? Muscles are three dimensional in shape with multiple sites of attachment and fascia is the thin ‘skin’ weaving into and surrounding structures like the muscle tissue, ‘linking’ various structures together in a chain that includes the joint or joint capsule.

Stretching a muscle is only effective once the “skin” that covers it is no longer dry and retracted. Myofascial stretches respect the anatomy of the muscles, their aponeuroses as well as their function. At this point, the analytical study of the fascial chains allows for an incredibly effective stretch position.

With myofascial stretching (MFS), the goal is not to gain flexibility of a muscle, but to improve the quality of the movement of the tissues in relation to one another. MFS is the only type of stretching that respects this organization.

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Home Programs are designed by our practitioners to address a specific need or desire. The Home Program is supplemented with private training, semi-private classes, and our weekly general exercise workouts. The ELDOA, Legacy’s “signature” Workout is a weekend staple that anyone, first timer or seasoned Legacy client, can enjoy and from which they can benefit. During the month, the center will offer other types of classes prior to the ELDOA General Workout. This may be a Basic Movement class or a training class such as Lower Limb Reinforcement or an ABS workout.

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What is Open Gym and how is it different from a Drop In Gym Session? Legacy Sport & Wellness is a private facility with a Cardiovascular Center, Group Exercise Area, Dry Sauna and Recovery Program, and a fully equipped Gym. These services are reserved for our private clients who have a custom designed Home Program. An Open Gym Session is a specific block of time that we schedule throughout the month in which clients can come and take advantage of the services we have to offer. For example, many of our clients have experienced back pain at some point in their life and our Gym has several pieces of specific equipment to help them which are typically not found in most other facilities.

During Open Gym sessions, often times a workout is written on the white board for clients to follow and post workout myo-fascial stretching/ELDOA exercises are suggested. If necessary, clients are permitted to take shoes and socks off for specific exercises. All the participants who attend Legacy’s Open Gym or Drop In Gym Sessions respect our NO VIDEO policy. Open Gym Sessions are never over-crowded therefore our equipment is always available…no wait for the equipment.

If you have a Home Program, Sauna Card or a Group Class Card, you can drop in and workout in our Gym for $15.00.

Without a card, the fee is $25.00.

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