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Greshka Pastrana Assisted Stretching

Greshka Pastrana Assisted Stretching

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This type of assisted fascial stretching is widely used by elite and professional athletes to enhance performance, prevent injury & improve recovery.

15/09/2025

πŸ’―

04/11/2023

Whenever I'm feeling overwhelmed or anxious, yoga is the practice I always draw back to.

I sit, I listen, I make sound, I breathe with great purpose and I move with intention.

Yoga is my meditation through movement and breath.

Yoga always makes me feel at peace and at homeπŸ’“πŸ₯°

In my quest for inversions or more specifically Pincha🀣, I discovered that even though I am very flexible; I have tight shoulders... puppy pose is where I have found that my shoulders have opened up more and allow more movement for my inversions πŸ™ŒπŸ™βœ¨

If you feel tight in your shoulders, this is the pose, asana or stretch for you!

Try it and let me know how it goes.

See you Monday for 8:15pm Beginners Ashtanga πŸ§˜β€β™€οΈ class πŸ§˜β€β™€οΈπŸ™Œβœ¨πŸ™

Come say hi and play!😊







17/07/2023

Can you benefit from Fascial Stretch Therapy/ FST?πŸ™†β€β™€οΈπŸ˜Œ

Are you experiencing tight muscles?

Do you need more flexibility in everyday life or for a Sport or activity you do?

Do you have aches and pains from sitting around too much or overusing your body in a specific way?

Then FST can be a great technique for you!

The best way to know is to give it a try😁

Some of it's benefits are:

1- Increase Range of Motion & Optimal Flexibility

2- Muscular Balance and Symmetry

3- Improved Movement Performance

4- Reduced Pain

5- Improves circulation

DM for inquiries or to book a session!βœ¨πŸ™†β€β™€οΈ

Your body will thank you for it!😁

What are you doing today to take care of your body?πŸ˜‰














11/07/2023

Trying to practice my Bakasana this morning after a training session.πŸ™ƒπŸ« 

My goal is to get stronger for other challenging posesπŸ§˜β€β™€οΈπŸ’ͺ

Bakasana has many benefits btw✨

Bakasana, is also known as Crane or Crow pose in πŸ§˜β€β™€οΈ and it is a balancing asana.

It is a beginner arm balance that strengthens the wrists, arms & core.

Here are 4 of it's benefits, enjoy!

β€’Prepares you for other arm balances.

β€’Strengthens shoulder stabilizers.

β€’This pose can improve your sense of balance & focus✨

β€’Strengthens arms and core to help hold you up😊

Hope you have fun playing with this asana✨

Happy Tuesday peeps!βœŒοΈπŸ§˜β€β™€οΈ








02/05/2023

Happy Tuesday peeps!✨

A lot of times people ask me what is it that I do, what exactly is Fascial Stretch Therapy or FST?

πŸ€“πŸ˜ŒFascial Stretch Therapy (or FST), is a type of stretching that targets not only the muscles, but the fascia, which is the connective tissue that surrounds muscles, bones, and joints and connects the body as a whole.

FST also targets the joints and joint capsules, using traction and oscillation to gently remove restrictions from movement and to stimulate lubrication.

FST is a table-based assisted stretch where a therapist will gently pull and move the arms, legs, spine, and neck in a smooth motion through the client’s personal range of motion.

There is no pain or discomfort during your FST session, only a gentle stretch that is stimulating, healing and relaxing.

Here are 10 benefits of Fascial Stretch Therapy:

1. Increase Range of Motion & Optimal Flexibility

2. Muscular Balance and Symmetry

3. Improved Movement Performance

4. Reduced Pain

5. Reduced Risk of Injury

6. Improved Posture

7. Improved Muscle Function

8. Improved Circulation

9. Decrease Compression and Impingement in the Joints

10. Improved Energy

Any questions feel free to DMπŸ™‚and remember to stretch to keep moving!πŸ€Έβ€β™€οΈ

πŸ“Έ πŸ™πŸ’₯









23/08/2022

Sientes tensiΓ³n/molestia en el cuello?

Intenta Γ¨ste estiramiento!πŸ˜ƒ

El Levator Scapulae es un mΓΊsculo que conecta desde el cuello, pasa por el trapecio (lo que llamamos el mono trepaΓ³πŸ˜…) y llega hasta el hombro.

Suavemente, entrelaza las manos detrΓ s de tΓ­ halΓ ndo hacia abajo tus manos.

Luego procede con cuidado a mover tu cabeza hacia el lado, mantenièndo el trapecio hacia abajo (lejos de tus orejitas).

Juega con los diferentes Γ ngulos de movimiento ya que no se siente igual en todos los cuerpos, encuentra tu punto y respirΓ ndo deja ir toda tensiΓ³n.

Cambia de lado y repite cuàntas veces sea necesario✨








21/08/2022

El movimiento y la movilidad forman gran parte de nuestro diario vivir✨

Si queremos disfrutar de una buena calidad de vida, debemos tener la habilidad de movernos con las menos restricciones posibles😌

AsΔ« es que no olvides sacar un ratito a diario para darle cariΓ±o a tu flexibilidad y movilidad, tu cuerpo te lo agradecerΓ πŸ˜‰

PrΓ³xima clase de movilidad πŸ™†β€β™€οΈserΓ  el SΓ‘bado 27 de Agosto ✨







09/08/2022

One of my favorite upper body and core strengthening exercises is the Tricep push up πŸ™ŒπŸ’ͺ🫢

It’s a more advanced variation to the regular Push Up.

This compound exercise works multiple muscles in our upper body, mainly the muscles that assist in pushing.

It works your chest, shoulders & core but the main focus is working and sculpting the Triceps muscles , the muscles on the back fleshy part of your arms (which btw, are a pain for us ladies to keep tight πŸ˜©πŸ˜‚)

I love them because not only are they great for building upper body strength, when done with proper form they help increase core stability by activating the stabilization muscles in your midsection, including your abdominal muscles & lower back muscles.

They also require no equipment making them a good at home workout.

*To make them easier or while you build up your upper body strength, you can do them with your knees bent.

How to:

Push ups are hard to do & your body may naturally want to drop your hips down and bow your arms out but make sure to keep proper form to avoid injury and maximize efficiency.

Start with body in a plank position.

Engage your core (tighten your abs )

Keep your body in a straight line during the whole movement.

Keeping your arms and elbows close to your body at all times, begin to lower all the way down to 90 degrees and extend fully at the top (completely straightening your arms /elbows) and repeat.

*Remember if it hurts DON’T do it!









08/08/2022

Happy Sunday peeps!✨

A lot of times people aske me what is it that I do, what exactly is Fascial Stretch Therapy or FST?

πŸ€“πŸ˜ŒFascial Stretch Therapy (or FST), is a type of stretching that targets not only the muscles, but the fascia, which is the connective tissue that surrounds muscles, bones, and joints and connects the body as a whole.

FST also targets the joints and joint capsules, using traction and oscillation to gently remove restrictions from movement and to stimulate lubrication.

FST is a table-based assisted stretch where a therapist will gently pull and move the arms, legs, spine, and neck in a smooth motion through the client’s personal range of motion.

There is no pain or discomfort during your FST session, only a gentle stretch that is stimulating, healing and relaxing.

Here are 10 benefits of Fascial Stretch Therapy:

1. Increase Range of Motion & Optimal Flexibility

2. Muscular Balance and Symmetry

3. Improved Movement Performance

4. Reduced Pain

5. Reduced Risk of Injury

6. Improved Posture

7. Improved Muscle Function

8. Improved Circulation

9. Decrease Compression and Impingement in the Joints

10. Improved Energy

Any questions feel free to DMπŸ™‚and remember to stretch to keep moving!πŸ€Έβ€β™€οΈ

πŸ“Έ πŸ™πŸ’₯









16/06/2022

𝐹𝑙𝑒π‘₯π‘–π‘π‘–π‘™π‘–π‘‘π‘Žπ‘‘ 𝑒𝑠 π‘™π‘Ž π‘π‘Žπ‘π‘Žπ‘π‘–π‘‘π‘Žπ‘‘ π‘žπ‘’π‘’ 𝑑𝑖𝑒𝑛𝑒𝑛 π‘›π‘’π‘’π‘ π‘‘π‘Ÿπ‘œπ‘  π‘šπ‘’Μ€π‘ π‘π‘’π‘™π‘œπ‘  π‘π‘Žπ‘Ÿπ‘Ž π‘’π‘ π‘‘π‘–π‘Ÿπ‘Žπ‘Ÿπ‘ π‘’οΌŒπ‘’π‘›π‘π‘œπ‘”π‘’π‘Ÿπ‘ π‘’ 𝑦 π‘Žπ‘‘π‘Žπ‘π‘‘π‘Žπ‘Ÿπ‘ π‘’ π‘Ž π‘‘π‘–π‘ π‘‘π‘–π‘›π‘‘π‘Žπ‘  π‘π‘œπ‘ π‘–π‘π‘–π‘œπ‘›π‘’π‘  𝑒𝑛 π‘›π‘’π‘’π‘ π‘‘π‘Ÿπ‘œ π‘‘π‘–Μπ‘Ž π‘Ž π‘‘π‘–Μπ‘ŽπŸ˜Œ

π‘‡π‘’π‘›π‘’π‘Ÿ π‘π‘’π‘’π‘›π‘Ž 𝑓𝑙𝑒π‘₯π‘–π‘π‘–π‘™π‘–π‘‘π‘Žπ‘‘ π‘›π‘œ π‘ π‘œΜπ‘™π‘œ π‘Ÿπ‘’π‘‘π‘’π‘π‘’ 𝑒𝑙 π‘Ÿπ‘–π‘’π‘ π‘”π‘œ 𝑑𝑒 π‘‘π‘œπ‘™π‘œπ‘Ÿ
𝑒𝑛 π‘™π‘Ž π‘’π‘ π‘π‘Žπ‘™π‘‘π‘Ž π‘π‘Žπ‘—π‘ŽοΌŒπ‘‘π‘Žπ‘šπ‘π‘–π‘’Μπ‘› π‘Ÿπ‘’π‘‘π‘’π‘π‘’ π‘šπ‘œπ‘™π‘’π‘ π‘‘π‘–π‘Žπ‘  𝑒𝑛 π‘™π‘Žπ‘  π‘Žπ‘Ÿπ‘‘π‘–π‘π‘’π‘™π‘Žπ‘π‘–π‘œπ‘›π‘’π‘  𝑦 π‘šπ‘’π‘—π‘œπ‘Ÿπ‘Ž π‘™π‘Ž π‘π‘œπ‘ π‘‘π‘’π‘Ÿπ‘ŽπŸ˜

π‘‡π‘Ÿπ‘Žπ‘‘π‘Ž 𝑑𝑒 π‘ π‘Žπ‘π‘Žπ‘Ÿ 5 π‘šπ‘–π‘› 𝑑𝑒 𝑑𝑒 π‘‘π‘–π‘’π‘šπ‘π‘œ 𝑦 π‘šπ‘’π‘’Μπ‘£π‘’π‘‘π‘’ 𝑒𝑛 π‘π‘œπ‘žπ‘’π‘–π‘‘π‘œοΌŒπ‘‘π‘’ π‘π‘’π‘’π‘Ÿπ‘π‘œ 𝑑𝑒 π‘™π‘œ π‘£π‘Ž π‘Ž π‘Žπ‘”π‘Ÿπ‘Žπ‘‘π‘’π‘π‘’π‘ŸοΌ

π‘Œ π‘‘π‘’Μ€οΌŸ π‘Œπ‘Ž π‘’π‘ π‘‘π‘–π‘Ÿπ‘Žπ‘ π‘‘π‘’ β„Žπ‘œπ‘¦οΌŸπŸ˜‰








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1407 Ashford Avenue
San Juan
00907

Horario de Apertura

Lunes 12:00 - 18:00
Viernes 12:00 - 18:00
SΓ‘bado 09:30 - 15:00