Massage the Back.

Here are some of the muscles that we are directly massaging when we utilize the Enso method.

During the forward/backward rolling practice we are specifically working on the main muscle groups of of the back and lower Neck. More specifically :-

- Trapezius
- Splenius Capitis/cervicis
- Rhomboid Minor/major
- Erector Spinae
- Latissimus Dorsi
- Thoracolumbar Fascia
- Gluteus Maximus.

The act off rolling over these muscle groups will push and press out tension using nothing more that your body weight with gravity. It will help to release tension and physical blockages around the spine caused by stress, office jobs as well as manual labor or a hard training session.

Here are a few considerations that will help maximize the effect of the massage.

1) breathing
    Breath is able to directly effect muscle tension. It is a a good way for the mind to lead the body to relax as the internal pressures of the body are released when the breath goes out. You can imagine 'grabbing' any points of tension after your in breath and breathing them out of your body with the out breath.

2) Slowly does it
   Working very slowly or with deliberate speed decreases as you roll over points of tension or knots is a very useful way to maximize the use of your body weight and gravity.

3) Let the body relax, like it is melting into the Earth, both before and after your rolls when practicing the massage method. This will let the spine and nervous system relax and settle prior to your next roll.

Happy Rolling!

Welcome to Enso!

This is the first post of my new blog on my New health training system Enso Health & Fitness so let me welcome you all and I hope that the information is useful to everyone!

So let me start with the obvious question ...

What is Enso Fitness?

Enso is a completely new fitness and health system based around the martial arts methods of rolling and moving to dissipate tension, strengthen the body and tone the musculature.

The Enso fitness method is an accumulation of specific movement principles derived from Body Health and Martial Art methods from around the world. Partially comprising what the Japanese would call Ukemi (receiving Body) methods, the Enso method seeks to provide freedom of movement and mind through rolling, transitioning, and moving on the floor and standing while maintaining integrated and controlled breathing cycles.

Enso can be thought of as a form of massage mainly using the ground, a movement method akin to Yoga and Internal Martial Arts, and a strength and conditioning method that will increase joint health and stability.

Where does the Material in Enso come from?

I have trained in Various martial arts and fitness methods for well over 20 years. In this time i researched and focused on various methods of martial arts and fitness practices, from Grappling arts to striking, from Internal arts to external and from Endurance training to strength training.

One aspect that always made me feel good and made a noticeable difference to my body health, softness and conditioning was the Ukemi or ‘receiving body’ work used to dissipate the energy of throws, take downs and strikes.

The Enso method is an ordering and systemising of this knowledge from various sources of research into the subject so that it can be taught purely for its obvious health & fitness benefits.

Why is it good for you?

The Enso Health Method is derived from a number of sources that stress soft and supple bodies and minds. From Tai Chi to Yoga to Ju Jutsu, there are elements of all these disciplines in the Enso Method. 

Massage : The act of interaction with the earth is a strong massage for the muscles of the torso (especially the back and spine) and also for the joints through manipulation and circularity of motion.

Back/spine Health: one of the primary benefits of Enso is the effectiveness of releasing accumulated tension in the back through massage and bodyweight manipulation while in flow.

Joint conditioning : As part of the Enso method, there are various bodyweight training exercises that are incorporated into the flowing movements. These are specifically designed to link with your breathing cycle to energise the joints.

Musclular Toning : The muscles will be massaged and gently stretched and manipulated throughout the movements, much like in yoga, this will have the effect of toning the bodies various muscle groups in one exercise session.

Posture Correction : the very nature of this system is built around good posture and functional movement skill. We aim to create a dynamic, soft and supple body which holds great strength and longevity.

 .... Frankly the list goes on and on and with each post and associated video you will find more useful information about specific health and fitness benefits associated with this Method.

What does the Enso System contain?

Warm ups – specifically to prepare the body for load bearing, for fluid movement and for connection.

Rolling – The main body of the transitions between movement methods is rolling of which there are a few basic ways with many advanced variations.

Bodyweight training – Pushups, situps, squats, planks, Pistols, pull-ups .... Just not as you know them! The focus here is on relaxed skill, slow movement and breath integration!

Nature Training – Jogging, rolling and climbing in a natural setting.

Partner Training – 2 person drills specifically to help lead and create dynamic interactions between your Enso Movement and the partners.

Mind Training – Focus, concentration and recognisation of tensions all play a large part in the Enso Method.

This method is ideal for Dancers, Martial Artists, Pilates practitioners, Yoga Enthusiasts as well as athletes from other disciplines as well as office workers or other people with muscular related back problems.

I hope that helps to provide you with some more information about my Health method and look forward to sharing information with you in the months and years to come.