EMS for Injury Treatment and Recovery

As we all know, the secrets to injury treatment are two-fold.  First, we want to reduce unnecessary inflammation.  Some inflammation is absolutely necessary, but the body tends to overreact.  A lot of that swelling is often lymph that linger around too long.  Second, we want to encourage good circulation, which brings in all the good healing stuff for our injuries.  EMS on a recovery setting is absolutely fantastic for both of these tasks.

There are plenty of examples of athletes using EMS to treat their injuries. A muscle injury damages the connections between mind and body and thus disrupts the brain. EMS helps to repair those connections and work through the inhibitions created by the brain’s self-imposed protective mechanisms. In the case of athletes, the use of EMS was essential in moving past the obstacles and inhibitions to providing maximal recruitment of that muscle group on the injured part of the body. For example for injured leg, particularly since we could strengthen the quads without stressing the knee joint. Once recruitment patterns were re-established and, through both isolated EMS use and superimposed EMS training, the quadriceps muscle was fully restored, the knee did not present any further problems for the athletes.

In cases of both fatigue and injury, the signals between the brain and the body are easily disrupted. EMS can not only restore, but also enhance those connections. Additionally, EMS can help assess the neuromuscular system by monitoring the amount of current required to contract the muscles in question. As the neuromuscular system improved through the rehabilitation process, less and less current was required to attain a full contraction. Monitoring the levels of intensity on the EMS unit can show the progress of muscle-rehab (and the central nervous system) in injured states.

EMS facilitates recovery. In tight schedules, when athletes might not have the time or energy to implement recovery and regeneration protocols, EMS is an extremely useful tool. Active recovery protocols that encourage circulatory mechanisms within the body help facilitate a more complete and expedient recovery. EMS recovery protocols can keep our bodies supple and well maintained, in terms of oxygen circulation and removal of waste products. Athletes report feeling significantly better after using the EMS unit and some sleep better after the session. EMS has the ability to essentially reset muscle tone and provide athletes with not only the means to contract muscle more efficiently, but also relax and de-contract muscle more effectively. This benefit is critical in explosive cyclical movements, such as sprinting, where the nervous system is required to contract and de-contract muscle in a very short amount of time, at very high speeds. EMS can help these athletes minimize muscle stiffness, cramping, and general peripheral fatigue.

Book your spot for EMS injury & treatment

Elements of a well-rounded routine

Fitness training: Elements of a well-rounded routine

Fitness training balances five elements of good health. Make sure your routine includes aerobic fitness, strength training, core exercises, balance training, flexibility and stretching.

Whether you're a novice taking the first steps toward fitness or an exercise fanatic hoping to optimize your results, a well-rounded fitness training program is essential. Include these five elements to create a balanced routine.

 

Aerobic fitness

Aerobic exercise, also known as cardio or endurance activity, is the cornerstone of most fitness training programs. Aerobic exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood. The better your aerobic fitness, the more efficiently your heart, lungs and blood vessels transport oxygen throughout your body — and the easier it is to complete routine physical tasks and rise to unexpected challenges, such as running to your car in the pouring rain.

Aerobic exercise includes any physical activity that uses large muscle groups and increases your heart rate. Try walking, jogging, biking, swimming, dancing, water aerobics — even leaf raking, snow shoveling and vacuuming.

For most healthy adults, the Department of Health and Human Services recommends that you get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.

 

Strength training

Muscular fitness is another key component of a fitness training program. Strength training at least twice a week can help you increase bone strength and muscular fitness. It can also help you maintain muscle mass during a weight-loss program.

Most fitness centers offer various resistance machines, free weights and other tools for strength training. But you don't need to invest in a gym membership or expensive equipment to reap the benefits of strength training.

Hand-held weights or homemade weights — such as plastic soft drink bottles filled with water or sand — may work just as well. Resistance bands are another inexpensive option. Your own body weight counts, too. Try pushups, abdominal crunches and leg squats.

 

Core exercises

The muscles in your abdomen, lower back and pelvis — known as your core muscles — help protect your back and connect upper and lower body movements. Core strength is a key element of a well-rounded fitness training program.

Core exercises help train your muscles to brace the spine and enable you to use your upper and lower body muscles more effectively. So what counts as a core exercise? A core exercise is any exercise that uses the trunk of your body without support, such as abdominal crunches. You can also try various core exercises with a fitness ball.

 

Balance training

Older adults in particular should include exercises to maintain or improve balance in their routine exercises. This is important because balance tends to deteriorate with age, which can lead to falls and fractures. However, anyone can benefit from balance training, as it can help stabilize your core muscles. Try standing on one leg for increasing periods of time to improve your overall stability. Activities such as tai chi can promote balance, too.

 

Flexibility and stretching

Flexibility is an important part of physical fitness. Some types of physical activity, such as dancing, require more flexibility than others. Stretching exercises are effective in increasing flexibility, and thereby can allow people to more easily do activities that require greater flexibility. Stretching also improves the range of motion of your joints and promotes better posture. Regular stretching can even help relieve stress. For this reason, stretching and flexibility activities are an appropriate part of a physical activity program.

Before you stretch, warm up by walking or doing a favorite exercise at low intensity for five to 10 minutes. Better yet, stretch after you exercise — when your muscles are warm and receptive to stretching. Ideally, you'll stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week after warming up to maintain flexibility. Activities such as yoga promote flexibility, too.

 

Cover all the bases

Whether you create your own fitness training program or enlist the help of a personal trainer, your overall exercise plan should include several elements. Aim to incorporate aerobic fitness, strength training, core exercises, balance training, and flexibility and stretching into your exercise plan. It isn't necessary to fit each of these elements into every fitness session, but factoring them into your regular routine can help you promote fitness for life.

Source : http://www.mayoclinic.org/

MT Cardio

MT CARDIO
Cardio class that teaches basic Muaythai skills that will prepare you for the perfect Punch and Kick combined with well chosen Bootcamp drills that will push you to ultimate fitness level. 
This class utilizes various equipment including heavy bags, boxing gloves and jump ropes.

Open for All Level

Pilates at SOULBOX

BarreWork Wednesday 6.15-7.15pm
MatWork Saturday 9.15-10.15am. 

BarreWork is a combination of Barre and Floor exercises for your lower and upper body. This class is designed for you to work on your own body strength and focusing on body alignment. Get groovy on this fun Barre Class

MatWork class will help you to develop optimal posture, core strength, increase upper and lower body biomechanics awareness, strength, and of course flexibility. 

Each class is designed to challenge you to the next level while providing a safe movement experience.

Shape your shoulders and tone your torso with FLETCHER TOWELWORK® with Maya Kono

Don't forget to Reserve your Spot for this Saturday 2 April 2026, 9.15-10.15am
(Max.12 participants)

Fletcher Towelwork® is a signature Fletcher Pilates technique, developed over the course of 4 decades. Originally created to stabilize and balance the shoulder girdle. Fletcher Towelwork® is versatile and can be adapted to standing, seated, supine and prone positions. 

Primary Benefits of Fletcher Towelwork®

1 Enhance stabilization of shoulder girdle;
2 Increase expansion of the chest and length of anterior shoulder muscles;
3 Correct forward head posture;
4 Increase range of motion in the thoracic and cervical spine;
5 Prepare the shoulder girdle for weight bearing activity.

Ashtanga with Jordan Turner & Brett Porzio

Welcoming Jordan Turner & Brett Porzio to lead Ashtanga at SOULBOX

Jordan has been dedicated to the study and practice of Ashtanga Yoga since 2010, when he discovered the practice whilst living in London. Since then he has studied under the guidance of Eileen Hall in Sydney, Australia, and Hamish Hendry in London. He travels annually to study with his teacher Sharath Jois at the Shri. K Pattabhi Jois Ashtanga Yoga Institute in Mysore, India.

Jordan is a seeker of the mystery beyond the body. He believes in the practice as a deep therapy, which has enabled him surrender to something greater, bring him guidance and serve as a roadmap for living.

In 2015, Jordan received the blessing from Sharath to teach, granting him Level 2 authorization. Through his honest, practical experience, Jordan teaches in the clear tradition of Shri K. Pattabhi Jois, travelling and teaching internationally with his partner Brett Porzio.

Brett Porzio is a devoted student of the Ashtanga Yoga method which he learned under the instruction of Sri K. Pattabhi Jois and R. Sharath Jois in Mysore, India, and Eddie Stern in his home town of New York.

Brett began practicing Ashtanga in 2000, returning to Mysore annually to further his studies with his teachers. In 2006, he received Guruji’s blessing to teach.

After many years of practice and learning under Eddie Stern, and teaching at AYNY, Brett began teaching internationally, developing the Mysore program at AirYoga in Zürich (2007-2009), and leading programs in Sydney, Australia (2010-2012) and at Tri-Yoga Soho - London from 2012-2015. In 2015 he taught in Stockholm, Sweden at Yogayama.

Brett welcomes everyone to enjoy a nurturing, supportive and dynamic space to experience the treasure of Ashtanga yoga in the tradition of Sri K. Pattabhi Jois.

What Is Mysore?

In Mysore Class, the student is taught a sequence of postures through one-on-one instruction. The correct movements, breathing, and other aspects of the practice are learned gradually, in a step-by-step process accessible to anyone. This method allows each student time to practice and memorize what they have learned before adding more. Students are able to practice independently and at their own pace. Students also have flexibility in terms of time to practice as the students are welcome to come at anytime between 6-9am (Monday to Friday) and 6-8.30pm (Monday and Wednesday).

Your first Mysore practice may only be 20 to 45 minutes long. It is important not to learn too much in the beginning as this method relies on memorization and becoming proficient in what has been taught before progressing further. 

Ideally, practicing five to six days per week is recommended. If possible, your practice should be at the same time every day. 

Each week on Saturdays a Led class is taught at SoulBox in place of the regular Mysore style practice. Led class shows students the breathing during practice, when to inhale and when to exhale as we enter into and out of each posture. 

Some of the Benefits of a Mysore Practice:

• You can show up when it suits you. You don’t need to worry about rushing from work or home to get to class on time anymore.

• You can develop your meditation practice by following your own breath: Ashtanga is intended to be a moving meditation. 

• You get individual attention. In any type of yoga, we come across poses or aspects of the practice that are difficult and challenging. In Mysore style you have the chance to work one-on-one with a trained teacher. Most people feel this individual attention helps their practice soar.

• Mysore class is for everyone. With everyone in the room doing their own practice, in accordance with their levels and condition. 

Transform Yourself

Rio Pasaribu

(Male, 27 years old) Exercise: Reflex, Bootcamp, HIIT, MuayThai

In over a year , Rio succeded in reducing body fat into muscle mass. His posture has changed  to a more leaner physique without losing body weight.

He loves cardio class! “Soulbox has brought so many things in my life and has stepped up my level of discipline and commitment, I learnt that nothing good comes easy, but it’s worth it!

“Soulbox brings you many opportunities and develop new friendships.

Rio has reduced from 79,8 kilos into his ideal weight i.e 75 kilos

Lost body fat from 18,2 kg to 13,4 kg

Shamira

Housewive, Mother of 3, Age: 37
Exercise Reflex and MuayThai

Over a Year Ila has reduced her excess weight from her 3 previous pregnancies (lost the most difficult 5 kilos) she is now 50 kilos

She loves Muaythai so much and  practices in soulbox everyday on a regular day basis.

“I Am Healthier than I ever was in my life” 

Bianca

She lost the most incredible 13 kilos during her workout and diet routine in soulbox

“ I have never been a petite girl” 

Bianca took our Soulbox 30 day challenge in September 2015 and took our private classes, she loves her new routine and trains in soulbox regularly to achieves her goals

 She also maintains her diet. but exclaims “well sometime I do cheat ” 

Dance at SOULBOX

ZUMBA

Zumba is latin inspired dance fitness which basically have 4 basic steps , merengue, cumbia, salsa & reggaeton. Every single songs use that each basic steps. We do aspect fitness like squats, lunges, and the other of plyometric movement. 

The key to do zumba is, just enjoy it and have fun! Go with the flow by enjoying the songs. No need to worry about anything, just move and dance

We do zumba average in 1-1,5 hours. we guarantee, its full of sweat and fun. That's our ingredients in zumba class. Come join us & make a healthy lifestyle is your happiness

JAZZ FUNK

What is JAZZ FUNK style?? Here's a bit of Jazz Funk history for you. Nope, the dance style has nothing to do with the sub genre of jazz music. Nor does it have much to do with pirouettes or arabesques. This commercial dance style derives from Hip Hop.

So if you love pop music and all the sexy and cool moves by your favorite artists and songs.

HIP HOP CARDIO

Hip Hop Cardio is a fun dance cardio workout. Designed for those who are health enthusiast and want to workout in a fun environment. This class consist of a simple cardio moves combined with Hip Hop Dance and Music. You will burn minimum 500 calories for one hour. Students/Members will be able to follow basic Hip Hop moves from this class. Burn the fat and have fun !