Training Room Guide
Your Self-Guided Recovery Space
Simple tools for mobility, circulation, muscle relief, and calm — used at your own pace
Membership gives you access to this room on open days. Everything here is set up so you can take care of yourself with clear, easy-to-follow guidance. Start slow, listen to your body, and use only what feels good.
Access & House Rules
When & How to Use the Room
Open primarily for Members Friday-Monday when gym staff is present
Tuesday–Thursday is reserved for private sessions
Sign into the log at the front desk
Use the tools in an area and then wipe it all down afterward
Share the space courteously
New members: take a few minutes with this guide and if you do not know how to use something, please ask for a quick tutorial when staff is available.
Important: Stop any activity that causes sharp pain, dizziness, or unusual discomfort.
Tool Guide
What’s Here & How to Use It
This guide will grow and develop as the equipment library expands and changes.
After signing up for a membership to Unwind - Body & Mind, sign in at the front desk and enter the Unwind Training Room to the right of the gym. There are cubbies and coat hangers for personal items and if you get a shake from Chicago Health & Fitness, add in a bonus upgrade for free for being an Unwind member.
In the Unwind Training Room, you will have access to so many benefits. There are recovery tools like Massage gun, TENS units, everything in the “Vibration Station," such as the vibration plate and manual reticulating therapy massager. There’s a Skin Sculptor LED, microwavable heating pads, one even has a massager, cold therapy options, a redlight therapy neck device, yoga mats & blocks, a TRX system, the neck hammock, sound healing instruments, a meditation & learning area, a Mini spa, the warm foot detox bath, and a plethora more.
Not everyone can use or access every piece of equipment due to balance or coordination issues and your safety.
Massage Guns
Purpose: Targeted muscle relief and better circulation.
How to use: Start on the lowest setting. Move slowly over large muscle groups. Avoid bones, joints, and the front & back of the neck (mini-stroke risk).
30–90 seconds per area is usually enough.
Senior tip: Use while seated or supported.
TENS Machines
Purpose: Gentle stimulation for muscle comfort.
How to use: Follow the pad placement guide. Begin at the lowest intensity.
Typical session 15–20 minutes.
Senior tip: Helpful for lingering stiffness.
Vibration Station
Purpose: Circulation, range-of-motion, and light recovery.
How to use: Start with short intervals (30–60 seconds).
Start supported and continue if needed.
Senior tip: Great for warming stiff joints or heavy-feeling legs.
Skin-Sculptor LED Light Therapy Device
Purpose: Light therapy support for skin and tissue.
How to use: Follow the device’s distance and time guidelines.
Protect eyes as directed.
Microwavable Massaging Heating Pad
Purpose: Soothing heat plus gentle massage.
How to use: Heat according to instructions.
Apply 15–20 minutes while seated or on a mat.
Senior tip: Excellent for low back, shoulders, or hips.
Yoga Mats, Blocks & Flexibility/Balance Tools
Purpose: Supported stretching and safe mobility.
How to use: Move slowly into comfortable ranges.
Hold 20–30 seconds.
Senior tip: Focus on ankles, shoulders, supported folds, and light balance work.
TRX
Purpose: Supported strength and posture work.
How to use: Adjust to a stable length. Begin with easier angles.
Senior tip: Assisted movements or simply holding for posture.
Sound Healing Instruments / Gong / Frequency Machine
Purpose: Nervous-system calm and mental quiet.
How to use: Sit or lie comfortably. Keep volume low.
5–15 minutes works well.
Senior tip: Ideal at the end of a visit.
Mandalas, Coloring Books & Learning Center
Purpose: Quiet focus and relaxation.
How to use: Sit and enjoy at your leisure.
Foam rollers, Ear Tacks, Fire Cups/Suction-Cups, balance devices, etc.
Suggested Short Routines
Easy Self-Paced Routines (10–25 Minutes)
Gentle Mobility
Heating pad warm-up (3–5 min)
Seated or supported stretches with blocks (5 min)
Light massage gun or vibration (10 min)
Sound or coloring cool-down with a warm foot detox (20 min)
Circulation & Recovery
Vibration or seated movement (15 min)
Massage gun or compression on legs (5–8 min)
Heating pad on low back or hips (5–10 min)
Quiet rest with sound therapy tools or binaural beats/sound & vibration therapy device
Calm & Reset
LED or heating pad (10 min)
Gentle mat stretches to unwind the body/neck hammock (10 min)
Sound healing or coloring (10 min)
Mix and match based on how you feel.
Less is often more, so indulge yourself to fill your cup!
Safety Notes
Please Read
Start low and slow with every powered device
Stay hydrated
Do not use electrical devices near water
Check with your physician if you have implants, are pregnant, or have specific medical conditions
Leave the room tidy for the next person - pick up after yourself
This Space Is Yours
The Training Room is here so you can build your own relationship with comfort and mobility. Use what feels good, skip what doesn’t, and return as often as your membership allows. If you ever want a private session to go deeper, or recommendations tailored to you, just let us know, members enjoy a nice discount!