All of this running and hiking in the mountains has left me so sore that I may be taking a couple lazy days off of exercising- this brought up this next post:
Let’s face it, if you’re like me, stretching is one of those things you know you should do, but it doesn’t always happen. In fact, it takes a back seat…all of the time. The only problem is, is that stretching is a very important!
Stretching allows increased range of motion, flexibility, muscle coordination, reduced risk of injury, and quicker muscular recovery due to a greater sensitivity to glycogen replacement. When you exercise, the glycogen stored in your muscles are what fuels them to move and work hard. It takes only about 30 minutes of work for your muscles to use up all of its glycogen stores. Once all used up, your body needs to refuel and does so once you eat. This is part of the rationale behind 1. Fasted cardio and 2. Eating you’re most sugar filled meal of the day post work out.
While there are pre-exercise warm up stretches, it is important to stretch after you work out when your muscles are warmest. Some believe that stretching too much pre workout (but post warm up) can hinder the warm up and increase the risk of injury or issues because your joints are not fully lubricated, nor your muscles fully warm.
Below you will find some stretches I recommend to help keep you light and agile.
Pre-Workout/Post-Warmup:
1. Leg swings: Stand on one leg and swing the other leg back and forth 20x; then forward and back 20x. Switch legs.
2. Hip rotations: Standing straight up with feet shoulder width apart, begin to carefully rotate your hips in a circle, as if you’re hula hooping. Continue to rotate for 6-10 rotations, feeling your hips loosening up. Repeat the rotation in the other direction.
3. Forward fold: Bend forward, folding forward at the waist. Carefully and slowly pull yourself toward your legs.
4. Walking lunges: Step forward with one foot, bending both knees to form a right angle, parallel to the ground. Fluidly take continuous steps (x20) lunging with each step.
Post-Workout:
1. Standing quads: Standing on one leg, bend the other up behind you and grab your foot, pulling it toward your butt, keeping your torso straight. You should feel a pull in your hip. Switch legs.
Let’s face it, if you’re like me, stretching is one of those things you know you should do, but it doesn’t always happen. In fact, it takes a back seat…all of the time. The only problem is, is that stretching is a very important!
Stretching allows increased range of motion, flexibility, muscle coordination, reduced risk of injury, and quicker muscular recovery due to a greater sensitivity to glycogen replacement. When you exercise, the glycogen stored in your muscles are what fuels them to move and work hard. It takes only about 30 minutes of work for your muscles to use up all of its glycogen stores. Once all used up, your body needs to refuel and does so once you eat. This is part of the rationale behind 1. Fasted cardio and 2. Eating you’re most sugar filled meal of the day post work out.
While there are pre-exercise warm up stretches, it is important to stretch after you work out when your muscles are warmest. Some believe that stretching too much pre workout (but post warm up) can hinder the warm up and increase the risk of injury or issues because your joints are not fully lubricated, nor your muscles fully warm.
Below you will find some stretches I recommend to help keep you light and agile.
Pre-Workout/Post-Warmup:
1. Leg swings: Stand on one leg and swing the other leg back and forth 20x; then forward and back 20x. Switch legs.
2. Hip rotations: Standing straight up with feet shoulder width apart, begin to carefully rotate your hips in a circle, as if you’re hula hooping. Continue to rotate for 6-10 rotations, feeling your hips loosening up. Repeat the rotation in the other direction.
3. Forward fold: Bend forward, folding forward at the waist. Carefully and slowly pull yourself toward your legs.
4. Walking lunges: Step forward with one foot, bending both knees to form a right angle, parallel to the ground. Fluidly take continuous steps (x20) lunging with each step.
Post-Workout:
1. Standing quads: Standing on one leg, bend the other up behind you and grab your foot, pulling it toward your butt, keeping your torso straight. You should feel a pull in your hip. Switch legs.
2. Standing calf: Face a wall, placing the ball of your foot against the wall, heel on the floor and lean into the wall. Keep your leg straight. You should feel this in your calf.
3. Hip flexor: Step forward with the right foot and kneel down, placing the opposite (left) knee on the floor. While keeping the left leg on the floor, knee in line with foot/ankle, lean forward into the right hip. You should feel this in your right hip. Switch legs.
4. Hip fold: Sitting on the floor with your knees bent, lay one leg over the other knee forming a “4” with your legs. Push forward into your legs. For a deeper stretch, lay on your back and pull the knee with the leg laying over it into you.
4. Hip fold: Sitting on the floor with your knees bent, lay one leg over the other knee forming a “4” with your legs. Push forward into your legs. For a deeper stretch, lay on your back and pull the knee with the leg laying over it into you.
5. Lower back: Laying on your back, fold one leg over your body and face/lean to the other side. Should feel this in you hip and lower back.
6. Seated twist: Sitting on the floor, pull one knee up and step over the other straightened leg. Pull your elbow to the outside of your knee, facing the opposite direction.
6. Seated twist: Sitting on the floor, pull one knee up and step over the other straightened leg. Pull your elbow to the outside of your knee, facing the opposite direction.
7. Hamstring stretch: Laying on your back, raise one leg perpendicular to the floor, pulling on your calf or upper leg (above or below the knee) and feel the stretch in your hamstring. You may also rotate your ankle either way and use a band for a greater stretch.
8. IT band lean: Standing with your side facing the wall, cross the leg furthest from the wall over the other and lean into the wall, stretching the long side of the leg closest to the wall.
8. IT band lean: Standing with your side facing the wall, cross the leg furthest from the wall over the other and lean into the wall, stretching the long side of the leg closest to the wall.
9. Dynamic Pigeon: Begin in a plank position. Pull your leg forward, under and across your body, resting your knee near your opposite shoulder. Use your body weight and feel the stretch in your hip. You may fold forward over your leg for a greater stretch.
While these are only a few good stretches post work out, there are many more you can find to target specific problem areas. If you have any issues or areas you would like to target, please message me and I can help you to find a set of stretches uniquely designed for you!
Yoga is also another awesome option to increase your flexibility, balance, and keep your muscles strong and agile.
You may also want to invest in a foam roller. There are a variety of options when it comes to foam rollers. They vary in size, shape, and price.
While these are only a few good stretches post work out, there are many more you can find to target specific problem areas. If you have any issues or areas you would like to target, please message me and I can help you to find a set of stretches uniquely designed for you!
Yoga is also another awesome option to increase your flexibility, balance, and keep your muscles strong and agile.
You may also want to invest in a foam roller. There are a variety of options when it comes to foam rollers. They vary in size, shape, and price.
While foam rollers are very useful, be warned that they “hurt so good”. Foam rolling works by activating trigger points and releasing them. This allows you to relax and loosen those particular problem areas. Below you will find a variety of foam rolling techniques and options for sore, problem areas.
If you have any questions or need help finding a foam roller or a technique that targets that special area, please let me know! I would be happy to help!
Happy Stretching (and rolling)!!!
Peace, Love, & Strength,
Jayme
Happy Stretching (and rolling)!!!
Peace, Love, & Strength,
Jayme