Stretching basics & tips

    Introducing stretching or flexibility training to your workout does not need to be complicated, confusing or tedious.  To get started let's just introduce flexibility exercises focusing on the muscles worked during your workout. Keep in mind you may need to stretch some muscles you may not have considered, for example after running of course you want to stretch your legs but you should consider stretching the chest, back, shoulders & side body. We all know the legs are working on our run but we also rely on the upper body to assist in power and some runners also can be tense in this area.

    A few guidelines to follow during flexibility training.

• Ideal time for flexibility training is after your workout and cool down, if you are cardio training.  This ensures our muscles are warm and pliable, cold muscles are more susceptible to injury during stretching. With that in mind if you are just working on flexibility training please be sure to warm up, get the body moving for 3-5 minutes so your muscles are warm.
• PLEASE do not rush through your flexibility exercises hold each position for at least 5 slow breaths (inhale & exhale) this is approximately 30 seconds.  This will allow time for the muscle to relax and release. Of course you can hold the position longer if desired.
• It may help to close the eyes gently after getting in to position this can help the entire body relax and help you focus on the area you are stretching in that moment and control breathing.
• If possible try to practice flexibility training in a quiet area.  When the music is pounding in the gym it can be great motivation during our workout but it tends to cause us to rush in and out of flexibility positions.

    Below you will find some basic, easy to follow stretches that will compliment many workouts.  Feel free of course to pick and choose the ones you may need for your workout.

Seated hamstring - One or both legs extended straight out from the hip, spine is straight, shoulders remain relaxed on an exhale hinge forward at the hips bringing chest towards the thigh(s) reaching hands towards lower leg(s) or feet.  If you feel you are rounding the back or shrugging up the shoulders raise up slightly to maintain long spine and relaxed shoulders.

One leg hamstring

Supine Figure 4 (hip opener) - Lie on back with knees bent, feet flat on floor, cross one foot onto opposite knee, reach between legs grasping behind the supporting knee and hug into chest.  Allow upper back and shoulders to relax on to floor.

Stand quad - Stand with both feet planted on the floor, grasp one foot behind you with corresponding hand, press foot in to the hand versus pulling in to the butt.  Consider using something for balance if that is a challenge, it helps if you focus on something stationary, keep abdominal muscles and supporting leg muscles firm.

Stand calf - Step one foot back as far as possible keeping the heel on the floor, toes pointed forward, bend front knee as you push back heel into floor.  Allow your body to create a nice straight line from the top of your head to the back heel.

Standing Chest - Feet firmly planted hip width apart, clasp hands behind you with arms extended, gently lift hands away from backside to open chest.  If this is uncomfortable in wrists or elbows keep hands clasped resting on backside, press palms together and roll shoulders back.  Chin remains parallel to floor or tilted up towards ceiling.

chest modification

Stand upper back - Feet hip width apart, extend arms in front chest level, clasp hands and rotate palms outward and reach forward, rounding back.  

Stand side body - Feet hip width apart, bring both arms overhead, grasp one arm above the wrist with opposite hand, gently lift up and bend to opposite side.  Keep chest and chin forward and both feet on floor.

Now of course you will do each of these exercises on both sides, continue to breath throughout the move and allow the body to relax.  Move into the position until you feel tension not pain.  Please reach out if you would like to learn more stretches or watch for new posts for more variety.