Stretching
Stretching is KEY before
you get ready to workout but it's even good to do everyday even when
you haven't worked out to work on your flexibility. I use to (way
back when) be very flexible, I have to say a big part in that was
because I did ballet. Funny thing is I am wanting to practice these
stretches in my home. I have talked my hubby into getting me a barre
for my home, yes I am serious! What is a barre you may ask? It is a
stationary handrail that provides support for people during various
types of exercise. My goal is to become flexible again maybe not as
much as I use to be but enough to really help me during my workouts!
There are a few really
good stretching routines you can do from your home, the gym anywhere
(some of them requires the barre, a railing something stationary)!
Torso:
You want to stretch your
torso first because most of the other stretching requires back and
core flexibility. Stand with your feet parallel then bend forward
with a flat back until your hands touch the ground. Slowly roll back
up, repeat several times and increase the length of time you spend at
the bottom of the stretch each time. Stretch your sides by reaching
over your head with one straight arm at a time. You might not be able
to touch your hand to the ground at first, get them as close as you
can. The more you stretch and the more you exercise the sooner you
will be able to touch that floor!
Arms:
You want to think long and
lean when stretching your arms! Reach straight out in front of you to
both sides, behind you and over your head extending your reach as far
as you can without leaning. Keep your shoulders down from your ears
remember to keep your head high and level! Do a few arm circles, each
rotation make the circle larger.
Butt and Hip Flexors:
Want your legs to have a
larger range of motion? Butt and hip flexors will help you achieve
that! Lie on your back with your knees bent. Place one foot on top of
the other knee turn your top leg out and pull your bottom leg in
toward your chest. Hold until the tension is gone and the repeat on
the other side.
Legs:
To stretch your
hamstrings, prop your leg (one at a time) up on a “baree”, keep
your back straight and your leg in line with your hip. Stretch your
quads by standing on one leg and bending your other leg/foot behind
you. Pull your free foot as close to your bottom as you can, keeping
your knees in line. One last good stretch, sit on the floor with the
soles of your feet together and lean forward from the hips, keep your
back straight and hold until the tension releases, then round your
back and reach as far froward as you can!
Now if your feeling frisky
and you can, do the Splits! Never force a split! Keep your front knee
pointed up and your back knee pointed down in the front slip. If you
are doing a side split keep both knees pointed up or slightly
forward.
Thank you Live Strong!
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