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Stretching and Flexibility




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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