[Video] Cool Down & Stretch Routine

As we discussed on Tuesday, flexibility and stretching are an important part of your fitness routine - or at least, they should be!

Stretching after a workout can help prevent soreness, cool down your muscles, and finish off your workout on the right foot.

This stretch routine can also be done anytime you are feeling tight and need to improve your flexibility. If you're feeling extra tired and can't handle a strenuous workout, why not do this one instead? It will help to relax you, relieve stress, and improve flexibility and posture.

These are active stretches, so you will be moving fluidly from one movement into another at a slow pace to help your muscles relax and lengthen. You will do 8 repetitions of 9 different flexibility exercises. 

No equipment is required, though you may want a yoga mat for some of the exercises.

4 Exercises to Increase Your Flexibility

Many people practice both cardio and strength training routines as part of their fitness plan, but fail to include exercises that would increase their flexibility. Not only does being more flexible benefit you in the gym by lessening your risk of an injury and increasing joint range of motion, it also helps you in your daily life, such as allowing you to easily bend over and tie your shoes.

Stretching is one of the best ways to get back or increase flexibility. There are two types of stretching – static and dynamic. Your fitness routine will generally dictate when each type is performed. Generally speaking, static exercises are done after a workout as a cool down, where dynamic exercises are done after a warm-up but before a workout to get you loosened up. With either type of stretching, you don’t want to stretch cold muscles, as this can lead to an injury.

Static Stretches

In this type of stretching, a muscle is slowly stretched and then held in the stretched position for several seconds before relaxing. If done properly, there is a low risk of injury, making it one of the safest forms of stretching.

(Image courtesy of Ambro at FreeDigitalPhotos.net.)

A popular upper body muscle group to stretch is the shoulder. To perform the shoulder stretch seated or standing:

• Hold your right arm parallel with the ground and across the front of your chest.
• With your left arm grab your right arm just above the elbow and pull the stretched arm.
• Pull gently until you just start to feel the stretch.
• Hold for 30 seconds and then release.
• Repeat with the other arm.

A great lower body static stretch is the butterfly groin stretch. To start, sit on the floor with your back straight: 

• With the soles of your feet together, grasp your ankles and pull both of your feet towards your body; allow your knees to come up and out to the side.
• While still grasping your ankles, gently push your knees down towards the floor.
• You will feel the stretch along the inside of your thighs and groin.
• Hold for 30 seconds.

Dynamic Stretches

Dynamic stretching is stretching while in motion. The muscles that will be used in the upcoming workout are stretched, but are not held in the stretched position as they would be with static stretching.

One great stretching exercise for the lower body is forward lunges. To start:

• Keep your upper body straight, shoulders back and look straight forward.
• Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Ensure your front knee is centered over your ankle; your other knee should not touch the floor. 
• Push back with your front leg to the starting position. 
• Do 5 to 10 repetitions and then switch legs.

(Image courtesy of marin at FreeDigitalPhotos.net.)

To increase the flexibility in your back, do some side bends:

• Stand with your feet shoulder-width apart and arms straight in the air.
• Without moving your lower body, slowly alternate bending laterally to your left, back up and to the right as far as possible. 
• Do 5 to 20 repetitions in each direction.

Stretching is an important part of your fitness routine. Not only does it complete your fitness plan, but increased flexibility makes many everyday life tasks easier.

Check back Thursday for a great stretching routine to try!

The Importance of Stretching for Flexibility

When people consider their diet and exercise regimen and how they can improve it, they very rarely consider the benefits of simple stretching. Stretching can help you increase your balance, strength, and flexibility - all of which are important for maintaining fitness and avoiding injury. Stretching for flexibility is beneficial in all aspects of your active life.

Why You Shouldn't Overlook Stretching
Stretching has so many benefits. At all levels, there are stretches that can be done to help increase your flexibility and strength, and even your balance. This can help you avoid injuries, feel limber, and give you more range of motion and energy.

How Stretching and Flexibility Helps Your Workouts
Stretching your muscles is a great way to prepare them for workouts of any kind, and is also a great way to cool down from a workout. Stretching before and after workouts helps work out lactic acid, prevents injury, and helps you feel less sore. Not to mention that the added flexibility will help you get the most out of your workouts. Hold each stretch for 30 seconds to 1 minute per side.

Great Stretches for Flexibility

(Photo courtesy of imagerymajestic at FreeDigitalPhotos.net.)

* Behind the Head Elbow Stretch - In either a sitting or standing position, simply reach one arm behind your head. Using the opposite arm, grab your elbow and press to increase the stretch. Hold the stretch and repeat on the opposite side.

* Lunge Stretches - Stand with your feet shoulder width apart and your hands on your hips. Step out wide with one foot, and then bend that knee, bringing the back leg down against the ground. Get as close to the ground as you can, trying to touch your shin to the ground. Hold this pose and then repeat on the opposite leg.

* Seated Twists - Sit on the ground with your feet out in front of you and then twist your torso to one side. Then bring your arms around to help pull your torso into a good twist. Hold this pose and then repeat on the opposite side. You can also do a second variation of this stretch with your legs folded “criss-cross”.

* Folding Stretch - Stand up straight with your feet just slightly apart. Keeping your posture straight, bend at the waist and try to hug your knees. If you are not quite at that level, just try to touch your toes or use blocks or the bottom stair to stretch as far as possible. Don't force it - just hold the pose and let your body stretch naturally.

* Butterflies - Sit on the floor with your legs out in front of you. Bring your legs in and touch the bottoms of your feet together, knees bent outward. Keeping your knees as flat on the ground as possible, grab your feet and try to bring them closer to your body. Without straining yourself, bounce your knees up and down a bit.

* Yoga Poses - There are a huge amount of yoga poses that are aimed specifically at increasing your flexibility. Two of these poses are called “baby cobra” and “downward facing dog”.

* Baby Cobra - Lie face down on the ground with your arms near your head, palms on the ground. Use your hands to push the top portion of your body off the ground, curving your spine backwards and looking up to the sky.

* Downward Facing Dog - Start in push-up position, and then push your hips up, folding your body in half so your bottom is up in the air and your head and arms are down. Your heels should be flat on the ground, stretching your entire body. If you can't get your heels flat on the ground with your knees straight, straighten your knees and let your heels lift up. Gradually work on getting your heels closer to the ground.

Stretching for flexibility will help you will all facets of your healthy lifestyle and exercise regimen. These stretches alone will be beneficial for your whole body and daily life, and when paired with your exercise routine will make a huge difference in your overall fitness and health.

Video:10-Minute Yoga Set for Runners

This short yoga routine will help stretch and strengthen your entire body, and the stretching movements will help loosen tight hips and leg and core muscles made sore by running (or working out). Tight muscles in these areas can affect your gait and potentially cause injury, so it's important to loosen these tight areas.

These simple yoga exercises will help alleviate stiffness and soreness in your lower body and help you get the most out of your running practice. (Plus the instructor is a hoot!)  :-)




Want More Yoga for Runners? Check This Out:

How To Stretch Your Back When Sitting In An Office Chair All Day

Let’s face it; having an office job which requires you to sit at your desk all day can be detrimental on your back, especially as you get older. Plus, it’s difficult to maintain a proper back posture when you’re concentrating on your work. Getting up and walking around at least twice an hour can help, but it isn't always enough. That’s why it’s important to regularly stretch your back. Here are some simple back stretches that you can do right in your chair.

Seated Back Twist

To do this stretch, you need to sit on your chair and plant both feet flat on the ground. Then, while holding the back of your chair, gently twist your body to one side to stretch your spine. Be sure to keep your spine straight and don’t overdo it or you can injure your back. After twisting to one side, you can rotate your torso and gently twist your body to the opposite side.

Chin Tuck

This stretch is effective to loosen the muscles in your neck, shoulder, and upper back. To do the chin tuck, simply lower your chin to your chest and stretch the back of your neck. You can also use your hands to push your head down with a slight pressure to further stretch your neck.

Lower Back Stretch

To do this stretch, you have to sit upright in your chair and make sure you have ample space in front of you. You then bring one knee towards your chest and hold it there for a few seconds with your hands. Make sure you feel the stretch in your lower back. You can then repeat the stretch with your other knee.

Seated Forward Bend

The seated forward bend allows you to stretch your whole back as well as your shoulders and neck. Just like when doing the lower back stretch, make sure that you have enough space in front of you. With both your feet flat on the floor, raise both hands above your head and bend down slowly towards your knees. When your chin reaches your knees, hold that position for a few seconds before you slowly rise back up.

Cat-Cow Back Stretch

This stretch is a very simple stretch which is great for the neck and upper back. To do it, sit upright with your hands on your knees, and inhale slowly while raising your head up and arching your back. Hold for a few seconds and exhale while dropping your chin down to your chest and rounding your spine. You can repeat this stretch a few times.

There are many easy back stretches you can do in your office chair. All you need to do to relieve the tension from your back is to take a few minutes every day to stretch your back. However, make sure you carry out the stretches slowly and with good form so you don’t end up injuring your back instead.

Video: 5-Minute Mobility Workout for the Office

I discovered this set of exercises a few weeks ago, and have been doing them at work almost every day. They really seem to help with my stiffness and soreness that comes from sitting at the computer all the time, and - especially in my hamstrings, and upper back. My legs are actually more flexible than they have been in some time, even though I stretch them daily using other exercises. While this workout is not specifically targeted for office workers, it is useful for anyone who wants to increase flexibility, reduce soreness, or just keep your body young. And it only takes 5 minutes!

I suggest bookmarking the video on all of your computers where you spend a lot of time, and take a 5-minute break at least once a day to run through these exercises. Like me, I bet you will find you get a lot of benefit out of getting out of your chair and doing these simple exercises even just once during your work day.

Click the link below to go directly to the video, and once there, bookmark it for future reference:

5 Minute Anti-Aging Mobility Workout