In part one of the Quick and Dirty of Stretching, the essentials of stretching were identified, marking key points to reaping the benefits of stretching. Now let’s take a look at what to stretch and where to begin?
A complete stretching routine can take as little as 10 minutes, so no excuses! The best time to perform your flexibility routine is after exercise, this being when the muscles are warmest and when you can use the relaxation after your strenuous workout. Because everybody has unique needs, a stretching routine can be designed specifically for you based on your current activities and range of motion. If you find yourself stuck on where to begin, below are basic sample stretches from head to toe, allowing a fluid transition through the routine.
Neck stretch: Lateral Flexion- Ear to shoulder:
Gently bend your neck in attempt to touch your left ear to your left shoulder. Stop when a stretch is felt in the right side of your neck and hold that position for 30 seconds. Return to starting position and repeat for the right side.
Posterior Shoulder Stretch:
Pretend you have an itch between your shoulder blades. Hold your left arm across your body and grab the back of your left elbow with your right hand. Pull the left elbow in as far as you can so that your left fingertips can reach your upper back. Repeat for the right shoulder.
Anterior Shoulder Stretch:
Hold a towel with both hands behind your back, or if you can, grab your hands with elbows extended. Now stick out your chest while you raise the towel/hands back away from your body and hold.
Chest/Biceps Stretch:
Place the palm and inner elbow of the right arm against the wall. Keeping the right arm in contact with the wall, exhale and slowly turn your body around, to feel the stretch in your biceps and chest. Hold for 30 seconds and repeat with the left arm against the wall.
Triceps Stretch:
Standing up straight and keep shoulders even as possible for this stretch. Bend your right arm at your elbow, lifting your arm next to your head. Position right fingers so they touch the shoulder blade area. Place your left arm across top of your head, and left hand on the right elbow to gently support the arm during this stretch. Hold and repeat for the other arm.
Back Stretch (Childs Pose):
In the kneeling position, place your arms extended out in front of you on the floor and shift your hips back towards your heals. Hold for 30 seconds and repeat if necessary.
Hip Flexor/Psoas Stretch:
Lie on your back. Bend your left leg and bring it toward you. Grasp your left knee gently with your right hand and pull it slightly down and to the right until you feel a stretch. Turn your head to the left. Your right leg should stay flat on the floor. Hold for 30 seconds and repeat with the other leg.
Standing Quadriceps Stretch:
Stand on one leg (grab onto something solid if you need support). Bend your knee and bring your heel toward your buttock. Reach for your ankle with your hand. Stand up straight and feel a slight pull along the front of your thigh and hip. Hold the stretch for 30 seconds, release and repeat on the other leg. Be careful not to strain your knee - the goal is not to touch your heel to the buttock, but rather to stretch the thigh.
Hamstrings Stretch:
Sit on the floor with one leg straight in front of you and the other leg bent (with the sole of the foot touching the inside thigh of the outstretched leg). Keep your back straight and lean forward from the hips. Slide your arms forward toward your outstretched foot. Stop when you feel a pull in the hamstring. Hold for 30 seconds and repeat with the other leg extended.
Written by Jamey Peters
Personal Fitness Trainer, Seattle Athletic Club Northgate
Showing posts with label Jamey Peters. Show all posts
Showing posts with label Jamey Peters. Show all posts
Monday, December 21, 2009
Friday, August 14, 2009
Quick and Dirty of Stretching
You pedal through a vigorous terrain on the bike as the instructor pushes on. You bear down and work through your personal training session. You even add a few minutes on the rowing machine for good measure. With a smile of satisfaction, there is nothing left to do but hit the showers and go on with your day.
Not so fast! Did you think about those muscles that pulled you through the workout you just completed? Stretching is so often something people neglect to do at the end of a training session because they are too tired or in a rush to their next appointment. Consider the following as an explanation of why stretching matters and how to do it correctly.
The benefits of stretching are plentiful. However, did you ever think what would happen if you did not stretch? By not stretching, your joints lose range of motion and mobility, your posture is compromised, and you can experience decreased circulation to your muscles and joints. In addition, you can experience increased muscle tension, decreased muscular coordination, and an increase in injuries.
Here are the basic stretching essentials you should consider when you are hitting the mat to relax and lengthen those tired muscles.
Target major muscle groups. When you are stretching, focus on your neck, shoulders, lower back, hips, thighs, and calves. In addition, always stretch the muscles that you use in your everyday routine at work or play. For example, if you sit all day at work make sure you stretch those muscles that are shortened and under used. The calves, hamstrings, hip flexors, chest and abdominal muscles become weak and tight when sitting for prolonged periods of time.
Don’t bounce. Bouncing as you stretch can create tiny tears in your muscles and leave vulnerable to injury. The tiny tears also cause the muscle to tighten further, leaving you less flexible than before.
Take your time. It takes time to stretch and lengthen your muscles correctly. Hold each stretch for at least 30 seconds before switching to the other side.
Stretch until you feel tension but not pain. When you are stretching your muscles, you will feel a slight tension but this should not cause pain. If you do experience pain, it is likely you have gone too far into the stretch and need to ease up just a bit.
Breathe! It is important to breathe and try to relax while you are stretching. By taking deep breaths, it allows you to take your stretch deeper.
You may wonder how often you should stretch. This is entirely up to you but as a general guideline, you should stretch every time you exercise. If you experience tightness in certain areas, stretch that area more often. Stretching is an activity that can be performed daily with no equipment needed. It will not be long before you start seeing results!
Written by,
Jamey Peters
Seattle Athletic Club
Personal Fitness Trainer
Not so fast! Did you think about those muscles that pulled you through the workout you just completed? Stretching is so often something people neglect to do at the end of a training session because they are too tired or in a rush to their next appointment. Consider the following as an explanation of why stretching matters and how to do it correctly.
The benefits of stretching are plentiful. However, did you ever think what would happen if you did not stretch? By not stretching, your joints lose range of motion and mobility, your posture is compromised, and you can experience decreased circulation to your muscles and joints. In addition, you can experience increased muscle tension, decreased muscular coordination, and an increase in injuries.
Here are the basic stretching essentials you should consider when you are hitting the mat to relax and lengthen those tired muscles.
Target major muscle groups. When you are stretching, focus on your neck, shoulders, lower back, hips, thighs, and calves. In addition, always stretch the muscles that you use in your everyday routine at work or play. For example, if you sit all day at work make sure you stretch those muscles that are shortened and under used. The calves, hamstrings, hip flexors, chest and abdominal muscles become weak and tight when sitting for prolonged periods of time.
Don’t bounce. Bouncing as you stretch can create tiny tears in your muscles and leave vulnerable to injury. The tiny tears also cause the muscle to tighten further, leaving you less flexible than before.
Take your time. It takes time to stretch and lengthen your muscles correctly. Hold each stretch for at least 30 seconds before switching to the other side.
Stretch until you feel tension but not pain. When you are stretching your muscles, you will feel a slight tension but this should not cause pain. If you do experience pain, it is likely you have gone too far into the stretch and need to ease up just a bit.
Breathe! It is important to breathe and try to relax while you are stretching. By taking deep breaths, it allows you to take your stretch deeper.
You may wonder how often you should stretch. This is entirely up to you but as a general guideline, you should stretch every time you exercise. If you experience tightness in certain areas, stretch that area more often. Stretching is an activity that can be performed daily with no equipment needed. It will not be long before you start seeing results!
Written by,
Jamey Peters
Seattle Athletic Club
Personal Fitness Trainer
Friday, August 7, 2009
Hydration: Beating the record Seattle Heat!
New Record!! The temperatures in Seattle have beaten the record from years past and we have all felt the heat! But did you ever think about how much water your body has lost in the past two weeks from hitting your a.m. spin class or the boot camp on the pier? How about the amount of fluids lost walking to lunch with coworkers or swimming with the kiddos? Since water is essential to every cell, tissue, and organ in the body, it is important to understand how much water is lost during the day and how to replenish it before its too late.
Water is the largest component of the human body, accounting for nearly 60% of total body mass. It is important for regulating the body’s temperature, joint function, digestion, and the removal of waste products. And, because water composes more than half of the human body, it is impossible to sustain life for more than a week without it! On a daily basis, the human body loses approximately 2.5 liters through normal activities, sweating, exhalation, and elimination. However, in one hour of exercise the body can lose more than a quart of water, depending on exercise intensity and air temperature. If there is not enough water for the body to cool itself through perspiration, the body enters a state of dehydration.
So grab that water bottle and take a gulp! It is very important to drink before the signs of thirst appear. Thirst is a signal that indicates your body is already on the way to dehydration. Drink before, during, and after your workout to ensure fluid replacement in your body. Water is the best fluid replenisher for most individuals, but if you find yourself to sweat excessively and your sweat contains a lot of sodium (you may see salt rings in your athletic gear) than it is wise to replenish your body with a sports drink that contains needed electrolytes. It is easy to prevent dehydration and replenish your body with refreshing options, so drink up!
Helpful hydration hints:
Before exercise
• Two to three hours before the start of activity or training drink 16 ounces (2 cups) of fluid.
During exercise:
• Drink 8-10 ounces of fluid every 15-20 minutes of strenuous exercise.
After exercise:
• Drink to replace sweat
• Weigh yourself before and after the activity, for each pound lost, drink 16 ounces of fluid.
Written by,
Jamey Peters
Seattle Athletic Club Northgate
Personal Fitness Trainer
Check out our newest articles, tips and videos in the Resource Center
Water is the largest component of the human body, accounting for nearly 60% of total body mass. It is important for regulating the body’s temperature, joint function, digestion, and the removal of waste products. And, because water composes more than half of the human body, it is impossible to sustain life for more than a week without it! On a daily basis, the human body loses approximately 2.5 liters through normal activities, sweating, exhalation, and elimination. However, in one hour of exercise the body can lose more than a quart of water, depending on exercise intensity and air temperature. If there is not enough water for the body to cool itself through perspiration, the body enters a state of dehydration.
So grab that water bottle and take a gulp! It is very important to drink before the signs of thirst appear. Thirst is a signal that indicates your body is already on the way to dehydration. Drink before, during, and after your workout to ensure fluid replacement in your body. Water is the best fluid replenisher for most individuals, but if you find yourself to sweat excessively and your sweat contains a lot of sodium (you may see salt rings in your athletic gear) than it is wise to replenish your body with a sports drink that contains needed electrolytes. It is easy to prevent dehydration and replenish your body with refreshing options, so drink up!
Helpful hydration hints:
Before exercise
• Two to three hours before the start of activity or training drink 16 ounces (2 cups) of fluid.
During exercise:
• Drink 8-10 ounces of fluid every 15-20 minutes of strenuous exercise.
After exercise:
• Drink to replace sweat
• Weigh yourself before and after the activity, for each pound lost, drink 16 ounces of fluid.
Written by,
Jamey Peters
Seattle Athletic Club Northgate
Personal Fitness Trainer
Check out our newest articles, tips and videos in the Resource Center
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