4 Post-Workout Stretches -- Personal Training Session Flickr photo by nagillum
Stretching has so many great benefits, Taylor explains. It helps with flexibility but it also helps blood get to your muscles after a workout, promoting faster recovery after weight training, easing soreness, and bringing down heart rate.
Don't stretch before working out -- it can actually increase your risk of injury.
Hold each of the following moves for 20 seconds.
1. One-legged seat squat
Grab a pole, exercise machine, or piece of furniture for balance. Lift one leg up to create a "4" and sit back as if sitting low into a chair. Hold on for balance and push your hips and butt further down to feel a great stretch. This is great for the hips, tush and quads!
2. Stability ball shoulder roll
Sit on your knees with a stability ball out in front. Place your arms on the ball and roll out. Pull your shoulder blades together and your chest down to get a full stretch in the arms, shoulders and chest.
3. Rainbow
This is one of my favorites for stretching out the outer portion of your back. Sit on the floor with your legs open in a straddle (straight and out to the sides). Cross your left arm over in front of you, then lean over to your left side with your right arm held up. Reach over as if you're left ear is trying to touch your left leg. Switch sides.
4. Butterfly
Our hips are often too tight from sitting all day -- this classic move will help.Sit on the ground with your legs bent and your feet together in front. Take a deep breath and try to lower your chest towards your toes. You can first try to make your nose
touch your toes, but aim for your chest ... at the same time push your
knees down.
As always, these are just general recommendations. Always check with your doctor before starting any exercise program.
More Taylor workouts to try:
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Original article and pictures take static-01.cafemomstatic.com site
Before you kick off those shoes and hit the shower, stretch your quads after finishing up a hike, run, bike ride, strength training session or any other sport that worked your thighs. If you skip the stretch, you'll feel aches and pain later.
The quadriceps are commonly viewed as one muscle, but they're actually made up of four. This group of muscles comes together on the thigh, serving as the extensor of the knee.
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Ignoring tightness in the quad muscles can be painful and even lead to injury. Overused and under-stretched muscles can inhibit performance.
To avoid aches and pains and to accelerate performance, use the following exercises that combine static stretching, foam rolling and myofascial release techniques to target your quads.
Standing Quad Stretch
This stretch may take you back in time to middle school PE class. Remember standing on one leg, trying to balance while pulling your heel to your butt? It may have been challenging then, but if you have gone without stretching, it's probably harder now.
The standing quad stretch is a great beginner exercise to loosen up tight muscles. To complete this stretch, stand tall with your shoulders back and down. Balance on your left foot while bringing you right foot up. Grab your right ankle with your right hand and try to pull your foot as close as you can to your glutes without arching your back. Hold it 20 seconds before switching feet.
Lie on the ground and turn onto your right side. Bring your left heel to your glutes. Reach back with your left hand and pull your heel to your butt. Just like the standing quad stretch, you'll hold this position for 20 seconds before switching sides. The only difference is you don't need to worry about balance, which allows you to get a deeper stretch.
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Kneeling Wall Quad Stretch
First, fold a towel or mat and place it in front of a wall. Turn your back to the wall and kneel down, placing your right knee on the padding you just put down.
At this point you should be in a lunge position: Your right knee is on the towel and the left foot is planted on the ground. Make sure your right foot is touching the wall. If it doesn't touch, slightly scoot back and point your toe so the front of your right foot is flat on the wall. Slowly begin to press into your left foot while leaning back toward the wall to intensify the stretch. Hold this position for 30 seconds before switching sides.
Foam Roll the Quads
Using a foam roller on your thighs breaks up tight tissue and ligaments, while increasing blood flow to the quad muscles.
Start in a plank position, but keep your right thing on the floor. Now, take the foam roller and place it under your right thigh toward the groin. Slowly begin to lower your bodyweight onto the foam roller. Gently walk your hands forward and back, allowing the roller to roll up and down between your upper thigh and knee.
Always speak to your doctor before starting any new fitness program.
4 Desk Stretches to Relieve Neck and Shoulder Tension Image Source: POPSUGAR Photography / Jaime Young
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Sitting at a desk for hours on end, staring at your computer screen, and scrunching your shoulders as you type can create a stiff neck and tense shoulders, or even a headache. Take a break and do these four stretches at your desk to offer some stress relief.
Original article and pictures take media1.popsugar-assets.com site
4 Cool-Down Stretches For After Your Workout That Feel Ridiculously Good
Jen Grantham / Getty Images
We all know a pre-workout warm-up is an important part of any fitness routine, but what about the cool-down? It can be tempting to head straight to the locker room right after you've crushed those treadmill sprints, but skipping a cool-down might mean you're missing out on some major benefits.
According trainer Rebecca Kennedy, creator of NYC-based active recovery class A.C.C.E.S.S., a proper cool-down will "lower the heart rate and calm the central nervous system." Aside from the fact that stretching after a tough class can feel so good, stretching when your muscles are already warmed up (meaning you've used them so they aren't as stiff), is ideal for helping to improve your flexibility, she explains. "It will allow the muscles to get into deeper stretches."
For best results, cool-down stretches should be passive, so you'll hold them for a while (as opposed to dynamic stretches before a workout, which you shouldn't hold for long). "Never do less than 10 seconds on any passive stretch," suggests Kennedy. As a rule of thumb, she aim for six to eight deep breaths, she says.
Ready to stretch it out? Try this four-move cool-down routine after your next workout. (And be sure to save the Pin below for easy reference.)
1. Figure 4 Stretch — hold for 30 seconds on each side
Whitney Thielman
"Figure 4 opens up the hips and releases the glutes," says Kennedy.
Start lying on your back with knees bent, feet flat on the floor. Lift your left leg and cross your left ankle over the right knee.
Reach hands around right leg to meet under thigh. Draw the right thigh toward you while keeping your torso pressed against floor.
Use your left elbow to gently press your left knee away from you as you draw your right thigh in closer.
Hold for 30 seconds, deepening the stretch with every exhale, then switch sides.
2. Reclining Twist — hold for 10 seconds on each side, repeat 3-5 times
Whitney Thielman
This stretch is great for releasing the lower back, according to Kennedy.
Lie on your back and draw your left leg into your chest and keep your right leg straight.
Exhale and twist the bent knee across the center of the body. Then press the opposite hand onto the bent knee and extend the other arm.
Hold for 10 seconds on each side, repeating three to five times.
3. Cat/Cow Stretch — continue for 30 seconds
Whitney Thielman
"This stretch aids in breathing and slows down the heart rate," says Kennedy. Inhale in the cow position when your back is arched and you're looking upwards, then exhale as you bring your chin to your chest and round your spine.
Begin on your hands and knees. Align your shoulders over wrists and your hips over knees.
Take a slow inhale, and on the exhale, round your spine and drop your head towards the floor (this is the “cat” posture).
Inhale and lift your head, chest, and tailbone towards the ceiling as you arch your back for “cow.”
Move through this sequence for 30 seconds.
4. Child's Pose — hold for 30 seconds to one minute
Whitney Thielman
This stretch is grounding, says Kennedy, because it "connects you to the floor at your shins, knees, ankles, feet, chest, and head." Try to lengthen your spine by extending through the crown of your head and your tailbone. Then, "let everything settle into place."
Sit back on heels with your knees out wide.
Bend forward at hips and lower your chest between your thighs with your forehead resting on the ground.
Extend your arms long and place your palms on the ground.
Hold for 30 seconds to 1 minute.
Pin this stretch sequence and save it for your next tough workout:
Valerie Fischel
You may also like: A Simple Fat-Burning Workout You Can Do At Home
Original article and pictures take www.self.com site
Whether you're a weightlifter, runner, into HIIT or any other style of workout, this 30 minute post workout yoga cool down will stretch your whole body and reducing soreness. (CLICK TO OPEN FOR LINKS)
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Disclaimer: Some links may be affiliate links which help support Sarah Beth to create content, however Sarah Beth only promotes products she truly likes and all opinions are her own. Sarah Beth from Sarah Beth Yoga LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge
Original article and pictures take s.ytimg.com site
If a workout consists of popping a squat on the 50-pound dumbbell to chat it up with friends, it may be time try something new. Dumbbell exercises provide a great full-body workout in a compact amount of space. Yes, we said great workout—not just a few decent arm exercises. Read on to de-zombify that workout routine with 30 killer new dumbbell exercises.
1. Dumbbell Romanian Deadlift: This deadlift variety is sure to please the hamstrings (or punish them). Standing with feet hip-width apart, toes facing forward, and dumbbells at your side, shift the hips back and slightly bend the knees as you lower the dumbbells toward the floor (keep them angled on the outside of your legs). Maintain a neutral spine while lowering the weight just until you feel a good stretch in the hamstrings. Come back up to standing, making sure to contract those glutes and hamstrings on the way up. That’s one!
2. Dumbbell Single-Leg Romanian Deadlift: This one is tougher than it looks, but worth the effort. Starting with feet hip-width apart and dumbbells at your side, place your weight on one foot, and bend slightly at the knee. Lean forward, lifting the opposite foot straight up into the air behind you. As you come forward, move the dumbbells from your side directly over your planted foot. Return to standing position by lowering your back leg as you come up. The dumbbells should return to the sides of your thighs.
3. Dumbbell Hang Clean and Press: Don’t take this one to the laundromat! Get down in squat position and track a dumbbell on each side outside of your ankles with palms facing your feet. With vertical shins and a neutral spine, move upward to a standing position while pulling the dumbbells up. Next, forcefully drive the dumbbells up toward the shoulders using the hips and legs. As you come in for the catch, slightly squat to bring the weight to your shoulders with a neutral grip (palms facing the body). Explode the weight off your shoulders overhead. Lower the weight back down.
4. Single-Arm Dumbbell Snatch: In a wide-squat stance, hold the dumbbell in your right hand in front of the knees. Drive the weight up, keeping it close to the body, and thrust it up with your hips. When the weight reaches chest height, fully extend the legs. Then squat back down so your body is underneath the weight. Drive the weight up overhead into full lockout position. This should be one quick movement. Think explosively!
5. Russian Dumbbell Swing: The playground’s got nothing on these. Stand with feet shoulder-width apart, holding a dumbbell in both hands out in front of you. Hike the dumbbell back between your legs, then thrust your hips forward to move the dumbbell up and out to about shoulder height. Though it is called a swing, this exercises is all on the hips and glutes.
6. Dumbbell High Pull: Time to get up on those toes! Assume an athletic stance with feet shoulder-width art and knees slightly bent. Place the weight straight out in front of your knees with palms facing in, maintaining a neutral spine with the chest up. Keeping the arms straight, explode upward, fully extending the hips, knees, and ankles while shrugging the shoulders up. Next, pull the dumbbells up toward the top of your chest close to your body, keeping the elbows slightly higher than the wrists.
Legs and Glutes
7. Dumbbell Front Squat: Take some pressure off that back. Start this one with feet hip-width apart, holding dumbbells on your shoulders with a neutral grip and elbows up. Next, hinge back, keeping the back straight like you’re sitting on an imaginary bench (come on, work with us here!). Lower the body until hips are below your knees. Complete the move by driving through the hips as you come back up to standing position.
8. Dumbbell Pistol Squat: This exercise isn’t for the faint of heart (so beginners, try it sans dumbbells first). Stand with feet hip-width apart holding a dumbbell sideways in both hands. Extend the left leg out in front of you and squat down on the right leg, moving the dumbbell straight out. Go all the way down (and we mean all the way down!) until your butt touches your ankle. Return to start position and repeat for reps on both sides.
9. Dumbbell Bulgarian Split Squat: Squat so much you nearly split your pants. Hold a dumbbell in each hand. Prop your left foot onto a bench and plant your right foot on the floor into a wide split stance. Lunge straight down, keeping your front leg linear and your spine rigid. Come down until your knee hovers above the floor, and then push back up to starting position and repeat for reps on both sides.
10. Dumbbell Side Lunge: Feeling a little sideways? Standing with feet shoulder-width apart and a pair of dumbbells at your side, take a big step to the side with your left foot, pushing your hips back and lowering your body into a deep lunge position. As you come down, move the dumbbells straight down to the floor so that your chest comes over your left knee. Return to starting position and repeat for reps on both sides.
11. Dumbbell Step-Up/Reverse Lunge Combo: Put a little pep in your step up. Stand 6 inches from a bench with a dumbbell in each hand. Place your entire left foot onto the bench as you step up. Drive through the heel on the elevated leg, bringing the right leg up to hip height. Lower back down to start position, and step back with your left foot into a deep lunge. (Be sure to track your right knee over your ankle at a 90-degree angle.) Repeat for reps on both sides.
12. Dumbbell 45-degree Hyperextension: The motto here: Relax the back, recruit the glutes. Find a GHD machine and from starting position, lean over with hips flexed as far as they will go. Grab a dumbbell and position it under your chin so it looks like a bowtie. Relax all of the back muscles and pull up with the glutes. Come up to slightly hyperextension and return to start position.
Chest and Back
13. Dumbbell Floor Press: Who said presses need a bench? Lie on your back with feet flat on the floor and a dumbbell in each hand. Position the dumbbells at your shoulders with elbows rested on the floor. Push straight up bringing the dumbbells directly overhead. Return to starting position.
14. Alternating Dumbbell Bench Press: A challenging twist on the classic, lie on a flat bench with a dumbbell in each hand. Hold the dumbbells on the outside of your shoulders and alternately press the right dumbbell up overhead and back down, then the left. This exercise also forces you to engage the core for stability — bonus!
15. Dumbbell Pull-Over: Expand your wings by working the serratus muscles. Get in a tabletop position with shoulders planted on a bench and feet on the floor. Next, hold a dumbbell by one end with both hands straight overhead, engaging the glutes and back muscles. Lower the weight in an arch behind your head until you feel a good stretch. Bring the dumbbell back to starting position.
16. Bent-Over Dumbbell Raise: Guaranteed to unleash the beast,stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so your body is positioned just above parallel, holding dumbbells in both hands, with palm facing in. Raise the dumbbells straight out up to shoulder height and lower back down to starting position. Repeat for reps on both sides.
17. Dumbbell Chest Supported Row: Ready to dive on in? Lie face down on an incline bench supporting your weight on your toes. Holding a pair of dumbbells straight down in front of you so they are parallel to the floor, pull the weight up toward your chest, getting a nice squeeze in your upper back muscles. Lower the weight back down and continue the stroke.
Shoulder and Arms
18. Bent-Over Dumbbell Reverse Flys: Don’t swat these away.Stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so the torso is at parallel to the ground, holding a pair of dumbbells straight down with palms facing in. Next, with elbows slightly bent, raise the dumbbells out the side so that the elbows extend above the shoulders. Return to starting position.
19. Dumbbell Upright Row: These will lead you back to shore. Stand with feet shoulder-width apart and place a pair of dumbbells straight down in front of you. With palms facing your body, pull the weight straight up the front of your body to the top of your chest, keeping the elbows slightly above the shoulders.
20. Prone Rear Delt Raise: Delta, delta, delta we can help ya help ya help ya! Lie face down on an incline bench supporting your weight on your toes. Stick a pair of dumbbells straight out in front of you with palms facing in. Raise the dumbbells out the side and back, bending your arms slightly as they come up.
21. Incline Lateral Raise: Sit side-saddle on an incline bench with your left side resting on the bench. With a dumbbell in your right hand down at your right side, raise it straight up overhead above shoulder height. Return to starting position and repeat for reps on both sides (cake).
22. Dumbbell Shoulder-to-Shoulder Press: Hold a dumbbell flat in your right hand, resting it on the top of your shoulder. Press straight up and then lower your arm. Alternate with the other arm. That's one rep!
23. Dumbbell Spider Curls: An exercise good enough for Peter Parker will certainly put a little bulge in those biceps. Lie face down on an incline bench supporting your weight on your toes. Hold a pair of dumbbells straight out in front of you with palms facing out. Curl the weight up to full contraction without rocking back and forth. (Isolation, baby!) Return the weight to starting position. Want to change it up a bit? Alternate left and right for single-arm spider curls.
24. Dumbbell Incline Biceps Curls: Get an extra squeeze in. Sitting on a 45-degree angled incline bench with a dumbbell at each side (palms facing your thighs), curl both dumbbells up at the same time to full contraction. Avoid swinging the weight up for momentum (definitely not as easy as it sounds!).
25. Dumbbell Skull Crushers: The exercise name says it all, so be sure to follow closely: Lie face up on a bench with feet planted on the floor and your back pressed down. With a dumbbell in each hand, raise the arms straight up (palms facing each other). Then, bending only at the elbows, lower the weight down to your ears, finishing in 90-degree angle. Return to starting position.
Core
26. Renegade rows: James Dean probably did these in his sleep. Assume the push-up position with feet about shoulder-width apart and dumbbells placed in each hand, positioned below the chest. Next, pull the right dumbbell toward the oblique muscles, keeping it close to the torso. Lower the dumbbell back down and repeat on your left side. Continue for reps on each side in an alternating fashion.
27. Dumbbell Overhead Side Bend: Get a good stretch in. Hold a dumbbell overhead with both hands. Without twisting your upper body, bend toward your right side until you feel a good stretch on your left side. Return to start position and repeat for reps on both sides (and consider yourself spent!).
28. Dumbbell Russian Twist: Sit on a gym mat with a dumbbell in each hand. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.
29. Dumbbell Windmills: Ready to feel the air up there? Stand with feet slightly wider than your shoulders and press a dumbbell overhead on your right side. Rotate the feet to the left side a bit. Now, lean the torso forward while holding the weight straight overhead until your bottom hand touches the floor. Concentrate your gaze on the weight to stay balanced. Return to start position and repeat for reps.
30. Dumbbell Wood Chop: Paul Bunyan knew a thing or two about these. Stand with feet shoulder-width apart and a dumbbell out in front of you. Squat down, rotating right to bring the dumbbell down to your right foot. Bring the dumbbell back up, keeping you arms out in front of you. Rotate into left lunge with your arms going overhead to the left side. Repeat for reps.
Originally published April 19, 2012. Updated July 14, 2014.
Greater Low Sugar Promo Original article and pictures take greatist.com site
3 Ways to Recover Faster Post-Workout Shutterstock
This article was written by BJ Gaddour and repurposed with permission from Men’s Health.
Foam rolling is a great way to speed recovery. Kneading your muscles after a hard workout can help ease soreness by breaking up adhesions (tight knots of connective tissue) and enhancing blood flow. But a foam roller is just one of many tools you can use before, after, or between workouts to boost your mobility and fast-track your recovery. Here are three other options you've probably never considered.
Barbell
Use this to loosen up your calves and Achilles tendons, especially after a tough run or something strenuous like a pickup basketball game. Place your lower legs on the bar (or even one leg at a time on the handle of a dumbbell or kettlebell) and move them from side to side to break up adhesions.
Resistance Band
Secure a thick, looped resistance band to an anchor point. Then step inside the free end so it sits above your ankle. Facing away from the anchor, walk forward a few steps to put tension in the band. Now drive your knee past your toes several times. Repeat with your other leg. Physical therapists call this "band distraction." The benefit is better ankle mobility.
Softball
Your targets: glutes and chest. The payoff: improved hip mobility and upper-body range of motion. Sit on a softball (or a lacrosse ball if you can handle it) and dig into your glute muscles, which can become knotted and tight from prolonged sitting. Repeat with the ball sandwiched between your chest and a wall.
