вторник, 25 ноября 2014 г.

Quickie Post-Run Stretches Anyone Can Make Time For

Quickie Post-Run Stretches Anyone Can Make Time For

Not being able to walk down the stairs in the morning is not exactly a perk of running, so to prevent post-workout soreness, stretching is a must. Short on time? Here's a quick five-pose yoga sequence to target all the major muscles worked during a good run. Repeat it through on the right side, and then again on the left.


Kneeling Hip Flexor Stretch



  • Come into Down Dog, then step your right foot forward and rise into Warrior 1.
  • Lower your hands and back knee to the ground. Hold here for five breaths, stretching through the hips.
  • Pick up your back knee, balancing on the ball of the back foot. Crawl your right shoulder as far underneath your right thigh as possible, and plant your right hand next to the outside edge of your right foot. Hold for another five breaths, deepening the stretch.

Intense Side Stretch



  • Lift the torso, tuck your back toes, and lift the hips up, straightening both legs. Draw your back foot in a few inches so there's about 3 feet between them. Plant your hands on either side of the front leg.
  • Fold over the front leg, breathing deeply for five breaths.

Reclining Hero



  • Stand on your knees and lower the hips, sitting in between your heels. If this is too much, sit on a block and stay here.
  • Take a look at your feet and curl the arches around the curve of your bum, so your toes are pointing behind you and slightly toward one another.
  • If you're sitting on the floor, shift weight behind you and lie flat back. Try to keep your knees as close together as possible to feel a deeper stretch in your quads. Lift your arms overhead and hold opposite elbows.
  • Breathe deeply in this pose for five breaths, and then sit up.

Butterfly



  • Sit with both feet together, knees out wide.
  • Inhale with a straight spine, and exhale as you fold forward, pressing your elbows against your inner thighs to deepen the stretch.
  • Relax your shoulders away from your ears and stay like this for five breaths. Then lift the torso up.

Seated Straddle



  • Straighten out both legs in a straddle (or "V") position. Inhale to lengthen your spine, and on an exhale, slowly fold forward as far as you can with a flat back, making sure your toes and knees are pointing straight up.
  • Keep your spine long, and avoid hunching. Rest your hands on your feet, your legs, or on the floor in front of you. As you feel your body opening up, work on lowering your chest toward the ground.
  • Stay here for five breaths.

Image Source: Louisa Larson Photography


Original article and pictures take media1.popsugar-assets.com site

среда, 19 ноября 2014 г.

Quick, Effective, Post Run Stretch Routine. Free 6 minute flexibility exercise video.

Quick, Effective, Post Run Stretch Routine. Free 6 minute flexibility exercise video.

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Join trainer, Caroline Jordan, for this free, quick, and effective 6 minute stretching video to help runners (or anyone! ) with tight stiff muscles. This Stretching Sequence will help improve flexibility, strength, and performance. Its perfect after a workout or to relax after a long day. Grab a mat, have a seat, and get your legs and hips feeling AMAZING!


Runners seem to avoid stretching much like people avoid flossing their teeth. There are good reasons to stretch, keeping several injuries key running injuries away.


After a run, runners should go through a routine that stretches the key running muscle groups, including the lower-legs, feet, ankles, upper legs and hips. Stretching these key areas will help avoid two of the most common running injuries called shin splints and IT Band Syndrome, which are often caused by inflexible muscles in the calf and hips respectively.


In going through a stretching routine, runners should make sure to do the following:


Hold stretches tightly, applying pressure to the muscle, but never causing pain. If the stretch is causing pain, too much pressure is being applied.


Stretch with consistent pressure, but don't bounce. Bouncing can cause muscles to tear under the pressure.


Hold a stretch for at least 15-20 seconds and then increase the stretch and hold for another 10-20 seconds. The first few seconds of the stretch will start to elongate the muscle and allow the muscle to be stretched a bit further in the last 10-20 seconds.


Stretch under their own pressure, rather than having another runner apply pressure by pushing on the leg being stretched. While it is common to see runners helping one another stretch, it can be dangerous and potentially damaging.


Stretch lightly after very long runs. The muscles can be very lose and pliable after a run of 15 or more miles and it is easy to over-stretch or rip a muscle when they are in this state.


Taking the time to stretch helps runners avoid injuries that are caused by inflexibility or stiffness in muscles. It may mean adding an additional ten or fifteen minutes to a run, but the dividends can be great over the long-term.


I challenge you to TRY this quick, online stretching video. Leave a comment below with your feedback and let me know if this routine helped improve the flexibility of your muscles. Did you try this video? SUBSCRIBE to the channel and SHARE the video with your friends to spread the positive healthy community online. Leave a comment below and tell me how you feel after.


As always, please check with a doctor before starting this or any exercise routine. Honor your body and listen to what you need!


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Original article and pictures take s.ytimg.com site

понедельник, 3 ноября 2014 г.

Quick Yoga Cool Down and Stretch - Cool Down Stretches

Quick Yoga Cool Down and Stretch - Cool Down Stretches

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Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.


Original article and pictures take s.ytimg.com site