Post workout shoulder stretch Post workout stretching arms and shoulders. Keep a bend at the knees back staying in the neutral position slowly lower your body to the floor keeping your bum poking out and your arms straight throughout the movement. Original article and pictures take cdn.shopify.com site
Post Workout Cool Down with Brooke Burke! - Workout Wednesday with ModernMom
Brooke Burke takes viewers through a great end-of-workout cool down routine! Click below to subscribe to our channel for more great videos!
When you're finished exercising, give your body time to cool down with these great stretches. Brooke Burke takes us through a series of moves to help you transition out of work-out mode.
ModernMom is an online community designed for the woman behind the mom, where mothers of all kinds can share experiences and learn from other women around the world. A comprehensive guide and community, ModernMom.com features smart and practical advice on topics such as parenting, finances, career, health, wellness, beauty, entertainment and more. With one click, women can also access a worldwide network of moms who are ready to chat, ask questions and share their most clever tips and advice. ModernMom's two CEOs are Brooke Burke and Lisa Rosenblatt.
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After the half last month, I somehow developed a nagging little ankle-bitter of an injury which after asking my fantastic IG/Social Media friend was quickly diagnosed and corrected and it all came down to lack of stretching. As a certified personal trainer, tout the benefits of stretching for injury prevention and increased mobility but I wasn’t practicing what I preached. It took this little nagging injury to get me back on the stretching bandwagon and I’ve really gotten into a routine.
I’ve created post-run stretching routine taking advantage of static static stretching that really helps me target all the areas that feel tight after a run. I wanted to share it with you in case you’re looking for some ideas. This routine covers head to toe, and the objective is to hold each stretch for approximately 30-60 seconds at just a slightly challenging point allowing the muscle to release and relax.
Post Run Stretching
Hold Each Stretch for 30-60 seconds
As you can probably see, my stretching is never done alone. I almost always have at least one workout buddy. So I couldn’t help showing you a couple of the photos that didn’t quite make the cut.
What are your favorite stretches? Original article and pictures take momslittlerunningbuddy.com site
Plank it! Easy ways to ease chronic pain in your back, head and knees
Tens of millions of Americans suffer from chronic pain, from lower back pain to knee problems to migraines. The pain can debilitating and often lasts for months -- and it takes a toll on your body.
While medicine can alleviate symptoms, there are alternative methods to get at the underlying cause.
Back pain
More than 31 million Americans experience back pain. While medicine or cortisone shots can be used to address the initial pain symptoms, sports medicine physician Dr. Jordan Metzl of New York City's Hospital for Special Surgery also recommends exercises to strengthen the core.
Recommended exercise: planks
Hold yourself parallel to the floor, with your weight resting on your hands or elbows and feet. Hold for 30 seconds to 1 minute.
“The idea of this exercise is it strengthens both the front and the back muscles at the same time,” Metzl said.
Knee pain
About 30 percent of American adults experience knee pain. The first step is to identify the cause and control the pain, Metzl said. Once the pain is addressed, Metzl recommends exercises to strengthen the muscles around the knee.
Recommended exercise: squats
Stand with feet about shoulder width apart, arms in, and bend the knees. Start with a few at first, then slowly increase the number.
“That’s called a plyometric, and he’s built a ton of strength.”
Headaches and migraines
About 54 percent of migraine sufferers experience one or more episodes per month. While medicines can help reduce the disability associated with migraines, lifestyle and behavorial changes may help decrease the frequency, said Dr. Audrey Halpern, a neurologist at New York University's Langone Medical Center. “Regular exercise, eating a healthy and well-balanced diet, and especially getting enough sleep.”
Original article and pictures take media1.s-nbcnews.com site
Both stretching and strengthening exercises are important for treating and preventing piriformis syndrome.
Stretching exercises release spasm in the muscle and therefore pressure on the sciatic nerve whilst strengthening ensures the muscle is strong enough to cope with the demands placed on it, preventing the injury recurring. We also demonstrate below how foam roller exercises should be performed to help treat piriformis syndrome.
Stretching exercises
Due to the position of the piriformis muscle in the hip, static stretches are more appropriate. Static stretching is where the stretch is applied then held for a period of time. It is important the stretch is not forced by is applied gently. The piriformis muscle itself should be stretched on a daily basis and in the early stages at least 3 times a day may be required. In addition other stretching exercises for the groin and other buttock muscles will help ensure the joint is balanced.
Outer hip stretch - To stretch the muscles that rotate the hip outwards. Lie on your back and bend the knee of the leg to be stretched. Use the opposite hand to pull the knee over to the side as shown opposite. You should feel this in the hip and buttocks. Hold stretch for 20 to 30 seconds, repeat 3-5 times and stretch 3 times a day.
Piriformis stretch - Lay on your back and bend both knees with the feet flat on the floor. Place the outer foot of the leg you wish to stretch on the lower thigh/knee of the other leg. Grip behind the thigh and pull this knee in towards your chest. You should feel a stretch in the buttock. Hold this position for 30 seconds, repeat 3-5 times and stretch 3 times a day.
Another version of this stretch can be done standing up where the knee is placed under and across the body resting on a table. The patient then leans forward using bodyweight to increase the stretch.
Long adductor stretch - It is important to stretch the long aductor muscles which attach at the knee as well as the short adductor muscles which attach above the knee. Long adductor muscles need to be stretched with a straight leg. This can be done either sitting or standing. Short adductor muscles are stretched with the knees bent.
Short adductor muscle stretch - Sit on the floor and put the soles of your feet together. Use your elbows to apply a gentle downward pressure to your knees to increase the stretch. You should feel a stretch on the inside of the thigh. Hold this position for 30 seconds, repeat 3-5 times and stretch 3 times a day.
Muscle energy technique - With a partner lie on your front and get the partner to rotate the bent leg outwards (towards the horizontal) as far as it will comfortably go. Then the athlete applies gentle pressure at about 25% effort to try and return the leg to the vertical. The partner resists this movement.
Hold this pressure for about 10 seconds and then relax. The partner then moves the leg further to stretch the muscle and holds this position for 30 seconds. Repeat this process until you get no further improvements in mobility. This is an excellent stretching method and has produced some exceptional and instantaneous results. This should only be done by trained therapists.
Foam roller exercises for piriformis syndrome
The foam roller is used to apply deep tissue mayofascial release massage to the muscle. One leg is placed across the other to put the muscle on stretch. The athlete then moves over the roller in a slow and controlled manor working backwards and forwards along the length of the muscle. This may be mildly uncomfortable but should not be painful. If you are not able to perform the exercise and keep the muscle relaxed then try performing the exercise a little more lightly. The aim is to relax the muscle and if it is tightening up through pain it is not working.
Strengthening the piriformis muscle itself and also the other hip abductor muscles can be helpful in preventing piriformis syndrome recurring.
Resistance band abduction - Stand with one end of the band tied around the ankle and the other end attached to a fixed object, close to the floor. Move the leg out to the side, away from the body, keeping the knee straight. Once you get as far as is comfortable, slowly return the leg back to the center. Repeat 15 times and gradually build this up to 2 sets of 20 reps.
Side lying clam exercise - Lay on your side with the hip to be worked on top. Bend your knees and position them forwards so that your feet are in line with your spine. Make sure your top hip is directly on top of the other and your back is straight. Keeping the ankles together, raise the top knee away from the bottom one.
Remember, don't move your back or tilt your pelvis, all the movement should be coming from the hip. Slowly return it to the starting position. Repeat 15 times initially and gradually build this up to 2 sets of 20.
Hip extension exercise - Position yourself on all fours. Shift your weight slightly off the leg to be worked. Keeping the knee bent, raise the knee off the floor so that the sole of the foot moves towards the ceiling. Slowly lower the leg, almost back to the starting position and repeat. Repeat 15 times initially and gradually build this up to 2 sets of 20.
Kristen is an American fitness and pilates instructor and online creator. Based in London she works as a professional dancer, personal trainer and model. K’s Perfect Fitness TV is the best fitness and well-being channel on Youtube. In 2016, YouTube selected Kristen as one of the “Women of YouTube” a global campaign celebrating YouTube’s Top Female Creators.
Kristen designs workouts to create beautiful toned, lean & healthy bodies. No bulky muscles here. Her unique system of training has developed over years from working in the dance and fitness industry so you can easily do it at home with little or no equipment at all!
�� Thank you so much for watching and working out with me! I am so appreciative for all your continued support, comments and posts. I truly love this fitness community we have built together and am excited to see where this journey takes us. xx -K
DISCLAIMER:
Consult a doctor before starting any exercise program. Always warm up thoroughly and stretch after all workouts. K's Perfect Fitness TV will not be responsible or liable for any injury sustained while exercising at your home, gym, or elsewhere.
