We kicked of the new year with tackling the components of a workout. Flexibility is often overlooked, but is needed in everyday activities. Not stretching properly or a sedentary lifestyle can negatively affect one’s flexibility and range of motion. Without appropriate stretching and activity, our bodies’ posture and movement patterns can change overtime reducing range of motion. There are two kinds of stretching: dynamic and static. Dynamic stretching uses controlled movements that bring muscles through their full range of motion. Static stretching involves taking joints through a range of motion to a comfortable end point, holding that position for a period of time (at least 10 seconds).
Self-myofascial release, commonly used with a foam roller, is another method to increase flexibility. In this technique, one uses a foam roller to assist in self-massage to release muscle tightness or knots. Foam rollers are available in different densities. At the beginning, the process may be uncomfortable. A softer roller is ideal to start with. Foam rollers are available for purchase online or in any store that provides basic to advanced fitness equipment.
For dynamic stretches, check out our blog about warming up which includes dynamic stretching.
Static Stretches:
- Arm hold across the body
- Triceps overhead
- Upper back
- Chest
- Obliques
- Inner thigh
- Hamstring and calf
- Quadriceps
Foam Rolling: (demonstration video)
- Hamstring
- Calf
- Glute maximus
- Glute medius
- Piriformis
- IT Band
- Upper back (1)
- Upper back (2)
- Lats
- Quadriceps
Get our Free Workout Friday blogs and other great content directly to you inbox by subscribing to our blog!
