It turns out that a strong muscle is a loose muscle. Many loath stretching. Why waste time twisting and turning when you could do more cardio or lifting?
It may hurt to learn that you are wrong—literally you could get hurt. Injuries doing a leg workout and going running the same day can shut you down.
There are so many people with imbalances and mobility restrictions. Sitting too much and not positioning our bodies into enough different positions can lead to strains later.
What’s the prescription to help avoid strains and injuries? Ten minutes of stretching or mobility exercises each day.
If you’re a creature of habit, you may notice that you along with many others tend to stand with their hips tilted to the right, their left hip constricts. Correct stretches can assist in redistribution of weight.
Other movements could appear to be reserved for contortionists. Instead of repetitions, stretching involves a series of very deep breaths that serve as a cue for your body to relax tense muscles.
Almost everyone feels relief after the first day and it’s important to maintain progress. On gym days, it can be your warmup. On rest days, you can stretch at the office or at home in front of the television.
Many people consider the extra time spent stretching to be beneficial to their well-being. Pain can vanish from memory after a month. You can position your body in ways you never imagined possible, such as a deep squat.
Being more limber permits you to utilize better form and build new muscles. Also, you can double your weightlifting performance and tone down your running times.
You can practice the stretches shown below on a daily basis. On training days, perform them prior to working out and on rest days, perform them periodically during the day or while you are calming down.
Hang from a pull-up bar. Squeeze your glutes to bring your pelvis forward a little. Draw in a long breath. Exhale as much air as you can; your lats should start to relax. Five full breaths. It’s one rep. Perform 3 through 5.
Position yourself in a half-kneeling position, your back knee near a box or wall and your back shin about parallel to the box or wall. At first, you might need to hold on to something.
As you tighten the hamstring in the stretched leg, maintain the position for one to two minutes. Continue by using your other leg.
Deep Squat Counterweight
Place a foam roller between your thighs and pick up two light dumbbells. Squat down till your butt is barely above the floor by pushing your knees forward. (Attain this posture using the lightest weight you can.) By “tucking” your pelvis, try to round your spine.
During that position, inhale with 5 long, deep breaths then return to standing. That’s 1 rep. Perform 3 to 5.
REACH’s 2 STEP APPROACH TO RECOVERY THERAPY
1. IDENTIFY THE ROOT CAUSES OF YOUR ACHES AND PAINS
At Reach, we start your Stretch and Recovery journey with your Mobility Risk Factor Assessment. This assessment allows us to pinpoint the causes of your aches and pains, muscle imbalances and weakness, and posture or mobility limitations. After your assessment, we can proceed to step 2!
2. CUSTOMIZE YOUR RECOVERY THERAPY PROGRAM
Based on your Mobility Risk Factor Assessment, a custom Stretch & Recovery therapy plan will be created. The program is designed just for you and will target your areas of concern and interest. Each session includes a balanced blend of Corrective Stretch, Percussion, Compression, CBD, and Heat Vibration Therapy. This takes the guesswork out of choosing the Stretch and Recovery therapies that will be best for you!