We all have our daily morning routines. And it usually goes something like this: get up, shower, get dressed, eat a quick breakfast, rush out the door and were ready to tackle the day. But there is one crucial step in preparing for the day that most of us rarely do. Stretch. Yes, I said it, stretch. Personal trainer Brandon Reina says taking a couple minutes every morning to stretch is the best way to relieve stress, be ache free and keep our bodies working properly.
“Stretching is important for everyone. It keeps the joints functioning throughout their full range of motion,” said Reina.
Reina says tight muscles can pull and twist the body in ways that are counter productive to movement. When muscles are tight, it can shift the body and bone structure, which can cause pain in other areas. For example, lower back pain in women is often linked to tight hamstrings. So taking a minute or two in the morning to stretch that muscle can relieve the pain all day.
What muscles should we focus on when stretching? Reina says, in his experience as a trainer, many women have tight hamstrings, adductors, and IT bands. Here are a few quick stretches for working those areas:
1. Hamstrings: Lie down with your back flat on the floor. Loop a belt, towel or jump rope underneath one foot. Keeping the knee straight and slowly pulling the leg up, pull until you feel tension in the hamstrings then hold for 30 seconds. Make sure the opposite leg is flat on the ground to keep hips immobilized. Switch sides and repeat for the opposite leg.
2. Adductors: Take a wide stance, both feet facing forward. Slowly shift body weight to one side, bending at the knee and hip and keeping the opposite leg straight. The inside of the leg that is straight should be the focus. Hold 30 seconds and repeat for opposite side.
3. IT band: Lie flat on your back. Cross one leg over the other and place the ankle just above the knee, resembling a "4" shape. Reach through the legs and pull knee toward chest. Hold for 30 seconds. Women that walk or run frequently will greatly benefit from this stretch because often times they have tight IT bands.
Reina says it is best to warm up before stretching to ensure muscles, tendons and ligaments are in their most pliable state and more likely to stretch. A short, low to moderate 7-10 minute jog, cycle or elliptical works great. And remember, when stretching each muscle, hold for 30 seconds and repeat each stretch three times. Overall, stretching should take about 10 minutes.
Challenge yourself to fit a quick stretching session into your daily morning routine. It’s 10 minutes that will benefit your body and mind throughout the day.
-Katie Boggs
No comments:
Post a Comment