The Word on Weightloss

Stretching. Think of stretching as your savings account for better fitness. You know you should do it; in fact I’m here to tell you that you’ve got to do it. Believe it or not, stretching is critical to any fitness plan, and without it you risk losing your range of motion, stability and balance.

There are three basic types of stretches, and if you combine them strategically from the beginning to the end of your workout you’ll prepare your muscles to expand and contract quickly allowing maximum flexibility that increases healing time between workouts.

1. Dynamic is stretching that involves moving your arms and legs through a smooth and controlled range of motion without stopping to hold at any particular position. Dynamic stretching can be done at anytime but is most successful before you work out and right after a light cardio warm up. By performing dynamic stretching before a workout you prepare your body for the work out that is to come.

2. Static is stretching a muscle as far as you can, without pain, and holding it for 15 – 30 seconds. Static stretching should be done after an intense cardio or weight lifting workout to help increase flexibility and relax muscles that were just in motion. When you stretch a muscle, sensory receptors pick up the info and send it to the central nervous system, signaling the muscles to contract and when you hold them steady for 15-30 seconds they relax.

3. Myofascial is stretching using a foam roller and applying your body weight as pressure to different muscles by sliding parts of your body over it. Myofascail stretching can be done at anytime, before, after or even long after a workout. This type of stretching provides for less tension on your muscles because it targets the fascia, the membranes that surround the muscles. This type of stretching is probably the most painful, but it’s an excellent way to rid your muscles of knots.

Here are a few stretches to help you on your way to increased flexibility and range of motion!

Hand Walks
Target your calves and your hamstrings with this dynamic stretch.

• Stand with your feet hip-width apart and your arms at your sides, bend forward and place your hands on the ground also at shoulder width apart and as close to your feet as possible without bending your knees.
• Start by stepping one hand forward a few inches then the other, moving into a plank position.
• Once in the plank, begin walking your feet back towards your hands, keeping your legs straight at all times.

Walking Stretch
Target your quads with this static stretch.

• Stand with your feet together and your arms at your sides.
• Step forward with your left food and grab your right foot with your right hand.
• Keep your torso completely upright and your knee pointing straight down as you pull your calf forward.
• Hold for 15-30 seconds then repeat the sequence on the opposite side.

Back Roll
Target your upper and lower back with this myofascial stretch.

• Lie with your foam roller under your upper back and your feet plated on the ground about a foot away from your behind.
• Raise your hips and torso enough so that your body weight rests comfortably on the roller.
• Cross your arms and then lift your elbows toward the ceiling so the roller is contact with your back muscles but not your shoulder blades.
• eet planted, slowly roll down to your lower back until the roller hits the small of your back and then return to the starting position.