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Published on December 25, 2018

Try These Flexibility Stretches to Enhance Your Daily Workout

Try These Flexibility Stretches to Enhance Your Daily Workout

Having a flexible body is essential for everyday life, and particularly for exercise. Think of all the things you do throughout your day that cause your muscles to tighten or create discomfort: Being stuck behind a desk, standing for long periods of time, repetitive motions, driving long distances, and exercising without properly maintaining a limber body are all ways that keep you from having a well-balanced and efficient lifestyle.

To fully optimize your workout, it is necessary to be flexible in order to perform your exercises properly — by getting full range of motion in which your joints can potentially move. Here’s why:[1]

When we don’t stretch before and after a workout, our muscles hold onto toxins, we risk injury, recovery time takes longer, and our performance is decreased.

In order to prevent restrictive mobility, we must do flexibility stretches.[2] Common areas that need stretching and/or flexibility are the hips, back, knees, and ankles. In this article, you will see why it is not only important to stretch, but to balance the planes of motion in which our body parts move.

How To Stretch

Done consistently, the following flexibility stretches will enhance your workout, you will gain greater range of motion, improve balance, and recover more quickly for your next workout.

Typically, a static stretch should be held for 20-60 seconds (International Sports Sciences Association), remembering not to overstretch which can cause injury as overstretching can cause pulled muscles and tears.

In a comfortable stretch, you should feel just a slight pull without going beyond normal range of motion. Always be aware of your breathing during a stretch.

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For example, if you are doing a flexibility movement for the knee, just before you go into the stretch, take a deep breath and then exhale once you are into the stretch. Breathing is important as it relaxes the muscles and helps to loosen them.

Your body should be warm before stretching to increase blood flow. This can be a 3-minute ride on a stationary bike or slowly-controlled, 45-60 second body weight squats.

Hips Stretches

The hips tend to give us trouble when we get into our 40’s and 50’s, and the cause of pain is not always injury or over-use, but rather, lack of stretching in the hip flexor muscles.

Even if you’re not a sedentary person, you walk throughout your work day, climb stairs, or stand for long periods of time, you must keep your hips flexible to keep them from tightening which can cause other problems, like lower back pain. (Everything is connected.)

Oftentimes, people who are active tend to think that because they cycle, run, or perform other exercises that recruit the hip flexors, they don’t need to stretch because their hips are constantly moving; Not so. What people don’t recognize is that over time these and other movements create muscle imbalances, spasms, and affect posture.

When your hips are flexible, the exercises that recruit gluteal muscles, like the squat and lunge, have better control. Take a look at these 4 hip flexor stretches by Guerilla Zen Fitness:

Back/Spine Stretches

The back and abdominal muscles support the core and are necessary to have a strong gait. In order to have a strong back, you must open up your chest and sides of your back with various stretches.

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Sometimes, without noticing it, we rely on our back for a variety of movements, such as looking over our shoulder to pass safely in our vehicle, rising up from a chair, reaching up high for an object, etc.

These passive movements seem easy, but without a stable core, you’re left with a weak spine and the movements can become challenging over time.

Having a flexible spine and strong core is great for exercises like crunches, torso circles, side bends, lying leg raises, and sit-ups.

Here are 3 spinal flexibility stretches by Strength Side:

You can also incorporate regular yoga practice into your daily routine as a holistic approach to gaining flexibility in your back.

One of my favorite things about yoga is that it moves energy throughout the entire body, with special attention to the spine. In addition, yoga helps to lengthen muscles and opens up the space between the ribs and vertebrae, which minimizes tension and reduces headaches and backaches.[3]

Try these yoga poses that are not only good for flexibility but for overall relaxation. Hold each pose for 10 to 15 breaths:[4]

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    Knees Stretches

    The use of our legs to walk, run, swim or do any the movement that involves the legs also involves the knees. Flexibility in and around the knee joints is essential for mobility, and because everything is connected, flexibility in the knees will also create flexibility in other areas, such as the ankles, which will I will address next.

    So, if the exercises you perform on machines, such as the leg extension or leg curl, which move in the sagittal plane – that is, forward and backward or up and down – are among your go-to’s when training your lower body, you must have flexible knees.

    Here are 3 knee strengthening examples by Strength Side:

    Ankles Exercises

    Ankles run into all kinds of problems, like walking, wearing high heels or uncomfortable shoes, flat feet, trauma, improper footing when performing exercises, arthritis, and even swimming. All of these can cause tendonitis – The inflammation surrounding tendons in the lower leg muscles.

    Despite what it may look like, the foot does not remain in the same position during up-and-down movements which is why it is important to maintain flexibility in the muscles surrounding the ankle joint.

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    Flexibility allows for various positions (International Sports Sciences Association). In addition to the following exercises, R.I.C.E. (Rest, Ice, Compression, Elevation) is also effective for relieving ankle pain. Here are some examples of how to increase ankle and foot mobility:

    Planes of Motion

    Balancing your body’s planes of motion is necessary, not only for weight training and other exercise, but for gaining flexibility as well.

    Our body is a powerhouse because it is not limited to a single plan of motion movement, and instead has the ability to move in multiple directions – Sagittal, frontal, and transverse.

    For example, when doing flexibility exercises for your back, you should also work our abdominal muscles. Similarly, when weight-training your quadriceps, you should balance them by also training your hamstrings. This creates balance, coordination, and functionality:[5]

      Bonus Tip

      Keep in mind that stretching can go hand-in-hand with the use of sports medicine equipment, such as a foam roller to pre-condition tight muscles and break up lactic acid, compression apparel to maintain warmth, and even a lacrosse ball to target trigger points.[6]

      Now that you are familiar with stretches where common injuries occur, you should experience relief in multiple areas of your body and in your daily life. Tension, stress, and tight muscles can now be curtailed by effective stretching before and after your activities, and your muscles will be more relaxed and efficient, thereby increasing your performance.

      More Resources About Stretching Exercises

      Featured photo credit: Annie Spratt via unsplash.com

      Reference

      [1] Muscle Mechanics, International Sports Sciences Association, “Fitness: The Complete Guide,” page 166
      [2] Flexibility Training, International Sports Sciences Association, “Fitness: The Complete Guide,” page 343
      [3] Top Fuel Crossfit: Yoga Poses to Relieve Headaches: Lengthening the Spine
      [4] Rukmani Iyengar: 5 Yoga Asanas to Reduce Back Pain
      [5] Kai Simon: How To Improve Your Workout: Planes Of Motion
      [6] Flexibility Training, International Sports Sciences Association, “Fitness: The Complete Guide,” page 343.

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      Terri West

      Certified Fitness Trainer & Nutrition Specialist

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      Last Updated on March 13, 2019

      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

      Have you gotten into a rut before? Or are you in a rut right now?

      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

      1. Work on the small tasks.

      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

      2. Take a break from your work desk.

      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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      3. Upgrade yourself

      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

      4. Talk to a friend.

      Talk to someone and get your mind off work for a while.

      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

      5. Forget about trying to be perfect.

      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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      6. Paint a vision to work towards.

      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

      7. Read a book (or blog).

      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

      Check out the best selling books; those are generally packed with great wisdom.

      8. Have a quick nap.

      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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      9. Remember why you are doing this.

      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

      10. Find some competition.

      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

      11. Go exercise.

      Since you are not making headway at work, might as well spend the time shaping yourself up.

      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

      12. Take a good break.

      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

      More Resources About Getting out of a Rut

      Featured photo credit: Joshua Earle via unsplash.com

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