FRIEND YOUR BODY

Health & Fitness Coach, Employee Wellness - Eat Clean, Get Fit, Be Healthy in NH

There’s a big misconception that stretching is only for people who workout or people who are athletes.  And many people who do workout, don’t see the benefits of stretching. 

 

If you think that stretching is a waste of your time, I encourage you to keep reading because EVERONE benefits from stretching, whether you’re sitting at home or an office all day or you’re an athlete!

 

Why You Need to Stretch

 

While you don’t need to have the flexibility of an advanced yoga instructor, you do need some degree of flexibility to prevent injury from both recreational and day-to-day activities. 

 

If your muscles are tight and you want to participate in a sport or leisurely activity, or maybe you simply want to be able to bend over and tie your shoes without pain, improving your flexibility will help reduce your risk of getting injured.

 

When you sit for extended periods of time without stretching and moving your body, over time your flexibility decreases, which leads to muscle imbalances and poor posture.  And before you know it squatting down to pick up a bag of groceries is a challenge!

 

When your muscles become imbalanced (some muscles become short and tight, and others become long and weak due to misuse), you may develop poor posture.  Poor posture leads to weight being unevenly distributed on your joints, which puts tremendous stress on your muscles and tendons, thereby setting the stage for injury and pain.

 

It is very important to address muscles imbalances BEFORE your engage in an exercise program.  When you exercise on top of pre-existing muscle imbalances the imbalances only get worse, and you risk getting seriously hurt. 

 

It’s like attempting to build a beautiful home on a crooked and unstable foundation; you don’t focus on putting up siding, shudders and a roof until you’ve built a strong and steady foundation.  As you’re building a healthy, strong body, from the inside out, you must first build a strong foundation by balancing your body.

 

Below are my top five favorite stretches.  These stretches with will help you increase your flexibility and improve your range of motion and reduce your risk of injury inside AND outside of the gym!

Be sure to stretch only the muscles that feel tight.  If you perform the stretch and you don't feel tightness that muscle doesn't need to be stretched so don't include it in your stretch routine.

 

Here is a description of each stretch:


Scratch Stretch

  • Stand upright holding a towel behind you
  • Inhale, then exhale as use your left hand to pull down until you feel a stretch in right triceps
  • Hold 20-30 seconds
  • Inhale as you pull upward with your right arm, feeling a stretch in your left arm
  • Repeat on the other side


Kneeling Lunge

  • Take a kneeling lunge stance with left leg out front
  • Place right palm behind shoulder blade
  • Lean body forward from your hips and gently lean your body toward your left
  • Hold 20-30 seconds
  • Repeat on opposite side


Stability Ball Quad Stretch

  • Kneel in front of ball with one foot/ankle positioned on the ball and hands on the floor
  • Slowly bring body upward
  • You may hold onto a stable object for support
  • Draw in belly button and keep body tall as you lean back into the stretch
  • Hold 20-30 seconds
  • Repeat on other side


Stability Ball Chest Stretch

  • Place your arm on the ball (for the first stretch shown, you forearm and the second stretch, your shoulder with arm bent about 90 degrees)
  • Drop your upper body toward the floor
  • Inhale while pressing your arm into ball for 5 seconds
  • Exhale and press arm into ball for deeper stretch
  • Repeat on other side
  • Repeat for a total of 5-10 times on each side


Stability Ball Abdominal Stretch

  • Sit on ball and slowly walk your body over ball until lying over ball
  • Reach arms over head
  • Hold for 30-60 seconds
  • Repeat on other side
  • Note: If you experience dizziness while looking up, this may not be an appropriate stretch for you.

 

Share this post with your friends and family by clicking the “like” button.

 

To a leaner, more limber you!

 

Melissa Koerner

Views: 150

Tags: , fitness nutrition stretching stretch , leaner limber , manchester NH , NH, abdominal, and, ball, body, chest, More…exercise, fitness, friend, kneeling, koerner, leaner, limber, lunge, manchester, melissa, more, muscle, nutrition, quad, routine", scratch, stability, stretch, your

Comment

You need to be a member of FRIEND YOUR BODY to add comments!

Join FRIEND YOUR BODY

Don't wait until it's too late to get your body back.  Register now for your complimentary health & fitness consultation!
Get your FREE Friend Your Body Starter Pack to start transforming your health & wellness today!

Latest Activity

Melissa Koerner's blog post was featured

Why this woman feels better in her 50’s than she did in her 40’s

Can you say that you feel better now than you did ten years ago?Can you say that you….Have more…See More
Monday
Melissa Koerner posted a blog post

Why this woman feels better in her 50’s than she did in her 40’s

Can you say that you feel better now than you did ten years ago?Can you say that you….Have more…See More
Monday
Melissa Koerner posted an event
Thumbnail

FREE Webinar - 5 Things You Don’t Know About Food and Exercise That Are Making You Sick, Fat and Tired at Online

April 23, 2014 from 6:30pm to 7:30pm
You’re busy, and you want to eat healthy, but you struggle to find the time and energy to make…See More
Apr 3
Melissa Koerner's blog post was featured

21 Things You Must Do to Get in the Best Shape of Your Life

 This past November I was forced to face one of my biggest fears. I always knew the day would come,…See More
Mar 25
Melissa Koerner posted a blog post

21 Things You Must Do to Get in the Best Shape of Your Life

 This past November I was forced to face one of my biggest fears. I always knew the day would come,…See More
Mar 25
Melissa Koerner's blog post was featured

Healthy Mint Chocolate Whoopie Pies

I’m Irish. And to celebrate St. Patrick’s Day, I’d like to make some whoopie… Some chocolate, mint…See More
Mar 17
Melissa Koerner posted a blog post

Healthy Mint Chocolate Whoopie Pies

I’m Irish. And to celebrate St. Patrick’s Day, I’d like to make some whoopie… Some chocolate, mint…See More
Mar 17
Melissa Koerner's blog post was featured

5 Healthy Recipes Using Spinach

I remember growing up I used to love to watch cartoons with my younger brother.One of our favorite…See More
Feb 25
Melissa Koerner posted a blog post

5 Healthy Recipes Using Spinach

I remember growing up I used to love to watch cartoons with my younger brother.One of our favorite…See More
Feb 25
Melissa Koerner's blog post was featured

How 1 Hour Changed This Woman's Life

Her name is Janice. She just turned 65.  And like a lot of women her age, she thought it was too…See More
Feb 20
Melissa Koerner posted a blog post

How 1 Hour Changed This Woman's Life

Her name is Janice. She just turned 65.  And like a lot of women her age, she thought it was too…See More
Feb 20
Melissa Koerner's blog post was featured
Feb 13
Melissa Koerner posted a blog post
Feb 13
Melissa Koerner's blog post was featured

6 Healthy Foods to Pack When You Travel

Tired, irritable, nauseous and…See More
Feb 5
Melissa Koerner posted a blog post

6 Healthy Foods to Pack When You Travel

Tired, irritable, nauseous and…See More
Feb 5
Melissa Koerner's blog post was featured
Jan 28
Melissa Koerner posted a blog post
Jan 28
Melissa Koerner's blog post was featured
Jan 23
Melissa Koerner posted a blog post
Jan 23
Melissa Koerner's blog post was featured
Jan 14

© 2014   Created by Friend Your Body.

Badges  |  Report an Issue  |  Terms of Service

VIP Access

Sign Up to instantly get your FREE Friend Your Body Starter Pack with Exclusive Access to Health, Fitness & Nutrition Tips!

Close