Stretching is a love hate relationship!
Do you love the feeling of relaxed muscles . better posture . more flexibility . better blood flow . more oxygen to the brain . balanced body . reduced pain & injury? Stretching is your answer!
You must be stretching regularly to feel the benefits by being consistent; and if needed, do stretching on the road, there is no reason not get it done. I made a commitment to myself over a month ago that I would try and stretch every single day. Confession, I have not done it every single day for the last month; BUT, I have stretched at least 4 to 5 times a week and I must tell you how much better I feel! My muscles are more relaxed, I don’t feel stiff and tight when I wake up in the morning and my posture is better too!
As we age, our muscles will tend to get tighter and shortened, constricting our movements; so I challenge you to stretch regularly too. Maybe I was over zealous saying I would stretch every day, but I know stretching can be done at least 4 to 5 times a week and it only takes about 15 minutes of your day, and I promise you, it will be worth it!
“To reap the benefits of stretching, you have to do it the right way, Hall says. Hold the stretch at the first sensation of resistance, then breathe your way through it. Imagine and feel the muscle tissue becoming more supple.” by Shape Magazine
Equipment: You do not have to use any equipment, but I like to use either the Dyna-Pro Band like in these pictures (I did this stretching while traveling) or a stretching strap. With the bands, I can better extend my movements much further; therefore, increasing the length of my stretch. Make sure you have a cushioned stretching mat to lay on too.
Time: you decide how long! Depending on how much time you want to devote to your stretching and then divide the number of stretching positions by that time so you can compete all exercises. There are some days that I love spending more time stretching and really get a completely full stretch and feel totally relaxed!
Tip: Make sure that your muscles are warmed up before you begin. A quick walk first or best to do it after your workout.
Post Stretch: I drink my Great Lakes Collagen Protein because I love the benefits it provides for “repairing supportive connective tissue . . . and can be used by the body to build connective tissue structures to support the functions of cells”. I can tell when I am stretching and drinking my collagen protein, my body feels so much more flexible with so much less tightening of my muscles. For more information, link above to read about the multitude of benefits and the rave reviews and the importance of protein.
Stretch . Lengthen . Relax . Workout
See Muscle Map below for diagram, if needed.
INNER THIGH: (Adductor muscles)
OUTER THIGH: (Glute muscles)
PRETZEL: (Hamstring, flute, hip flexor muscles)
DOUBLE HAMSTRING: (Hamstring muscles)
CHEST: (Pectorial muscles)
SIDES: (Lat and oblique muscles)
UPPER BACK/SHOULDERS: (Trapezius and deltoids)
BICEPS: (Bicep and Forearm muscles)
TRICEPS: (Tricep and lat muscles)
SPINE: (Erector spinae muscles)
BACK: (Trapezius and Lat muscles)
QUADS: (Quadricep and hip flexor muscles)
All done! Your muscles should feel relaxed, joints loosened and probably even feel taller. When I stretch, my body feels more aligned, with better posture and flexibility, more oxygen flow and not so old! Stretching is something that EVERY woman should do no mater what your age. If you stretch on a regular basis you will find that your body can adapt to movements better, whether it’s while working out or just every day lifestyle positions we put our body into.
So Get Started . Stay Committed . Feel the Benefits .
Map of Your Muscles
Christie’s Favorite Stretching Items:
Outfit: Bottoms by Athleta, Top by Athleta
A big thank you to Marriott Hotels for making a commitment to providing their program: “Check In. Work Out. Element Hotels Strengthens Fitness Offerings, Giving Guests More Ways to Stay Healthy and Active on the Road”. I used their amazing facility in Park City for this workout, but I have also found that the majority of their hotels are offering great perks to staying active while on the road.
Christie, “your personal trainer to Get Fit & Stay Fit”
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