Stretching + Rolling is the best for muscle relaxation!
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?
Then stretching + rolling is your answer!
Now, you must be stretching regularly to gain the benefits by being consistent. Also, if needed, do stretching on the road, there is no reason not get it done. So, I made a commitment to myself over a month ago that I would try and stretch every single day and below is the best stretching exercises for muscle relaxation. Then afterwards, my muscles are more relaxed and I don’t feel stiff and tight when I wake up in the morning. Another benefit is my posture is better too!
Aging Muscles need Attention!
Therefore, as we age, our muscles will tend to get tighter and shortened, constricting our movements; so I challenge you to stretch regularly. Maybe I am over zealous saying I we should 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 can be used for better rotations & compression!
You do not have to use any equipment, but I like to use either the Dyna-Pro Bandlike 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. And a foam roller will hit the muscles that is sometimes difficult to reach on your own.
Take the time to reap the benefits!
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 fueling is just as important too!
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.
Foam Rolling 101
First, roll your hamstring muscles.
Second, roll your hip muscles.
Third, roll your quad muscles.
Fourth, roll your upper and lower back muscles.
Stretching it Out 101
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)
Now you are all done! As 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! And stretching is something that EVERY woman should do no mater what your age. So, 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:
Collagen Protein:
CLICK✅here for more information.
Dyna-Pro Band:
CLICK✅here for more information.
Stretching Strap:
CLICK✅here for more information.
Stretching Mat:
CLICK✅here for more information.
Outfit: Bottoms by Athleta, Top by Athleta
Christie, “your personal trainer to Get Fit & Stay Fit”
This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, yet the prices are not any higher. I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.
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