Tag Archives: stretching

Saturday Morning Drill: Gentle Springtime Yoga for Flexibility

The weather is finally warming up, which means we’re all gearing up to get outside and exercise more. For many, this means strapping on the tennishoes and getting out for for a run. I’m hoping to do so myself as running is one of my absolute favorite activities to do outside, especially in the springtime.

With increased exercise often comes soreness and tight muscles, which requires a proper stretch and adequate rest for our bodies. Our solution? A gentle yoga routine that will help you slow down, breathe, get re-centered and give your muscles a good stretch. Stretching is not only important for preventing injury, but it also keeps our bodies limber and flexible to complete all of the activities we love to do – indoor and out.

This 8-move yoga routine was designed by our own Jill Lawson, a certified yoga instructor in Colorado. We recommend getting into some yoga-appropriate attire, finding a good place to practice, and then reading through all of the instructions before jumping in. Doing so will allow you to practice the movements fluidly, and ensure you do them properly to avoid injury.

Posted on April 13, 2024 by Dana

Saturday Morning Drill: Stretches for Runners

Stretching: Possibly the secret weapon for any successful athlete, especially runners. The trick is knowing when to stretch and how to stretch. It’s also important to know some stretches are better for runners than others, and even if you have just a little bit of time you can make a big difference in your performance with a few specific moves.

Hanna Rosov, ACSM, HFS, and owner of Zeal Fitness in Wichita, Kansas, works with many runners and lent some insight on proper stretching routines for those who run often. “There are a couple different kinds of stretching that are appropriate at different times,” said Rosov. “Dynamic stretching works best as a warm up prior to running. It tells the muscles ‘get ready we’re going to do something.'”

Dynamic stretching looks different than traditional floor moves, as they’re typically active movements that can be safely done before a workout or run without expending too much energy. “Dynamic stretching doesn’t use a lot of energy; you are putting your muscles through a range of motion while gradually increasing heart rate,” said Rosov. (more…)

Posted on April 6, 2024 by Lacy

The 5 Minute Bathroom Break Workout

The bathroom is not at the top of the list when you think of places to exercise. In fact, it’s probably not on the  list at all. But maybe it’s time for that to change.

We all visit the bathroom, and a fast workout while  you’re in “the loo” can be the perfect way to break up your day. We’ve come up with a list of five simple moves you can do in the bathroom to fit in a quick workout and boost your energy. Pick one or all and get moving during your next bathroom break, even if for just 5 minutes. This, of course, will work best if you’re in a private bathroom, that is, unless you want to lead a class of bathroom exercisers with your coworkers! (more…)

Posted on March 29, 2024 by Elizabeth

Commuter Yoga: 3 Poses That Make the Drive to Work More Bearable

Getting stuck in traffic is enough to turn your hair grey. Blood pressure rises, muscles tense, and a positive attitude plummets when your car is at a standstill. Thankfully, there are things you can do to make the experience more pleasurable, and gain some health benefits while in the process.

The following are three easy yoga inspired exercises you can do the next time you find yourself wedged bumper to bumper.

Axial Extensions

Scoot your hips back so that your spine is upright against the seat of your car. Lift the crown of your head toward the sky as you inhale deeply, and press your hips down into the seat as you exhale fully. By doing this, you are creating space and decompression between each vertebra. As a result, you will gain energy, not to mention have to readjust your rear view mirror to take on your new height. (more…)

Posted on February 7, 2024 by Jill

Saturday Morning Drill: 15-Minute Energy Booster

New Year’s Day is almost here and we have the perfect workout for you. This 15-minute routine will boost your energy and your spirits this weekend in preparation for any big celebrations you might have in the coming week. Not only that, it’s a great workout to have in your back pocket for the New Year when you’re in need of a quick energy boost to get you through the day.

This Saturday Morning Drill is comprised of eight exercises: Six that will elevate your heart rate and tone your whole body, and two that will stretch your body and relax your mind. Let’s get started!

Posted on December 29, 2023 by Dana

Saturday Morning Drill: Post-Workout Stretching

For this week’s Saturday Morning Drill we’re stressing the importance of stretching. While it’s important to warm up before a workout, many people don’t realize you should actually save the stretching for after the workout.

Stretching is not recommended before a workout because your muscles are prone to injury when they’re cold, which temporarily slows muscle activation. In order to warm up the muscles sufficiently perform at least three to five minutes of cardiovascular activity such as running in place or jumping jacks. Then, stretch after your workout is complete.

Even for those who take the time to stretch after a workout, it’s not uncommon to rush through the movements and thus forgo reaping the full benefits of the stretch. But proper stretching should be completed after a workout because muscles tighten and shorten during exercise. By stretching them afterwards you help the muscle both length and restore. Other stretching benefits include increased flexibility, improved circulation, improved balance and coordination, decreased lower back pain and increased energy levels.

A proper stretch should be completed one to three times, holding each stretch for 10-60 seconds. Remember, you should be in control of the stretch by focusing on performing it slowly. Listen to your body – each movement should be held at a mild tension but not to the point of pain.

To get your heart rate up, try our fall Pumpkin Workout. Start by warming up with some cardio, performing the strength training exercises, and end with these beneficial stretches.

Also Read:

7 Tips for Eliminating Muscle Soreness

Sneaky Ways to Squeeze in Stretching

Stretching is Essential for Runners

Posted on November 10, 2023 by Danielle

Beginner’s Guide to Foam Rolling

The first time I heard the term ‘foam rolling,’ I thought it was some kind of tantric act practiced in far-off Eastern cultures. Come to find out, it’s a deep stretching method used by frequent runners. Hmm, guess I was way off.

To channel my inner running addict and discover everything I need to know about this foam rolling practice, I’ve summoned the help of one of the fitness industry’s foremost running experts: ExerciseTV celebrity trainer and New Balance Fitness Ambassador, Holly Perkins. (more…)

Posted on July 18, 2023 by Dana

How to Stretch Your Glutes and Hamstrings for Fitter Summer Traveling

Are you traveling during summer vacation? Probably so.

Do you stretch on these trips? You can guess the answer to this is usually NO!!

Personally, I travel at least twice a month and I use these two following stretches all of the time to open my tight hips and lengthen my hamstrings after hours of sitting.

It’s important to remember excessive amounts of sitting may cause lower back pain from shortened hip flexors that can pull the pelvis forward resulting in discomfort. Also, sitting will place increased amount of pressure on the spine compared to standing or lying down.

Here’s a simple solution that will keep you feeling good as you take on all of the adventures and activity in your vacation itinerary.

Hamstring Stretch

(more…)

Posted on June 19, 2023 by Tracey

Paul Grilley’s Yin Yoga Supports Joint Health

Vigorous exercise has the potential to add unnecessary wear and tear on the joints of the body. While weight bearing exercises are a must to keep bones strong and healthy, sometimes our knees, hips, and spine can take a beating if we don’t find balance with some gentle activity.

Ancient Taoists refer to certain types of exercises or super-active behaviors as Yang, known as the energetic life force that facilitates change, growth, and get-up-and-go for the mind and the body. Yang exercises include running, high-impact aerobics, weightlifting, and even certain styles of yoga such as Ashtanga or power vinyasa.

It is surprising that yoga is referred to as a Yang activity, but many styles require a high level of vim and vigor to practice. Sometimes, as a result of pushing, striving, and working too hard in yoga, injuries can incur and joints can be compromised. Even a yoga class must be balanced out with some slower moving and deeply relaxing activity. (more…)

Posted on June 14, 2023 by Jill

Yoga Helps to Relieve Aches and Pains from Gardening

If you have ever tried to grow your own food, you know how much work is involved. From building beds to pulling weeds, gardening is a task that requires a lot of strength and stamina, not to mention flexibility. There is no greater feeling than the satisfaction of knowing where your food comes from, but some days an achy back, neck or knees can trump your homegrown glory faster than a growing sprout on a warm spring day.

To prevent fatigue and energize your body, it is important to take periodic stretch breaks. The following yoga inspired stretches will help relieve bodily discomfort brought on by spending hours in the garden. Plus, you may even get a second wind and get more done.

Half Forward Bend

Your knees may begin to feel stiff and tired after squatting or kneeling over your sprigs of future bounty. To refresh your body, stand up and straighten both legs. Next, fold forward until your spine is parallel to the dirt. Place both hands on your shins just below your knees. Keep your back and legs straight. Hold for 20 seconds and then come up. Repeat as often as necessary. (more…)

Posted on April 16, 2024 by Jill