Ignorance is not bliss when it comes to preventing injury or sore muscles.
Being sore does not have to be part of a fit life... if you know what you're doing. To exercise with less chance of injury or soreness, personalized dynamic and static stretching should be part of your program! Both types of stretching are important, but need to be done at the correct time and according to your level of fitness!
Being sore does not have to be part of a fit life... if you know what you're doing. To exercise with less chance of injury or soreness, personalized dynamic and static stretching should be part of your program! Both types of stretching are important, but need to be done at the correct time and according to your level of fitness!
Pre-workout: Dynamic stretchingDynamic movement stretches are designed to take a joint or a muscle through a challenging and repetitive motion, moving a body part further with each repetition. Reducing hip stiffness prior to starting a run or ride will reduce the risk of the dreaded overuse injury. Dynamic stretching is ideal prior to exercise to prepare the joints for movement and muscles for optimal activation.
POST-WORKOUT: STATIC STRETCHINGStatic sustained stretches are designed to hold a position for a joint or a muscle that is minimally challenging. The focus is on relaxing the body part being stretched and letting it go further on its own.
Research suggests that holding the position for 30–60 seconds will increase flexibility in the tissue; conversely, done prior to activity, static stretching may actually inhibit the muscle’s ability to fire. Specialization stretchesSpecialization Stretches are to help your specific muscle problems after an injury or to alleviate chronic soreness from repetitive movement.
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Dynamic
Standing Shoulder CirclesMorgan V. doing standing shoulder circles forward, reverse and touch hands as dynamic stretches during her warmup before a training session. This is great for your shoulders and rotator cuff muscles.
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Childs Pose into Cat Pose into Cow PoseMorgan V. doing child’s pose into cat pose into cow pose as dynamic stretches during her warmup before a training session.
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Stability Ball Pullover-crunch into BridgeMorgan V. demonstrating dynamic stretches on the stability ball which are great for the shoulders and lower back, common problem areas for people stuck behind a desk most of the day.
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Standing Medicine Ball PulloversMorgan warming up by doing standing medicine ball pullovers during her training session with Jeff. This dynamic stretch is great for athletes and runners.
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Upward facing Dog into Downward facing Dog |
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Morgan V doing downward facing dog into upward facing dog pose as dynamic stretches during her warmup before a training session.
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Static
Child’s Pose into Cat Pose into Cow Pose |
UPWARD FACING DOG INTO DOWNWARD FACING DOG |
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Morgan V is doing child’s pose into cat pose into cow pose as static stretches during her cool-down after a training session.
She holds these for at least a count of 20 seconds. |
Morgan V doing downward facing dog into upward facing dog pose as static stretches during her cool-down after a training session.
She holds each pose for at least a count of 20 seconds. |
Back Stretches to Music |
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Rochelle James is demonstrating back static stretches she does after a training session with Personal Trainer/Coach Jeff Hammond.
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Specialization
Shoulder Horn Rotator Cuff Stretch |
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Morgan V is doing shoulder horn rotator cuff stretch as a specialization exercise at the end of a training session for her to strengthen and stretch her shoulders and rotator cuff.
Do these for high repetitions with a controlled tempo. |
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