Good afternoon my fitness friends! I hope you are all enjoying this beautiful sunny "Fall" day...actually if you live in Arizona it's a very 95 degree sunny Fall day. If you're reading this from a state that actually has true seasonal weather...then I wish you a Happy Fall Day! Okay, now that we all know that it's officially Fall...let's get started on what I would like to speak with you about today...stretching! Stretching is KEY to any fitness program but guess what? Even if you don't exactly have a fitness routine that you are doing at this time, stretching can help you in your everyday life. Now as a Master Personal Trainer and Bootcamp Instructor, let me tell you, I can tell when someone's hamstrings are super tight and the word "stretch" is a foreign language to that person...but by stretching those hamstrings, something as simple as a butt-kick (running backwards with you heels touching your glutes or jogging in place with your heels touching your glutes) becomes hard if you don't ever stretch your hamstrings. If you have been sitting at your computer most of today working how are your shoulders right now? I bet you they're rounded FORWARD and your head is also pushing FORWARD. So let me help you out. Stop....slowly roll your shoulders back and now gently place your right hand on the left side of your head with your head facing forward...now slowly keeping your right hand on the left side of your head, gently pull your head towards your right shoulder. Deep inhalation and slow exhalation...try and hold this stretch for at least 30 seconds, now slowly release your right hand from the left side of your head. Repeat this stretch except this time switch sides...meaning place your left hand on the right side of your head and do the exact same stretch. Didn't that feel GLORIOUS?! Is your lower back tight? Stand up, and gently fold over from the waist and try to bring your fingertips as close to your feet as possible and hold this stretch...NO BALLISTIC MOVEMENT (meaning do not bounce as you hold this stretch) just hang forward and breathe in deep and exhale, this is a Static stretch. Another good one for your lower back and tight hip flexors is lay on the floor with your legs straight out in front of you on the floor. Gently bring your knees in to your chest and hold for 30 seconds as you enjoy this stretch, slowly move side to side while holding your knees....this is a gentle massage for your lower back. One more stretch is the kneeling hip flexor stretch. Almost EVERY one of my clients has tight hip flexors...especially you MOMS! Bring yourself down to the floor and kneel down on your right knee, bring your left leg out in front of you (making sure your right knee is comfortable) and bring your body forward...make sure your left knee is not going over your left foot. Bring your left arm down straight to your left side and bring your right arm up, slowly open your body up and twist toward your left side as you bring your body forward...do you feel that left hip flexor? Hold that stretch for no less than 30 seconds and BREATHE through that burn. Now repeat on the other side...meaning left knee down and follow the exact same instructions except using the opposite side. These stretches I suggested to you today are going to help you excel in your fitness programs and will also help you stretch out any tight muscles you may have. There are so many more stretches I could talk about today and if you have any questions on how to stretch out any other areas...send them my way! That's what I'm here for! :-) One last note before I talk about today's fitness video is ALWAYS stretch after you've warmed up for at least 10 minutes or AFTER you've performed your exercises (whether it be a bootcamp class, cardio, or weight resistance training). You are at less risk of pulling a muscle when you perform a stretch once your body is WARM and stretching will allow you to recover better after a workout, so do it!
Okay, let's get into today's video...MOMS are you listening?! Go grab your kid(s) and get ready to have some fun! Today's video shows a quick little warm-up which you will see my son Pry'nce enjoyed greatly followed by 2 different types up squat exercises (every woman...AND men want to have tighter and toner thighs, right), a chest exercise as well as a tricep (tighten the back of those arms!!) exercise. Remember, you can perform each and every one of these exercises in the comfort of your home without needing any equipment. Enjoy!
Thanks for watching! Feel free to leave comments and ask any questions you may have.
As Always...Stay Fit and Happy!
Famisha :-)
Thanks for the great examples- easily understood. I was just thinking this morning when I rolled out of bed and felt like an old lady at the young age of 38 that the least I could do was stretch. Remember the advanced stretching we used to doni high school to adress your shin splints? Those were so painful for you and we had little guidance if I recall... You would sit on the ground with your legs straight out in front of you and I would kneel in front of you and press your toes towards your knees. And I think I had enough patience to hold it for all of 20 seconds! How about a stretch for the Achilles tendon?
ReplyDeleteKarena-
ReplyDeleteThanks so much for your feedback! And yes, being in our 30s means feeling those aches and pains alittle bit more when we wake up in the morning. I do wish in our old basketball days, we could've had more guidance in stretching out tight muscles and horrible shin splits! Now to answer your question on a good Achilles tendon stretch would be to stand with your foot at a slant with your toes up against a wall, place both of your hands on the wall and lean your body forward trying to touch your upperbody to the wall for a good deep stretch. Hold this stretch for at least 30 seconds, then to your other foot.
Hope this helps! And be sure to join my blog as a follower for mote helpful tips.
As Always...Stay Fit and Happy!
Famisha :-)
You and your boy are soo cute! look forward to more fitness videos! :) Julie
ReplyDeleteThank you Julie for joining my blog and for your kind words! I'm glad you enjoyed the video(s). New blog/video entry EVERY Thursday...so stay tuned! Please spread the word about my blog to any of your friends you think might also enjoy it. Also, feel free to ask any fitness questions you may have!
ReplyDeleteAs Always...Stay Fit and Happy!
Famisha :-)