Everyone just wants to work out, pump iron and get ripped. The problem with that plan, if you haven't figured it out yet, is that you will see results aesthetically, but you don't actually feel better, move better, and more likely than not will even create pain and injury. Although traditional stretching may help prevent injuries during activity, we have to take a more global and holistic approach in our routines to maximize the benefits and reduce the risk of injury.
Stretching can and should be done prior to working out and after exercise. There are different approaches to the pre-workout stretch versus the post-workout. However, in this article we will discuss the most beneficial post-workout stretches to help recover faster, improve performance on next training day, and actually feel and move better throughout our daily lives. And that my friends is where Life Stretch can be that missing link in your routine for a better, healthier, stronger you!
What is Life Stretch?
If the traditional hold for 30 seconds stretch routine is not producing your desired results after your exercise routine, then Life Stretch is for you! This simple yet effective fascial stretch routine gives you more bang for your time. Whether you're a professional athlete, a fitness enthusiast, or a couch potato, you will immediately experience the difference in how you feel, perform, and move.
As opposed to targeting isolated, single muscles, and holding the stretch for what seems to be an infinity, practicing movement patterns in multiple planes teaches the brain how to move more efficiently. The truth is no movement is uni-planar, so why stretch that way?
Life Stretch is a mobility-stretch class that is designed to help clients or group members become more flexible in body, mind and spirit so that they feel not only more functionally mobile but also more capable to deal with the physical and mental demands of their lives. This comes from a non-competitive atmosphere in class that focuses on the innate physical intelligence and abilities within the individual. Instead of comparing oneself to others or to the person next to you in class, the participant is encouraged to find the best way to move and function for them, and not some ideal.
Life Stretch uses the Stretch Wave™ as the fundamental way to move the body in an easy, comfortable, undulating fashion to move freely. The Stretch Wave breaks through movement restrictions not by painful or excessive force but by synchronizing breathing with efficient movement to facilitate the best path for an individual’s body to take. In this way, each person experiences Life Stretch as if it was designed specifically for them. With regular practice, athletes, fitness enthusiasts, and even severely restricted individuals will realize huge gains in mobility and function quicker than they ever have before.
Life Stretch starts in standing and proceeds with movements that are an assessment of how the self feels with movements that should be easy, free and fluid. Movements are progressed and smoothly transitioned to the floor on a mat for a variety of flowing and constantly moving, pain-free mobilizations and stretches. These movements have a logical flow, mobilizing joints and shorter chains with smaller muscles and fascia. Then the client is guided into longer chains of multiple joints and larger muscles and fascia. Participants are encouraged to find their own way of progressing movements that are pain-free and efficient. The reward is not only feeling and seeing an increase in movements with ease, but also experiencing the sense of physical, mental, and emotional wellbeing that accompanies it. This excerpt was written by Ann and Chris Frederick from Stretch to Win Institute.
4 Life Stretch Techniques to Perform after your Exercise Routine
Although Life Stretch, as previously described, is a group stretch class or one-on-one class, we have provided 4 fascial stretch techniques from the class that you can implement into your post-workout exercise routine to reduce soreness, prevent aches and pains, and improve your mobility today. We call these Core 4 on the Floor
Core Floor 1: Sit on the floor as illustrated in image 1a. If you are unable to assume this position, please modify it to what feels comfortable for you. Elongate your head and spine, as if sitting up tall while you inhale, then lean your chest up and over your knee as you slowly lunge forward while you exhale. Once you have come to a point where you can feel a stretch, NOT PAIN, lower your chin to your chest, bend your elbows and push yourself back up with your arms, rolling one vertebrae at a time. Repeat 3 times.
Core Floor 2: As you remain in this 90-90 or modified 90-90 position with your lower extremities, you can either remain upright with your elbows straight or down on the floor with your elbows bent as illustrated in image 2a. From here, take a deep breath in and slowly exhale as you rotate your upper body and head as if looking behind you, around your shoulder. Inhale and return to the starting position. Repeat this step in the opposite direction. Perform 2-3 times on both directions.
Core Floor 3: This one can be a little tricky. If you were bent down on your elbows for the previous stretch, come back to a full upright position as in image 1a. Now walk both hands behind you until you feel the initial stretch in the low back. Inhale and elongate your spine and neck, then slowly rotate your head and chest further behind you as you exhale. Simultaneously, slightly bend your elbow and lean back onto the elbow into the stretch as you continue to slowly rotate. Repeat 2-3 times, attempting to go further which each repetition if the tissues allow.
Core Floor 4: Again, maintain that 90-90 position and drop on elbow to the floor as shown in image 4a. Take a deep breath in as you raise your hand overhead to the ceiling. Allow your eyes to follow your hand. Now as you slowly exhale continue to reach in an arc overhead until your arm is stretched out and reaching forward at the level of your forehead. While continuing to reach forward and exhaling, slowly rotate your chest towards the floor as shown in image 4b. Be sure not to drop your outstretched arm down as you rotate. Then in a smooth manner bend the elbow as you begin to swim your arm down and back, as if doing the freestyle swim stroke with one hand. Repeat 2 -3 times on this same side.
Key Take-A-Ways to Maximize your Life Stretch Results
As we discuss in the Life Stretch class, there is no right or wrong, there is only what feels good to you and your body. Just make sure that you are feeling a good stretch awareness and not pain or discomfort. Follow these key take-a-ways to get the most out of your stretch.
Synchronize your breathing with the stretch. The best way to maximize the effectiveness of the stretch is to inhale through the transitions and exhale into the stretch. When we exhale our muscles tend to relax more. It is essential to that you stretch relaxed muscles to reduce the risk injury.
Recognize when you are overstretching: If during the stretch, while you are exhaling, you notice that your breath is not smooth, becomes labored, or find yourself holding your breath, then the stretch is too much for you at that time.
Release any restrictions as they appear: The best way to initiate the process of releasing any tight or stuck tissue is to take 2-3 focused breaths in the position that feels stuck. Each time as you exhale, attempt to go a little further into the stretch. Remember, pay attention to the signs of overstretching. Take your time and allow the tissue to relax and release. It may not happen all in one session.
Start and End on the tighter side: Determine the side, muscle, or tissue that feels the tightest, that's where you begin. Therefore, start on the tighter side, then perform on the other side, and end with another set on the tighter side. We call this the 2:1 ratio. Once the tissues start to feel balanced, then you can begin the 1:1 ratio.
Conclusion: Get the Most out of Your Exercise Routine
Look, we get it, staying on top of your exercise routine is hard enough and you don't have time to add any stretching to an already rigorous program especially when you didn't see any difference in your flexibility when you use to stretch. But can we tell you that you can't afford not to stretch!
When we workout our muscles get stronger, our fascia gets tighter, and then the pain creeps in. I bet you probably thought that you just went a little overboard today, perhaps you didn't maintain your form, or the best yet, pain is expected after exercise, right? Wrong, wrong, and wrong! If you were doing an effective stretching routine, I may agree however, I know so many of us don't have an effective stretching program in place. Incorporate these fascial stretching gems from our Life Stretch class, after your workout at least 2-3 times week. I am certain that your next workout session will feel different in that your movements will be smooth, your ability to lift within a greater range of motion will improve, and no pain or soreness post workout.
The old ways of stretching are not effective to increase flexibility, improve mobility and live a pain-free lifestyle. Schedule your fascial Life Stretch class today, if you require a more guided solution to stiff, achy, sore muscles and tissues.
Comment below if this article was helpful for you and make sure to share it with those you think would benefit from a simple, yet effective stretch routine.
Comments