Q: I love exercising, but I hate stretching. Does it really make a difference if I skip my stretches? A: There are so many great reasons to stretch! For one thing, stretching can prevent injuries and improve performance. This means that you will get even more from your workout if you stretch! Plus, you will actively increase flexibility and range of motion, which is a must if … Read More
Technique Essential For Great Results
Before heading to a gym, be sure you’re packing more than just a towel! You’ll need an understanding of proper exercise technique to optimize benefit and avoid injury. Here are some tips to get you started: Warming-up and Stretching: No matter your fitness level, warming-up and stretching are required prior to any workout. Your warm-up should consist of about 10 … Read More
I sit at a desk all day at work and when I get home my back often feels tight, is there a good stretch that I can do to relieve the discomfort?
Stretching out your Latissimus Dorsi and Back Extensor muscles should provide some good relief for you and help to limber up some of those tight muscles. To stretch these areas try the ‘Prayer Stretch’. Start by kneeling on a mat and stretch your arms forward in front of your head with your palms down. The key to this stretch is … Read More
Stretch it Out!
If you take a look around most fitness clubs you will notice that the majority of people perform strengthening exercises and cardiovascular exercises, but very few people stretch. In fact, some fitness clubs do not even have designated stretching areas. Stretching can prevent injuries, improve performance, reduce muscular soreness and it is a great stress reliever, so do not put … Read More
Rotation Low Back Stretch
Lie flat on your back on an exercise mat or blanket. Bend your legs to a ninety-degree angle and keep your feet flat on the floor. With your arms out to the side and your shoulders flat on the floor roll both of your knees together down to the floor. A gentle stretch should be felt in the lower back. … Read More
Rhomboid Stretches
Sitting with good posture, place your right arm across the front of your body keeping it quite straight. Using your left arm, apply a gentle force pulling your right arm towards your body. The stretch should be felt on the right side across the back of the shoulder and towards your mid-back. Be sure not to hunch or shrug your … Read More
Quadricep Stretching
While standing beside a wall for balance, bend your knee and grab your foot behind your back with the opposite arm. The key to doing this stretch correctly is to keep your abdominal muscles tight so you do not arch your back. Also, make sure to keep your knee pointing straight down towards the floor with both thighs as close … Read More
Pectoral Muscle Stretches
Face through a doorway with your arm flush against the doorframe. Remember to keep good body posture and to keep your stomach tight so you do not over extend your back. Push against your arm. The stretch should be felt across the chest muscles. Hold the stretch for 20 to 60 seconds on each side and perform on a daily … Read More
Latissimus Dorsi and Back Extensors Stretch
While kneeling on a mat, stretch your arms forward in front of your head with your palms down. The key to this stretch is to keep your gluteal muscles in contact with your heels and your arms stretched out as far as possible. You should feel this stretch through the middle and outer part of your back and down into … Read More
Hip Flexor Stretches
Keep your right foot flat and extend your left leg straight backward. Lower your trunk as far as possible with most of the weight on your front leg. Keep your front knee above your foot and not past your toes. The stretch should be felt in your groin region and in the front of your left thigh. Hold for 15 … Read More
Hamstring Stretches
Stand facing a table or a similar object approximately the height of your waist. Keep your left foot flat on the floor and place your right foot on the object. Make sure both legs are straight but not in a locked position. Lean forward towards your right foot while keeping your back flat and shoulders back. The stretch should be … Read More
Groin Stretches
Put the soles of your feet together with your heels a comfortable distance from your groin. Now, with your hands around your feet, slowly pull your feet towards your trunk and push your knees towards the floor with light pressure from your elbows. Be sure to keep your back straight and make your movement forward by bending from the hips … Read More
Gluteus Maximus Stretches
While lying on your back with your right knee bent, place your left ankle on your right knee. Using both hands grab your right hamstring and pull towards your body. This stretch should be felt across the left gluteal muscle. Do this stretch for both legs. Shaun Karp is a certified personal trainer in Vancouver. For further information call his … Read More
Achilles Tendon Stretches
To begin this stretch face a wall or other similar support. Put your left leg back keeping your heel flush with the floor. Make sure to keep your left leg straight. Place your hands on the wall, your right foot under your shoulders, and distribute your weight evenly over both legs. You should feel the stretch on the achilles tendon … Read More