When you make it to the finale in class, you mentally start preparing for your workout to be done. In some way, the finale marks the end of the “juicy” part of class. Some people breathe a sigh of relief, others grab their water, and more and more people are beginning to put their weights away. While we understand the time crunch and the demands of the day, stretching and cooling down at the end of class is SO important.
Stretching is vital in keeping muscles strong, healthy, and most importantly, flexible. We need that flexibility to maintain our range of motion in our joints. Without it, our muscles shorten and tighten up. That means when we are attempting to activate those muscles during an exercise, they may not be extending to their potential. This puts each person at risk for joint and muscle strains/damage.
Stretching once will not change your overall flexibility.
This is something that ideally needs to be built into your routine and done 3-4 times a week. It most likely took many months to tighten those muscles, so it may take a few months to see obvious gains in your flexibility.While it is important to stretch all of your muscles, your lower extremities need some extra love, due to the nature of a “typical” work day. Sitting for extended period of times can result in tight hamstrings. The following exercises will help stretch your hamstrings, quads and hip flexors. Do each for 30 seconds and repeat this three times through 3-4 times a week!
- Seated Forward Bend
Sit on the floor with your legs in front of you. Slide your hands down your legs until you feel a slight burning/deep stretch sensation. Hold for 30 seconds, then slowly return to a sitting position.
- Legs up on Wall
Not only does this help stretch your hamstrings, but it also increases circulation to your heart due to your legs being higher than your heart.Lay on your back with your bum as close to the baseboard as possible. Slide your legs up the wall so they are straight on the wall. Hold for 30 seconds, then slide your legs open, halfway to your max. Finally, the last 30 seconds will be your full stretch for 30 seconds. I suggest putting on your favorite song for this stretch!
- Sitting Hurdlers Stretch
You will need to do this stretch on each side (YAY Symmetry!) With both legs straight in front of you, you want to reach forward and bend your right knee into a hurdler’s position. From there you will slowly bring your back as close to the floor as possible. Going on hands or forearms is always an option during this stretch.
Any of your SF instructors will love to help you if you have any questions or sore muscles! Take the time to stretch your body and you will see and feel some fantastic differences!
