Whether or not you’re
crushing HIIT workouts as often as you’re tossing back summer beers, elongating
and self-myofascial release are critical for a well-operating body. Since most
of our days are spent bent over a computer and sad office lunches, stiff joints
and close-fitting muscles are part of the norm. That’s where mobility comes in.
“Flexibility is something
that will improve your overall aptness goals and daily activities,” says Daury Dross, lead instructor at the Fhitting Room in
New York City. “I myself have three bulging discs in my back from a car
accident and was told I could never do back-loaded squats. Incorporating
exercises like these into my daily stretching routine changed that and made me
feel great again.”
Bonus? Vibrant stretching
amps up blood flow and can even help power
muscles for well performance. We tapped Dross for some unique
moves that’ll reach those hard-to-hit (but always sore) muscles. Check them out
to limber up.
1. Blackburn
Start lying facedown, arms at sides raised above glutes with palms
facing up. Swipe arms toward the top of head, rotating palms so that at the top
of the movement, they’re facing down toward the floor. Return to starting
position for one rep. Repeat for 4 sets of 12 reps.
2. Calf Massage
Overlook the typical lean-against-a-wall calf stretch. The next
time your calves are screaming, try this instead. Start in tabletop position,
wrists under shoulders and knees under hips. Place left knee on top of right
calf. Starting in a clockwise direction, press knee gently into calf muscle and
make small circles to massage. Switch direction. Repeat for 3 sets of 30
seconds on each leg.
3. Dynamic Side Lunge
Start in a wide stance with toes angled out. Send hips back and
shift all your weight to the right side, depressing into a side lunge. Allow
left toes to come off ground and point up. Push through right heel to shift
weight to left side, then repeat on the opposite side for one rep. Complete 3
sets of 30 seconds of continuous movement.
4. Cross-Leg Stretch
It may look a little funny, but it works. Start lying faceup. Draw
knees to chest then cross legs over one another while simultaneously gripping
your ankles with opposite hands. Pull both legs toward your chest and out until
you feel the stretch in your hips and legs. Hold for 30 seconds, then repeat 3
sets.
5. Frog Stretch
If you've got tight hips, this one can be a killer—in a good way.
Start on all fours on a moderated surface like a yoga mat, rug, or grass, with
wrists under shoulders and knees under hips. Spread knees wider than hip-width
apart, turning toes out. Slowly send hips back between feet to feel a stretch
deep in hips. If it's too intense, support more of your body weight with your
hands and upper body, and ease back slowly until you gain more flexibility.
Hold for 30 seconds, then repeat for 3 sets.
6. Hamstring Sit-Back
Start on all fours, wrists under shoulders and knees under hips.
Extend left leg straight out to left side with toes pointing up. Send hips back
to right heel, shifting all your weight to the right side. You should feel a
stretch along the back of your left leg. Hold for 30 seconds, then repeat on
the opposite side for one set. Complete 2 sets.
7. Hip Opener
Start in a high plank position, wrists under shoulders and core
tight. Bring left foot outside left hand, then weave your hand around the back
of the foot and place it on the left side (this helps you go deeper than a
traditional hip-opening stretch). Lean into left hip by shifting weight toward
the left side while keeping your right foot in place. Hold for 30 seconds, then
repeat on the opposite side for 1 set. Complete 2 sets.
8. Origami Stretch
Fold yourself into new shapes to feel a deep stretch. Start in a
seated position with your legs extended straight out in front of you. Cross
right leg over left knee, placing left foot on the floor. Grip hold of right
knee, then lean back to lie down, pulling right knee with you (drop right
shoulder for a deeper stretch). Then, bend at the knee to grab left ankle and
bring it toward glutes for a quad stretch. Hold for 30 seconds, then repeat on
opposite side for 1 set. Complete 2 sets.
9. Lower Back Knee Drop
Start in a seated position with knees bent and heels on floor in
front of you. Place hands behind you, palms down, fingertips facing glutes,
with a slight bend in elbows. Drop both knees to left side, stacking them at
the bottom of the movement. Hold for 30 seconds, then repeat on the opposite
side for 1 set. Complete 2 sets.
10. Piriformis Massage
The piriformis muscle is a small muscle located deep behind the
glutes (making it hard to reach) that connects the lower spine to the femur,
functioning at the hip. Start in a seated position with legs outstretched in
front of you. Using right hand, pull your left knee up toward chest and cradle
it in right arm like a baby. Your shin should be parallel to floor. Stretch
left arm straight out to left side and rest fingertips on floor as you gently
lean back and to the left onto the upper/outer portion of glutes. Roll around
in a circular motion here until you feel the pressure on the piriformis. If
you're tight, you'll know it when you feel it! Once you find it, roll around on
it for 30 seconds, then repeat on the opposite side for 1 set. Complete 2 sets.
11. Wide-Step Hamstring Stretch
Like your
usual hamstring stretch but with a twist. Start with feet slightly wider than
hip-width distance apart. Cross right foot over left as far as possible (there
should be a gap between feet). Hinge at hips to bend over and reach for right
toes. Lower as far as possible, and if you have the flexibility to keep your
legs straight, that will maximize the stretch. Hold for 30 seconds then repeat
with left leg for 1 set. Complete 2 sets.
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