fitness • static stretching

Static stretching is the perfect compliment to any workout. This type of stretching is most effective at the end of a good training session. Stretching is used primarily to increase flexibility in the skeletal muscles. It’s also a necessary element for injury prevention and helps the body to flush out the by products and toxins left in the muscles after you have worked out.

I use a specific order to my stretching routine that enhances the flow of muscle relaxation from one static stretch to the next. This synergistic connection between stretches enables me to stretch more comfortably and expands my range of motion in a shorter amount of time. I try to stretch for at least 10-15 minutes everyday. There are a million different ways you can vary this stretch to customize this routine to your personal liking, so experiment. You’ll find while you stretch you can creatively visualize, meditate, practice deep breathing or just listen to music! My simple routine goes like this. 1. I start shoulder width apart, with a very deep squat. This stretches my quads, lower back and rear end. Then I put one leg back and use a squatting hurdler stretch. I stretch R + L groin and hamstrings and obliques. I go to a prone position and butterfly split, to further stretch my groin and adductors. I roll through till my hips lie on the ground and do a stiff-arm push-up hold and arch my back. This will stretch my abdomen and hip flexors. I then fold my front leg in and straighten my back leg and stretch my abductors and ITB (illiotibal band). Both L and R. Full eagle split is next and I form a tripod with my head to add more weight over my hips. This compound stretch rules because it stretches your groin, adductor, and calf, muscles along the inside of your legs. I use a stationary pole to stretch my hamstrings by sitting back and pulling. It also serves to further stretch my entire back. I then step up on a step (about 8 inches), and stretch my calves. Next, I lie back and straighten one leg while I roll the other knee and twist-stretch my waist and lower to mid back. I fold one arm under my chest horizontally and lift the knee on the same side up while I am lying prone and this stretches my upper back and shoulders. I then stretch my chest by sitting and putting my arms behind me on the floor. I inhale and stretch through my shoulders, arms and chest. A Yoga plow is what I use to stretch my neck and back by putting my legs over my head. (Be careful! And do this gradually over time) Last, but not least, I like to find a horizontal bar and just hang from it. This is an awesome stretch for your shoulders and torso!   All the stretches are held for at least 30 seconds. I take deep breaths and squeeze the opposing muscles at 5 second intervals of tightening and relaxing into deeper stretching. This is without a doubt one of the best ways to chill and Zen out!