I talk a lot about fitness on this blog, and truth be told, I talk a lot about the “hardcore” type of fitness. I tell you to lift (heavy) weights, do HIIT, check out a killer interval class, try some circuit training, and attempt all sorts of other sporty stuff – some of which, admittedly, I know may be intimidating for a lot of you lovely readers out there.
So today, let’s shift gears. Downshift, more specifically.
I want to talk about one of the most ignored components of a holistically fit lifestyle – flexibility. So many of us (*pointing finger directly at self*) eschew stretching almost entirely in favor of strength, speed, power, agility, endurance – basically any other type of training besides the kind that actually does the most long-term good (d’oh).
Flexibility training is like boiled brussels sprouts for serious fitness freaks. We all acknowledge that we need to keep it in the regular rotation, and we’ll even tell other people they should include it, but truth be told, we rarely commit to it ourselves. Do as I say, not as I do – and I am one of the guiltiest of all when it comes to this fitness sin.
There was a time – granted, it seems like a lifetime ago – when I was doing yoga religiously, 2-3 times per week. I had a Bikram phase (ended abruptly by the fact that Bikram himself is a giant a*shole who deserves zero dollars from any thinking person), a Kundalini phase (summary: lots of chanting), a restorative phase (aka “assisted sleep”), a basic bitch power yoga phase, and even a wonderful (if far too short-lived) running-plus-yoga phase called Detox/Retox wherein you ran two miles, did 90 minutes of Vinyasa flow, and got a free beer afterwards.
Long story short, I am no stranger to the concept of stretching. I simply don’t do it anymore. And at age 33, I am quickly losing the luxury of being able to do such a thing.
A loyal reader asked me what the most “important” types of stretches are, and I figured I’d use our little space this week to not only answer that question, but also give you an insight into what types of stretches I utilize with my own personal training clients and why I really do believe – despite my own shortcomings – that stretching matters.
Stretching can relieve stress, decrease the risk of injury, improve energy flow, increase range of motion and athletic performance, encourage better circulation, reduce chronic pain, and even help to manage cholesterol levels. Stretching after workouts reduces inflammation and soreness and makes it easier to continue being active the next day – important stuff for those of us who don’t like to take a “DOMS day” off.
But let’s be real – all of that is well and good, but when you only have 5 minutes to soak in all those amazing benefits, how should you spend your sacred stretch time?
First of all, attack them hammies. If you sit a lot, your hamstrings are probably tight. If you run a lot, your hamstrings are probably tight. If you lift a lot, your hamstrings are probably tight. Sense a theme? I like to get my clients into a supine position, have them hold a towel or band, and lift one leg, knee straight, through their reasonable range of motion, as shown below:
Next, loosen those glutes. Your backside is the biggest muscle group in the body, which means it holds the key to a lot of lower body tightness and imbalance. When I’m with a client, I’ll assist their supine stretch (pic below), but if you’re on your own, why not take the glorious opportunity to drop into a pigeon pose and completely bliss out for a minute? Yasssss.
Third on the docket is a nice juicy hip stretch. Women especially hold a lot of stress and pain in our hips, and the mere structure of men’s narrow hips means they are typically tight – good reasons both to ease yourself into the aggressive-but-effective lizard lunge:
Fourth, if you’ve been squatting, kicking, or just doing a lot of anterior-chain work, it’s worth a quick run through the quads. Side lying stretches can be really effective here (right pic below), as can assisted prone stretching with a trainer (left pic below), and both types give a little extra bonus length to your lower back, which no one is mad at.
Speaking of that lower back, if you’re already down on the ground, you may as well roll your spine into some gentle twists. Twisting in yoga is considered detoxifying in and of itself (think of the concept of wringing out a rag in relation to getting rid of pain and waste) and damn it, it feels amazing:
Finally, don’t forget that upper bod – the back and shoulders are the two areas most likely to be carrying most of your tension up there, and they’re easily and effectively stretched with an arm-linked forward fold (just hold opposite elbows if you can’t link your hands):
There are, of course, a million more muscle groups to stretch and even more ways to stretch them – but the point of this little piece was to highlight the most important ones, give you some guidelines for stretching alone or with your trainer, and remind you that yes, flexibility is just as vital and important a marker of fitness as all that other fancy jazz I talk about here on the ol’ blog – so stay well, TFB-ers, and let’s get bendy in 2017!
What are your favorite feel-good stretches? Do you make time for flexibility in your routine?
Favorite stretch is hanging from a bar and stretching my spine (since I have chronic back issues-curvature). I also like to do twisting stretches since golf is all about flexibility and how much torque you can generate in a golf swing.
I’ll try some of your stretches, I have a group I’ve been doing, but especially need to work on my hammies. Good post. 🙂
Twisting and hanging are my faves too, Chris – I suffer from scoliosis so it’s very important for me to keep my spine mobile.