Stretches for runners and other athletes!

Everyone needs to stretch!! Young, old, athletes, sedentary and everyone between!!
Our bodies conform to the movements we repeat. Our muscles tighten up in areas we over work or loosen to compensate for other tight areas. As we sit at a desk all day long, our hamstrings (back of the thigh) and our hip flexors (front of the hip) become tight. These are the areas that are contracted all day long as we sit. We need to stretch those areas to ensure that we are not over compensating with our backs. They will start to round and put pressure on your upper and lower back. These areas need to be strengthen.
Runners and cyclist are moving in a repetitive forward motion sometimes for over an hour to 2 hours at a time. Some even more. Our IT Band or Iliotibia band becomes tight and inflamed as the

Gracilis and Sartorius (inner thigh muscles) become lose. This Runner's or Cyclist Knee is caused by over use and not strengthening the opposing muscles.

As we age, our hips and glutes become tight as well. In this case, our bodies need to stretch them to prevent other injuries.
Other benefits of stretching:
Relieves pain
Increases  energy levels
Increases flexibility
Give you better range of motion of the joints
Increased circulation of blood to various parts of the body
Relieves stress and increases relaxation
Can enhance coordination
Improves structural and muscular posture
Makes you feel better!

Here are a few of the basic stretches you can start with.

IT Band and Back

Groin, Inner thigh, Glutes

Quads, Hip Flexors

Hamstrings, Lower Back

Glutes, Piriformis  Hip Flexors

Sweat Cardio offers Morning Stretch classes Wednesdays and Fridays at 8:15a. They are all stretches with out the yoga involved. It is for all levels and focuses on all body parts including the smaller joints and muscles such as wrists and ankles. If you do not live in Temecula, Ca search for your local Yoga studio. You can ask if they offer stretch classes or Yin Yoga as another form of stretching.

Written by Michelle Rotell
owner: Sweat Cardio and Yoga
Check out our full class schedule at www.sweatcardio.com

Stretches Hamstrings Piriformis IT Band Shins Calves Low Back

Stretches for your Hamstrings, IT Band, Low Back, Shins, Calves

By: Michelle Rotell

Make sure to warm up your muscles before stretches. Move your joints around or take a warm shower before stretching. Hold each stretch for 20-30 seconds to get the most benefit. Release gently out of each stretch to prevent injury. Only stretch as far as you are comfortable. You should feel the stretch, but not pain. Breath slowly and controlled during each stretch. Holding your breath prevents you from stretching to your full potential.

 

Hamstrings, Lower Back: Forward fold:  Feet hip distance apart. Bend over and reach to your toes.

IT Band, Low Back, Hamstrings: Cross your right leg over your left. Your right foot may not be flat to the ground. That is ok. Bend over trying to reach to your toes. Keep your knees slightly bent. 

Slightly push your left hip to the side. The stretch will be on your left side. Repeat on the other side.

Shins: Great to prevent shin splints: In a standing position, place your right foot over your left foot with the top of your foot toward the ground and toes curled under. Your left shin should be resting on your right calf. Gently bend your left knee to place pressure on the front of your right foot stretching out your shin and the top of your right foot. Repeat on the other side.

  

Calves: Place your right leg behind you, and bend your left knee. Step 1: Try to press your right heel down with your right  leg straight stretching out your gastrocnemius and the back of the knee. Step 2: Slightly bend the back  knee and you will feel a different stretch lower in your calves called the soleus.

 

                      

 

 

 

Hamstrings: Hold one leg up and reach to your toes, repeat on other side.

IT band, glutes, low back inner thigh and hip stretch, Piriformis: (best stretch ever!) Place one leg on the other in a 4 position. Knees bent. Pull your legs into your chest. Repeat on other side.

Low Back, IT Band: Cross right leg over the left. Place arms directly out beside you. Twist body to the left dropping knees to the floor if you are comfortable. Keep legs crossed and twist body to the right keeping your arms directly out. Come back to the center. Repeat by crossing left leg over right. Twist to right, then to left.

Michelle Rotell

Sweat Cardio and Yoga

www.sweatcardio.com

951-302-0088

 

Stretching-Giving your body the attention it needs

Stretching is one of the most important components of your fitness regime. It is the attention your body needs. Everyone, no matter what your fitness routine is, Cardio, Weight training, Cycling, Running, MMA fighting, Walking, Rowing, you get the point, should incorporate a stretching phase.
Ideally everyone should stretch after your workouts, but even better would be to designate specific time to warm up and just stretch out all your muscles.
Stretching your muscles, even the ones that you may think are not sore or tight, need to be lengthened to help with recovery, prevent injury or increase range of motion to a muscle that is tight from a previous injury.
As we get older, and we all do, no matter how fit you may be, our muscles get tighter and tighter. With that happening we tend do compensate with other muscles, or our bodies reform due to over worked mucscle.
For example, you sit at a desk all day long. You arms are reached forward, your back is slightly slouched at your desk, your shoulders are rounded forward and your knees are bent in your chair. As your arms are reached forward,your chest in clinched in. You back muscles as they are slouched take all the pressure, but your chest muscles become very tight and shortened. As your shoulders are rounded forward it puts stress on our neck and trapezius muscles (very top of the back). As your knees are bent in your chair, your hamstrings (the back of the thigh) tighten and shorten.
This is why the number one reason for low back pain is sitting at a desk or being sedentary. Those muscles need to be lengthened and stress needs to be release from your body.
Stretching your chest, upper and lower back, shoulders, neck, hips, abdominals, hamstrings, quadriceps (front of the thigh), and calvesis crucial to a long healthy life.
The key to a good stretch is to make sure your muscles are warm. You do not want to stretch with cold muscles. Roll out your joints and do active stretches prior to holding a stretch.
Each stretch should be help for at least 10-20 seconds to reap the benefits. Taking deep breathes as you are stretching will help release any tension and allow your body to relax into your stretch a little deeper.
Never stretch to where it hurts. A stretch should feel tension and resistance but should not hurt.
Using tools such as bands, a towel, a strap or even blocks to help you get into a stretch without discomfort is a good way to ease into a stretch or help you get the proper positioning.
Listen to your body. Ease out of each stretch slowly.

Think of your muscles as rubber bands. If you stretch it too much it will snap. If you pull it too hard it will snap. If you slowly work at it daily the rubber band will become loser but won't break. You want to take care of your rubber bands. Treat them with love and attention and they will love you back.
Look for a Gentle Yoga class or  a Stretch class near you.
To check out our class schedule go to www.sweatcardio.com
or call 951-302-0088 for more information.
Stay fit, Be well,
Sweat Cardio and Yoga
 Michelle Rotell, owner