flexibility

Be Flexible: You’re Body will Thank You

Posted on by Jason Wanlass

Flexibility training is often the most overlooked and skipped part of a workout routine. With so many areas to address such as core, strength and cardio conditioning, it can be a challenge to fit in.

However, flexibility shouldn’t be neglected, especially when you consider the benefits. Flexibility training can help improve posture, increase mobility, increase sport performance and boost overall day-to-day function. Plus, it is a great way to aid in recovery from more intense workouts.

One effective method that I have discovered for flexibility training is incorporating the use of a suspension trainer. Suspension training is typically used for strength and conditioning purposes, but it can also serve as a great flexibility piece, especially if you’re looking for an alternative to traditional stretching. Similar to when it is being used for strength exercises, suspension trainers have two straps that are anchored overhead, allowing users to angle their bodies in a way that is appropriate for their flexibility level.

Outlined below are five of my favorites that will give you the most bang for your buck. If you consistently dedicate at least one session a week to these stretches, you will see noticeable improvements in overall flexibility and mobility.

In the outlined stretches, we will use a combination of active and static flexibility. Each set will begin with an active stretch. This involves using controlled momentum to take a joint or muscle through the full available range of motion for a total of 6-10 reps. Once the final rep is reached, we then perform a static stretch at the end range of motion for a 30-second hold.

Hip/Chest/Abdominal Stretch

Begin with your back facing the anchor point, holding the suspension trainer in each hand with your elbows at your sides. Step out with your left leg and lower your body as if you were performing a lunge, keeping your back leg straight, while simultaneously fully reaching overhead with your arms. Briefly hold for 1-2 seconds and return to the starting position, and then repeat on the same side for six total reps, holding for 30 seconds on the last rep. Once complete, repeat the same pattern on the opposite side.

Chest Stretch

Begin with your back facing the anchor point, holding the suspension trainer in each hand and extending your arms out to the side to a 3 and 9 o’clock position. Walk away from the anchor point until you feel slight tension in the chest and shoulder. Position your feet together and gently lean further into the stretch for 1-2 seconds. Rock back and forth in this position with controlled momentum for 10 reps, holding for 30 seconds on the final rep to complete the stretch.

Side Bend Stretch

Begin with your back facing the anchor point, holding the suspension trainer in each hand with your elbows at your sides and your feet together. Extend your right arm over your head and bend sideways to your left, pushing your hips in the opposite direction and keeping your left arm down. Hold for two seconds and return to the starting position. Repeat for 6-10 reps before holding for 30 seconds at the end. Then repeat the sequence on the opposite side.

Rotational Hip/Hamstring/Back Stretch

Begin by facing the anchor point, holding the suspension trainer in each hand with your arms in front of you at chest level with palms facing up. Drop your hips toward the floor, keeping a slight bend at the knees and your upper body straight until your arms are fully extended. Slowly rotate at your hips toward your right side while straightening your right leg and keeping your left leg bent. Hold for 1-2 seconds and then rotate to the opposite side, straightening your left leg and bending your right. Repeat by alternating sides for 6-10 reps per side and then finish with a static hold of 30 seconds on each side to complete the set.

Standing Inner Thigh Stretch

Begin by facing the anchor point, holding the suspension trainer in each hand with your arms in front of you at waist level with palms facing down. Widen your stance until you feel a slight stretch of the inner thigh. Hinge at the hips and reach your arms out in front of you. Shift your weight to the right leg, keeping it bent while straightening the left leg. Hold for 1-2 seconds then shift to the opposite side, straightening your right leg and bending your left. Repeat for 6-10 reps per side then finish with a static hold of 30 seconds on each side to complete the set.

Jason Wanlass, the owner of Champion Fitness Training in Meridian, has more than 20 years of experience in the fitness industry. Contact him at championfit@live.com or championfit.net. He writes a monthly fitness column for Idaho Statesman.

Roll Your Way into Injury Prevention

Posted on by Jason Wanlass

Many recreational athletes, particularly runners, experience bouts of muscle soreness and, in some circumstances, overuse injuries. These injuries may include, knee pain, shin splints, and plantar fasciitis, to name a few. These overuse injuries are usually a result of the repetitive nature of training, which in part can lead to muscle tightness, adhesion build up, and altered joint mechanics. The good news is that over time injury prevention methods have evolved, including the technique of self- myofascial release (SMR). SMR can feel like a deep tissue massage and, like massage therapy, has numerous benefits which include improved flexibility, decrease in muscle knots/adhesions, and improved joint mechanics to name a few.  Plus, SMR is a great way to speed up recovery from previous workouts and is an effective way to keep any nagging injuries away before they start. SMR is best facilitated with the use of massage sticks or a foam roller. Foam rollers are an absolute must for any runner, weekend warrior, or gym rat. The cost ranges from $20 – $60 depending on which model you select, length, firmness, etc. You can purchase one locally at Boise Fitness Equipment or online from Perform Better.

Guidelines for SMR:
• Once you roll over a tight area, stop and rest on the “hot spot” for 20 – 30 seconds. You should experience a decrease in discomfort or feel the muscle release during this time. Continue further along the muscle until you find the next “hot spot.” This usually doesn’t take long for the first time user.
• Hold only to the point of tolerance, you should not experience sharp pain. Slight discomfort is what you are shooting for, similar to a deep tissue massage. Many manufacturers offer foam rollers with different densities depending on your pain threshold.
• Remember to breathe, maintain good posture, and engage your core muscles.
• Repeat 1 – 3 times/side.
• For optimal results, SMR can be done daily or at a minimum of 3x/week.

Here are my favorite specific SMR activities:

IT band: Lie on your right side, supported by your right elbow; keep head in neutral and ears aligned with shoulders. Place roller under right thigh and place left leg over and in front of the right leg. Roll just below hip joint down to the lateral thigh to the knee.

Piriformis/glutes: Sit on full roller and cross right ankle over left knee. Roll on the right hip area while pulling the right knee toward the opposite shoulder to increase the stretch. To massage the glutes, sit on the roller with feet and hands in front. Push roller backward with buttocks.

Quadriceps: Lie on your belly with the foam roller above your knees and elbows bent with forearms touching the floor. Pull the abdominals in and tighten glutes to help prevent the back from sagging. Roll from pelvic bone to the knee emphasizing the front and lateral thigh.

Calves:  Position the foam roller just above your heel at the achillies tendon with the opposite leg stacked on top. Using the weight of your leg and by lifting your hips, roll towards the top of your calf by using your arms to push your body forward.  Reposition your arms as needed to minimize any fatigue.  Rotate your leg to work both the inner and outer portions of the calf as well.

 

Don’t skip the flexibility training

Posted on by Jason Wanlass

Flexibility training is often the most overlooked and skipped part of a workout. With so many areas to address such as core, strength and cardio conditioning, it can be difficult to fit in. However, flexibility shouldn’t be neglected, especially when you consider the benefits. Flexibility training can help improve posture, increase mobility, and produce a higher quality workout. In the past, static stretching was generally the only method used. This involved, taking a muscle to the point of tension and holding for approximately 30-60 seconds, generally done at the beginning and/or end of a workout. While static stretching is still an effective and important method to optimal flexibility, it is only a small piece of the puzzle. Flexibility has evolved and includes a variety of modalities such as, self myofascial release, active/dynamic stretching, and static stretching. So the question is how do we fit it in? By dedicating at least one session a week to flexibility or by integrating into the workout itself! Below is a description of the various flexibility methods that can be used and when it’s best to perform them.

Self-Myofascial Release (SMR): is the process of applying pressure to the muscle by using a bio-foam roller and/or a massage stick. SMR feels like a deep tissue massage and can be tender is some areas. However, when done consistently SMR becomes much easier and less painful. The purpose of SMR is to help eliminate adhesion/knot build up due to training and/or postural stress. This in turn will help improve flexibility, mobility, and joint mechanics.

To SMR, slowly roll along your muscles until a “tender point” is located. Rest on the tender point for 30-60 seconds or until there is a 75% reduction in pain felt. SMR can be done before and/or after your workout.

Active/Dynamic Stretching: is the process of using opposing muscle groups or controlled momentum to take a joint/muscle through the full available range of motion. Perform 6-10 reps per exercise/muscle group at the beginning of your workout right after SMR.

Static Stretching: is the process of passively taking a muscle to the point of tension and holding the stretch for between 20-60 seconds. Static flexibility is reserved for after a workout in most cases. However, it can be used before a workout for individuals with overly tight muscles and/or muscle imbalances. But keep in mind that static stretching prior to a workout may actually increase risk of injury in some cases! An active/dynamic warm up should immediately follow if done prior to a workout.  Perform 1-3 reps per exercise.

Workout Format

  1. Warm up: SMR & Active/Dynamic Flexibility (10-15 minutes)
  2. Strength & Conditioning (30-40 minutes)
  3. Cool Down: Static Flexibility and/or SMR (10-15 minutes)