Tag Archive: stretch of the week

Stretch of the Week: Easy Seated Partner Twist

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It’s December! You what that means! Most likely you will be seeing more of your friends and family, so I thought it would be a perfect month to do some partner stretches. Get everyone involved! Show them you’ve been working on your flexibility and maybe even inspire someone close to you to make it a goal for the New Year to add some stretching to their life. 🙂  (more…)

Stretch of the Week: Hero’s Pose in Yoga

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The third week of November brings us to a stretch called hero’s pose in yoga. We have visited this stretch before but today we will focus on the shin and front ankle.  (more…)

Stretch of the Week: Straight Legged Low Lunge

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Week 2 of November is a straight legged low lunge with an added extension of the foot for a shin stretch. It sounds complicated but I promise it’s pretty simple! 🙂

You will need two yoga blocks (or something similarly sturdy) and a blanket for cushion.

The contraindications for this stretch are if you have severe knee problems or have trouble getting to the floor, then please do not attempt the stretch. (more…)

Stretch of the Week: Standing Shin Stretch

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Hello! Welcome to November’s weekly stretch. This month we will be focusing on our shins. For those of you that have ever experienced shin splints, this month is for you! Our shin and calf muscles connect down into our feet, so these stretches will also help to keep your feet healthy!

The first week is a standing shin stretch. You will need a wall for assistance. The only contraindication is if your ankle is injured, please don’t do the stretch.

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Stretch of the Week: Forward Fold and Chest Opener

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The final stretch in our mini sequence of chair stretching is a forward fold AND a chest opener. I love two for ones! 🙂

The only contraindication for this stretch would be if you have a shoulder injury. I will give you a modification for the shoulder opening part or just don’t perform that part of the stretch.

You will need a chair for this stretch. If it’s a rolling chair please make sure the wheels are locked or you will fall off the chair.

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Stretch of the Week: Seated Twist

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Week three of October brings us to a seated twist with a chair. Try to use a chair that does not swivel, otherwise this stretch will be hard to accomplish.

You will also need a book or yoga block or something similar in density and size.

The only contraindication for this twist is if you have severe sacral issues. (more…)

Stretch of the Week: Reverse Plank

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Did you enjoy last weeks stretch? I hope so! Please feel free to leave comments down below. I love hearing from you and if you have suggestions for future months please voice them! I want to provide stretches and movements that will help you all, so please don’t hesitate to communicate with me 🙂

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Stretch of the Week: Downward Dog

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October is my favorite month. I might be biased because it’s my birthday month;) But all the leaves changing beautiful colors and fall festivities really lifts my heart! We have to be mindful though as the colder months approach because we end up being inside many more hours. This means that if you sit for your job, you may end up sitting even more when you get home! So this month will be all stretches you can do with a chair while you’re at work (or wherever you like). We have to take a break every now and then to stretch those muscles that are in a fixed position for hours. This month we will focus on the muscles that get shortened while we sit, mainly the hamstrings and the pectoral(chest) muscles. We will also target the muscles through the side body to counteract the slouching and poor posture that happens from sitting too long.  Let’s get started!

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Should I stretch before or after my run?

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We all have seen, or have been, runners bending over to touch their toes or pull their foot back to stretch before a race. Therefore, it may surprise you that some research does not support static stretching prior to running, but at the same time others indicate it has no detrimental effects on performance.

However, research is unclear. These are a slew of small studies reporting dynamic stretching is best prior to running, especially for short distances, while others report static stretching has no detrimental effects on distance running economy or performance.

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Stretch of the Week: Self Massage for the Lats

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Happy Fall and welcome to the final week of September! This week I am providing a self massage technique for the lats.

You will need a foam roller for this stretch. You can purchase one for relatively cheap on Amazon! You have to be able to lay on the floor for this one as well, so the only contraindication would be if you are unable to get down and up from the floor. You could always try to use a wall instead.

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