Fitness Blog
Best Stretches and Mobility
Quick & Simple
IMPROVE YOUR BALANCE & POSTURE
QUICK AND SIMPLE
VIDEO LINK: https://youtu.be/CbP08VkVq6o
(You can also use button below)
Balance:
· Standing on one leg
· Adding distractions
· Closing your eyes
· Yoga Poses: Tree Pose, Half-moon pose
· Adding equipment like a bosu ball
· Tandem walk (then with eyes closed)
· Quadrupled leg raise
· Bulgarian split squat (getting the benefit of balancing and stretching your hips)
· Hip Swings
Posture:
· Make sure your head isn’t leaned forward, so bring your head back and see how much you were leaning your head forward as you were looking down at your phone right now
· Upper back isn’t rounded
· Lower back doesn’t round or arch
· Hips aren’t tilted down
· Hips don’t shift to the side when you squat
· Knees don’t turn inward or outward when you squat,
· Feet don’t turn out or in when you walk and run.
POSTURE CORRECTION
FORWARD HEAD LEAN
· Stretch: Neck - tilt head to the left or right with your chin up in the air then pull down to the side, diagonal pull down, pull to side, then while your neck is pulled to the side place one arm behind back and press shoulder down. For example pull your head to the right, place your left hand behind your back, press your left shoulder down with your right hand.
· Exercises: Quadruped ball chin tucks (press head against wall, then raise head up), press head back against a ball or wall (cervical-thoracic extensors), lying lower trap raises (Lower Trap Prone Floor Scaption), ball raises – Y raises, T raises (thumbs face up) I Raises (thumbs still face up so palms are facing sideways)
UPPER BACK ROUNDS
· Stretch: Chest (bend arm and then lean forward and twist away), lats (horizontal lat stretch), upper back (hold a bar and lie on a bench), traps (press down with hand behind back)
· Exercises: Band pull-apart (hold a band with an overhand grip and pull it out to teh side, rear delt machine or dummbell (DB) raises, Seated cable or band row, face pulls, plate trap raises, prone t raises, prone Y raises, db shrugs, band upright 90 degree turns, DB serratus anterior pushes (lie on back and keep arms straight then push straight up), wuadruped ball chin tucks (press head against wall, then raise head up)
LOWER BACK ROUNDS:
· Stretch: Hamstrings, adductors (lean to side), hip/ab flexor stretch, abs (keep legs straight and back over ball, arms straight overhead and down a little), calves, glutes - (Lying glute stretch – pull bent leg up high and to the side but not on floor)
· Exercises: Glutes (Ball Hip Raise), back (supermans, lower back raises), core stabilizers (ball wall squat with overhead press), hips (cable hip flexor raises)
LOWER BACK ARCHES
· Stretch: Hamstrings (lying single leg hamstring stretch), adductors (foot up on box and lean down on the inside), abs (keep legs straight and back over ball, arms straight overhead and down a little)
· Exercises: Glutes (Ball bridge), back (floor cobra), hamstrings (DB straight leg deadlift), hip flexors (cable hip flexor raise) core stabilizers
HIPS TILT DOWN (Anterior Pelvic Tilt)
· Stretch: Hips (standing ab/hip stretch), Hips stretch #2 – kneeling hip flexor stretch, Hips Stretch #3 – pull one leg to your chest, let the other leg hang off the edge, gastroc, soleus, adductors, lats, back (On back, Knee-to-chest stretch), quads (Standing and pull leg back)
· Exercises: Glutes (Hip Raises with holds), glutes/hamstrings (Ball hamstring curls – place heels on a ball with hips off the ground), pelvis tilts (Lie on your back, knees bent, flatten your lower back and hold for 5 seconds), pelvis tilts with legs up (same thing but calves are up on a chair), Lower abs (leg raises), Lower abs 2nd exercises (plank)
ASYMMETRICAL WEIGHT SHIFT
· Stretch: Adductors, TFL, gastroc, soleus, hamstrings, side glute stretch on the opposite side of the shift. So if your hips shift to the left in a squat, stretch your glutes on the right
· Exercises: Cable glute medius raises, adductors (on opposite side of shift – feft shoulder next to machine, cable around left foot then bring left foot in), SL hip raises, Ball wall squat with overhead arms
KNEES TURN INWARD
· Stretch: Gastroc, soleus, hamstrings, adductors, standing TFL
· Exercises: Tibialis Anterior (Resisted ankle dorsiflexion), abductors (cable hip abduction), hip raises (resisted hip extension), wall jumps (emphasize feet pointed out)
KNEES TURN OUTWARD:
· Stretch: Gastroc, soleus, hamstrings, side glutes
· Exercises: Adductors (Resisted hip adduction and internal rotation), hamstrings with hip internally roated (point foot out to internally rotated hip - resisted knee flexion with hip internally rotated), glutes (hip raises)
FEET TURN OUT OR IN
· Stretch: Sitting tibia stretch (Pull foot down), sitting lying posterior tibia stretch - bend the foot in (tilt it sideways), gastroc, soleus, IT Band - lie on back, bring one leg up and off to the side a little but not down to the floor), standing hip/ab stretch
· EXERCISES: banded side walks, hip raises, step up to balance, single leg balance reach – forward, side, and back Towel scrunches (Intrinsic foot muscles), lying down cable tibia raises, cable sidwway foot bends (Still with the cable around my foot, Lie on the outside of my leg, and my foot is around the band with the inside of my foot facing up. Then bend my foot up, single leg calf raises, single leg cable hamstring curls
Useful stretches to do before and after a back & arm workout
QUICK & SIMPLE
Warm up, remove tightness, lift more, and prevent injuries
VIDEO LINK: https://youtu.be/fHQgfKfDKww
(You can also use button below)
STRETCHES BEFORE WORKOUT
- Shoulder Rolls
- Arm Circles (Small, medium, large)
- Chest Swings - For the rear delt stretch when your arms come in front, but also to warm your chest up which will get indirectly worked with close grip bench press for triceps
- Arm Swings Up and Down – Stretches your lats
- Rotational Twists – Twist side to side for your back
- Y Raise Twists – Bring your arms up straight and form the letter Y, then twist side to side
- Diagonal Reaches – Reach out side to side diagonal above your head. When the right arm goes out to the diagonal left, straighten your right leg to get a nice stretch on your right lat
- Bend your arms and hold your biceps, then make a big circle with your back
- Lower Back - Lean over while keeping your arms bent and go in front of your left knee, in the middle, and the right side
- Lat Pulldown – Moving your arms up and down without weight to replicate that movement and prepare your shoulders (this is more useful if you have tight shoulders or shoulder pain)
- Bicep Curls
- Low Chest Swings – Keep your arms straight and swing them up so they come together in the middle in front of your chest, then bring them back down
- Tricep Extensions – Bend your arms behind your head
- Forearm (Underside) – While keeping your arms straight, place your hands on a table and push your wrists down
- Forearm (Top Side) – Turn your hand to the side, interlock your hands, then pull up on the bottom hand. This one is hard to explain so if you’re still not sure please watch the video (link at the top, button at the bottom of this blog post)
STRETCHES AFTER THE WORKOUT
- Dead Hang
- Pull back while holding onto bars. Let your back and neck round
- Horizontal Lat Stretch – Bring your right leg back, right arm in front, hold onto a bar and pull back. Bring your other arm down against your left leg and press into the leg to help you twist to the side. You’ll feel a stretch on your right lat because you’re holding on with your right arm. The arm that’s out in front is the same side that the leg is back on, so for example if your right arm is out then your right leg will be back. When you switch sides the left arm will be in front, and left leg in back.
- Rotational Twist – Hold onto something behind you to help you twist farther and get extra range of motion (ROM)
- Vertical Bent Over Lat Stretch – Lean your back over, bring your left arm down and your right arm up. Grab onto bars with your right hand
- Biceps – Keep your palm facing down and place it on a bar (preferably around hip level) and twist away
- Biceps Version 2 – Keep your palm sideways, place it on a bar, then twist away (at shoulder level)
- Biceps Version 3 – Turn your hand sideways so you’ll place the side of your pointer finger against a bar, and twist away. See which version you like more
- Triceps – Hold onto a bar and press your head and elbows under the bar and forward so you go past the bar. Stand with a stagger stance (one leg in front of the other)
- Forearm (Underside) – While keeping your arms straight, place your hands on a table and push your wrists down (This time keep it static)
- Forearm (Top Side) – Turn your hand to the side, interlock your hands, then pull up on the bottom hand (This time keep it static)
- Hand Pressure Stretch – Press your thumb and pointer finger into your other hand, between that hand’s thumb and pointer finger. Then open and close that hand while you’re pressing into it. Your hands might have more tension in them than you think!
- Prayer Stretch – Place your hands together and lower your hands until you feel a stretch (also helps prevent carpal tunnel)
- Thumb Pull – Lift your hand up and just pull your thumb back
- Thumb Waist Stretch – Place your hands on your hips, and just press your thumbs against your hips with all your other fingers in the air
Useful stretches to do before and after a leg workout
QUICK & SIMPLE
Warm up, remove tightness, lift more, and prevent injuries
VIDEO LINK: https://youtu.be/5Om5U0gJjCE
(You can also use button below)
STRETCHES BEFORE WORKOUT
· Hamstring curls
· Hamstring bounces – keep your legs straight and go down to touch your toes (don’t go the whole way) and then come up without stopping. I like to do 20 reps in the middle, 20 reps leaned toward the left leg, 20 reps leaned toward the right leg
· Hamstring Bends - Keep one leg bent in front of you and your back leaned over but straight. While your back stays completely still, straight your front leg, then return to bending that leg
· Adductor Leans – Lean side to side
· Hip Circles – Slightly squat down with a wide stance and do hip circles. This may look silly but you’re stretching your hips, groin, and adductors and this really helps to loosen that up when you’re deep in a squat or leg press
· 3 Way Lunge – Step forward, diagonal, then to do the side. You’re stretching the hip, groin, and adductors on the leg you’re stepping out with. The other leg gets a slight hip flexor stretch. I do 5 reps on each leg (forward step, diagonal step, side step = 1 rep)
· Hip Flexor/Lower Abs – Bring your right leg back and your right arm up, then bounce up and down for the hip flexor and even lower abs. I really like this one which helps get rid of that hip flexor tightness when squatting
· Hip Swings: Forward and side to side. This is also perfect for removing hip flexor tightness when squatting (In my video I show this later but for convenience and flow you can do it here)
· Mat Leans – Bring one leg up on your foot and the other leg is back on your knee. Lean forward (inner groin/adductors on front leg, hip flexor on back leg) then lean back and straighten the front leg (hamstrings)
· 90-90’s – Bend both legs on the floor and turn side to side. The outside of your right knee will be on the floor, and the inside of your left knee will be on the floor. Then lift both knees off the floor and bring them down to the other side of your body. This one is a little hard to explain so if you’re confused please use the video link above or the button at the end of this blog post
· If you’re back is tight: 1 rep doing an upward dog, downward dog, lie on back and bring one bent knee to the side
· Hip Hurdles – Pretend there’s a hurdle next to your hip. Lift both legs high over it, then go back and lift both legs one at a time over it again.
· Calves – Hold onto a wall and bring your legs back, lifting one heel at a time
· Lower Calves – Same as last but bend your knees
· Deep Squat Bounces – Hold a kettlebell or a weight (I like to do 25 lbs) and do small bounces at the bottom of a squat, then after about 10 reps work the middle range so come up a little and then down (but not all the way down) to wake up your glutes (5 reps). Lastly go all the way down again, and then slowly go over one ankle at a time to warm up ankle mobility
After that I still like to warm up my upper body just a little because my shoulders feel tight when pulling the squat bar down. I’ve also felt neck tightness in the past so I like to do some neck circles too:
- Shoulder rolls (forward/backward)
- Arm circles
- Arm swings up and down
- Then do several lat pulldowns (in the air without a bar to replicate pulling the squat bar down)
- Neck Circles
- Dead Hang (If you’re back is tight)
Then do your warm up sets before your first working set
STRETCHES AFTER THE WORKOUT
- Quads – Pull one leg back while standing upright. Squeeze your glute on the leg you’re holding back and slightly lean back to even get the hip flexor
- Hamstrings – Lean down and push your butt out. Grab onto a machine to help yourself pull down even further
- Split (Hold onto a machine for these)
- Front Split
- Wide Squat (glutes/hips)
- Deep Squat (sink all the way down to the floor)
- Deep Squat ankle leans – lean over your ankle like the warmup exercise
- Calves
- Lower calves (bend knee)
- Tibia – Press the top (not your toe but the TOP) of your foot down to stretch the muscle on your shin
- Feet – Bring one foot back on the ball of your foot, push back and bring your foot up to feel a stretch on your arch
- IT Band – Bring one leg behind you, keep it straight, go on the side of the foot. The front leg is bent at 90 degrees. Lean towards the machine, but bring your torso vertical.
- Glutes – Bring one leg up on a bench or chair and lean down on the inside of the leg.
- Side Glutes – Sit down, bring one leg up, bend the leg and place the foot on your other leg. You could also do pigeon pose or elevated pigeon pose to replace this or as an additional stretch
- Dead Hang – Decompress your back from all the compression you did with the squat bar. You’ll also stretch the lower back and you might feel it pop. The leg press places a lot of tension on the lower back
- Feet Ball Roll – When you get home roll your foot on a ball, roll it on the arch of your foot and your heel, and even the SIDE of your arch and heel. Press and hold in tight areas, and combine that with rolling. You can also bring a ball with you to the gym but I prefer to just do this at home, and I keep a ball next to my chair in my room.
Useful stretches to do before and after a chest & shoulder workout
QUICK & SIMPLE
Warm up, remove tightness, lift more, and prevent injuries
VIDEO LINK: https://youtu.be/-V57qCyvoBM
(You can also use button below)
I like to do 10 reps on everything here, then after the workout hold each stretch for 30-60 seconds.
STRETCHES BEFORE WORKOUT
· SHOULDER ROLLS (FORWARD/BACKWARD)
· ARM SWINGS (SMALL/MED/LARGE)
· CHEST SWINGS
· CHEST SWINGS (LOW TO HIGH FOR UPPER CHEST)
· CHEST SWINGS (HIGH TO LOW FOR LOWER CHEST)
· BACK TWISTS
· Y RAISE TWISTS
· VERTICAL ROTATION (Lean over and place your left arm against the inside of your left leg, then bring the other arm up)
· NECK CIRCLES
· BAR CIRCLES (Bring a PVC pipe or a band around your body – bring it over your shoulders then around to your other side)
· BAR BACK-TO-FRONT (Hold a PVC pipe or band with a wide grip, keep your arms straight and bring it up above your head and then behind your body as far as you feel comfortable, then bring it back in front of you)
WARMUP YOUR REAR DELTS:
· REAR DELT BAND PULL (Overhand grip)
· BENT ARM - UNDERHAND REAR DELT BAND PULL (Arms bent, elbows pinned to your sides)
· STRAIGHT ARM - UNDERHAND REAR DELT BAND PULL
· X-PULLS – REAR DELT BAND PULL
LIE YOUR STOMACH ON A BENCH:
· I-RAISES – Palms face up, bring your arms up and down while keeping them straight
· V-RAISES – Palms face down, bring your arms up to form the letter V, bring your arms up and down while keeping them straight again
· T-RAISES – Palms face down, bring your arms up to either side so your arms are in line with your shoulders and you form the letter T, then bring the arms up and down again.
Then do your warm up sets before your first working set
STRETCHES AFTER THE WORKOUT
· Chest Stretch – Place your bent arm (90 degrees) against a wall and lean forward and away
· Lower Chest Stretch – Bring your arm up higher
· Upper Chest Stretch – Bring your arm lower (Place part of your forearm against the wall)
· Chest/Shoulders Arm Spread – Hold your arms out to either side and grab bars or a TRX band, then step forward to stretch your chest and shoulders
· Dead Hang
· Top Shoulder Stretch - Keep your arms straight out and hold onto a bar, press straight down
· Top Shoulder Stretch Version 2 – Place your hands on a wall, spread your arms out and keep them straight, lean your chest toward the wall to feel a stretch on your shoulders
· Back/Shoulder Stretch - Hold onto a bar and just pull back, let your back round
· Front Delt – Hold onto something behind your with your arm straight, palm facing behind you, lean forward
· Side Delt – Bend your arm and place it in the middle of your chest, then pull down that arm down across your chest with your other hand
· Rear Delt – Lean over a little and scoop your straight arm up
· Shoulder Leans – Keep your arm bent and place your forearm against a wall like you did for the Upper Chest Stretch, and instead of twisting away for your chest, just take a small step forward and you’ll feel a stretch on your shoulder (Shoulder rehab stretch as well)
ACHILLES TENDON TIGHTNESS & PAIN
VIDEO LINK: https://youtu.be/K796VVplBFA
Unfortunately my blog doesn't allow multiple pictures at once, so please refer to my video if you need help understanding anything.
BE CAREFUL:
If your achilles tendon is tight, you can stretch it. However if you have pain, you actually don’t want to stretch the achilles tendon because you can compress and damage the tissue there.
If your achilles tendon is just tight and not in pain you can do the stretches below in the next section.
ACHILLES TENDON STRETCHES:
- Band Stretch (hold for 30 seconds, then relax 30 sesconds)
- Standing wall calf stretch (2 sets of 10 seconds, longer if able)
- Soleus Stretch
- Foot against wall, lean forward
- Calf stretch off ledge
- Single leg calf stretch off a ledge
- Work on ankle mobility will also stretch it: sitting on a chair or kneeling on floor and lunging forward
ACHILLES TENDON PAIN
- Pinch your Achilles tendon and gently pinch, then pull it out. Then go up your calf doing this. THEN slide up and down. THEN Circles. THEN repeat whole thing while pulling the foot back to stretch the Achilles tendon and calf. 5-10 min a day, stop if you have pain
- Roll foot on a hard ball (at least 2 sets of 1 minute. Tight arch might be the cause)
- Massage your calf (another cause of achilles tendonitis), foam roll, massage gun, press down with a ball. You can even massage gun the achilles tendon (don’t point toward it, point the gun down and use the side. Start high and slowly go down to the achilles tendon and only go as far as you can tolerate)
STRENGTHENING EXERCISES: (2 sets of 10 unless stated otherwise)
- Seated calf raises (on the floor not off a ledge, start with this easier version)
- Calf raise holds, 5 sets of 30-60 seconds. Rest 1:30-2 minutes (isometric strengthening)
- Slow Calf raises going up and down, and even slower when you come down (eccentric strengthening)
You might not have the strength to do a calf raise, if that’s the case pull yourself up and just work the down portion of this lift known as eccentric strengthening.
Foot Strengthening Exercises to help with the achilles tendon
(recommended by the American Academy of Orthopaedic Surgeons)
- Band Stretch: Point your foot then pull it back. Pointing your foot down is plantar flexion, pulling it back is dorsiflexion. (3 Sets of 10)
- Gentle Circles (2 sets of 10)
- Write each letter of the alphabet with small movements (2 Sets)
- Towel Feet Curls (20 reps)
Ankle physical therapy exercises to help the Achilles tendon
- Band Stretch Hold (2 sets of 10, hold for 30 seconds, rest for 30 seconds)
- Move the foot inward (2 sets of 12)
- Put a heavy small band around your feet and move your feet outward
- Pick up marbles with your toes (barefoot) and place to the side
Bonus tip: Shoes
- Place some tissues or cardboard under your heel to raise your foot up, which takes tension off your tendon (best option is to buy a heel lift). This reduces the load on the achilles tendon at the insertion point.
Order of progressive overload
When do I move on to the next stage? Stay in each stage for 2-3 weeks. If you move to the next stage and experience any pain, return to the previous stage. Do what you can without pain, and take it safe and slow.
1ST Stage
- Strengthening exercises like the Seated calf raises, calf raise holds, slow calf raises up and down, and all the foot and ankle rehab exercises
2ND stage
- Add load (weight) to eccentric strengthening (Seated calf raises, Calf raise holds, and Calf raise slow eccentrics with a dumbbell)
- Keep doing the foot and ankle strengthening exercises shown earlier
3RD Stage
- Plyometric Training: Small bounces (without weight) – 3 sets of 10 (if that’s too much then you’re not ready for plyometric training, then stay in stage 2 and just do weighted eccentric strengthening)
- Increasing reps for small bounces
- Increasing weight for eccentric strengthening
- You're still doing everything in the previous stages such as the seated calf raises with a weight
After staying in stage 3 for several weeks or longer depending on your injury, you'll reach a point with no pain anymore.
- NO PAIN ANYMORE –
HOWEVER YOUR ACHILLES TENDON ISN'T USED TO WEIGHT WHILE BEING STRETCHED
4TH Stage
When you don’t have any pain anymore in your achilles tendon: Increase the stretch of your bodyweight calf raises by going off a ledge (NO WEIGHT). On your first day just do 1 set of 10.
- Calf raises off a ledge for a stretch
- Progressive overload this by slowing increasing the range of motion over time (don’t add weight yet)
- Then do gentle bounces off a ledge, and slowly increase the range of this over time.
5TH and Final Stage
- Add low weight to calf raises off a ledge. Start with a small stretch and don't go all the way down on the first couple days you try this. After a couple days see how you feel and increase the stretch gradually.
Prevention
- Seated Calf Raise Machine: Increase loading on the achilles tendon while it’s being stretched even more
- Don’t load the achilles tendon more than you’re used to (for example making a drastic intensity change in a basketball game, or suddenly running 5 miles when you only run 1).
- All the achilles tendon stretches I showed earlier at the beginning of this post (Use video link at the top if you need help seeing anything).
Clubfoot
If you have clubfoot feet, your feet will have both weakness and tightness.
- Squat down with feet on pads (help get the heels down, as well as all previous stretches)
- Roll on hard ball a lot
- Bosu ball or balance board to work the little intrinsic muscles in your foot (get those strong as well)
- Pick up marbles (ankle rehab exercise)
- While seated, push down on heel and pull back on the front part of your foot
- Press down into different parts of your foot with your thumbs, especially the arch and side arch of your foot
SOURCES:
Foot and Ankle Conditioning Program - OrthoInfo - AAOS
Physical Therapist that saw my personal training client for their ankle & foot
Achilles Tendon: Consulting with Physical Therapists
If you're unclear about anything here, please see my video link:
https://youtu.be/K796VVplBFA
How to Stretch Every Muscle
VIDEO LINK: https://youtu.be/Qp-9FTms2GM
1. LOWER BACK
Lie on the floor with your legs bent in a zigzag position: the left side of your left knee is on the floor, and the right side of your right knee is also on the floor (as seen in the first picture). Push the opposite arm and back leg away from each other to lengthen the distance. In this case bring your right arm overhead and push it to the left and push your right leg back to the right. Bend your left arm to support yourself.
2. BACK
Sit in a chair and bring your right arm down against your right leg, and bring your left arm straight up in the air. Press against your inner thigh with your right arm to help twist your back.
3. QUADS
Lying Quad Stretch: Lie on your stomach, grab one ankle and pull. This’ll give you a different feeling.
4. IT BAND
Standing IT Band Stretch: Stand and cross one leg behind the other, lean over towards the back leg.
5. TFL
TFL Lunge: Lunge on the floor, with your right knee down on the floor and the left leg is up. Bring the left foot in line with the right knee, then lean forward. To emphasize this stretch, move your left foot more to the right so it crosses your midline, then lean forward.
6. HAMSTRINGS
Bend down while keeping your back straight, push butt out, keep chest up. Focus more on how far you can push your butt out while your back is straight compared to how far you go down. Also be careful that you don’t crane your neck back since your chest is up. Lower your head to keep your neck straight, while your butt is out and chest is up.
7. ADDUCTORS
While standing, bend one leg and keep the other straight. Lean down to the side with the bent leg to stretch that adductor.
8. ABDUCTORS
While sitting on the floor, keep both legs straight out. Then bring the right foot up and place it on the floor to the left of your left leg. Now grab your right leg with your left hand and pull it across your midline. The IT band stretch shown earlier also help with abductors
9. HIPS
Standing Hip/Lower Abs Stretch: Keep the left leg in front and slightly bent, right leg is straight back. Bring the arm up on the same side as the straight leg in the back, in this case the right leg is in the back, so bring the right arm up, and bring it diagonally back to stretch both the hips and lower abs.
10. GLUTES
While standing, place one foot on an elevated surface. Position your chest over the inside your leg, then lean down. For a deeper stretch bring your arms or even elbows onto the chair.
11. CALVES
Standing Heel Sink: Stand on the stairs, hold onto the railing and sink heels. If calf is very tight you can stand on just one leg.
12. TIBIALIS ANTERIOR
Press the top side of foot into floor.
13. ABS
Lean over the edge of a bench or bed with both hands behind head, elbows out. Slowly round over the edge more to increase the stretch. This one is very effective for releasing tension built up in the abs and solar plexus from long sitting durations. You also get the benefit of releasing tension in your back, especially the middle area.
14. NECK
Place your right hand behind your back. Lean your head to the left side while pushing down on your right shoulder. You'll also stretch your traps
15. CHEST
Places both hands on wall, step back, arms above head and bent, and lean forward.
16. SHOULDERS
Pull back on bars to stretch the shoulders and back. Round your back to stretch the rear delts as well.
17. BICEPS
Hold onto something behind you with your palm facing down, squeeze the triceps, then slightly rotate away from your arm.
18. TRICEPS
Hold onto bar, move your elbows and head underneath the bar and lean forward. I find this much more effective than just pulling my arm back over my head. The next stretch shows a better version of the classic triceps stretch.
19. FOREARMS
Keep your arm up, bend elbow, pull hand back.
20. FOREARMS (TOP SIDE)
Hold your arm out straight in front of you with your hand bent, and your palm faces you. Use your other hand to gently press down on your hand to bring it closer to your body. You'll feel a stretch on the top of your forearm.
Don't feel like working out?
Think of this:
1. Be logical with your workouts. Take the emotion out of it. If you want to reach your goals and look better or get stronger, you need to do your workouts. You just need to lift the weight. Let your mind help you and be something that assists you rather than go against you
If you're getting annoyed or frustrated about having to workout, you're getting emotional. Take the emotion out of it and just do it. You need to brush your teeth and shower to take care of your body, working out is the same thing. It's just something that needs to be done otherwise your body will break down, it's as simple as that
2. Think about how fast time goes. Before you know it you'll be done your workout. I'd also like to add think about how good you'll feel during the workout when you get your blood flowing, and then after the workout when you've accomplished something difficult. Time goes fast, before you know it you'll be done today's workout and then your whole week of workouts
Your workout doesn't need to consume your whole day. Get it done and then go on with your day
3. If you're still reading something else that helps me do my workouts is be grateful your healthy enough to workout. You're healthy enough to take care of your body. There's so many good things that happen in your body and even mind when you workout, so this is where I need to be right now
Put more energy into your health and you'll see better results. You'll connect the dots and see how eating, sleeping, working out, and mentality is all connected, which'll help you enjoy your workouts more
However you don't need to enjoy your workout to workout, but know that every time you do, you'll have many health benefits. It's one of the best uses of your time
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We all worry about money as well. When we're working out, we're not making money, which some of you may think about. If you had a lot of money, you'll need to walk around and move your body in different ways to make use of your money, but money doesn't matter if you're not healthy enough to even move. Realize that your health is also your wealth
How am I going to workout hard over and over again? You don't have to think about tomorrow's workout, you just have to focus on today
Take it one day at a time
I hope all these helpful thoughts help you to think about your relationship with working out in a healthy way. Follow for more fitness tips!