CPM’ers Get Your Stretch On …
I have really emphasized the importance of stretching in many of my posts. I feel that is the one activity we can do at all ages, and it will aid in injury prevention, stress relief, and movement.
It is what keeps us from feeling tremendous at 60 or horrendous…
Here are some stretches that are not only easy but very beneficial
1. Pigeon Stretch – This is a fantastic stretch to help with flexibility in your hips. This stretch is especially good for runners, cyclists, or people who sit at desks all day. It can help prevent lower back injuries, shin splints, knee and hamstring injuries and tightness.
I suggest doing this stretch everyday for at least 2 minutes per side.
step both feet together and bring your right knee forward between your hands so your outer right leg is resting on the mat.
If your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins open up toward the ceiling, draw your right foot back in toward your body.
Stay here with your hands resting on your right leg or walk your hands out in front of you, allowing your torso to rest over your right knee.
Hold here, breathing into any areas of tightness and tension for at least five breaths.
Then place your hands on the mat in front of you, tuck your left toes and step your right foot back. Take a vinyasa, then step your left foot forward and repeat Pigeon on the left side.
#2 PVC (or Broomstick) Pass Thrus/Shoulder dislocates – This is great for increased shoulder flexibility and range of motion and helps relieve shoulder tightness.
They are done by taking a wide grip on PVC and passing the pvc in an arc over head from the front to the back. It’s best to start with a wide grip and work your hands closer together until you can no longer do the movement without breaking form. You can do this everyday and make sure you do at least 30 repetitions.
#3 Happy Baby Stretch – This is a great stretch for the low back and hips.
Lie on your back. With an exhale, bend your knees into your belly.
Inhale, grip the outsides of your feet with your hands (if you have difficulty holding the feet directly with your hands, hold onto a belt looped over each sole.) Open your knees slightly wider than your torso, then bring them up toward your armpits.
Position each ankle directly over the knee, so your shins are perpendicular to the floor. Flex through the heels. Gently push your feet up into your hands (or the belts) as you pull your hands down to create a resistance.
Coax the thighs in toward your torso and down toward the floor as you lengthen the spine—release your tail bone toward the floor and lengthen the base of your skull away from the back of your neck.Hold the pose steadily for 30 seconds to one minute. Then release the feet back to the floor with an exhale and rest for a few breaths.
Now that you have these vital stretches down, make sure you incorporate them into your current workout routine. This will be the most beneficial for your overall fitness and will help keep you Pain Free!!!
What are some of your favorite stretches CPM’ers?
Post in the comments below ..
The O-Board Says…
5 Rounds, 3 mins each
6 Hang Clean
6 Front Squat
6 Push Jerk
*rest 1 min btw rounds
Posted by: Annie