5 stretches you need to do daily!

My style of fitness & personal training is typically "balls to the wall". 

Get it done. 

Go hard, go fast.

Fast & furious. 

What have you.

It wasn't until a few years ago, that my style shifted. 

I started training clients whose mobility was limited, whether it was due to injury or weight.  The less they moved... the more they sat... the more sore they got.  The tighter they were.  They were complaining of headaches due to tight muscles. 

So we stretched.  And that is sometimes all we'd do during a session.  My focus started to shift from "how can I get them doing cardio/strength training" to "how can I get them to simply move their body?"

What started to happen?

Headaches would disappear.  Pain would go away.  Energy would increase.  Bowels would start to move.  Movement became easier.  We were able to do resistance & strength training.

The more I worked with individuals like this, the more I started incorporating stretching into my classes & routines with clients (especially if they were older). If they were sick or feeling tired, we stretched instead of doing nothing.  I started offering classes where all we do is stretch!

What a lot of folks don't realize is that stretching is not just for sore muscles.  The benefits stretch (see what I did there... ;) ) far beyond physical fitness.  Consistent stretching helps with the following:

- helps with posture (which in turn helps with other aches & pain in your body!)

- decreases stress

- promotes blood circulation

- improves energy levels

- helps with coordination

- helpful in increasing mind/body connection

- helps with join health

- prevents injury 

Now for the meat & potatoes... 5 of my favorite stretches to do daily:

1. Forward fold:

You can do this seated or standing (I prefer standing).  Fold forward at your hips & bring the crown of your head toward the floor.  Reach for your toes.  Let your hands fall where they may.  With each breath, attempt to deepen the stretch even if it's a millimeter at a time.  Hold for 30-60 seconds.

    2. Spinal Twist:

Lying on your back, roll both knees off to one side.  Your arm and gaze will go off to the opposite side to off-set the twist.  You have the option to put the same hand on the knee to deepen the twist.  To increase the intensity of this stretch, extend your bottom leg so you can bring your top knee down farther. Again, attempt to deepen the stretch with each exhale.  Hold for 30-60 seconds.  Repeat on the other side.

    3. Chest Opening stretch:

You can do this seated or standing (I prefer standing).  Bring both hands behind your back.  Fold your hands together.  If you cannot bring your hands together, hold onto a yoga strap or towel.  Attempt to straighten your arms while simultaneously lifting your gaze & your chest upward.  Hold for 30-60 seconds.

    4. Child's Pose:

Start on your knees.  Walk your hands as far forward as you can.  For a hip-opening stretch, bring your knees out as wide as you can. Let your face rest against your mat or floor.  Let your chest & stomach get as close to the floor as they can. Hold for 30-60 seconds.  Option to walk hands off to the right and left side to feel a deep stretch on the opposite sides of back and obliques.

    5. Neck Stretch:

Start in a seated position.  Bring your right hand to the left side of your head.  Pull right ear to right shoulder.  Use hand to apply gentle pressure.  Hold for 15-30 seconds.  Rotate right hand to the back left side of your head.  Gently pull your chin down into your chest. Hold for 15-30 seconds.  Switch to other side.

There are so many other stretches in my head, but these are my go-to's!  Try them out & tell me how you feel!