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Tag Archives for " flexibility "
16

Stretch Hamstrings Correctly: 3 Doofus & 3 Expert Ways

Stretch Hamstrings the Right Way

stretch hamstrings Want more benefit from your hamstring stretches? (You are devoting some of your workout time to stretching, right?) Avoid the most common form faults. Be uncommon, just like us! Flexible hamstrings reduce tension on the lower back, allow for good alignment and posture, and enhance your physical performance.

Being flexible in general helps reduce injury, enhance movement capability, and increase physical comfort. Flexibility is joint specific, meaning you might have gumby range of motion at the hip, but be tight as a new pair of shoes at the shoulder.  Maybe you can do the splits, but barely bend over to pick up something off the floor. Different joints; different muscles; different range of motion.

Stretch Hamstrings and Elsewhere

Try this hamstring stretch as one part of a complete set of stretching exercises. If you need ideas and great stretches to achieve more of your flexibility goals, try our friend and colleague, Aileen Sheron’s program Flexibility Fast. Trust us that you can trust what she offers and knows how to help you reach your goals.

Don’t take our word for it. Watch our short video on the hamstrings. Then you can take our image and word for what good form requires. After that, click on the link to Flexibility Fast.

Most hamstring stretch mistakes are related to:

  1. Knee joint bent too much
  2. Hips and buttocks up in the air
  3. Neck and shoulder hunching

Fit-tastic, ham-tacular form involves:

  1. Holding the leg at muscles, not joints
  2. Relaxing the head and neck
  3. Lengthening the leg, even if it means moving the leg away from your body

stretch hamstrings Flexibility Fast

ACTION: The best stretch of all is the one your fingers make when you subscribe to our YouTube channel and this blog.  Enter your email in any of the subscription boxes to get access to fitness advice tailored to midlife women.

Readers: Do you have a favorite stretch? 

Photo credit: Us. Yeah, we took a screen shot from our video. Bet you could tell. Real credit goes to Rancho la Puerta fitness resort in Tecate, Mexico for allowing us to shoot this video while visiting as guest instructors.

By Kymberly Williams-Evans, MA and Alexandra Williams, MA

12

Why Is My Lower Body in Pain After Running & Walking?

Dear K and A:  How come I can run 10 miles Saturday morning with no soreness, but slowly walking 8 miles  leaves my entire lower body in pain? Sunday I rested. Monday I did a 5 mile easy run that felt great. Then Tuesday’s slow 8 mile walk made me sore again! Sherry, the Deep South, USA

2015 Solstice ParadeDear Sore Sherry:

Alexandra: Well, “Day-um” as my other southern friends would say! And “DOMS.” Which is not a way of cussing with a northern accent. It stands for Delayed Onset of Muscle Soreness. We talked about it in  “How Do I Prevent Calf Soreness after Walking Hills,” (or as we are tempted to entitle it: “My Calves Have a Stiffy.” Can you tell we’re happy to talk about sore muscles and preventing exercise discomfort.)

Avoiding Delayed Onset of Muscle Soreness (DOMS)

K hamstring stretch on tree

Essentially, elevating your core temperature (and thereby henceforthwith and so forthy warming up the muscles) within 24 hours of the original cardio activity will help prevent muscle soreness later on. You don’t have to repeat the 10 mile run, but a walk of just ten minutes should do the trick.  It could be the running is making you sore, and that you simply aren’t feeling it until one or two days later. Then walking gets all the blame. Instead blame DOMS.

Walking and Running Powered by Opposite Muscle Groups

Kymberly: Running is powered primarily by calves and quads. Walking is powered by glutes and shins (and therefore a great cross training or complementary cardio activity). So if you are used to running and added the walking recently, then your body may simply have been adapting to using your muscles in a new or different way. I am not sure if the pace has anything to do with the soreness unless the slow pace dictated or created an unusual gait that did not work for you biomechanically.

Walking & Running Are Opposites, powered by complementary muscle pairs: quads and calves vs… Click To Tweet
graph of Q angle

Q Angle for Women & Men

Alexandra: Door #3 – If it’s not delayed muscle soreness, could your pain be caused from overuse? Is it standard for you to do 31 miles in a 4-day span? Somewhere in here I’ll throw out the concept of post-run stretching…oh, there, I just did! Could be you also need more recovery time between runs and walks.

With your entire lower body in pain, have you considered the pain might be due to shin splints or your Q-angle? (get solutions from our post, Prevent Shin Splints: Three Calf Stretches). If you have fairly wide hips and/or a narrow stance, then your knees might be the ones yelling “ouchy.”

Talking Muscle or Joint Pain?

Kymberly: When you feel better, run or walk over to our group fitness classes so you can let us know whether your pain and soreness are in your joints or muscles. If muscles, I’d say pull a Bobby McFerrin: “Don’t worry; Be happy.” Simply do 10 minutes of light cardio within 24 hours of a new, intensified, or added activity to give your muscles a chance to reheat and release. But if the pain is in your joints, then worry. … and change your gait or stride, as now we may be talking something biomechanical. In this case get a certified trainer or health professional to assess you. Do not light up those joints!

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Photo credit: Photobucket

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Kymberly Williams-Evans, MA and Alexandra Williams, MA

 

16

Healthy Heart: Improve Your Circulation and Flexibility

Have a HeartYou probably have a heart, but is it a strong one? Do you also have great circulation and flexible arteries? Bonnie Raitt was right when she sang Have a Heart.

Hard to make that sound sexy and exciting. However, having a strong circulatory system and being flexible should be on the top of your “gotta have” list if you want to live a full, healthy life. If you are a woman over 45 (keep those genetic predispositions in mind too) you will especially need to focus on circulating better than a politician at a fundraiser!

Sure, you have a heart. But is it strong, flexible, and a good circulator? Click To Tweet

Circulation is the movement of fluid through the vessels of the body in a regular or circuitous course induced by the pumping action of the heart. Say what? When you have good circulation, blood can move to every cell in your body in less than 60 seconds. (And you can learn foods to eat to help your heart in fewer than 60 more seconds by checking out our post, “5 Age Defying Tips to ‘Youthen’ Your Heart and Improve Circulation.”)

How can you improve your circulation? Click To Tweet

What’s Killing Women?

Thinking of which, did you know that heart disease is the number one killer of women in the US? Or that the symptoms of a woman’s heart attack can differ drastically from men’s, so those signs often go unrecognized? We need to do better at spotting heart attacks in women AND take action to minimize heart disease in the first place. In other words, having good circulation not only can improve your life, but possibly also save it!Circulataory system

Notice how Bob Hoskins ends up at the ER in the Bonnie Raitt video clip? Did you notice what he was eating? Exactly!

How Can You Improve Your Circulation?

The three main ways you can help your circulatory system are to:

1) Exercise

    While many types of exercise help your overall awesomesauceness, walking is the single most effective form of exercise to achieve heart health, according to the American Heart Association. For every hour of walking, life expectancy may increase by two hours.

Let's get Flexible, Flexible2) Achieve good flexibility
Researchers have established a correlation between flexible bodies and flexible arteries in people older than 40. Can you touch your toes? If so, you probably have flexible arteries. Arterial stiffness indicates an increased risk for heart disease and stroke. Being fit seems to delay the development of age-associated artery stiffening.

3) Intake healthy food and drink 
One of our favorite ways people can support their circulation is via cocoa flavanols. What can be better than finding out that a regular, small dose of dark chocolate helps your health. We’re all over that good news!

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In other, more expected news, you probably guessed that a diet rich in plant-based foods is also heart healthy.  This infographic has some specific foods to choose if you want a stronger heart and better circulation. (We differ on just two small points: 1) tomato has no “e” at the end and 2) egg yolks are no longer considered problematic.)

Infographic on foods to help hearts

Infographic provided courtesy of Veestro

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Photo credits: Heart collage:  qthomasbower; Circulatory system: Vivienne Balonwu

Kymberly Williams-Evans, MA and Alexandra Williams, MA

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10

I Wonder When to Stretch If Doing Cardio, Strength Training, and Abs All-in-One?

Kymberly doing tree splits at Rancho la Puerta When to stretch?Stretch It or Be Wretched

Dear K and A: I am curious when to stretch and where in my workout it would be appropriate to add stretching? I am very comfortable in my fitness routine, which is generally a 20 to 45 minute treadmill program (depending how much time I have) followed by lunges with weights in hand, followed by upper body exercises with hand weights, followed by some ab work on the floor. (I’ll fess up, I’m often “too busy” to do the ab portion)  Joan, Oregon

When to Stretch? When warmKymberly: Time to stretch your mind and your workout, Ms Comfy. Ignoring your question for a moment (I am good at ignoring non-compliments too), let’s chit chat about an exercise routine that is, well, too routine and comfortable. Once your body has adapted to a certain level (let’s call it the “buff, babe-a-licious” level), it needs CHANGE to keep adapting upwards. No, not THE Change. We don’t require age checks here. While you really do need to get some stretching into your program, even more you need to vary your program. Take a look at our post, How Often Should I Vary My Workout? for more on this professional free nagging. Priorities, priorities.

When Do I Stretch If Doing Cardio, Strength Training, and Abs All-in-One? Click To Tweet

Before, During, or After My Workout?

Alexandra: You want to add stretching? Okay, cardio + weight training = need to stretch for range of motion (ROM!)  To translate, if you do any cardio or weight training you should stretch (mostly at the end, but during is sometimes okay) in order to maintain or increase range of motion, also known as flexibility. In short, don’t do your stretching prior to your workout as your muscles are short then. That’s my short answer! I gave all the researchers permission to let you know that stretching prior to exercise does not prevent injury or muscle soreness.

Increase your range of motion by stretching AFTER your workout. Click To Tweet

When Muscles are Warm or Cold? Extended or Contracted?

Kymberly: The ideal time to stretch is when your muscles are their warmest and cuddliest. Hmmm, that sounds immediately post-cardio to me. But since Alexandra brings up the “short muscle” comment, let’s think about that for a sec. Time’s up. After strength training, your muscles are short again. That’s why it’s called “muscular contraction.” And you do want to re-extend whatever you just shortened, stretching either between your lunges and each upper body exercise or at the end of your session. In general, stretch when warm; not when cold. Oy vay, such good advice! Basically, you have choices — post-cardio, between strength exercises, post all resistance training, and before abs.

More good advice to make the most of your workout time and maintain as much flexibility as possible is to read our post Stretch Before or After Walking, Running, Hiking, Fighting?

Stretch when you're warm, not cold. You can stretch post-cardio, btwn strength exercises, post… Click To Tweet

Alexandra: It would seem you don’t need an excuse to lie down and not do your ab work, but I’ll give you one anyway. With all that time you’re saving avoiding the ab work, use it to hold your stretches for 15-30 seconds. You say “couch po-tay-toe,” I say “couch po-tah-toe.” You say “hold” or “contract-relax” stretching, I say “static” or “PNF.” Whatever! These two types are probably the best choices for you. You say “Or-i-guhn,” some other fools (not I) say “Or-i-gahn.” And let’s not even start on the pronunciation of “Willamette!” Even Martin Sheen got it wrong on “West Wing” (hint: Memorize this-“It’s Willamette, dammit”). And do your abs, Willamette!Unassisted Calf Stretch

Dear flexible readers: Do you take time to do your stretches? Have you done your ab exercises yet?

ACTION: Want to get excited about doing abdominal exercises? Check out our “Ultimate Abs Workout Collection for Women Over 50” (23 videos, 10 modules, popular abs questions addressed).

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Photo credits: Creative Commons: kevindooley, quinn.anya, Avoir Chaud

Kymberly Williams-Evans, MA and Alexandra Williams, MA

21

5 Foods to Eat to Defy Your Age (And 5 to Avoid)

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Book by Frances Largeman RothDiet choices you make affect your aging process. Are you eating to bring youth and vitality to your life? Or could you be ingesting foods that age you? We recently interviewed Registered Dietician nutritionist and bestselling author, Frances Largeman-Roth on our radio show to find out what foods extend our life and which shorten it.

Kymberly: The advice Frances shares is so achievable and easy to incorporate, we decided to share the highlights here. Makes me wish she’d asked which foods make my legs longer.

 

Interestingly, it also turns out your food choices can greatly impact your skin. If you want to feel good and look good, then eat well! Let’s find out how and what.

using the remote to watch tv and drink beer

No

Avoid These Unless You Want to Look Like You’ve Been Smoking for Years

  1. Sugar
  2. Sodium
  3. Trans-fat
  4. Alcohol
  5. Caffeine

 

 

 

Blueberries, Strawberries, Citrus

Yes. Three colors you’ll look good in. Or will look good in you.

Eat These If You Want People to Ask “Is That Your Sister?” When It’s Your Daughter

  1. Blueberries
  2. Cocoa flavanols
  3. Red foods: watermelon, tomatoes, apples
  4. Broccoli and Brussel Sprouts
  5. Flax seed

 

Listen to our interview “Eat to Defy Your Age” with Frances to find out more about which foods to put into your body and which to put into your arch enemy’s snack bowl. Listen all the way to the end to discover the two foods this professional nutritionist, mom, and celebrity food author would never give up.

Alexandra: One of the five recommended foods is cocoa flavanols, so we have a giveaway for you. One person will win two boxes of CocoaVia cocoa flavanol powder sticks – Dark Chocolate & Fruit Variety Pack, two bottles of CocoaVia® cocoa extract supplement capsules (a 2 month supply), and the recipe book “Eating in Color” by Frances Largeman-Roth. You must have a U.S. address to be eligible.

CocoaVia powder sticksCocoaVia supplements

a Rafflecopter giveaway

If you really want to slow and show the aging process who’s boss, subscribe to our blog and listen to our radio show. Experience some of the best leaders in the health, wellness, and fitness world every Wednesday morning at 8:00 PT/ 11:00am ET. Listen in (better yet, call in to 866-472-5792) to our new radio show Active Aging for Boom Chicka Boomers with guests who offer practical advice and cutting edge solutions to your active aging challenges. You’ll find us at voiceamerica.com on the Health and Wellness channel.

12

Healthy Eating – Mind and Body: Notes from the IDEA World Fitness & Nutrition Convention

Alexandra Williams, MA

You are What you Eat…and What you Think about What you Eat

IDEA Co-Founder Kathie Davis is enjoying Attune cereal and a twin sandwich.

IDEA Co-Founder Kathie Davis is enjoying Attune cereal and a twin sandwich.

It was a dark and gluten-free night… and sis and I were deciding whether to attend all four days of the annual IDEA World Fitness Convention. Then (thunder sound inserted here), what should happen but a knock at the email!!! Our buddies from Attune Foods invited us to help out at their booth, sharing the goodness that is their cereal.

Saying yes to being at the booth meant we got to talk about (and eat) their Uncle Sam Original and their newest cereal, Uncle Sam Rye & Hemp, which meant we know for a fact that these two have only four ingredients, and sugar isn’t one of them, which plays nicely to my love of healthy foods that make my body healthy, leading to increased brain power that allows me to channel my inner Faulkner and have fun writing one very long sentence!

In other words, it was the start of a weekend with a focus on the relationship between our minds, bodies, and good nutrition. As anyone who has tried to lose weight can tell you, the mind controls the body. When it comes to food, our bodies are a result of what our mind thinks, believes, assumes and creates. Luckily, our minds are malleable! Ponder and assimilate, grasshoppers, ponder and assimilate. In shorthand – P&A.

* If we want to attract healthy relationships, we must be healthy
* Our relationship to food and how we eat reflects how we live, so eat mindfully
* Every thought we have becomes our physical self
* Our thoughts release chemicals into our bodies. When we change our thoughts, we change our physiology
* When you are stressed, put away the utensils and eat with your hands; preferably outdoors
* If you are feeling depressed, eat raw cashews first thing in the morning
* Chronic disease isn’t because we are old; it’s simply the late onset of all the stuff we’ve done to our bodies up to that point
* How old would you be if you didn’t know your chronological age? That is how old your body thinks you are
* The people who live longest are those who are most flexible and adaptable. This includes eating for health, not chemical pleasure. Adapt your diet to increase your longevity
* Organic food is better for your health than cleanses, as your digestive system already renews itself every 3-4 days
* Physically you have a new body every 7-10 years, so it’s not too late to change your eating habits
* Your chronological age does two things – gets you beer and discounts. It’s your biological and psychological age you should focus on
* To improve your digestive system, eat 2 tablespoons of raw, unfermented sauerkraut every day
* Gluten and casein are the two most common causes of inflammation
* You will be healthier eating junk food with someone you like than eating healthy food with someone you don’t
* Medications can help, yet be aware that they silence the symptoms. Meditation can help silence the thoughts that led to the symptoms
* Use food to harmonize, not demonize, your mind, body, and soul

Who can say no to this fruit deliciousness?

Who can say no to this fruit deliciousness?

All the above tips come from Teri Mosey, who has the most unique combination of degrees – a
Bachelor’s in Biochemistry, Master’s in Exercise Physiology, and PhD in Holistic Nutrition.

* Keep a food diary
* Be aware of hunger
* Step self-sabotaging thoughts
* Build resilience
* Be aware of how you eat when alone vs with others
* Read the label before eating
* Take time to enjoy your food
* Turn off distractions
* Consciously tense up your muscles, then relax them when you’re about to make a poor food choice
* Look at pictures of happy events when tempted to stress eat
* Don’t make it personal. You are not good or bad according to what you eat; you are undergoing a process of change

Did you know that the ONLY food directly related to pediatric obesity is sweetened beverages! Back away from the soda (and check those energy and replenish drinks too).

These tips are from Michelle Murphy Zive, MS, RD, and Principal Investigator: Network for a Healthy California.

I came away from the convention with a renewed respect for my body, especially after tear duct surgery on both eyes. I’d say I had a determined look in my eye, but that was actually the swelling. My eyes might not have been working, but my taste buds were, and I came away from the convention with a few boxes of Attune cereal. Scooooore!

Who loves Uncle Sam cereals the most? Tubing expert & presenter Aileen Sheron!

Who loves Uncle Sam cereals the most? Tubing expert & presenter Aileen Sheron!

Back-To-School Rebook Sale
Until this Sunday August 18, Reebok.com is kicking off the Reebok Friends & Family Sale! The Friends & Family Sale is one of Reebok’s biggest sales of the year, so make sure to take advantage of this great offer and get 30% off your entire order by using the code FF30 through Sunday if you’re in the market for fitness apparel or shoes.

Reebok has also marked down some of the hottest apparel and footwear in their Sale Section including Classic leather and Zigs in a variety of colors, styles, and sizes! Men’s, women’s and kid’s hoodies, jackets, shorts, sports bras, and t-shirts are on sale too! We thought the sale was a good deal so we’re sharing it!reebok shoes

 

 

 

Your event needs education, motivation, and fit-ucation? Call us at (805) 403-4338 or email info@funandfit.org.

Grab a fruit smoothie and head on over to our YouTube channel to view short videos that will improve your fitness! Have you subscribed yet to our blog? Please follow us on Google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

7

Back Saver Sit and Reach Flexibility Test

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Sit and Reach Hamstring Flexibility Assessment

sit and reach assessmentWe were approached by eHow and asked to create a video to address the question: “What muscles get stretched when performing the back saver sit and reach test?”

Actually the back saver test is a modification of the sit and reach test. Both are flexibility assessments, though the former tests one leg at a time; the latter has both legs extended simultaneously. For the back saver, you sit on the floor with one leg extended in front of you and the other bent with that foot planted throughout.  Then you reach both hands toward your feet and mark how far you go. How low low low can you go? How low can you go?

So, what muscles get stretched in this test designed to test flexibility? For $100 per vowel and $200 per consonant, let’s go with H-a-m-s-t-r-i-n-g-s. We have a winnah! Hamstring flexibility helps with gait, posture and hip placement;  such flexibility helps protect your back. So that’s the “saver” part of the story.
Take a look at this short video we did for eHow demonstrating how to get the most out of the sit and reach test. Don’t we look deluxe when professional videographers shoot us with two cameras?

Good Form to Test Hamstrings

How flexible are your hammies? Are you doing the test correctly or imitating Quasimodo and hunching over? As our video shows, you want to lift long through the spine and press your tailbone back, not under. Lengthen your arms toward your toes without “turtling” (having your neck disappear into your shoulders). If you do this incorrectly and slump or roll in an effort to get closer to your toes–as most people do– then you’re not really involving the hamstrings any more. You’re simply stretching your upper back, which is already pretty stretched out on most people. So do stay long and lifted through your torso. If you have good form, then raise your hands to wave as if you’ve been back saved!

Call to Action Time

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6

Yoga for Boomer Women: Guest post by Lexi Yoga

Today’s guest post comes from Lexi Yoga, a certified yoga instructor from Toronto who loves hot yoga, traveling the world and living in the present moment. We met her last year at the Fitness Health Bloggers Conference in Denver, which she attended with her mom. So we suppose they both like to travel! With a 200-hour Hatha Yoga Teacher’s Training and a 30-hour Yin Yoga Certification, we are excited that Lexi is sharing her knowledge to address some of the specific benefits that yoga provides to boomer women.Lida Padro, aka Lexi Yoga

 If you are a woman in your late 40s and above, you are probably at the age when you focus more on self-care, knowing that you are entering the part of your life when it’s important to feel comfortable in your body. By this age, you may be concerned about your quality of life, and the confidence and self-esteem boost that comes from taking good care of yourself. Yoga is a great way to look and feel more beautiful from the inside out. To invest in your health is the best retirement plan you can create, and it is never too late to begin.

Confidence
Yoga can transform you into a more confident woman who’s not afraid to meet life’s challenges. Not only will you become stronger, more flexible, and more agile, but yoga will also affect your mind as you cultivate patience. Yoga can help prepare you to face life’s changes with love, respect, and belief in yourself, and will strengthen you in all the choices you make.

Through yoga, you will learn to listen more to yourself, and trust your self-assessments. As you set the boundaries that work for this phase of life, you will hone your ability to take one day at a time and stay at the present moment. Not tomorrow or yesterday, but now.

Yoga takes your values and thoughts and turns them upside down. If you’ve harbored negative thoughts about yourself, you’ll find yourself becoming a more positive person who values the experiences life has to offer.

Yoga for Boomer WomenSelf Esteem
In the past, women approaching their 50’s lowered their expectations of what their bodies could do. Perhaps due to cultural pressures and perceptions, women’s self-esteem at this age could suffer. Stress adds tension, especially at the shoulders and neck, which can affect breathing. Once women learn to breathe deeply, their shoulders relax and you can see them start to settle into their own bodies as they learn how to use their entire lungs when they breathe.

No matter what age we are, we have to believe that we are good enough just the way we are. It has to be repeated over and over so that it manifests itself in the mind, because it is the truth. We have to accept and love ourselves for who we are. We don’t need to be perfect – we just have to like who we are. But we sometimes need a little bit of help, because the pressure from the external world is powerful. Yoga can be that friend that provides help.

Yoga is a powerful practice that encourages wellbeing on so many levels. It enables us to age with grace and beauty, and makes the aging process more pleasurable and meaningful.

If you are new to yoga and don’t know where to begin, the following video is for you. It is a sequence of 8 yoga postures specifically for beginners.

More cool info about Lexi: She instructs Yoga videos on her YouTube channel and actively works on her website LexiYoga.com. Her life mainly consists of – Eat, Sleep & Yoga. Follow her to learn more about the healing power and benefits of yoga.

Website: http://www.lexiyoga.com
Twitter: http://twitter.com/lexiyoga
Facebook: http://www.facebook.com/pages/LexiYoga/188241698251?v
YouTube: http://www.youtube.com/lexiyoga

Photo Credits: Lexi Yoga


9

Prevent Shin Splints: 3 Calf Stretches

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Dem bones, Dem bones, Dem Dry bones!

Shin splints are often the result of imbalance between the calf and shin muscles. When the calf (gastrocnemius) is much stronger or tighter than the shin (anterior tibialis), micro tears can occur as the relatively overdeveloped calf pulls on its pair — the shin. Making sure you have flexible, long calf muscles will put the odds in your favor to avoid this painful condition.

The foot bone connected to the ankle bone, The ankle bone connected to the shin bone, The shin bone connected to the knee bone, The knee bone connected to the thigh bone, The thigh bone connected to the hip bone, the hip bone connected to the back bone, The back bone connected to the shoulder bone, The shoulder bone connected to the neck bone, The neck bone connected to the head bone, Them bones got up and walked around. – Lyrics from the song Dry Bones by the Delta Rhythm Boys

Color the the shin bone S for Stretched & Sexy!

If you want your bones and muscles to get up and walk around, you have to keep them happy. Our singing does not necessarily make our bones happy! But stretching, well, that’s a solution of a different horse!

Try the 3 calf stretches you’ll see in our video to keep your calves from overpowering your anterior tib.

Want more ways to prevent shin splints? Check out our prior two posts on the subject:

Shin Splints highlighted on the anterior tibialis

You shoulda been stretching instead of playing with that highlighter!

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Photo credits: creativecommons.org: horse:  doe-c-doe, leg drawing:  rosswilliamdrew, highlighted shin splint:  Northcoast Footcare.

 

14

Hip Flexor Stretches: Right and Wrong Way to do a Quad Stretch

Help, I’ve Skyfallen and can’t get up. Might as well stretch my hip.

Are your hip flexors or quads tighter than Daniel Craig’s glutes in the James bond film, Skyfall? If you sit a lot, you probably have short, contracted muscles that need stretching. If you exercise a lot, you also probably have tight, shortened quads and hip flexors from your workout activity.

Sad and sorry news — tight, short hip flexors don’t indicate strong hip flexors. Happy news — You can get the whys and ways to strengthen your hip flexor muscles when you click this link.

If you sit a lot, you probably have short, contracted hip flexor muscles that need stretching.… Click To Tweet

Basically, any time you lift the knee, such as in a kickbox cardio class, a squat, a step class, a walk up a hill, an incline on cardio equipment — you are contracting hip flexors. Whenever you extend your leg to the front you are contracting the quads. Time to stretch those babies, but not by committing the most common form faults (which can really stress the knee, by the way). Watch our video to get incredible, amazing, unsurpassed, exemplary form. Find out whether you are guilty of any of the most common wrong ways.

3 Common Wrong Ways People Stretch the Quads in the Side-Lying Postion

  1. Pushing the knee forward of the body. creating a bend at the hip
  2. Pointing the knee to the ground or sky instead of straight ahead
  3. Squeezing the foot to the buttocks, thereby stressing the fully “open” knee joint

4 Tips to Stretch Quads and Hip Flexors the Right Way

  1. Push the hip forward of the knee and body’s plane
  2. Pull the knee straight back
  3. Tighten the glutes
  4. Keep the upper and lower leg in one plane, parallel to the floor
4 Tips to Stretch Quads and Hip Flexors the Right Way Click To Tweet

 1 video detail that will warrant offering fitness fashion advice to Alexandra

  1. At :22 seconds into the video.

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Photo credit: archive.org Public Domain

Alexandra: Hmm, this is Alexandra, and I’m not sure what happens at :22 in the video, but I would like to thank Zensah for the orange compression sleeves. They rule!

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Kymberly Williams-Evans, MA and Alexandra Williams, MA