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Flexibility, Chesapeake, VA (2025)

05/02/2022

There are two main types of stretches that we need to do regularly:
Static and dynamic stretches.
They both serve a necessary purpose for proper health and fitness.
Static stretches are done with fast movements whereas dynamic is at a slower and more methodical pace.
Do static stretches before starting an exercises routine. This is the best way to warm up the body and get the blood flowing.
Dynamic stretches are good to keep the joints and muscles flexible. Doing Yoga is a good example of dynamic stretches. Proper range of motion and form is important to do these.
Be sure to do these flexibility moves often.

04/19/2022

To anyone who is sitting right now - do a posture check. Is the back straight? Are the shoulders slouching forward? Is the head bending so low that they can’t see the someone approaching them? If this is the case, then it’s time to fix one of the leading causes of poor posture.
Here is one flexibility movement to help.
I call it the seated stretch –
While seated lift the knee of one leg toward the chest by using the hands to gently pull knee up.
Keep back straight and don’t lean forward. Hold the stretch for 30 seconds and return to starting position.
Switch to the other leg and repeat the movement.
Do this several times during the day for better health.

03/29/2022

I have been exercising for a few years now and I have the scars to show for it. During that time, I was consistent with my workouts and missing very few days without a major excuse.

One of my biggest regrets from working out over the years is that I never got a personal trainer (PT) in my earlier years.

Due to poor form, I develop joint and tendon issues. All this could have been avoided if I had gotten a PT.

My flexibility and range of motion suffered because I was more concerned about getting stronger and bigger. If I was able to go back and talk to my young self I would caution me about the use of a PT.

For anyone who is just starting on a fitness journey or even experienced exercisers . . . I would encourage them to get an experienced instruct to demonstrate the correct form.

03/25/2022

The warmer weather is finally here and that means hitting the golf course.
Over the winter months we are sequestered indoors with limited outdoor activity.
Before starting any major outdoor activity such as golfing, I would recommend first doing some flexibility stretches to get the body conditioned.
Here is one that will prime the upper torso to allow us to can get a smooth, natural golf swing.
It’s great for loosening the upper back and hamstrings. I call it the twisting stretch.
Start with legs wider than shoulder width and place your right hand on the lower back – palm facing away. Reach down and place the left hand on the outside of the right foot. Be sure to keep the back as straight as possible.
Hold that stretch for fifteen to thirty seconds then switch sides. You will feel these in the shoulders and hammies as well as the lower back.
Do them three days per week.

03/11/2022

Lie on your back and pull your knees in to your chest, hugging them with both arms, like you do at the beginning of yoga class. "Focus on the feeling of contact between your thighs and your stomach, the warmth on your stomach, and use deep breaths to imagine relaxing and relieving any tension and built-up gas," says Pearce. And don't forget to breathe.

Bloating is a condition where our stomach feels full and tight. Many of us suffer from this condition at one time or another, my self included. Relieve it naturally without taking over the counter medication.
Here is one simple way to do it with stretching:

- Lie on the floor facing up.
- Pull knees up to the chest, hugging them with both arms.
- Take deep breaths
- Relax by relieving all stress and tension . . . and any built up gas

Do this exercise in the morning

03/08/2022

Many of us use running as a go-to form of exercise. I use running and stationary cycle regularly as my go to cardio activity. Both of these activities will cause a tightness in the hamstrings (muscle at the back of the thigh). This is our reminder that we need to stretch these muscles often.
Here are two stretches that can improve flexibility in this leg area: seated hammy stretch and the lying banded stretch.
- Seated stretch is simply sitting on the floor with legs extended in front. Reaching forward, touch toes with fingers. Hold the stretch for 20 – 30 seconds.
- Lying banded stretch calls for a resistance band that is attached to bottom of that foot. Raise legs straight up. Pull leg as close to the chest as possible.
Both will directly target the hamstrings. Do them three days per week after exercising legs.

03/04/2022

Lately I have been suffering from lower back discomfort as well as range of motion in my shoulder and hips. I found a stretch that will improve mobility in these body parts. It’s called the Scorpion stretch.
To do it
- Lie face down on the floor with arms stretched out to the sides and legs extended.
- Lift legs to a 90-degree angle
- Bring right leg over the left and try to touch it to the floor
- From here either hold that position for 10 seconds or immediately return to starting position.
- Repeat for the other side.
Do these two days per week to help with proper lower body flexion.

02/21/2022

Here is an exercise that can bring blessed relief to the lower back area. It’s called the lower back rotational stretch.

To do it, lay on the floor facing up, arms extended out to the sides and knees drawn in halfway.

From this position roll the lower body to the left. Hold that position for a count of 15 - 20.

Return to starting position and do the same for the right side.

This stretch can be felt immediately in the lower back.

Do this exercise three days per week. It will help with lower back discomfort.

02/17/2022

Stretching is one of the most beneficial and overlooked forms of exercise. It incorporates most of our major body’s muscles and joints. And offers many benefits. Some of these are:
- Improve balance and prevention of falls and trips.
- Reduce risk of injury
- Reduce inflammation
- When practiced often it can be a form of meditation
Here are some tips for stretching safely:
- Never stretch to where you are in pain
- Hold each stretch for 20 to 30 seconds
- Do your stretches slow and methodically
- Do a full body routine – head to foot
- Build on the previous stretches – try to increase range of motion over time
- Use correct form

02/06/2022

Always keep in mind that stretching before doing any strenuous workout will hinder the effectiveness of that session.
For example, if planning to a five-mile run, stretching should be done after completing the run.
Or if planning to do squats, don’t stretch your legs before . . . but after. In this way the muscles will be more active for developing strength.

01/28/2022

Our quad muscles (at the front of the thighs) are some of the strongest muscles in our body. We use them for climbing stairs, standing up from a sitting position, running, walking and a variety of other movements.

These muscles should be stretched regularly, especially after a long run or a leg workout. They can also tighten up from too much sitting or limited movement.

There are several stretches that can target these muscles.
Two I like to do are the standing quad stretch and the frog stretch.

As the name implies the standing quad stretch is done from a standing position. While standing bring the heel one foot backwards toward your buttocks. Hold for a count of ten and return to the starting position. Repeat for the other leg.

The frog stretch is also done from a standing position. While standing lower into a sumo position. Hold for a count of five and return to starting position.

Do these as often as needed.

01/26/2022

For anyone who is suffering from low back pain or stiff hip joints here is a simple stretch that will bring relief. It’s called the butterfly stretch.
To do it - sit on the floor with a straight back and the soles of each foot touching each other.
Let each knee fall to the floor. That’s all there is to it. Lower and raise them for twenty seconds or until it feels uncomfortable.
Do them as often as needed.

Flexibility

05/02/2022

04/19/2022

03/29/2022

03/25/2022

03/11/2022

03/08/2022

03/04/2022

02/21/2022

02/17/2022

02/06/2022

01/28/2022

01/26/2022

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