Stretching is sometimes neglected and is usually the number one reason for injury. Two reasons people usually get injured; chronically tight muscles or overuse injuries. Burn 60 clients are more susceptible to muscle pulls during class when they have chronically tight muscles. It can be several muscles or one in particular that can cause a pulled hamstring, quadriceps, calf, or back muscle. In addition, you can perform at higher levels when you are more flexible. To avoid a pulled muscle and maximize your performance in class it is essential to stretch and increase your flexibility post workout. It's equally important to do a Dynamic Warm Up (mobility stretches) pre workout.
Take the extra 10 minutes after class to perform these few important stretches! 1. Downward Dog- Place the hands shoulder width apart and feet shoulder width apart. Lift hips towards the sky keeping the legs and back straight. Extend the heels towards the floor and lengthen the hamstrings, calves and low back. 2. Hip Flexor Stretch- Bring the left leg in a 90 degree position on the floor and right leg fully extended with just the toes on the floor. Pull belly button inward to avoid an anterior tilt of the pelvis and tighten the right glute for maximal stretch of the right hip flexor. Repeat on the other side. 3. Piriformis Stretch (figure 4 stretch, or pigeon pose)- In a seated position on the floor with the knees bent and feet flat on the floor, place your hands behind you to support your body. Bring your right ankle across your left thigh near the knee. You should feel the stretch in your hip and upper glute on the right side. Repeat on the left side. 4. Laying Trunk Rotation- Lying flat on your back, bring both knees up at 90 degrees and rotate them to the left, bringing them to the floor. Hold this stretch and repeat on the right side.
Best in Health, Anna Renderer, MS Fitness Director, Burn 60