stretch it out

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

tune up + stretch

Stretching is highly underutilized by human beings! So many people walk around with a hunched back, shoulders rolled forward, and low back tightness. Most have no idea that their poor posture is due to tight muscles such as chest, shoulders, hip flexors, hamstrings, glutes, and many more. Whatever your condition may be, tight muscles in those areas are making it impossible to get better. WAKE UP PEOPLE! It's time to stretch. Your body is your daily machine. It gets you to work, runs all day so that you can breathe, eat, and think. Then it works extra hard to exercise, elevate the heart rate, burn calories, and use muscle. This machine that helps you live and thrive each day needs "Tune Ups"! A "Tune Up" for the body is stretching the muscles, tendons and joints. Using a foam roller to release tightness in the muscle tissue from a build up of repetitive movement. When you neglect this "Tune Up" for months at a time, it will be like a late oil change; only hurts a new car a little, but as that car ages and continues to get late oil changes, it will begin to run poorly.

Stretching and foam rolling once a month is not good enough! Your body is your machine for life, no replacement! Lucky are some, who will get a new heart, kidney, or liver if that someday fails. There is no replacing your spinal muscles, quads, hamstrings, and gluteals. People can now replace their knees and hips, yet it is painful for many years before that happens and your quality of life is compromised. Be good to your body, it's good to you! Stretch!

Health and Happiness, Anna Renderer, MS