I started gymnastics when I was about 7 or 8 and continued for a few years competing and practicing, but unfortunately my flexibility did not carry over into my adult years.
I have always been very active and played multiple sports throughout middle school, junior high, high school, and even recreational teams the past couple of years. Lucky for me, I have never been severely injured or pulled any major muscles, but it wasn’t until I started working out regularly that I realized just how important stretching and recovery is.
Warm ups, cool downs, mobility, stretching, active rest days, and even yoga are essential to preventing injuries and making sure your form is always on point.
Warming up before any physical activity can help loosen your muscles and decrease the chance of any injuries because you aren’t just jumping into any sudden movements.
Warm ups can be anything from light stretching to walking, jogging, or bodyweight exercises.
I highly emphasize the “light” in light stretching because again, any sudden movements or over extension especially if that is one of your first movements of the day, can lead to pulled muscles and other injuries. I recommend deep stretching after your workout while all your muscles are warm, this way you can increase flexibility and even improve your form while working out.
I personally start off every single workout with an incline walk on the treadmill, the stair stepper on leg day, or a walk outside if it’s nice out. Then I follow that with light mobility training which is all bodyweight, and once I finish my workout I will get into more deep stretching and isolation stretching.
I cannot stress enough how much incorporating all of these extra recovery sessions have helped me manage pain, form, and flexibility and just in the last couple of weeks!
I have low back pain that I experience often and especially while weight lifting if my form is not perfect and a lot of that comes from inflexibility. My range of motion increased with the more yoga, basic stretching, and mobility exercises I did which then helped with my form while working out so now any back pain I have is easily fixed with form.
I had no idea where to start when it came to stretching because I have only ever known the basic touch your toes and arm stretches so I was determined to find better ones. There are SO many free videos and pictures that are out there of stretches for all levels and all goals so I started browsing YouTube and ended up loving these 10 minute full body yoga flows and stretches.
Not only are they 10 minutes (who doesn’t have 10 minutes???) but the yoga aspect focuses on breathing and mind to muscle connection which is amazing and so rewarding. They challenge me in the best ways and are perfect to incorporate into your morning or nighttime routine, or add into your gym session, wherever you feel fits best in your schedule.
I promise you will feel the difference in your everyday movements and notice the increase in flexibility. Even on rest days, a nice walk and stretching routine feels so amazing while providing proper recovery for your muscles so that you are ready to dominate your next workout.
Besides YouTube, you can find video clips and step by step guides on other social media platforms of recovery sessions, mobility moves, and stretching routines. Fit Bar has loads of knowledgeable employees and personal trainers that are accessible through their Instagram that can help you find the perfect moves to increase flexibility and boost recovery.
You can also download our App Bar Code Collective, for guided movement, tips, general health and wellness challenges, information, and to connect with our Health Coaches!
Not only does recovery come from types of movement, it comes from the way that you take care of your body in all aspects including sleep, nutrition, and stress management so once all of those things are aligned you will have optimal recovery and see all of the benefits.
If you are constantly exhausted and not getting seven to eight hours of sleep every night, your body will consistently be trying to play catch up so how do you expect it to properly recover?
Same goes with nutrition, if you are putting garbage into your body, how do you expect it to function properly when it is lacking necessary nutrients?
All of this leads to no energy and higher stress levels so I encourage you to evaluate what your training and recovery looks like and add in the proper steps to recover whenever needed.
Start with a five minute stretching routine and see where that takes you because I know it will only be up!
Coach Liv, Pn1
Email: live@fitbarcafe.com
Instagram: @fitbarcafe
Facebook: Fit Bar Superfood Cafe
