In order to make changes, you need to form new habits. Making small changes is a great way to make them stick. Here’s a great way to start. Stretch, strengthen and recover in less than 10 minutes a day. This simple, easy-to-follow workout routine takes just a few minutes each day and can help you improve your posture, get stronger, increase your flexibility and make you feel great!
Stretching helps increase circulation and return the joints of the body to a neutral position. There are many different stretches, but addressing the muscles that tie into the low back and upper back can help alleviate low back and knee pain.
- Hamstring & Ankle Stretch
Start on the floor with a hamstring stretch using your Flexistretcher. Lie down on your back with your legs extended straight. Start with loops in your hands and place one foot in the elastic center bringing the foot up towards the ceiling. Pressing against the elastic center, point and flex the foot while stretching the hamstring. Hold for 15-30 seconds and perform 2-4x on each side.
- Cat-Cow Stretch
Start on hands and knees with elastic center across back and loops in hands. Round the spine by pulling chin into chest and pressing against the elastic center. Hold. Lower into yoga cow by releasing the spine and pressing the belly downward, chin upward, and toes curled under. Hold each part of the stretch for 15-30 seconds and perform 2-4x.
- Wide Pull Stretch
Standing with hands on the nylon straps midway between loops and rings (or where it is most comfortable) and elastic center around the back, press arms out to sides and squeeze shoulder blades together to open the chest. Hold below the shoulders for 15-30 seconds and repeat 2-4x.
After your stretches, strengthening the muscles is important to help hold that alignment. here are three strength moves to follow up after your stretches.
- Runner’s Lunge
In a runner’s lunge (front leg bent with foot under knee and back leg on the floor), use your Flexistretcher to place loops on the foot with elastic center around the shoulder. Lean forward to pull heel towards body and stretch front of thigh and quads. Then press the foot downward for 12-15 repetitions to strengthen the quad. Repeat on the other side. This helps open the hip flexors and strengthen the quads. To keep the knee from direct pressure, place a pad/cushion under the knee to make this move more comfortable. Allow the weight of the body to rest on top of the thigh, not the kneecap throughout the movement.
- Hamstring Bridge Lifts
Using your Flexistretcher, start on your back with elastic center across the shins and hands holding loops or rings. Making sure feet are directly under knees, lift to a bridge by rolling hips upward with scooping the pelvis under. Then, roll the spine downward from the rib cage to the tail bone consecutively and repeat 12-15x. It is important to curve the spine as you roll up and concentrate on squeezing the back of the thighs and glutes as you roll up while keeping the belly pulled into the spine. Keep tension across the shins while pressing feet away from body during hip lifts. For an added challenge, try lifting one leg into the air during the press with elastic center on foot in air.
- Wide Pull Back
Grab your Flexistetcher and reach hands into the loops while placing the elastic center across the back. Press arms out to the sides and return to a slightly bent arm while keeping tension in the Flexistretcher. Pull wide and return to that tension position 12-15x. This will help strengthen upper back and triceps.
Recovering routines help improve circulation, lower blood pressure and help to heal the body for faster training results.
- Cool Down
Using a Cryotherapy Ball can have many benefits including pain relief and muscle healing. Cryotherapy can help with muscle pain, as well as some joint and muscle disorders, such as arthritis, and using it after a light or strenuous workout can amplify the results of your workout. First, prepare your Cryotherapy Ball by unscrewing the top off and placing the ball in a freezer for to 2 hours. Wipe away any frost and place the ball back into the device. Now, using a circular motion, roll the ball on the thighs, hips, low back, calves for up to 20 rotations on each muscle group. Then, move to the upper body and roll across the upper back muscles, forearms and shoulders.
- Use Massage Roller
Using a massage roller can help with sore muscles and even can help to reduce the appearance of cellulite. Massage rollers work particularly well on the calves and shins, since these are muscles and tissues that no other self-massage device effectively targets. Plus, you can use them on the outer thighs, hamstring and quads. For the upper body, hold the massage stick in one hand and place the flat part of the stick against your neck. Take hold of the other end of the stick from behind your head under your arm and roll on the angle across the shoulder blades and mid back.
- Rollout Muscles
A favorite for runners and anyone with back pain is to use a deep tissue massage ball. The firm surface helps press against tight muscles. Roll the ball under the hamstrings slowly or place it under the shoulder blades by arching over the ball from a seated position. Deep tissue massage can be an effective treatment method for various conditions, including sports injuries and back pain. Therapeutic massage may also relieve stress and help with health conditions such as fibromyalgia and high blood pressure.