INFINITE PHYSIQUES
Weight Management ~ Body Sculpting ~ Mindfulness Practice
By Ruth Henao. Certified Fitness Coach
Stretching for healthy Joints, Tendons & Muscles
YOGA Sequence to Improve Flexibility
FLEXIBILITY FITNESS
STEP 1: Stand up on your mat into the Mountain Pose. Bring your palms together in a prayer position.
STEP 2: As you inhale, raise your arms overhead, keeping your palms together in an extended mountain pose.
STEP 3: Exhale while bending forward reaching for your feet, if possible, or just put your hands on your shins keeping an arch on your lower back.
STEP 4: As you inhale, step the right leg back into a lunge, arch your back and lift your chin.
STEP 5: Exhaling step the left leg back and get your body into a plank.
STEP 6: Retaining the breath, move into the 8-point pose; lower your knees. Bend elbows slowly keeping them very close to the body. Lower chest and chin to the floor. Keep your hips up, and toes curled.
STEP 7: Inhaling, slight chest forward into a cobra with your elbows slightly bent (for beginners). Or Up dog (advance, like in the picture) flatten your feet to protect your lower back. Inner thighs are squeezed, glutes are active, back is slightly arched, and the chest is open.
STEP 8: Exhaling, curl your toes under, press down into your heels, and lift your hips into a downward-facing dog.
STEP 9: As you inhale, bring your right leg forward into a lunge, with the top of the foot stretched out flat on the floor, and lift your chin.
STEP 10: Exhale and then bend forward until your hands touch your feet.
STEP 11: Inhaling stretch your arms forward and over your head into an extended mountain pose. Slightly bend backward.
STEP 12: Exhaling, gently come back to mountain pose.
After you finish your right leg, you do the same to the left leg. Both legs make 1 Salutation.
THE SUN SALUTATION
I use this sequence as a warm-up before my weight training session, and also as a cool-down stretching as it can stretch the whole body. Sometimes, I even use it as my whole workout session, as each sequence gets more challenging. I perform 10 Salutations and I can get a whole-body session with it.
The sequence is a flowing set of 10-12 poses that can help you improve the strength, and flexibility of the muscles and spinal column. For better flexibility benefits make sure to hold each pose from 10 to 30 seconds or longer.
There are many different sequences. Some might look more advanced than others. The following sequence is considered a level 1 and is the original salutation. It might seem easy for some, or contrary to others. The good thing is that all the poses, in general, can be modified to the fitness level and flexibility of each individual. If you are a beginner start slow. Don't look for perfection, yet, but for mobility. With practice, your flexibility and muscle strength will significantly improve.
The Sun Salutation is not only to be performed for flexibility. 5-10 salutations 3-4 days per week, will significantly improve upper body strength as well as balance and coordination. After some time, you can start coordinating the breath with the movement for some stress relief benefits. A great routine to add to any wellness program.
Flexibility is one of the 11 components of fitness. A very important part of any wellness program. Flexibility varies between individuals, but no matter your level, or age, it can always be improved.
Poor flexibility is why we feel stiff sometimes. This can bring problems to our health over the years; lack of range of motion in joints, ligaments, and tendons, can limit the blood supply to these areas - better blood supply brings oxygen and nutrients to these tissues, and that means healthy joints. Stretching also promotes fluid movement during athletic performance, decreases soreness, and minimizes injuries.
Muscles also get affected by the lack of flexibility causing abnormal stress on areas of the body that aren’t even directly linked to the inflexible joint, due to the fascia. A flexible connective tissue that surrounds the muscles and is widespread throughout the body holding it together.
How To Stretch Your Body?
Increase your body heat and blood flow before the stretching. Never stretch without warming up the body first. The best time to work on your flexibility is during your regular workout time, as a cool down. That is 5 to 15 minutes after your weight training session when your muscles are still warm. Or after your cardio session.
You can Include some stretching at the beginning of your weight training session, or any exercise you like, just remember to increase blood flow. Use a treadmill if you are at the gym, or just do some walking for 5 minutes.
Stretching should not hurt, but a slight discomfort is normal. For the stretching to be effective needs to be held for at least ten seconds in the beginning. Add some more, 10-30 seconds over time to see improvements.
The illustration below shows stretches to each part of your body. Just be gentle, and remember to inhale and exhale.