Tag Archives: flexibility
Are you muscles tight?
Do you feel your upper back is always filled with constant tension and requires stretching out?
Are your hamstrings painful after a long day of sitting?
Is your lower back in need of a good crack?
Well fear not, for I have the answer to your tenaciously tight areas;
DON”T STRETCH THEM.
No, you haven’t read that wrong, I said don’t stretch them. There is a high possibility that the muscles you feel are tight are actually trying to pull your body back into alignment (the body is clever like that you see).
If something is out of balance it will strive to hit the point of being ‘just right’ and all of your efforts to lengthen those areas that don’t need lengthening can potentially lead to injury. This is because your muscles are what is known as ‘Long Tight’ chances are they will also be very weak too, these muscles in question are filled with tension because they’re getting close to the point of going ‘ping’.
What can you do?
Stretch the opposing muscles & strengthen the ones you feel are tight (yes, you want to work the muscles you feel that are tight, this is because they are often long tight and weak).
If you have tight hamstrings, stretch your hips out. Try a Kneeling Hip Flexor Stretch (Place one knee on the floor and elevate the foot, then extend your hips to feel the stretch.)
Maybe it’s your upper back that feels like rocks then stretch your chest. Use a Pec Stretch (Place one arm up against a wall, have your elbow in line with your shoulder with your forearm and hand directly about the elbow joint against your chosen prop. Lean forwards into the stretch.)
Perhaps lower back is the culprit… This will also require you to stretch your hips. As above.
If you’re thinking ‘what Exercises should I do?’ the try these:
Hamstring – Good Mornings, Box Squats, GHR
Upper Back – Supinated Grip Seated Row, Single Arm Dumbbell Row, Face Pull
Lower Back – Same as Hamstrings
A good pace to start would be by using all of the stretches I have given in combination with the Box Squat and Supinated Grip Seated Row, if you do you will find your body starts to feel pretty dam good in no time at all.
A1 – Box Squat – 5×10 (start off at half of your body weight, build up to your bodyweight)
A2 – 30 Second Hip Flexor Stretch (30 seconds on both left/right sides)
B1 – Seated Row – 4×12 (start at half of your body weight and work up to your bodyweight)
B2 – 30 Second Chest Stretch (30 seconds on both sides)