Train for Life

Category: Flexibility Training

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Twists Twists help to bring balance to our nervous system. They are calming when we feel anxious and stressed and uplifting when we feel flat and stuck. Here are a few ways you can use twists: Seated Twist: Start in a seated position, inhale deeply…

  • Twelfth Day of Stretchmas

    Stretching Tips: Part 2 Strength before bendiness Combine gentle stretches with strength work, especially if your are hypermobile. Strength and flexibility together can make for “powerful weapons” against anxiety.            Reference   Reference Williams, C. (2021). Move: How the new science of body movement can set your mind free. Toronto, Ontario,…

  • Eleventh Day of Stretchmas

    Stretching Tips: Part 1 Pandiculate After an extended period of sitting, stand up and stretch your arms and legs. It reminds your brain that you have limbs as well as relaxing tight muscles. Aim for at least once every hour (if not more). Move, stretch, twist to release the fascia around the muscles and organs, and…

  • Tenth Day of Stretchmas

    Plank Hip Extension Regression: Place elbows on elevated surface such as, a bench or couch Progression: Increase time to 45 seconds each side Hold for 30 seconds each side, 3 times  

  • Eighth Day of Stretchmas

    Bird-Dog Knee Touch Perform 10 repetitions (each side) alternating sides, 3 times

  • Seventh Day of Stretchmas

    Curl Up Regression: Elbows Assist (on the mat) Progression: Elbows Raised (off the mat) Perform 10 repetitions, 2 – 3 times  

  • Sixth Day of Stretchmas

    Hip Bridge Regression: Arms down Progression: Arms up Perform 10 repetitions, 2 – 3 times

  • Fifth Day of Stretchmas

    Bird-Dog Perform 10 repetitions alternating sides (10 on each side), 3 times

  • Fourth Day of Stretchmas

    Side Plank Modification: Perform on knees Hold for 20 seconds on each side, 2 times  

  • Third Day of Stretchmas

    Standard  Plank (on elbow) Modification: Perform on knees 20 – 30 second hold, 2 – 3 times