Train for Life

Tag: Flexibility

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Cat Cow This beautiful movement deepens our connection to our body, syncing with our breath for emotional balance.  Here’s how! Come to an all fours or table-top position, with your hands and knees on the floor. Align your hands under your shoulders and your knees…

  • 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  

  • Ninth Day of Stretchmas

    Hip Bridge Single-Leg Regression: Bend raised leg at 90 degrees Progression: Straighten raised leg Perform 10 repetitions on each leg, 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