Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Need To Stretch? Quads March 24, 2014

Filed under: Fitness,Health,Uncategorized — jax allen @ 7:20 am
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We all know we need to stretch to stay mobile.
But how do you know which muscles to stretch?
I have clients that are too mobile in some areas, while they are really stiff in others.

Quads – front thigh

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Quads – A Simple Test

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Lie on your tummy, try to bring your heel to your bottom. If you can’t get it all the way in you need to stretch the muscles (quads) on the front of your thighs

Stretches to Try

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Make sure you are warm.
You don’t need to bounce or pull at your leg to stretch effectively.
Use a strap, tie or towel to reach around your foot.
Hold the stretch for 30 seconds on each leg.

Watch out for the next in this series on how to improve your mobility and reduce pain

Stay Bendy – Stay Mobile

Jax

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Need to Stretch? Adductors March 20, 2014

Filed under: Fitness,Health — jax allen @ 7:20 am
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Most of us know we should stretch, but how much? How often?
More importantly how do you know you need to stretch at all?

Adductor muscles.

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Here’s a simple test you can try….
You should be able to open your leg 45 degrees at your hip without twisting your pelvis or arching your back.

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If you can’t get that much movement you need to stretch regularly until you can.

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Make sure you are warm. Move slowly into the position shown, hold a comfortable stretch for about 30 secs each leg.

Here are some other stretches you can try.

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Benefits
You may find your back pain eases.

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Get Bendy – Stay Mobile.
Jax