So we have all stopped groaning (well maybe we still groan a little!) over the “Buy In” and “Cash Out” now that we understand how beneficial it is! And we know that we need to commit to proper nutrition, and do our best to get good quality sleep. We’ve got it all in check right!?
How is your flexibility?
Flexibility is a very important component of getting stronger and steering clear of injury! Increased flexibility will aid in mastering technical movements as the body is better able to react.
Becoming more flexible is ultimately about self discipline. I know the last thing you want to do after a mean workout is stretch! But you will be saving yourself a lot of body-ache and potential injuries if you take the time post workout to give your limbs a good STRETCH!
Stretching should be done at least once a day, and if possible…more! You can’t bank the time either, so don’t try to pack it all into your rest day once or twice per week! ONCE A DAY! It’s not a one time deal either, it’s long term with no expiry date! You stop stretching and your flexibility vanishes.
Although your workouts may feel like you are becoming more like Gumby, strength training actually decreases your flexibility. When you workout you are shortening your muscles, so it is crucial to continually stretch in order to maintain muscle length. Without stretching, your lack of flexibility will result in decreased range of motion and ultimately loss in performance. Increasing range of motion means the ability for increased force, improved technique and less joint strain.
When to Stretch and How?
Stretching should be done before and after your workout. However, the type of stretching differs.
Dynamic” stretching should be done BEFORE a workout. This takes the muscles through a range of motion as opposed to staying in a “Static” hold. This will help to warm up your joints and get the synovial fluid pumping (to lubricate the joint).
Dynamic stretching involves moving parts of your body and gradually increasing the range and speed of the movement. This is our leg and arm swings, and shoulder dislocates. These movements are not meant to fatigue, but to warm up the body and increase blood flow. The motion gradually builds up and should not involve “bouncing” or “jerky” movements (as in the old school ballistic stretching).
AFTER your workout is when the flexibility work starts! This is when you want to do “Static” stretches. This stretching involves slow movements, holding the body in the “end” position for a stretch of 20-30 seconds. This stretching increases your range of motion over time, and reduces risk of injury.
Check out Performance Menu’s free journal on stretching. There is a great video that highlights post workout stretches.
I know we are all rushed to get to work, or home to get dinner started, but remember that few extra minutes to stretch will result in huge pay off for your body in the long run. And the more you do it, the more flexible you will be. Stretch while you wait for the coffee pot to brew, or during that teleconference (they can’t see you!), or on lunch break. A bendy body is a happy and injury-resistant body!
Workout
As Many Rounds as Possible in 15 minutes of:
- 7 (per side) One-arm Barbell Push Press (boys 65#/girls 45#)
- 14 Box Jumps (20″)
Buy In
- practice One-Arm Barbell Push Press (gradually work the weight up)
Cash Out
STRETCH! STRETCH! STRETCH!
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