Flexibility + Rest for Sizzling Days
[Summer Stretching Routine]
Maria Sollon MS, CSCS, PES
Let’s hold you lookin as scorching as a spicy pepper whereas feeling cool like a relaxing cucumber all through the summer time season!
Because the temperatures rise, it is the right time to include some calming stretches and enjoyable actions into your routine. Have been speaking in regards to the really feel good strikes you are able to do in your Whole Health club, or wherever mimicking the identical actions! The Summer time Stretching Routine is designed to enhance your flexibility, ease stress, and assist your thoughts and physique unwind after a scorching day.
This remaining weblog within the collection showcases a motion treatment to calm down, refresh, and sooth your muscle groups!
BEAT THE HEAT SERIES OVERVIEW
Earlier than we dive into our rest rituals, I need to congrats you for making it to Half-4 of the Beat the Warmth Collection! For those who’ve missed the earlier blogs, make sure to test them out for refreshing methods to maintain cool when it’s “oh so scorching” outdoors!
Half 4: (Present Weblog) Learn to hold your muscle groups limber and unwind after a scorching day with a Soothing Summer time Stretching routine!
BENEFITS OF RELAXED MIND + BODY
Having a relaxed thoughts and physique can convey quite a few advantages to your general well-being. Listed here are 5 important benefits of reaching a state of rest:
1. Diminished Stress and Nervousness: Rest strategies, akin to deep respiratory, meditation, and progressive muscle rest, can considerably cut back stress and nervousness ranges. By activating the physique’s rest response, you’ll be able to counteract the consequences of the “battle or flight” response, resulting in a calmer and extra balanced psychological state.
2. Improved Sleep High quality: A relaxed thoughts and physique promote higher sleep high quality. When you’ll be able to let go of racing ideas and bodily stress, you might be extra probably to go to sleep quicker and expertise a extra restorative sleep.
3. Enhanced Cognitive Perform: When you’re relaxed, your cognitive operate improves. You may suppose extra clearly, focus higher, and make selections with higher readability. A relaxed thoughts is extra inventive and receptive to new concepts.
4. Decrease Blood Strain and Coronary heart Well being: Continual stress and stress can contribute to hypertension and pressure on the cardiovascular system. By practising rest strategies, you’ll be able to decrease blood strain and promote higher coronary heart well being.
5. Improved Muscle Flexibility and Restoration: In the course of the warmth of summer time, muscle groups can change into tense and tight, particularly after intense exercises. Protecting your thoughts and physique relaxed helps alleviate muscle stress, selling improved flexibility and quicker restoration. Performing a constant stretching routine, can support in maintaining your muscle groups limber and prepared to your subsequent health session. Moreover, rest strategies can cut back post-workout muscle soreness, permitting you to take care of a constant exercise routine all through the summer time with out feeling overly fatigued.
6. Enhanced Warmth Tolerance and Train Efficiency: When your thoughts and physique are relaxed, you’ll be able to higher adapt to the warmth throughout summer time exercises. A relaxed state helps regulate your physique’s temperature and prevents overheating, making it simpler to tolerate scorching circumstances throughout outside actions. Consequently, you’ll be able to keep optimum train efficiency and keep targeted in your health targets with out being overly affected by the warmth. Staying cool-headed and relaxed throughout exercises additionally reduces the danger of heat-related diseases, permitting you to take pleasure in your summer time health routine safely and successfully.
General, cultivating rest in your every day life can result in a more healthy, happier, and extra fulfilling existence. It is important to seek out rest practices that be just right for you, whether or not it is by mindfulness meditation, yoga, spending time in nature, or partaking in actions you take pleasure in. Making time for rest is an funding in your bodily, psychological, and emotional well-being.
SUMMER STRETCHING ROUTINE
This Whole Health club stretching routine will give your tight muscle groups some TLC by transferring them by totally different ranges of movement to launch stress, tightness, and irritation buildup doubtlessly from the warmth. Performing these stretches in your Whole Health club will can help you make the most of the glide board to boost your flexibility by transferring deeper right into a stretch.
Since we’re all at totally different health and suppleness ranges, you’ll have the distinctive skill to discover your individual vary of movement primarily based on how your physique feels and what it must launch throughout your second session. Enable your thoughts to be open so that you may be in tune along with your physique. Take note of what you’re feeling, what your physique is asking for, and transfer slowly with intention by permitting your breath to information your journey.
Notice: Ideally, these stretches are designed to be carried out in your Whole Health club. Nevertheless, you too can carry out these identical actions off of the gear
in case you are away from dwelling to maintain your flexibility on monitor.
The next 5 Soothing Stretching actions are summer time themed to maintain your thoughts and physique working collectively. Every stretch listed has a visible cue and a spotlight tip to assist information you thru your stretch journey. Be playful and discover your individual motion patterns.
Lastly, this stretching routine is just not about reps or units. It’s about feeling what your physique must launch, calm down, and regroup. So take your time and carry out every motion with a objective to “soften” or calm down into the stretch.
• Watch the video demonstrations to see how every summer time themed stretch is carried out in your Whole Health club.
• Take time to study these stretches with correct kind previous to performing them in your TG. This can can help you give attention to releasing into the stretch to enhance your flexibility.
• Carry out these stretches in a gradual, managed manor. Maintain for a second at your finish vary of movement, breath deeply into the stretch, and repeat 3-5 occasions in every place.
• Repeat as many rounds as your time permits.
• Incorporate this or different stretching routines every day to get probably the most out of your efficiency.
1. Beachside Hamstring Stretch: (AKA: Determine 4 variations)
• Visualize: Think about sitting on the seaside as you circulation by stretches that lengthen and sooth your legs.
• Focus: Enable the Whole Health club that will help you obtain a deeper stretch together with the glide board.
2. Sunshine Backbone Twists: (AKA: Seated Twists)
• Visualize: Think about shining your backbone as you rotate by your motion to advertise spinal mobility.
• Focus: Make the most of the breath as you sit tall to elongate the backbone. Maintain the elongation as you rotate into the stretch. Press the interior thighs into the glide board to maintain your hips at the same time as you twist.
3. Summer time Breeze Shoulder Opener: (AKA: Baby’s Pose variations)
• Visualize: Think about a delicate breeze flowing over your shoulders, carrying you deeper into the stretch and melting the stress away.
• Focus: Dynamically open by the shoulders, chest and higher again to alleviate stress and tightness.
4. Seaside Hip Flexor Stretch: (AKA: Runners Lunge variations)
• Visualize: Think about stretching within the sea whereas giving your hip flexors some TLC. The soothing water flows round your hips permitting your muscle groups to deepen into the stretch.
• Focus: Deal with lengthening and opening these essential muscle groups to alleviate tightness and enhance hip flexibility.
5. Poolside Interior Thigh Movement: (AKA: 1/2 Frog)
• Visualize: Think about lounging by the pool, surrounded by the serene blue waters, as you gracefully lengthen and tone your thigh muscle groups.
• Focus: Deal with core activation whereas stretching dynamically. This sequence combines power and size to assist promote rest, restore steadiness, and go away you feeling invigorated.
Take a look at the video to see how these Soothing Stretches are carried out in your Whole Health club.
Congratulations on taking cost of your health journey this summer time with the Beat the Warmth Collection and your Whole Health club! I hope you loved the Scorching Summer time Circuit, discovered priceless hydration suggestions + easy recipes, and take time to revitalize your muscle groups with the stretch routine.
Keep tuned for extra Whole Health club health inspiration, as I’ve extra thrilling blogs coming your means. Till then, keep sturdy and versatile, hold stretching, and let’s proceed to Beat the Warmth collectively!