healthfitnesshumour:

Stretches For A Flexible Back

Flexibility in your back is important for many sports, including gymnastics. Increasing your flexibility can only be accomplished over time and can be a very difficult or very easy task depending on your body type. All of these stretches have many names and are found in many disciplines, and they will all help increase your flexibility. I quickly run through all these stretches and boy do they feel good on the back.

1. Pike Stretch - Sit on the floor with legs straight in front of you. Lean forward and try to touch your toes. This stretches both the hamstrings, leg muscles, and the lower back. To make this more difficult, keep your back completely straight as you lean over.

2. Standing Pike Stretch -While standing erect, bend forward at the waist and reach towards the ground. Bend forward far enough to feel a comfortable stretch in the back and legs.

3. Camel Pose - While standing or kneeling with your feet (or knees) shoulder width apart push your hips forward and lean back until you feel a stretch. This can be done with or without supporting yourself with your hands.

4. Cat Stretch - Kneel with your arms on the floor in front of you shoulder width apart. Push your spine to the ceiling and hold, then push your spine down and lift your head.

5. Advanced Cat Stretch - Do an advanced cat stretch. Start as with the cat stretch, but slowly slide your arms forward on the mat while arching your back until you get your shoulders to touch the ground.

6. Seal Stretch - Lie on your stomach with your elbows bent and hands by your sides. Slowly straighten your arms and tilt your head back.

7. Basket Stretch - While on your stomach, bend your knees and reach behind you to grab your ankles. Lift up up with your arms and feet. 

TIPS: 

  • Don’t force your back to bend too far; it could cause major damage. Start off with small back stretches and work your way up. Stay safe!

  • It’s important to remember to begin stretching slowly to ensure your muscles don’t become too sore.

  • Make a goal for how flexible you want to become. When you achieve your goal, celebrate and set a new one.

  • Don’t push it. Your back isn’t going to become flexible over night.

  • Do exercises to strengthen and stretch your stomach muscles. Your back and stomach work together, so what you do for one will effect the other.

  • Not everyone has a very flexible back, practice frequently for 15 or 30 minute sessions.

  • Decide what stretches are best for you and how often you will do them. If you always do the same stretches every day it will get boring, change it up a bit and you will be more likely to continue.

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beautifulpicturesofhealthyfood:

Blueberry Vanilla Greek Yogurt Granola Bars…RECIPE

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tupacabra:

i don’t need a personal trainer i need a personal kanye

image

LOL

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treecoffee:

sadkittenclub:

midnightfitnesss:

spaceoddity212:

Before, depressed with an eating disorder.  Now, recovered caveman.

Re-blogging this cuz its from a guys perceptive!

I love seeing people all recovered and happy like yeah you kicked that illnesses ass you legend you rule ☺️

Awesome!

treecoffee:

sadkittenclub:

midnightfitnesss:

spaceoddity212:

Before, depressed with an eating disorder.  Now, recovered caveman.

Re-blogging this cuz its from a guys perceptive!

I love seeing people all recovered and happy like yeah you kicked that illnesses ass you legend you rule ☺️

Awesome!

(via lovesunshinefitness)

healthfitnessfoodhumour:

Dumbbell exercises to master by Greatist

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One of the best homemade breakfasts I’ve had in awhile

2 organic eggs “fried” with adobo and cayenne pepper on top. Place each egg on top of a slice of toasted seeded rye bread. And to top it all off, add a dollop of plain FAGE Greek yogurt on top. This is a protein packed breakfast that is sooo good. This morning I had no idea what to eat and was messing around the kitchen and came up with this. DO NOT BE AFRAID of the Greek yogurt! It adds such a unique and great flavor. It’s a great substitute for “crema” or sour cream in breakfast meals. (Psst I learned the sour cream thing from my salvadorian/nicaraguenze family)

Items used:
-Nature’s Promise brown organic eggs(2)
-Adobo(Goya)
-Cayenne pepper(any brand is fine)
-Seeded or unseeded rye bread(local bakery)
-FAGE plain Greek yogurt.

Oh and I also had some coffee with honey to go with it… YUMM!

yoga-and-philosophia:

10 Yoga Poses that will Compliment any Runner

If you run, you MUST compliment your running with stretching before and after so your muscles don’t tighten up. 

Here, I’ve put together some easy poses anyone can do after a run. Do them in order after your run. Go at your own pace, be kind to yourself and do what feels good. Don’t get discouraged if you’re not as flexible as you wish…you’ll get more flexible if you keep going. 

You’ll see progress quick if you stick to it. I promise!

1. Downward facing dog-

Stretches basically everything. Hips, hamstrings, shoulders, back, achilles, calves, etc. Also, it can be very cooling after running and a good moment to just relax and slow down.

2. Lizard Lunge-

A great opening in the hips and hamstrings which I always find needed after running. You can even take the hand closest to the instep of the foot and place it on your knee to gently push the knee out to the side. Do on both legs, naturally.

3. Horse Squat-

A good twist and hip opening. The help of gravity makes this stretch extra yummy! Push your knees apart with your hands and let it feel good!

4. Malasana Squat-

After horse squat, take your hips down towards the ground. This is AMAZING on the low back which can sometimes feel jarred after running. Plus another great opening in the hips.

5. Wide Legged Forward Fold-

I love this pose to stretch everything and to improve my posture by opening in the heart space. Make sure you lift at your inner arches here slightly to avoid dumping in your feet and hurting your knees. 

6. Tip Toe Pose-

I encourage all of my students and friends and family and anyone to do this. If you have never done this, it may feel pretty intense at first and you may not be able to sit in it for long. But do it everyday. Trust me, you will thank your healthy feet. Especially after having your feetsies in shoes all day, this is a must.

7. Top of the Foot Stretch-

To counter the last stretch, this one feels great and is crucial for balancing out your feet. It feels so good from the top of the shin down. Again, if you never stretch your feet, you may notice your arches are pretty tight. Either way, do it everyday.

8. Bhekasana/Frog Pose-

After working your quads on that run, this is the best thing you could do for them. It stretches the entire thigh. Don’t leave this one out. It’s way too good.

9. Pyramid Pose with elevated toes-

You could use the street curb for this one. Crazy good hamstring and achilles stretch. This wall was convenient for me to rest my forehead on.

10. IT Band Stretch-

Right after pyramid pose, take this twisty position to stretch out the IT band. You won’t regret it.

Do these stretches after runs and get back to me on how you feel in a few weeks. I can assure you it will improve your running, flexibility and power. If you have any questions, feel free to ask. 

Namaste!

(via lovesunshinefitness)

Recently got new sneakers. And I’ve gotta say I love them! They are Saucony stabil cs3 they’re excellent for those of us who tend to overpronate meaning our feet curve in when we walk or run. I broke my right tibia and fibula when I was younger and even after therapy my right foot still tends to overpronate and cause A lot of discomfort when I run or walk. I got these at an Ardvark store. They evaluate you and show you what type of sneaker is best for you. For me I need ones with more support in the arch area. You can find these on zappos or even amazon or eBay for cheap!

Recently got new sneakers. And I’ve gotta say I love them! They are Saucony stabil cs3 they’re excellent for those of us who tend to overpronate meaning our feet curve in when we walk or run. I broke my right tibia and fibula when I was younger and even after therapy my right foot still tends to overpronate and cause A lot of discomfort when I run or walk. I got these at an Ardvark store. They evaluate you and show you what type of sneaker is best for you. For me I need ones with more support in the arch area. You can find these on zappos or even amazon or eBay for cheap!

Hello to all the new members of the reformfamily!!!

Thank you!!

healthfitnessfoodhumour:

Dumbbell exercises to master by Greatist

(Source: healthfitnesshumour, via lovesunshinefitness)