I never miss a day in the gym… but ask me to stretch for 10 minutes… all of a sudden my schedule is full.
Stretching and mobility work is an easy way to increase our Range of Motion (ROM), reduce the risk of injuries, rehabilitate a strained muscle, slow things down, and learn to relax.
I’ve tried to follow specific stretching protocols and have finally realized; I’m not going to stick with them. So, I picked what I believe are the 4 best exercises for improving ROM and do them daily. On rest days, I’ll do these 4 back to back as a recovery day protocol. Then on workout days, I do the mobility/dynamic exercises before my workout and the static stretches just before bed.
Before we start, some important notes:
- Dynamic/ Mobility Exercises: These are exercises where you move through a full ROM and are best suited prior to working out.
- Static Stretches: This type of exercise is where you hold a stretch for a given amount of time (:30-:60 seconds) with no movement. These stretches are best post-workout and/or prior to bed! Side note: I love doing a few static stretches before bed while doing deep breathing. This is a great way to relax and get into a restful state.
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