[12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:23 UTC] PHP Fatal error: Uncaught Error: Call to undefined 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:38:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:59:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 stretching – The Human Trainer https://www.thehumantrainer.com Total Body Portable Training System Tue, 28 Mar 2017 08:00:14 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.20 Stretching for Relaxation https://www.thehumantrainer.com/stretching-for-relaxation/ Thu, 18 Aug 2016 20:27:29 +0000 http://www.thehumantrainer.com/?p=11979 After a long strenuous day a good stretch can really help with muscle tension, calming and clearing the mind, and help getting a better night’s sleep.

Here are a few yoga stretches we recommend. Try turning them into a routine to do right before bed. You’ll wake up refreshed and ready to take on the day.

Standing Side to Side Half Moon (Shoulders and Side Body) (hold 15 sec per side)half moon

  • Begin in Mountain Pose standing with feet together or walking distance apart, arms at your sides. Press down evenly feeling all four corners of your feet firmly into the ground. Both feet are grounded the entire time; thighs firmly engaged. Squeeze outer shins towards each other. While drawing the belly in slightly, bring pelvis to its neutral position, keeping hips even with the center line of your body. Widen sits bones by rotating thighs slightly inward; quadriceps activated while drawing tops of thighs up and back.
  • On your next inhale, sweep arms out to the side and then up overhead. Interlace fingers, and point index fingers upward in temple mudra position.
  • Root left foot and left hip, extending torso, lifting up and out through the length of your spine and arms, bend to the right. Keep the heart open and perhaps gaze slightly upward. Hold for five breaths.
  • Root right foot and right hip and, extending the torso – inhale and come back through center, lifting up and out through the length of your spine and arms – exhale, bending to the left. Keep your chest open. If accessible, gaze upward. Root left foot, return to center. Hold for five breaths.
  • To come out: Exhale, sweep your arms back down to the sides of the body. You may decide to repeat this sequence up to 10 times.

Modifications: Avoid raising your arms completely overhead if you have shoulder or neck injuries.

Standing 1 Leg Quadricep Stretch (Quadriceps) (hold 30 sec per leg)quad stretch

  • Stand tall, holding onto a chair or wall for balance if necessary (not pictured). Keep your feet hip-width apart, your back straight and your feet parallel.
  • Reach back and grab your left foot in your left hand, keeping your thighs lined up next to each other and left leg in line with the hip (not pulled back behind you).
  • Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.

Special Instructions :Stretch to the point of “mild discomfort,” not to the point of pain. Never bounce. Straighten but do not lock the knee of your standing leg. If you are too inflexible to keep your knees next to each other, allow the bent leg to come forward slightly and gradually progress to a position where the thigh of the bent leg is perpendicular to the floor.

Standing Forward Fold (Low Back and Hamstrings)(hold 30 sec)standing forward fold

  • From Mountain pose exhale forward hinging at the hips. Bend the knees enough to bring the palms flat to the floor and the head pressed against the knees.
  • Feel the spine stretching in opposite directions as you pull the head down and in and press the hips up. Work on straightening the legs to deepen the stretch in the backs of the legs.
  • Breathe and hold for 4-8 breaths, actively pressing the belly into the thighs on the inhalation.
  • To release: bend the knees keeping the back straight, inhale the arms out to the sides and inhale the arms and torso up back into Mountain pose.

Kneeling Low Lunge (Hip Flexors and Quadriceps)(hold 30 sec)kneeling low lunge

  • From Downward-Facing Dog (Adho Mukha Svanasana), exhale and step your right foot forward between your hands, aligning the right knee over the heel. Then lower your left knee to the floor and, keeping the right knee fixed in place, slide the left back until you feel a comfortable stretch in the left front thigh and groin. Turn the top of your left foot to the floor.
  • Inhale and lift your torso to upright. As you do, sweep your arms out to the sides and up, perpendicular to the floor. Draw the tailbone down toward the floor and lift your pubic bone toward your navel. Lift your chest from the firmness of your shoulder blades against the back torso.
  • Take your head back and look up, being careful not to jam the back of your neck. Reach your pinkies toward the ceiling. Hold for a minute, exhale your torso back to the right thigh and your hands to the floor, and turn your back toes under. With another exhale, lift your left knee off the floor and step back to downward-facing dog.

Downdog (Shoulders, Back, Hamstrings, Calves)(hold 30 sec)downward dog

  • From all fours (on your hands and knees) bring your hands slightly forward of your shoulders.
  • Middle finger pointing forward with your fingers spread,
  • Firm your hands down, pressing through the outer edges of the palm and the finger tips – imagine clawing into the ground to create a little suction cup of air in the middle of your palm (Hasta Bandha).
  • Keep your upper arms and shoulders rotated outwards while your forearms rotate in.
  • Tuck your toes under (feet are hip distance apart).
  • On an exhalation, engage your lower belly drawing the navel back to the spine. Press the floor away from you, lift your hips back and up to push yourself back into an upside-down V pose.
  • Keep your knees initially bent to lengthen the spine, taking the hips up and away from you. Then if possible straighten the legs, while maintaining the length in the spine. Taking the top of the thighs and knees back.
  • Press upper arms towards each other, shoulder blades down along the spine, but keeping the space across the tops of the shoulders.

Pigeon Pose (Hips and Knees)(hold 30 sec per side)

pigeon

  • Begin in downward dog. Your knees should be right below your hips on the mat. Your hands should be slightly ahead of your shoulders
  • Raise your right leg so it extends away from you. Slide it forward to the back of your right wrist. Angle your right shin under your torso and bring your right foot to the front of your left knee, behind your left hand.

– The outside of your right shin should now rest on the floor. The further forward your right heel is, the deeper and more intense the pose will be.

– Keep your right foot flexed to help protect your knee.

– If you are a yoga beginner, bend your front knee as much as you need so it feels comfortable and not tight or tense. Its important to protect your knee in this pose to prevent irritating the joint. As you continue to practice this pose, you will be able to bring your shin more parallel with the front edge of the mat.

  • Slide your left leg back behind you. Straighten it and let the front of your thigh sit on the floor. Look behind you to make sure your left leg is extended straight behind you, not out to one side.

– Make sure your back thigh is rotating inward. Press all five toes of your back foot onto the mat.

  • Lower the outside of your right buttock to the floor. Position your right heel so it is in front of your left hip.

– Your body will want to avoid putting weight on your right hip, especially if it is tight. Try to maintain equal weight in both hips.

  • Place your hands on either side of your leg. Inhale and rise up on your fingertips. Try to elongate your spine. Lengthen your lower back by pressing your tailbone down and forward.
  • Exhale and lay your torso down over your right leg. Dont worry about putting your head on the mat. Only lower to a point that is comfortable for your hips but also gives them a deep stretch. Focus on placing equal weight on both hips and keeping your spine long.

– If your hips are flexible or open, stretch your arms forward and stack your hands on top of each other. Rest your head on your hands, laying your torso over your right thigh.

  • Hold this pose for 4-5 breaths. Inhale and exhale deeply through your nose. Continue to maintain equal weight in both hips and extend your spine forward and down.
  • Rise up and place your hands back on the floor. Inhale as you carefully slide your left knee forward. Exhale and lift your right leg up and back into Downward Facing Dog Pose. Keep your right leg lifted to release any tension in your right hip for 1-2 breaths.
  • Exhale as you lower your right leg down. Drop down on your knees to all-fours. Repeat the same pose with your left leg.

– Make sure you position your left leg correctly and breath deeply with each movement.

Childs Pose (Mid and Low Back)(hold 30 sec)

child pose

  • Start in a kneeling position.
  • Drop your butt toward your heels as you stretch the rest of your body down and forward.
  • In the fully stretched position, rest your arms in a relaxed position along the floor, rest your stomach comfortably on top of your thighs, and rest your forehead on the mat.

Seated Forward Fold (Low Back, Hamstrings)(hold 30 sec)seated forward bend

  • Sit on the floor with your buttocks supported on a folded blanket and your legs straight in front of you. Press actively through your heels. Rock slightly onto your left buttock, and pull your right sitting bone away from the heel with your right hand. Repeat on the other side. Turn the top thighs in slightly and press them down into the floor. Press through your palms or finger tips on the floor beside your hips and lift the top of the sternum toward the ceiling as the top thighs descend.
  • Draw the inner groins deep into the pelvis. Inhale, and keeping the front torso long, lean forward from the hip joints, not the waist. Lengthen the tailbone away from the back of your pelvis. If possible take the sides of the feet with your hands, thumbs on the soles, elbows fully extended; if this isnt possible, loop a strap around the foot soles, and hold the strap firmly. Be sure your elbows are straight, not bent.
  • When you are ready to go further, dont forcefully pull yourself into the forward bend, whether your hands are on the feet or holding the strap. Always lengthen the front torso into the pose, keeping your head raised. If you are holding the feet, bend the elbows out to the sides and lift them away from the floor; if holding the strap, lighten your grip and walk the hands forward, keeping the arms long. The lower belly should touch the thighs first, then the upper belly, then the ribs, and the head last.
  • With each inhalation, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates and lengthens almost imperceptibly with the breath. Eventually you may be able to stretch the arms out beyond the feet on the floor.
  • Stay in the pose anywhere from 1 to 3 minutes. To come up, first lift the torso away from the thighs and straighten the elbows again if they are bent. Then inhale and lift the torso up by pulling the tailbone down and into the pelvis.

Seated Twist (Thoracic Spine)(hold 30 sec per side)simple seated twist

  • Begin with sitting in a cross-legged position on the ground. Increase the length of your spine by sitting tall, exhaling, and then pulling in your abdominals. You may relax the shoulders and let them fall away from the ears.
  • While inhaling, raise your arms above your head. Then exhale and twist your body to the right while slowly lowering your arms down in synchronicity with your breath. The right hand should be on the ground beside you, and the left hand on your right knees outer edge. Now rotate your head so that you look over the right shoulder.
  • Remain in this position for five to 10 slow, calming breaths. As you inhale, visualize yourself getting taller, and as you exhale, twist a little deeper into the pose. Your lower spine should be drawn inwards to the belly, making you sit tall.
  • When done exactly as advised, it looks as if the twist began from your pelviss core and ended at your head. Now twist to the left and raise your arms up as they reach near the center and then again bring them down. Remain in this position for some breaths.

You can then repeat this twist more number of times or till you begin to feel its effects.

Seated Wide Leg Forward Fold (Inner Thighs & Low Back)(hold 30 sec)wide leg fold

  • Sit on the edge of a firm blanket with your legs extended in front of you in Staff Pose (Dandasana).
  • Place your hands on the floor behind your body and lean your torso back slightly.
  • Then open your legs as wide as it is comfortable. Press your hands firmly into the floor and gently bring your buttocks forward along the floor, helping to widen the legs even further. Work toward opening your legs to a 90-degree angle (with the pelvis as the apex), or even wider. Keep the tops of your kneecaps and your toes pointing straight up toward the ceiling. Flex your feet and strongly engage your thigh muscles, pressing your legs down toward the floor. Reach out through your heels.
  • With your spine long and straight, begin to walk your hands forward between your legs. Maintain the length of your front torso; do not let your back round. You might only walk your hands an inch or two forward, and that is fine.
  • Continue to increase your forward bend until you feel a stretch in your hamstrings, but do not push it too far. If your spine rounds or if you feel any pinching pain, ease up.
  • As you come deeper into the pose, reach your arms to the sides and clasp your big toes by making a loop with your thumbs and first two fingers. Bend your elbows out to the sides. Keep the front of your torso long. Gaze forward and place your chin on the mat.
  • Hold for up to three minutes. Gently walk your hands back toward your body, bringing your torso upright while keeping your spine long. Bend your knees and bring your legs back together in Staff Pose.

Modifications & Variations:Wide-Legged Seated Forward Fold is a calming and rejuvenating stretch when practiced correctly. However, that might sound unattainable if your hamstrings are tight! With practice and dedication, though, your hamstrings and spine will lengthen and become more limber. Remember to take it slowly and never push yourself in the pose. Try these changes to find a variation of the pose that works for you:

If your hamstrings or low back are tight, bend your knees slightly. If youre very stiff, you can place a rolled-up blanket or yoga mat under your knees.

For a greater challenge, widen the angle between your legs beyond 90 degrees.

If you are not yet able to bring your torso forward to the floor, rest your torso instead on a bolster or folded blanket placed in front of you between your legs.

Lying on Back Thread The Needle (Hips, Glutes)(hold 30 sec per side)Thread-the-Needle-

  • Lie on your back, both knees bent, feet flat on the floor.
  • Take the right ankle across the left knee.
  • Flex the right ankle by pressing into the heel and pulling the toes back.
  • Allow the right knee to move forwards away from your chest. This might be enough of a stretch and if so stay here.
  • To go further, lift the left foot off the floor and hold around the back of the left thigh with both hands.
  • Deepen the stretch by drawing the left knee in towards the chest.
  • Keep the shoulders and head relaxed.
  • Hold for 5 to 10 breaths then release and repeat on the other side.

Modifications & Variations:

Easier: Keep the left foot on the floor.

Harder: Draw the left knee in towards the chest.

Happy Baby (Inner Thighs and Low Back)(hold 30 sec)

happy baby

  • Lie on your back. With an exhale, bend your knees into your belly.
  • Inhale, grip the outsides of your feet with your hands (if you have difficulty holding the feet directly with your hands, hold onto a belt looped over each sole.) Open your knees slightly wider than your torso, then bring them up toward your armpits.
  • Position each ankle directly over the knee, so your shins are perpendicular to the floor. Flex through the heels. Gently push your feet up into your hands (or the belts) as you pull your hands down to create a resistance.
Article By: Fitness Dame

]]> What we can Learn from our Olympic Heroes https://www.thehumantrainer.com/4what-we-can-learn-from-our-olympic-heroes/ https://www.thehumantrainer.com/4what-we-can-learn-from-our-olympic-heroes/#respond Mon, 08 Aug 2016 07:00:53 +0000 http://thehumantrainer.com/4what-we-can-learn-from-our-olympic-heroes/ *Article reposted from August 2012

Another Olympic Games has started, and as I watch the events I cannot help but be left inspired and in awe over these amazing athletes. To watch people who train hours on end 365 days a year, rain or shine, through injuries, setbacks, and defeat all for the chance at a gold metal that can be lost by being a fraction of a second off All I can say is WOW!

Olympics athletes truly show us a glimpse into what the human body is really capable of, and while this degree of dedication isnt necessary for most people, we can still learn from these athletes and apply some of their ways to our workouts and other aspects of our lives.

Do What you Love. A key reason why Olympic athletes are able to get up day after day before the sun rises to train is because they like the sport theyre in. Finding an activity that is enjoyable is key to being able to stick to your training on a long-term basis. Most people automatically think that getting fit means hitting the gym, but if you dread stepping foot into the building chances are youll stop going sooner or later. Take up karate, or a dance class, go hiking or swimming! If you love strength training but rather be outdoors, invest is some equipment like a suspension gym or Ripcords. Do what brings you joy.

Climb your Way Up. It is easy to forget while watching what to us may seem like super-humans that Olympians took years of training to get to the level that they are. Even Olympians have bad days, and no on can be their best all the time. Athletes do not become champions over night, and neither will you. Many Olympians say that a key to their continuing dedication is the day-to-day victories and focusing on their strengths rather than their shortcomings. They are not going through their days trying to be the best, they are just trying to be better then they were the day before.

This is a HUGE key to success. Trying to hit a huge goal and stick to a rigid diet and exercise regime may seem overwhelming. Try taking baby steps and build your way up. If youre just starting out and managed to do a 15-minute workout and skipped dessert enjoy that victory. Dont be mad that you werent able to do the hour workout you planned. 15 minutes is better then the nothing you did last week. Try making it 20 minutes tomorrow, and keeping going.? As long as you keep going, you will reach your goal!

Get a Trainer or Take a Class. Another thing that was a huge realization while watching the Olympics is that these athletes, who are considered the best in the world, still have a coach to guide them. Coaches, trainers or class leaders are a huge help when it comes to setting new goals, motivating you to stick with them and preventing injury along the way by ensuring that you have the right form in your exercises. Its also never a negative thing to have someone cheering you on through all of your accomplishments.

Join a Team. Olympic swimmer Michael Phelps credited his teammates, saying he couldnt have done it without them when he won 8 gold metals in 2008. Olympians are rarely going at it alone, and the people cheering them on have an enormous impact on their ability to stick with their goals. So join a sports team or simply get a friend to be your workout buddy. Youll push yourself harder because youll have someone to motivate you and you won’t want to let them down.

Mix it Up.?Even Olympians can get in an exercise rut, and many of them exercise outside of their sports in order to shake things up. USA Olympic team boxer, Jose Ramirez incorporated using The Human Trainer in order to improve his balance and core. Swimmers do resistance stretching, runners swim, soccer players improve footwork and agility with ballet and yoga. Mixing up your workouts will help you have a well-balanced muscle structure and help to prevent plateaus. Include cardio, strength and resistance exercises, and stretching into your workouts.

Visualize and Stay Positive.?Many Olympians claim that their warm-up before competing is visualizing the game. They imagine and see every victory, possible defeat, and weather patterns ? If they imagine they can get through each obstacle, chances are they will. This is a great tool for workouts and every other aspect of life. If you believe you are capable of getting through things you will.

Stay Strong.?Eating right and getting rest are just as necessary to an Olympian as working out. If athletes don’t fuel their bodies properly, they don’t have the energy and stamina to perform. Make sure to eat a balanced diet of protein and healthy carbs (fruits and vegetables) Stay away from sugar!

Most Olympic coaches require downtime. It is detrimental to staying focused, allowing the body to heal and recover, and preventing burnout. Many Olympians meditate as a way of relaxing. Remember that though Olympians are among some of the fittest in the world many of them cannot put up with the riggers of constant hardcore training forever. Injury and bodily wear-and-tear eventually catch up with them. Unless you are training for a specific event the average person should take a rest day every second or third day.

 

The inspiration that the Olympics causes usually results in an influx of new signups with trainers and gyms around the world. But dont let that newfound excitement to improve yourself die away until the next Olympics. The key thing to learn from our Olympic heroes is not to give up. Keep striving toward your goal, dont let setbacks stop you, and you cannot fail!

Onemedical.com, Dr. Robert Hopper

Article By: Fitness Dame

]]> https://www.thehumantrainer.com/4what-we-can-learn-from-our-olympic-heroes/feed/ 0 Back to School Sale! Don’t Miss Out! https://www.thehumantrainer.com/back-to-school-sale/ https://www.thehumantrainer.com/back-to-school-sale/#respond Tue, 11 Sep 2012 08:28:08 +0000 http://thehumantrainer.com/back-to-school-sale/

 

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]]> https://www.thehumantrainer.com/back-to-school-sale/feed/ 0 Deskercise: Working Out at Work. https://www.thehumantrainer.com/99deskercise-working-out-at-work/ https://www.thehumantrainer.com/99deskercise-working-out-at-work/#respond Thu, 19 Jul 2012 05:37:41 +0000 http://thehumantrainer.com/99deskercise-working-out-at-work/

 

The human body is designed to move, yet the average American sits at a desk job for approximately 10 hours a day. Prolonged sitting and staring at a computer all day can bring about all kinds of health problems such as: migraines, circulation diseases, weight gain, poor posture and eye strain. It’s no wonder such a large percentage of Americans are over-weight and unhealthy.

In continuation on the topic of my last article: Need a Raise? Exercise! (where I talked about how a recent study concluded that those who exercise get paid more) here are some tips to actually get some exercise while at the office, and maybe even help you get that raise!

“Exercise at the office? Well, I don’t want everyone to stare at me!” is probably the first thought that crossed most of your minds. Keep in mind that most of your co-workers are probably suffering from the same “desk issues” as you are. If you start exercising at your desk you’re probably more likely to start a trend then to have everyone pointing and laughing.

Still nervous?

There are plenty of “subtle” things you can do. Remember that any movement is better than no movement. Just simply taking the stairs, standing every half hour or so, or taking a stroll to the water cooler will at least help get the blood moving, and prevent muscle stiffness.

Other Minimal adjustments you should do include:

1. Get a good chair that is designed for deskwork in order to prevent posture problems associated with hunching over your computer keyboard. Set your chair backrest at an angle larger than 90°. Your back should be straight, your shoulders back, and the top of your computer monitor should be at eye level. Take it a step further and invest in a large size stability ball or stability ball-style desk chair. A stability ball will cause you to have to keep balance, so you will naturally sit straighter and work your core muscles. An actual stability ball is more effective, but the chair is a more feasible option to use at the office. When using the actual ball be sure to start off with no more than 15 minutes at a time in order to get your body used to it. You can even try a standing desk! For more info click here

2. To help prevent Carpal Tunnel Syndrome make sure your wrists don’t rest on the keyboard or mouse pad (unless you have a pad with a wrist rest).

3. Give your eyes a break from the computer and look out the window or at other objects in the room every 30 minutes or so. It is best to look at something at a distance to maintain ocular health. This will lessens chances of eyestrain and headaches.

4. Ab squeezes are a great way to get a mini ab workout. Tighten your ab muscles, hold for a few seconds and release. Repeat 15 times.

5. Drink plenty of water. Have a bottle of water by your side and make a habit of drinking at least 8 glasses throughout your day.   For all the great benefits you get from water read: A Secret Fix for Better Health.

 

Simple Stretching

Stretching is also a subtle way to keep your body moving. It will prevent muscles from clenching up and shortening, and is also a great stress release. Take advantage of certain work situations; stretch while on a call or waiting for a file to load.

Here are a few suggestions:

Neck: Bend your head to the right as if trying to put your right ear on your right shoulder. Grab your head with your right hand and gently pull your head down toward your shoulder until you feel a slight stretch on the left side of your neck. Hold for a few seconds. Release and repeat on the left side.

Shoulders: Roll your shoulders forward around 10 times, then backward.

Chest and Shoulders: Sitting up straight, lace your fingers behind you, palms facing each other. Slowly raise your hands, while simultaneously sticking out your chest. Hold, release and repeat.

Wrists: Extend your right arm in front of you, wrist bent with your fingers facing down and palm facing you. Place your left hand on the back of your right hand and gently push your palm towards you. Hold for 15-30 seconds and repeat with the other arm. Next, perform the same stretch, but with the palm facing away from you and fingers pointing up. Finish with a wrist rotation to help increase blood flow; first clockwise then counterclockwise.

Ankles: As with your wrists, rotate the ankles in a clockwise motion 3 times, then counterclockwise.

Legs: While sitting, lift your legs straight out in front of you, one at a time. Tense your quad muscle and flex your foot. Hold and then point your foot. Repeat with the other leg.

Lower Back: Place your hands, finger pointed downward on your lower back. Lean back and push your chest out and up, keeping your elbows pointing straight back. Hold for 15 seconds then relax. Repeat a couple of times.

Spine: Begin by sitting normally in your chair, and then move your legs toward the right side so that you are sitting on a diagonal. Turn your upper body towards the left and grab the back of your chair on the left side with your right hand. Don’t forget to breath. Hold for a few seconds and repeat on the left side. Resistance bands are great tools to help increase your stretches. Compact and light they are easy to store in desk drawers.

 

Feeling Adventurous?

If you don’t care what others think (good for you!), have a private office, or access to an empty conference room, here are some exercise ideas that will actually give you a great mini workout.

60-Second Cardio

Getting your heart pumping (even if it’s just for 60 seconds at a time) has been shown to increase longevity and decrease heart disease risk. Here are a few quickie cardio exercises to try between work tasks:

  •  Do as many jumping jacks as you can in one minute.
  • March in place for 60 seconds
  • Pretend jumping rope for a minute: Hop on alternate feet, or on both feet at once.
  • Do walk-lunges in your office or an empty conference room.

 

Strength-Building Exercises:

Chair Dips: To work your triceps and shoulders, place both hands on your chair arms, fingers facing forward, and slowly lift your bum off the chair. Lower yourself back down but stop short of fully sitting, hold for a few seconds. Repeat 15 times.

Desk pushups:  (only do if your desk is strong enough to support your weight.) Stand facing your desk and put your hands on it’s edge . Walk your feet backwards until your body is at a comfortable angle. Lower your chest towards your desk as far as you can, then slowly return to starting position. Do three sets of 8-12 reps.

Ab Crunch: Sit on the edge of your chair, lean back from the waist keeping your back straight. Hold the seat of your chair with both hands. With knees bent, lift both legs, while tightening your abs. Straighten your legs holding your heels up a few inches off of the floor. Do 10 reps.

Chair Squats: For a great leg and butt workout, begin by standing in front of your chair with your back towards it. Bend your knees and lower yourself. Tap your bum on the chair, then return to standing position. Keep your arms straight out in front of you to keep balance. Do 3 sets of 8-12 reps.

Glute Extensions: Holding your desk for support, keep legs straight, extend one leg behind you and lift it as high as you can (without arching your back). Do 3 sets of 8-12 reps. Repeat on the other side.

 

Make it a Team Sport!

Invite co-workers to join you on a lunchtime walk. Take it a step further and join a near by gym with your fav co-worker and go during your lunch hour. Having a workout buddy to hold you to it will keep you motivated. Many offices are now creating workout programs in office. Lobby your boss for a lunchtime yoga or tai chi class, or to allow the use of BreakPal.com. BreakPal.com is a great site that will send you mini workout ideas at time intervals of your choosing. There is a “Company Trial” link on their site!  

Remember that while exercising at your desk is helpful, you should still exercise for at least 30 minutes, 3 days a week. Don’t be shy! Go ahead and try a few of these deskercise suggestions. Taking short exercise breaks throughout your work day can energize you, reduce frequent pain, and actually make you more efficient at your job.  

 

Sources: wikihow.com, livestrong.com, webMD, workawesome.com  

]]> https://www.thehumantrainer.com/99deskercise-working-out-at-work/feed/ 0 Beat Your Swimsuit Dread – Tips on how to look great this bathing suit season. https://www.thehumantrainer.com/91beat-your-swimsuit-dread-tips-on-how-to-look-great-this-bathing-suit-season/ https://www.thehumantrainer.com/91beat-your-swimsuit-dread-tips-on-how-to-look-great-this-bathing-suit-season/#respond Fri, 15 Jun 2012 06:05:49 +0000 http://thehumantrainer.com/91beat-your-swimsuit-dread-tips-on-how-to-look-great-this-bathing-suit-season/

Summer is fast approaching. Can you feel it? Sure, this season brings about the joy of hanging with good friends, BBQ’s, and sunshine, but for some it’s partnered with the feeling of dread…for bathing suit season that is!

No need to feel squeamish this bathing suit season. Just use these helpful tips and you’ll be ready to flaunt it right in time for the first beach party!

These tips are divided into three distinct sections 1) Exercise 2) Food and Nutrition 3) Beachy Bonuses.

Read through the whole article to make sure you get the full benefit of all of these great tips.

 

EXERCISE – Work it off. Firm it up.

The best way to look better is to work for it. Here are a few things to keep in mind during your workout to help give you an added boost.

Don’t just do Cardio: You many think that you only have to pump up the cardio in order to lose the extra poundage you put on over the winter, but you need a balance of cardio and strength training to get the best results. Sure, cardio burns calories and gets rid of fat, but strength training will help increase your resting metabolism and firms and tones the body. So, for best results mix both into your training session.

  • For long lean muscles, work with lighter weights and do more reps.
  • Try doing 30-60 seconds of cardio in between your strength training sets (IE. jumping jacks or jump rope) or adding some high intensity intervals (HIIT) to your cardio routine. This will challenge your heart and lungs throughout your workout and will therefore burn more calories.

Work your Core:  A good posture will make you instantly look better in a swimsuit. Pulling your shoulders back and keeping your head up will not only make you look confident but will also pull your stomach in. Having a strong core is essential to having good posture. Core muscles are the abdominals, lower back, obliques and glutes. Strengthening the core will also help you lose fat faster and will keep your waistline looking tight and slim.

For a great core workout check out our article: The Low Down on Core Strength Training

Try All-in-One Routines: Research shows that full body workouts are more beneficial to losing weight because you will burn more calories from working out all of the major muscle groups at the same time. Plus, a full body workout is great for those who have a hard time sticking to a schedule. If you can’t make a workout, you won’t miss working on a certain muscle group like you would if you do split-workouts. A great piece of equipment to help you get your full body workout on is a suspension gym. Because you are suspended from holding onto hanging straps you have the added bonus of trying to keep your balance in every exercise. This will keep your core and legs engaged in every exercise you do.

Check out The Human Trainer suspension gym.

Squat!: Squats are probably the best exercise you can do to gain leg definition in your thighs and help you have a cute perky butt!

Don’t underestimate the power of a sexy defined back: If you haven’t already, make sure to add some bent over rows, lat pull-downs and pull-ups to your workout sessions.

Stretch: Stretching the tight muscles in your body will help elongate your muscles resulting in looking leaner and having better posture. For more information on stretching read: Stretching. Do You Do It?

 

FOOD AND NUTRITION – You Are What You Eat.

Drink Water: Water keeps your skin looking healthy, regulates the body, and flushes out toxins. Not drinking enough water will cause your body to retain water, which will make you look bloated.  Carbonated drinks will also make you bloat. Alcohol will make you retain water, and juices and sodas are full of sugar. Try to stick to water as much as possible. To eliminate the boring factor try added lemon or lime to your H2O.

Cut Down on Sugar & Salt: Eating sugar off balances your blood sugar levels, which causes you to crave even more sugar and increases your appetite. Try your best to avoid sugar at all costs. Foods that have a high sodium level can cause major water retention.Stay away from processed foods and fast food, as they are full of sodium, preservatives and saturated fat.

Watch your Carbs: Consuming a diet high in processed carbohydrates can cause major weight gain. Stay away from products like: breads, donuts, cakes, pizza, pasta, biscuits and muffins. Get your energy from carbs like fruits and vegetables. Just remember that fruit is high in sugar. Have no more than 1 or 2 fruits a day, and stick to the ones with lower sugar content like: apples, pears, strawberries and blueberries.

Smaller Portions. More Often: Eating 5-6 smaller meals throughout the day as oppose to the standard 3 is a good way to keep your body knowing there is always food coming. This way it won’t have reason to store fat and will keep your metabolism revved up.

Go for Healthier Protein Sources: Avoid processed meats like cold cuts, pepperoni and sausages. Fish, eggs, nuts and poultry are great protein sources. Remember that a proper protein portion is no bigger than the size of your fist!

Get your Healthy Fats: Fats from fatty fish like salmon, avocados and almonds have been found to help you gain muscle and lose fat. If you aren’t getting enough from your actual food a great alternative is fish oil supplements with Omega 3.  

 

BEACHY BONUSES 😛

Find a Flattering Suit: You may not be perfectly comfortable revealing all of your lumps and bumps but finding the right suit for your body type can help accentuate your more flattering parts and hide your weak spots, making you look and feel more va-va-voom. Remember that solid colors are always more flattering then crazy patterns, and stay away from horizontal stripes.

For great bathing suit advice for women check out Oprah.com’s article.  For men check out Esquire Magazine’s article

Get a Tan: No one wants to hit the beach looking like a big white piece of mozzarella cheese, and having a tan willmake your muscles look more defined and will give off an overall leaner appearance.  Have a few tanning bed sessions or try a spry tan.

Moisturize: You want your skin looking healthy and glowing when you hit the beach, so eliminate dry, dull skin by exfoliating regularly and moisturizing daily.

Reduce Stress: High stress levels can cause the body to produce more cortisol, which can trigger storage of abdominal fat. Take a yoga class or do daily meditation to keep your stress levels in check.

Hit the gym BEFORE the Beach: Try to lift some weights right before, or at least the day before a swimsuit day. This will cause your muscles to look fuller for your “big reveal.”

Take a Self-Esteem Pill: There is a lot to be said about the power of the human mind. Research has shown that placebo pills are just as effective and sometimes even more effective then actual medication because the mind believes it is getting meds and help healing. If you believe you are hot stuff other people will believe it too. Focus on your positives not your flaws.  

Follow these tips and you will be well on your way to looking glorious in a swimsuit.

Have a Wonderful Summer! Don’t forget to wear sunscreen!

Resources: Asiance Magazine, bodybuilding.com    

]]> https://www.thehumantrainer.com/91beat-your-swimsuit-dread-tips-on-how-to-look-great-this-bathing-suit-season/feed/ 0 Put Spring in your Step! Spring Garden Your Way To Better Health! https://www.thehumantrainer.com/78put-spring-in-your-step-spring-garden-your-way-to-better-health/ https://www.thehumantrainer.com/78put-spring-in-your-step-spring-garden-your-way-to-better-health/#respond Tue, 17 Apr 2012 06:00:49 +0000 http://thehumantrainer.com/78put-spring-in-your-step-spring-garden-your-way-to-better-health/ It’s finally getting warmer, the birds are chirping, the flowers are in bloom. Why not get outdoors and enjoy it?

A great way to take advantage of the joys of spring is gardening. Growing your own fruits and vegetables has so many great benefits, including getting a great workout!

Think about it. Gardening provides endurance, flexibility, and strength. Pushing wheelbarrows, lifting bags of fertilizer, and shoveling all provide resistance training similar to weight lifting. You are working all the major muscle groups and burning calories at the same time! You can also get in a great stretching session from reaching for weeds, bending to plant, and raking.

Gardening for just 30 minutes a day will also help strengthen joints, lower your risk of diabetes, lower blood pressure, cholesterol levels, and slow osteoporosis. If you are new to gardening or have just been hibernating all winter, then pace yourself. You dont want to over do it.

  • Begin with a warm-up like a short walk and some stretching.
  • Vary your tasks to avoid repetitive strain injuries (i.e. raking right-handed 15 times, then left-handed 15 times)
  • When lifting heavy objects remember to lift with your knees- not your back.

OTHER GREAT BENEFITS OF GARDENING ARE:

Relaxation: Gardening is a great way to relax, de-stress, refocus your mind, and get some Vitamin-D. Research on hospital patients has proven that those that we able to go outside for a stroll or had exposure to greenery had quicker healing times and were in better spirits. Studies have shown a link between ADHD and insufficient outdoors time. So plant flowers too! There is nothing like creating your own fresh bouquet to proudly display on your kitchen table.

Kids will eat their veggies! Have your kids help you in the garden or better yet, give them their own little section of the garden to call their own. Theyll have a sense of pride about growing their own food and will want to eat it more. A study published in the Journal of the American Dietetic Association found that preschool children who were mostly served homegrown produce were more than twice as likely to eat five servings of fruits and vegetables a day.

Youll save money on groceries. A healthy plant can provide you with produce all summer long! If you learn to dry, can, preserve or freeze your harvest, youll be able to continue to enjoy your homegrown produce long into the winter months as well!

Fresh food is the best food! How long has the food been sitting on your supermarket shelf? How long did it take to travel from the farm to your table? Its a fact that produce starts to lose its nutrients the moment its picked, so why not pick it yourself and get all the nutrients you can get. Itll taste better and you wont have to worry about contamination that may occur at the farm, manufacturing plant, or transportation process.

You’ll help the Planet Earth.Growing your own food without the aid of pesticides will help reduce unnecessary air and water pollution. Youll also reduce the use of petrol and the resulting pollution that comes with it, from the planes and trucks used to transport fresh produce from all over the world to your local grocery store. Remember that though gardening is a great workout it should be an addition to your workout regime and shouldnt replace it. Like any other form of exercise, you have to be active for at least 30 minutes for there to be any benefit. It may seem overwhelming to grow your own produce, but its actually much simpler than it sounds. All you need is a few square feet of soil or even just a couple of pots on your porch. You can even rent a spot at your local community garden.

 

Many people gain a sense of pride and accomplishment from growing their own food. Its work that directly helps you nourish your family, and maintain your health. So go ahead! Take the step. Go out there and start a garden. You wont regret it. Your wallet, the environment, your body and your family will thank you.

And dont forget to stop and smell the roses. 🙂

Source: Alive Magazine, WebMD, gardening.about.com

]]> https://www.thehumantrainer.com/78put-spring-in-your-step-spring-garden-your-way-to-better-health/feed/ 0 Time to Stretch Your Legs. $9.99 Stretch Sale On Now! https://www.thehumantrainer.com/66time-to-stretch-your-legs-9-99-stretch-sale-on-now/ https://www.thehumantrainer.com/66time-to-stretch-your-legs-9-99-stretch-sale-on-now/#respond Fri, 09 Mar 2012 06:00:07 +0000 http://thehumantrainer.com/66time-to-stretch-your-legs-9-99-stretch-sale-on-now/

$9.99 Stretch Sale

Stretching is a key component to any workout, physical activity, or sport. Unfortunately, because it comes at the end, it’s often ignored. Don’t make this mistake! You have to make the home stretch.

Stretching determines how you feel after your workout and days after. The more you stretch the fewer injuries you will have, which can really derail your whole workout plan! So, don’t forget to stretch, take it slow, hold for at least 30 seconds, and include static and dynamic stretches.

Find out more about why you should stretch. Use our Stretch Buddy equipment to deepen your stretch and extend your reach to those hard to reach spots. Also great for yoga and pilates.

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]]> https://www.thehumantrainer.com/66time-to-stretch-your-legs-9-99-stretch-sale-on-now/feed/ 0 Stretching. Do you do it? https://www.thehumantrainer.com/64stretching-do-you-do-it/ https://www.thehumantrainer.com/64stretching-do-you-do-it/#respond Fri, 02 Mar 2012 06:00:53 +0000 http://thehumantrainer.com/64stretching-do-you-do-it/

From the time we were kids in gym class we have always been told to stretch before and after a workout, but most of us, not seeing the benefit of it or just simply being lazy, rarely do. Here is some information that may just get you stretching on a regular basis.

 

Why You Should Stretch

We all know that stretching can prevent injury and pain from a workout, but stretching also has so many day-to-day benefits that we are rarely told about.

The additional benefits of stretching are numerous:

Detox/Antidepressant/Muscle Strength: Stretching increases the amount of blood flow through the body. Increased blood flow removes toxins from the body at a faster rate, and increases the transfer of oxygen to your brain resulting in a clearer mind and a happier mood. Blood flow throughout the body to the muscles also becomes faster, increasing the strength and health of the muscles.

Anti-Stress/Relaxation: Stretching can help reduce anxiety and muscle tension, as well as lower blood pressure and breathing rate. A good stretching-and-breathing routine can be a great relaxation method, and can also help you sleep better.

Reducing Daily Aches and Pains: Carrying a heavy bag on one shoulder, and sitting or standing for long periods can cause tension and body misalignment, resulting in pain. Two great places to stretch are the glutes and spine. When you’re sitting, the nerves that activate your glutes can shut down in a very short period of time. When your glutes shut down, other muscles and joints in your body become over-stressed and can result in pain in places such as the knees and lower back. Stretching your glutes and hip flexors is a good first step to wake up these muscles and reduce future injury and pain. Simple rotational stretches of the spine throughout the day are extremely important if you drive, sit, or just stay in one place for a few hours of the day.

Other benefits are: improved range of motion of joints, improved posture, and even lowering of cholesterol.

When Should You Do It?

Stretching when you muscles are cold can cause major injury. It is advised to only stretch after the body has been properly warmed up. Examples of a good warm up are 5-10 minutes of jogging in place, moderately energetic walking on a treadmill, riding a stationary bicycle, or doing less-vigorous rehearsals of the sport or exercise you’re about to perform.

How To Do It

Pavel Tsatsouline explains it best in his book Relax into Stretch:

“Get in a comfortably stretched position and stay in it until your muscles relax. It usually takes a couple of minutes—although timing yourself is a decidedly bad idea. The relaxation time will vary greatly depending on your training level, fatigue, stress, the given muscle group, and many other variables. Just listen to your body. Once the muscle has relaxed, increase the stretch. Your muscles will tighten up again. One more time, wait the tension out. Breathe deep, easy, and slow. Repeat until you are close to getting spasms.”

The thing to remember is don’t force the stretch. Stretch through a muscle’s full range of movement until you feel resistance, but not pain. NEVER bounce through a stretch. A good 10-20 minute long stretch session, 3 times a week can be a great benefit to your body. Remember, stretching should feel good. You should stretch to the point of mild discomfort, at most, and then ease up.

CLICK HERE and download the Stretch Buddy manual for some great and easy stretches

 

Resources: Foundation for Wellness, Shape Magazine

]]> https://www.thehumantrainer.com/64stretching-do-you-do-it/feed/ 0 Get hot and sweaty this Valentine’s… GET YOUR MIND OUT OF THE GUTTER! I’m talking Couples Workouts. https://www.thehumantrainer.com/56get-hot-and-sweaty-this-valentine-s-get-your-mind-out-of-the-gutter-i-m-talking-couples-workouts/ https://www.thehumantrainer.com/56get-hot-and-sweaty-this-valentine-s-get-your-mind-out-of-the-gutter-i-m-talking-couples-workouts/#respond Mon, 06 Feb 2012 06:00:26 +0000 http://thehumantrainer.com/56get-hot-and-sweaty-this-valentine-s-get-your-mind-out-of-the-gutter-i-m-talking-couples-workouts/

 

Research shows that people who have a workout buddy are more likely to stick to an exercise program; and there is no better partner to workout with then… your partner! You’ll give it your best shot simply because they’re watching, spend more quality time together, and you’ll get the gift of a better lookin’ gluteus maximus to pinch!  So grab your love off the couch and help each other get fit this year!

 

But how do you workout together when you are both at different fitness levels and like to work out in such different ways? I knew you’d ask that.  🙂

Here are some great ideas to get you started:

Just try it! Most of the time one partner tends to prefer cardio (usually women) while the other tends to prefer strength training (usually men). By working out together you can balance your workout program to include more of both. Plus, switching up your workout routine can help you avoid workout plateaus. So, why not try the yoga class your wife attends every Sunday, and you can teach her how to do suspending weight training? You may end up working muscles that you didn’t even know were there!

Sign up for a class together. Consider trying something new that interests you BOTH: karate, indoor climbing, 5K training, or sports: How bout a co-ed softball team? Or JUST GET OUSIDE! Take up hiking, canoeing, or cycling.

Cardio: Do cardio that allows you both to work at your own intensity level. Group classes like spinning allow each participant to workout at their own level; meaning that you both get the workout you want while staying side by side. 

Jog Much? If you are a slow jogger and your significant other is faster, try intervals. Work at one partner’s faster pace for a few minutes, and then recover at the other person’s slower pace. More and more research studies are showing that short bursts of high intensity exercise is better for you than the typical hour or more long workouts at moderate intensity.

Strength Training:  Switch places with one another between sets. While you rest, your partner can switch the weights to their own level and complete their set. ADDED BONUS: You’ll have someone to watch your form and tell you if you need an adjustment.

Stretch together. Assisted stretching has major benefits like increased flexibility, reduced muscle pains and headaches, and better sleep. Aiding your partner by giving her leg a little extra push when doing a hamstring stretch for instance can be very helpful. Just don’t overdo it.

 

ADDED BONUSES:

  • You’ll have more shared interests and more to talk about.
  • It’s Sexy. Taking care of your body and your health shows that you want to be your best for yourself. Ambition and self-esteem is a huge turn on! Which leads me to…
  • A deeper bond & A BETTER SEX LIFE! Exercise produces chemicals in the brain that create feelings of happiness, reduced stress, and also increases arousal and libido. Several studies show that men and women who exercise regularly report better and more frequent sex with their partners. And think about it: heavy breathing, sweating, touching – this sort of physical contact at the gym can’t help but translate into bedroom benefits. GRRRR!

So don’t skip the workout this Valentine’s Day. You’ll feel less guilty about indulging in that heart shaped box of chocolates, and even one couple workout a week can help bring you lovebirds closer.

Check in for my next article. I’ll have a Couple Workout for you to try!    

]]> https://www.thehumantrainer.com/56get-hot-and-sweaty-this-valentine-s-get-your-mind-out-of-the-gutter-i-m-talking-couples-workouts/feed/ 0 Back to School: Working out can help with your Homework! https://www.thehumantrainer.com/13back-to-school-working-out-can-help-with-your-homework/ https://www.thehumantrainer.com/13back-to-school-working-out-can-help-with-your-homework/#respond Mon, 12 Sep 2011 20:48:04 +0000 http://thehumantrainer.com/13back-to-school-working-out-can-help-with-your-homework/ So it’s back to school, and your schedule hardly leaves any room for sleep, let alone going to the gym. Well, you might want to rethink that! Sure, working out can help you have the biceps to finally get the attention of that blonde in your Economics class, but experts believe that working out regularly helps with mental improvement and lowering stress levels.

  • Studies have shown that a regular cardio workout increases blood and oxygen flow, which can enhance the ability of neurotransmitters in the brain to work faster. This won’t turn you into Einstein, but can improve reasoning, memory, vocabulary and reaction time.
  • Having to focus on maintaining your balance and breath in a Yoga or Pilates class is a great way to distract your mind and give it the break it needs from constant studying. Try hot yoga: The heat will give you the additional bonus of relaxing tense muscles.
  • Nervous about doing a presentation in front of the class? Feeling nervous isn’t only psychological. Psychologists say that a key element behind failing under pressure is physical fatigue. So geting a good night sleep is key.  If you are having trouble sleeping, a regular cardio workout will lower your resting pulse rate, can lower blood pressure, improves digestion, and assists your brain in producing more feel-good chemicals.
  • Most people think of stretching as a five-minute thing you’re “suppose” to do before a workout, but stretching for 10-20 minutes a day disallows tension to build up in the neck and back. Regular stretchers say they have fewer headaches and backaches. Try stretching as soon as you wake up or before you go to bed for a great start or finish to your day.

Stretch Exercise Examples:

  • Abdominal Twist: Use a wide grip bar. If you don’t have one, substitute with a broom, hockey stick, etc. Place the bar behind your head with your hands resting on top. (kind of like a scarecrow) Feet should be in a wide stance. Begin twisting your upper body slowly from one side to the other.
  • Hamstring Stretch: Lie down and lift one leg straight up. Hold onto your lower leg, ankle, or foot, and pull leg towards you until you feel a stretch in your hamstring. Flex foot and hold stretch. Switch legs. (You can also do this with a resistance band. Wrap the band around foot or ankle and pull ends toward you.)
  • Calf Stretch: Stand with your hands up against a wall. Lunge one leg back. Keep both feet straight and try to keep your heel on the ground. Bend your front leg until you feel the stretch in your calf.
  • Butt & Hamstring Stretch: Lay on the ground. Put your right ankle just above the knee of the opposite leg. Lift legs and lace fingers around supporting leg. Pull legs towards your upper body until you feel the stretch. Switch sides.
  • Groin Stretch: Sit with your back straight and soles of your feet touching. Use your elbows to push your knees to the ground.  For a more intense stretch, lean forward.
  • Quad Stretch: Lay face down on the floor. Reach back and grab foot. Pull foot into your glute until you feel stretch in your quad. (Exercise can be made made easier with resistance band. Wrap band around foot and pull ends towards you instead of reaching back to grab foot). Repeat with opposite leg.
  • Neck Rotations: Turn head to the right, lower, and slowly roll forward to your left shoulder. Do not tilt your head back. Roll back to right side. Repeat.
  • Triceps Stretch: Place both arms overhead. Gently pull behind your elbow to slide palm (of the arm you are pulling) down the middle of your back.
  • Forearm Stretch: Hold onto the fingers of the opposite hand. Pull back until you feel a stretch. Hold stretch.
  • Bicep Stretch: Clasp hands behind your back with palms together. Straighten arms and rotate arms (inside down). Raise arms away from body. Hold Stretch.

NOW GO ACE THAT CLASS!

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