Stretching Archives - yourdailysportfix.com yourdailysportfix.com Tue, 22 Oct 2024 07:52:11 +0000 en-US hourly 1 https://wordpress.org/?v=6.7.1 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png Stretching Archives - yourdailysportfix.com 32 32 Here’s Why You Need to be Doing Hip Stretches https://yourdailysportfix.com/heres-why-you-need-to-be-doing-hip-stretches/ Fri, 25 Oct 2024 08:51:00 +0000 https://yourdailysportfix.com/?p=25028 If you find yourself spending hours sitting at your desk and remaining immobile, then it’s important to stretch in order to keep yourself loose and nimble. After all, being stiff can result in injuries, especially if you return to exercise after periods of immobility. Here are some hip stretches you need to start doing in […]

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]]> If you find yourself spending hours sitting at your desk and remaining immobile, then it’s important to stretch in order to keep yourself loose and nimble. After all, being stiff can result in injuries, especially if you return to exercise after periods of immobility. Here are some hip stretches you need to start doing in order to remain supple.

High Lunge

Begin by placing your hands on the ground directly under your shoulders and your legs fully extended. Bring your right knee forward until bent at 90 degrees. Lift your torso up and extend your arms overhead before returning them to their starting position. Return your right leg and repeat the motion with your left leg.

Hip Rotations

Stand with your feet shoulder-width apart. Place your hands behind your head and interweave your fingers. Bring your right knee up to your chest, remaining upright. Return to the starting position and do the same with your left knee. Alternate between each side for 30 seconds.

Kneeling Hip Flexor Stretch

Get into a half-neeling position, with your right foot forward and your left knee on the floor. With your hands on your hips, lean forward while pressing your hips and engage your left glute. Bring your right foot to the same position as the left and repeat the movement with your left side.

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]]> 3 Ways to Alleviate Lower Back Pain https://yourdailysportfix.com/3-ways-to-alleviate-lower-back-pain/ Sun, 06 Oct 2024 08:49:00 +0000 https://yourdailysportfix.com/?p=24560 Did you wake up with an unpleasant pain in your lower back or perhaps strain yourself during a tough workout? Fortunately, you don’t have to wait for that irritating pinch in your lower back to go away on its own. Here are some effective ways to alleviate your lower back pain swiftly and effectively. Glute […]

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]]> Did you wake up with an unpleasant pain in your lower back or perhaps strain yourself during a tough workout? Fortunately, you don’t have to wait for that irritating pinch in your lower back to go away on its own. Here are some effective ways to alleviate your lower back pain swiftly and effectively.

Glute Foam Roll

Find a foam roller and sit on it. Start by leaning onto your right side and bending your right knee, using the right leg to move you back and forth before doing the same on the left. This helps to create blood flow, which could help to relax the tissue surrounding the tender area.

Quad Foam Rolling

Here’s a technique that will help to alleviate lower back pain that affects your hip flexors and quads. By rolling on the foam roller with your quads, you’ll be able to soften the tissue and promote blood flow.

Plank

While this may be a classic core workout, planks can help you alleviate lower back pressure. This move also specializes in enhancing your stability, meaning that you won’t just alleviate pain but strengthen your lower back and core.

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]]> What’s the Difference Between Yoga and Stretching? https://yourdailysportfix.com/whats-the-difference-between-yoga-and-stretching/ Sun, 22 Sep 2024 08:46:00 +0000 https://yourdailysportfix.com/?p=22777 Have you ever seen a picture or video of someone doing yoga and wondered “How is this different from regular stretching?” Stretching and yoga are sometimes practiced interchangeably, but they’re actually two distinct forms of exercise. While both involve stretching the body and neither is better than the other, they differ in terms of techniques […]

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]]> Have you ever seen a picture or video of someone doing yoga and wondered “How is this different from regular stretching?” Stretching and yoga are sometimes practiced interchangeably, but they’re actually two distinct forms of exercise. While both involve stretching the body and neither is better than the other, they differ in terms of techniques used as well as an overall approach. Here are some of the methods and benefits that set yoga and stretching apart.

Focus on the Breath

The most significant difference between yoga and regular stretching is that yoga puts a specific emphasis on breathwork. Breathing techniques, or pranayama, are integrated with physical postures to increase energy flow and promote relaxation. In contrast, breathwork is not typically emphasized in traditional stretching routines.

Level of Intensity

Stretching is generally considered to be a low-impact activity that can be done by people of all ages and fitness levels. Yoga, on the other hand, can range from gentle and restorative to intense and challenging, especially when a class involves advanced poses such as handstands.

Mind vs. Body

Stretching and yoga can each be done alone or in a group setting, though yoga often emphasizes community and connection with the world around us. Many yoga classes also incorporate elements of spirituality and philosophy, making it a more comprehensive mind-body practice than stretching alone.

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]]> These Stretches Will Get You Loose https://yourdailysportfix.com/these-stretches-will-get-you-loose/ Wed, 10 Jul 2024 08:14:00 +0000 https://yourdailysportfix.com/?p=24825 Are you looking to become more supple and perform better in your workouts? Perhaps you simply wish to feel a little looser when you get out of bed in the morning. Either way, stretching can help you achieve your aim. Here are some effective stretches you can perform that are sure to get you loose. […]

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]]> Are you looking to become more supple and perform better in your workouts? Perhaps you simply wish to feel a little looser when you get out of bed in the morning. Either way, stretching can help you achieve your aim. Here are some effective stretches you can perform that are sure to get you loose.

Calf Stretch

Stand facing a wall a little more than an arm’s length away. Put one foot forward with a bent knee and press your hands against the wall. Lean into the pose until you feel a stretch in the calf muscle of your back leg. Hold the position for at least 20 seconds.

Cobra

Lie on your stomach. Place your hands flat on the floor directly under your shoulders. Extend your legs with your toes pointing out and breathe deeply as you lift your chest up while keeping your hips planted on the ground. Hold this position for 15 to 30 seconds.

Glute Bridge

Lie flat on your back. Bend your knees and lift your hips while keeping your feet flat on the ground. Tighten your glutes as you push your hips up toward the ceiling. Hold for a few seconds and repeat to stretch your glutes as well as your core.

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]]> Stretches to Help You Get Rid of a Pinched Nerve https://yourdailysportfix.com/stretches-to-help-you-get-rid-of-a-pinched-nerve/ Fri, 22 Mar 2024 08:29:00 +0000 https://yourdailysportfix.com/?p=24537 There’s no worse feeling than when you wake up or you are going about your day and you suddenly feel a pinched nerve. As a result, this discomfort can ruin your day. Fortunately, stretching can help. Here are some stretches to help you get rid of a pinched nerve and get back to your day. […]

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]]> There’s no worse feeling than when you wake up or you are going about your day and you suddenly feel a pinched nerve. As a result, this discomfort can ruin your day. Fortunately, stretching can help. Here are some stretches to help you get rid of a pinched nerve and get back to your day.

Chin Tuck

This easy stretch starts with you standing up straight with your shoulders down and back. Keep your eyes lifted and looking forward as you drop your chin until it touches your chest. Do three sets of 10 to 12 sets.

Standing Scapular Retractions

Stand upright and bend your elbows 90 degrees while keeping them tucked into your sides. Squeeze your shoulder blades together and pull your elbows back. Keep your shoulders down and continue looking forward throughout the movement.

Quadra-ped Cat-Cow

Go down on your hands and knees. Move your hips back toward your heels and bring your chin to your chest. Arch your back and extend your neck up. Alternate between these two positions 10 times. Do three sets.

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]]> Do You Need to Stretch Before Work Outs? https://yourdailysportfix.com/do-you-need-to-stretch-before-work-outs/ Fri, 03 Nov 2023 08:27:00 +0000 https://yourdailysportfix.com/?p=24203 There’s debate around the need for stretching before a workout—some people swear by it, whereas others feel they can skip it and still reap the benefits of a good cardio or strength session. If you’re not sure what route to go down, read these tips before designing your own workout session for yourself. Flexibility Are […]

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]]> There’s debate around the need for stretching before a workout—some people swear by it, whereas others feel they can skip it and still reap the benefits of a good cardio or strength session. If you’re not sure what route to go down, read these tips before designing your own workout session for yourself.

Flexibility

Are you generally a flexible person? If your flexibility is above average, you may be able to launch into a workout without any problems. However, if your muscles are often tight and sore, some simple static stretches before you start moving could be a good idea.

Static vs. Dynamic

There’s more than one way to stretch, and evidence suggests that dynamic stretching—where you incorporate the stretching as part of your warm-up—could be more beneficial than static stretching. If you can’t come up with your own dynamic stretches, check out the start of a YouTube workout which often incorporates dynamic stretching.

After or Before?

Some people swear by stretching after the workout to avoid delayed onset muscle soreness and to develop flexibility. The benefit of this is that your muscles are already warm and stretched by the workout, so you may be able to lean into certain poses that little bit deeper.

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]]> Tips for Building & Maintaining Flexibility https://yourdailysportfix.com/tips-for-building-maintaining-flexibility/ Sun, 22 Oct 2023 16:29:00 +0000 https://yourdailysportfix.com/?p=21863 Our bodies have a tendency to become tight and stiff as we age, especially if our day-to-day lives consist of hours sitting at a desk. To maintain mobility and reduce the risk of injury over time, it’s important to incorporate flexibility-focused exercises into our daily routine. By increasing blood flow, regular stretching helps to deliver […]

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]]> Our bodies have a tendency to become tight and stiff as we age, especially if our day-to-day lives consist of hours sitting at a desk. To maintain mobility and reduce the risk of injury over time, it’s important to incorporate flexibility-focused exercises into our daily routine. By increasing blood flow, regular stretching helps to deliver fresh oxygen to tight muscles and joints, which can help to reduce pain and tension so that we feel more comfortable and balanced.

We recommend speaking with a professional to determine what types of flexibility exercises are most appropriate for you, though here are a few tips to consider regardless of what your goals are.

Be Consistent

Consistency may be the most important aspect of working toward any kind of change, and increasing flexibility is no exception. Start with a few minutes of simple stretches, or, if you prefer something a bit more structured, try activities like yoga or Pilates. Choose a regular time or find a partner to help hold you accountable.

Use Proper Technique

It’s essential to maintain the correct form when stretching to prevent injury and avoid stressing your muscles further. Warm up for a few minutes with some gentle cardio, move into your stretches slowly, and stop when you feel mild discomfort. Stretching should never be painful. If you’re not sure how to hold a pose safely, skip it.

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]]> Figure Out Your Flexibility With These Stretch Tests https://yourdailysportfix.com/figure-out-your-flexibility-with-these-stretch-tests/ Sun, 15 Oct 2023 12:16:00 +0000 https://yourdailysportfix.com/?p=20784 Flexibility is a feature in so many workouts, so it’s in our best interest to be as limber as possible. People have different bone structures, so not everyone is going to have the same natural range of motion—and that’s totally okay! Here are 4 tests to find out where you stand on the flexibility spectrum.  […]

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]]> Flexibility is a feature in so many workouts, so it’s in our best interest to be as limber as possible. People have different bone structures, so not everyone is going to have the same natural range of motion—and that’s totally okay! Here are 4 tests to find out where you stand on the flexibility spectrum. 

Spine and Neck

Sit cross-legged and slowly rotate to one side to look behind you. You should be able to see 180 degrees, but the tension in the neck can limit that range of mobility. To ease up, practice this same stretch a few times throughout the day. The exercise can even be done in an office chair as long as you keep your hips and pelvis facing forward and don’t move your lower body.

Shoulders

Start by standing with your feet together and your arms down by your side. Then, bring your hands behind your back and aim to grab the opposite forearm. While touching your elbows is ideal, at least aim for mid-forearm. Try broadening your chest as you perform the stretch, or pushing your chest forward while keeping your abs tight and posture tall.

Hips

Begin by lying on your back, with your left foot on the ground and your right ankle resting gently on top of your left knee. Lift the left leg up off the ground and try to reach for your hamstring or shin, bringing it in closer to your chest. You should begin to feel tension on the outside of your right hip. If you’re unable to reach your hamstring, place your left foot against a wall for support and find a comfortable distance that allows you to feel tension without pain. 

Hamstrings

Lie on your back with your legs straight out. Lift one leg up into the air, then see how far you can reach up your leg while keeping your back and head on the floor. Being able to touch your shins is a good start. Work towards reaching your toes.

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]]> These Three Stretches are a Must After Your Next Training Session https://yourdailysportfix.com/these-three-stretches-are-a-must-after-your-next-training-session/ Thu, 05 Oct 2023 12:55:00 +0000 https://yourdailysportfix.com/?p=23981 Whether you’re training for a race or competition or trying to improve your fitness level, post-training stretches serve many functions that are essential toward muscle recovery, preventing injury, and improving your athletic performance. That’s why we’ve compiled a short list of some of the world’s greatest stretches to do after your next training session! World’s […]

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]]> Whether you’re training for a race or competition or trying to improve your fitness level, post-training stretches serve many functions that are essential toward muscle recovery, preventing injury, and improving your athletic performance. That’s why we’ve compiled a short list of some of the world’s greatest stretches to do after your next training session!

World’s Greatest Stretch

There’s a reason why this stretch has it’s name. It is truly great worldwide and here’s why: This stretch has the power to increase your range of mobility, reduce tension and tightness in the body, and strengthen the muscles you just engaged! This is essential when training and increasing the long-lasting effects of your training session.

Knee Hug

Everyone needs a good hug sometimes and the knees should be no exception. That’s why we have included them in this list. Weight lifting and running have the great potential to cause lower back pain, and poor muscle recovery can lead to back problems in the future. This stretch eases tension in the lower back by stretching out all your back muscles.

Standing Quad Stretch

This stretch is imperative after a leg workout, running, or biking, as it reduces tightness in the quad muscles. Lack of a proper quad stretch can lead to misalignment in the hips and back which can cause more pain or injury. Incorporate this stretch and hold it on both sides for at least thirty seconds!

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]]> The Best Stretches for a Tight Pelvic https://yourdailysportfix.com/the-best-stretches-for-a-tight-pelvic/ Mon, 02 Oct 2023 12:07:00 +0000 https://yourdailysportfix.com/?p=23983 It’s no secret that a strong pelvic floor can improve physical health and quality of life in several significant ways, but did you know that for some people, working these muscles can do more harm than good? Like other parts of the body, pelvic floor tension can be improved by stretching the muscles in the […]

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]]> It’s no secret that a strong pelvic floor can improve physical health and quality of life in several significant ways, but did you know that for some people, working these muscles can do more harm than good? Like other parts of the body, pelvic floor tension can be improved by stretching the muscles in the affected area. Here are a few of the most effective pelvic floor stretches. 

Child’s Pose

Child’s Pose is a yoga posture that provides a gentle stretch to the pelvic floor muscles and lower back. With regular practice, it’s an effective way to reduce tension and improve mobility in these areas. To perform the pose, start by kneeling on the floor or a yoga mat, placing a cushion under your knees if you need more support. Sit back on your heels and extend your arms forward, slowly lowering your upper body towards the ground. Hold for 1-3 minutes, breathing deeply as you go.

Butterfly Pose

Also known as Bound Angle and Cobbler’s Pose, Butterfly Pose targets the pelvic floor muscles as well as the inner thighs. Begin by sitting on the floor with your feet together and knees bent outward, imagining your legs as the butterfly “wings.” Using the strength of your thighs and glutes, gently pull your knees toward the ground. If you prefer a deeper stretch, place your hands on your thighs and press downward until you feel a moderate stretching sensation. Hold for 5-10 breaths.

Happy Baby Pose

Happy Baby Pose will provide an even deeper stretch and is one of the best ways to release chronic tension in the pelvic floor. On a yoga mat, towel, or even your bed, lie on your back with your knees bent toward your chest. Hold the outsides of your feet and gently pull them downward until you feel a stretch in your hips and pelvic muscles. Hold for about a minute, imagining yourself breathing into any tight areas.

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]]> ersion="1.0" encoding="UTF-8"?> Stretching Archives - yourdailysportfix.com yourdailysportfix.com Tue, 22 Oct 2024 07:52:11 +0000 en-US hourly 1 https://wordpress.org/?v=6.7.1 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png Stretching Archives - yourdailysportfix.com 32 32 Here’s Why You Need to be Doing Hip Stretches https://yourdailysportfix.com/heres-why-you-need-to-be-doing-hip-stretches/ Fri, 25 Oct 2024 08:51:00 +0000 https://yourdailysportfix.com/?p=25028 If you find yourself spending hours sitting at your desk and remaining immobile, then it’s important to stretch in order to keep yourself loose and nimble. After all, being stiff can result in injuries, especially if you return to exercise after periods of immobility. Here are some hip stretches you need to start doing in […]

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]]> If you find yourself spending hours sitting at your desk and remaining immobile, then it’s important to stretch in order to keep yourself loose and nimble. After all, being stiff can result in injuries, especially if you return to exercise after periods of immobility. Here are some hip stretches you need to start doing in order to remain supple.

High Lunge

Begin by placing your hands on the ground directly under your shoulders and your legs fully extended. Bring your right knee forward until bent at 90 degrees. Lift your torso up and extend your arms overhead before returning them to their starting position. Return your right leg and repeat the motion with your left leg.

Hip Rotations

Stand with your feet shoulder-width apart. Place your hands behind your head and interweave your fingers. Bring your right knee up to your chest, remaining upright. Return to the starting position and do the same with your left knee. Alternate between each side for 30 seconds.

Kneeling Hip Flexor Stretch

Get into a half-neeling position, with your right foot forward and your left knee on the floor. With your hands on your hips, lean forward while pressing your hips and engage your left glute. Bring your right foot to the same position as the left and repeat the movement with your left side.

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]]> 3 Ways to Alleviate Lower Back Pain https://yourdailysportfix.com/3-ways-to-alleviate-lower-back-pain/ Sun, 06 Oct 2024 08:49:00 +0000 https://yourdailysportfix.com/?p=24560 Did you wake up with an unpleasant pain in your lower back or perhaps strain yourself during a tough workout? Fortunately, you don’t have to wait for that irritating pinch in your lower back to go away on its own. Here are some effective ways to alleviate your lower back pain swiftly and effectively. Glute […]

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]]> Did you wake up with an unpleasant pain in your lower back or perhaps strain yourself during a tough workout? Fortunately, you don’t have to wait for that irritating pinch in your lower back to go away on its own. Here are some effective ways to alleviate your lower back pain swiftly and effectively.

Glute Foam Roll

Find a foam roller and sit on it. Start by leaning onto your right side and bending your right knee, using the right leg to move you back and forth before doing the same on the left. This helps to create blood flow, which could help to relax the tissue surrounding the tender area.

Quad Foam Rolling

Here’s a technique that will help to alleviate lower back pain that affects your hip flexors and quads. By rolling on the foam roller with your quads, you’ll be able to soften the tissue and promote blood flow.

Plank

While this may be a classic core workout, planks can help you alleviate lower back pressure. This move also specializes in enhancing your stability, meaning that you won’t just alleviate pain but strengthen your lower back and core.

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]]> What’s the Difference Between Yoga and Stretching? https://yourdailysportfix.com/whats-the-difference-between-yoga-and-stretching/ Sun, 22 Sep 2024 08:46:00 +0000 https://yourdailysportfix.com/?p=22777 Have you ever seen a picture or video of someone doing yoga and wondered “How is this different from regular stretching?” Stretching and yoga are sometimes practiced interchangeably, but they’re actually two distinct forms of exercise. While both involve stretching the body and neither is better than the other, they differ in terms of techniques […]

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]]> Have you ever seen a picture or video of someone doing yoga and wondered “How is this different from regular stretching?” Stretching and yoga are sometimes practiced interchangeably, but they’re actually two distinct forms of exercise. While both involve stretching the body and neither is better than the other, they differ in terms of techniques used as well as an overall approach. Here are some of the methods and benefits that set yoga and stretching apart.

Focus on the Breath

The most significant difference between yoga and regular stretching is that yoga puts a specific emphasis on breathwork. Breathing techniques, or pranayama, are integrated with physical postures to increase energy flow and promote relaxation. In contrast, breathwork is not typically emphasized in traditional stretching routines.

Level of Intensity

Stretching is generally considered to be a low-impact activity that can be done by people of all ages and fitness levels. Yoga, on the other hand, can range from gentle and restorative to intense and challenging, especially when a class involves advanced poses such as handstands.

Mind vs. Body

Stretching and yoga can each be done alone or in a group setting, though yoga often emphasizes community and connection with the world around us. Many yoga classes also incorporate elements of spirituality and philosophy, making it a more comprehensive mind-body practice than stretching alone.

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]]> These Stretches Will Get You Loose https://yourdailysportfix.com/these-stretches-will-get-you-loose/ Wed, 10 Jul 2024 08:14:00 +0000 https://yourdailysportfix.com/?p=24825 Are you looking to become more supple and perform better in your workouts? Perhaps you simply wish to feel a little looser when you get out of bed in the morning. Either way, stretching can help you achieve your aim. Here are some effective stretches you can perform that are sure to get you loose. […]

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]]> Are you looking to become more supple and perform better in your workouts? Perhaps you simply wish to feel a little looser when you get out of bed in the morning. Either way, stretching can help you achieve your aim. Here are some effective stretches you can perform that are sure to get you loose.

Calf Stretch

Stand facing a wall a little more than an arm’s length away. Put one foot forward with a bent knee and press your hands against the wall. Lean into the pose until you feel a stretch in the calf muscle of your back leg. Hold the position for at least 20 seconds.

Cobra

Lie on your stomach. Place your hands flat on the floor directly under your shoulders. Extend your legs with your toes pointing out and breathe deeply as you lift your chest up while keeping your hips planted on the ground. Hold this position for 15 to 30 seconds.

Glute Bridge

Lie flat on your back. Bend your knees and lift your hips while keeping your feet flat on the ground. Tighten your glutes as you push your hips up toward the ceiling. Hold for a few seconds and repeat to stretch your glutes as well as your core.

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]]> Stretches to Help You Get Rid of a Pinched Nerve https://yourdailysportfix.com/stretches-to-help-you-get-rid-of-a-pinched-nerve/ Fri, 22 Mar 2024 08:29:00 +0000 https://yourdailysportfix.com/?p=24537 There’s no worse feeling than when you wake up or you are going about your day and you suddenly feel a pinched nerve. As a result, this discomfort can ruin your day. Fortunately, stretching can help. Here are some stretches to help you get rid of a pinched nerve and get back to your day. […]

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]]> There’s no worse feeling than when you wake up or you are going about your day and you suddenly feel a pinched nerve. As a result, this discomfort can ruin your day. Fortunately, stretching can help. Here are some stretches to help you get rid of a pinched nerve and get back to your day.

Chin Tuck

This easy stretch starts with you standing up straight with your shoulders down and back. Keep your eyes lifted and looking forward as you drop your chin until it touches your chest. Do three sets of 10 to 12 sets.

Standing Scapular Retractions

Stand upright and bend your elbows 90 degrees while keeping them tucked into your sides. Squeeze your shoulder blades together and pull your elbows back. Keep your shoulders down and continue looking forward throughout the movement.

Quadra-ped Cat-Cow

Go down on your hands and knees. Move your hips back toward your heels and bring your chin to your chest. Arch your back and extend your neck up. Alternate between these two positions 10 times. Do three sets.

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]]> Do You Need to Stretch Before Work Outs? https://yourdailysportfix.com/do-you-need-to-stretch-before-work-outs/ Fri, 03 Nov 2023 08:27:00 +0000 https://yourdailysportfix.com/?p=24203 There’s debate around the need for stretching before a workout—some people swear by it, whereas others feel they can skip it and still reap the benefits of a good cardio or strength session. If you’re not sure what route to go down, read these tips before designing your own workout session for yourself. Flexibility Are […]

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]]> There’s debate around the need for stretching before a workout—some people swear by it, whereas others feel they can skip it and still reap the benefits of a good cardio or strength session. If you’re not sure what route to go down, read these tips before designing your own workout session for yourself.

Flexibility

Are you generally a flexible person? If your flexibility is above average, you may be able to launch into a workout without any problems. However, if your muscles are often tight and sore, some simple static stretches before you start moving could be a good idea.

Static vs. Dynamic

There’s more than one way to stretch, and evidence suggests that dynamic stretching—where you incorporate the stretching as part of your warm-up—could be more beneficial than static stretching. If you can’t come up with your own dynamic stretches, check out the start of a YouTube workout which often incorporates dynamic stretching.

After or Before?

Some people swear by stretching after the workout to avoid delayed onset muscle soreness and to develop flexibility. The benefit of this is that your muscles are already warm and stretched by the workout, so you may be able to lean into certain poses that little bit deeper.

The post Do You Need to Stretch Before Work Outs? appeared first on yourdailysportfix.com.

]]> Tips for Building & Maintaining Flexibility https://yourdailysportfix.com/tips-for-building-maintaining-flexibility/ Sun, 22 Oct 2023 16:29:00 +0000 https://yourdailysportfix.com/?p=21863 Our bodies have a tendency to become tight and stiff as we age, especially if our day-to-day lives consist of hours sitting at a desk. To maintain mobility and reduce the risk of injury over time, it’s important to incorporate flexibility-focused exercises into our daily routine. By increasing blood flow, regular stretching helps to deliver […]

The post Tips for Building & Maintaining Flexibility appeared first on yourdailysportfix.com.

]]> Our bodies have a tendency to become tight and stiff as we age, especially if our day-to-day lives consist of hours sitting at a desk. To maintain mobility and reduce the risk of injury over time, it’s important to incorporate flexibility-focused exercises into our daily routine. By increasing blood flow, regular stretching helps to deliver fresh oxygen to tight muscles and joints, which can help to reduce pain and tension so that we feel more comfortable and balanced.

We recommend speaking with a professional to determine what types of flexibility exercises are most appropriate for you, though here are a few tips to consider regardless of what your goals are.

Be Consistent

Consistency may be the most important aspect of working toward any kind of change, and increasing flexibility is no exception. Start with a few minutes of simple stretches, or, if you prefer something a bit more structured, try activities like yoga or Pilates. Choose a regular time or find a partner to help hold you accountable.

Use Proper Technique

It’s essential to maintain the correct form when stretching to prevent injury and avoid stressing your muscles further. Warm up for a few minutes with some gentle cardio, move into your stretches slowly, and stop when you feel mild discomfort. Stretching should never be painful. If you’re not sure how to hold a pose safely, skip it.

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]]> Figure Out Your Flexibility With These Stretch Tests https://yourdailysportfix.com/figure-out-your-flexibility-with-these-stretch-tests/ Sun, 15 Oct 2023 12:16:00 +0000 https://yourdailysportfix.com/?p=20784 Flexibility is a feature in so many workouts, so it’s in our best interest to be as limber as possible. People have different bone structures, so not everyone is going to have the same natural range of motion—and that’s totally okay! Here are 4 tests to find out where you stand on the flexibility spectrum.  […]

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]]> Flexibility is a feature in so many workouts, so it’s in our best interest to be as limber as possible. People have different bone structures, so not everyone is going to have the same natural range of motion—and that’s totally okay! Here are 4 tests to find out where you stand on the flexibility spectrum. 

Spine and Neck

Sit cross-legged and slowly rotate to one side to look behind you. You should be able to see 180 degrees, but the tension in the neck can limit that range of mobility. To ease up, practice this same stretch a few times throughout the day. The exercise can even be done in an office chair as long as you keep your hips and pelvis facing forward and don’t move your lower body.

Shoulders

Start by standing with your feet together and your arms down by your side. Then, bring your hands behind your back and aim to grab the opposite forearm. While touching your elbows is ideal, at least aim for mid-forearm. Try broadening your chest as you perform the stretch, or pushing your chest forward while keeping your abs tight and posture tall.

Hips

Begin by lying on your back, with your left foot on the ground and your right ankle resting gently on top of your left knee. Lift the left leg up off the ground and try to reach for your hamstring or shin, bringing it in closer to your chest. You should begin to feel tension on the outside of your right hip. If you’re unable to reach your hamstring, place your left foot against a wall for support and find a comfortable distance that allows you to feel tension without pain. 

Hamstrings

Lie on your back with your legs straight out. Lift one leg up into the air, then see how far you can reach up your leg while keeping your back and head on the floor. Being able to touch your shins is a good start. Work towards reaching your toes.

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]]> These Three Stretches are a Must After Your Next Training Session https://yourdailysportfix.com/these-three-stretches-are-a-must-after-your-next-training-session/ Thu, 05 Oct 2023 12:55:00 +0000 https://yourdailysportfix.com/?p=23981 Whether you’re training for a race or competition or trying to improve your fitness level, post-training stretches serve many functions that are essential toward muscle recovery, preventing injury, and improving your athletic performance. That’s why we’ve compiled a short list of some of the world’s greatest stretches to do after your next training session! World’s […]

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]]> Whether you’re training for a race or competition or trying to improve your fitness level, post-training stretches serve many functions that are essential toward muscle recovery, preventing injury, and improving your athletic performance. That’s why we’ve compiled a short list of some of the world’s greatest stretches to do after your next training session!

World’s Greatest Stretch

There’s a reason why this stretch has it’s name. It is truly great worldwide and here’s why: This stretch has the power to increase your range of mobility, reduce tension and tightness in the body, and strengthen the muscles you just engaged! This is essential when training and increasing the long-lasting effects of your training session.

Knee Hug

Everyone needs a good hug sometimes and the knees should be no exception. That’s why we have included them in this list. Weight lifting and running have the great potential to cause lower back pain, and poor muscle recovery can lead to back problems in the future. This stretch eases tension in the lower back by stretching out all your back muscles.

Standing Quad Stretch

This stretch is imperative after a leg workout, running, or biking, as it reduces tightness in the quad muscles. Lack of a proper quad stretch can lead to misalignment in the hips and back which can cause more pain or injury. Incorporate this stretch and hold it on both sides for at least thirty seconds!

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]]> The Best Stretches for a Tight Pelvic https://yourdailysportfix.com/the-best-stretches-for-a-tight-pelvic/ Mon, 02 Oct 2023 12:07:00 +0000 https://yourdailysportfix.com/?p=23983 It’s no secret that a strong pelvic floor can improve physical health and quality of life in several significant ways, but did you know that for some people, working these muscles can do more harm than good? Like other parts of the body, pelvic floor tension can be improved by stretching the muscles in the […]

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]]> It’s no secret that a strong pelvic floor can improve physical health and quality of life in several significant ways, but did you know that for some people, working these muscles can do more harm than good? Like other parts of the body, pelvic floor tension can be improved by stretching the muscles in the affected area. Here are a few of the most effective pelvic floor stretches. 

Child’s Pose

Child’s Pose is a yoga posture that provides a gentle stretch to the pelvic floor muscles and lower back. With regular practice, it’s an effective way to reduce tension and improve mobility in these areas. To perform the pose, start by kneeling on the floor or a yoga mat, placing a cushion under your knees if you need more support. Sit back on your heels and extend your arms forward, slowly lowering your upper body towards the ground. Hold for 1-3 minutes, breathing deeply as you go.

Butterfly Pose

Also known as Bound Angle and Cobbler’s Pose, Butterfly Pose targets the pelvic floor muscles as well as the inner thighs. Begin by sitting on the floor with your feet together and knees bent outward, imagining your legs as the butterfly “wings.” Using the strength of your thighs and glutes, gently pull your knees toward the ground. If you prefer a deeper stretch, place your hands on your thighs and press downward until you feel a moderate stretching sensation. Hold for 5-10 breaths.

Happy Baby Pose

Happy Baby Pose will provide an even deeper stretch and is one of the best ways to release chronic tension in the pelvic floor. On a yoga mat, towel, or even your bed, lie on your back with your knees bent toward your chest. Hold the outsides of your feet and gently pull them downward until you feel a stretch in your hips and pelvic muscles. Hold for about a minute, imagining yourself breathing into any tight areas.

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