We all know we should do it, yet too many times we just skip it. But sis now is the time we re-commit to getting our stretch game strong. Why? Because it will make us stronger and more resilient runners and hikers.
So let’s break it down…
Benefits of Stretching:
– decreases risk of injury
– helps joints move through full range of motion
– increases muscle blood flow
Dynamic vs Static Stretching:
Dynamic:
– based in movement (moving through full range of motion)
– typically done for 10-12 reps
– done BEFORE your run or hike
– examples: butt kicks, leg swings, hip circles, lunge with twist, and high knees
Static:
– based without movement (holding position)
– typically done for 15-30 seconds
– done AFTER your run or hike
– examples: standing quad stretch, yogi squat, figure-four, calve stretch, and butterfly
Finally some DO’s and DO NOT’s:
DO:
– strive for symmetry
– focus on major muscle groups
– make stretches sport specific
– breath into the stretch
DO NOT:
– bounce in the movement
– aim for pain
Alright sis. So are you ready to re-commit to adding stretching BEFORE and AFTER every run or hike? Heck yes you are. You don’t have to make it long either. You just need to start. Pick five movements to do before and after. Keep it simple. Get after it.
Drop a 👯♀️ if you are in! Let’s cheer each other on for stretching it out. 🎉
You got this sis! 💋
Checkout the reel I create on Instagram CLICK HERE
Be Trail Strong – Be Trail Fab
Coach RJ
PS: Make sure you are following me on Instagram @fabandfitwithrj
PHOTO: Photo by Jonathan Borba on Pexels: Stretching on Ground
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