Flexibility + Rest for Sizzling Days
[Summer Stretching Routine]
Maria Sollon MS, CSCS, PES
Let’s maintain you lookin as sizzling as a spicy pepper whereas feeling cool like a calming cucumber all through the summer time season!
Because the temperatures rise, it is the right time to include some calming stretches and enjoyable actions into your routine. Had been speaking concerning the really feel good strikes you are able to do in your Whole Health club, or wherever mimicking the identical actions! The Summer time Stretching Routine is designed to enhance your flexibility, ease stress, and assist your thoughts and physique unwind after a sizzling day.
This closing weblog within the sequence showcases a motion treatment to chill out, refresh, and sooth your muscle tissue!
BEAT THE HEAT SERIES OVERVIEW
Earlier than we dive into our leisure rituals, I need to congrats you for making it to Half-4 of the Beat the Warmth Collection! If you happen to’ve missed the earlier blogs, make sure to verify them out for refreshing methods to maintain cool when it’s “oh so sizzling” outdoors!
Half 2: Be taught important hydration tricks to maintain your physique feeling it’s finest.
Half 4: (Present Weblog) Learn to maintain your muscle tissue limber and unwind after a sizzling day with a Soothing Summer time Stretching routine!
BENEFITS OF RELAXED MIND + BODY
Having a relaxed thoughts and physique can deliver quite a few advantages to your total well-being. Listed here are 5 vital benefits of attaining a state of leisure:
1. Decreased Stress and Nervousness: Rest methods, reminiscent of deep respiratory, meditation, and progressive muscle leisure, can considerably cut back stress and anxiousness ranges. By activating the physique’s leisure response, you possibly can counteract the consequences of the “struggle or flight” response, resulting in a calmer and extra balanced psychological state.
2. Improved Sleep High quality: A relaxed thoughts and physique promote higher sleep high quality. When you possibly can let go of racing ideas and bodily stress, you’re extra doubtless to go to sleep quicker and expertise a extra restorative sleep.
3. Enhanced Cognitive Operate: When you’re relaxed, your cognitive perform improves. You’ll be able to suppose extra clearly, focus higher, and make selections with better readability. A relaxed thoughts is extra artistic and receptive to new concepts.
4. Decrease Blood Strain and Coronary heart Well being: Persistent stress and stress can contribute to hypertension and pressure on the cardiovascular system. By training leisure methods, you possibly can decrease blood strain and promote higher coronary heart well being.
5. Improved Muscle Flexibility and Restoration: In the course of the warmth of summer time, muscle tissue can turn into tense and tight, particularly after intense exercises. Maintaining your thoughts and physique relaxed helps alleviate muscle stress, selling improved flexibility and quicker restoration. Performing a constant stretching routine, can assist in holding your muscle tissue limber and prepared on your subsequent health session. Moreover, leisure methods can cut back post-workout muscle soreness, permitting you to keep up a constant exercise routine all through the summer time with out feeling overly fatigued.
6. Enhanced Warmth Tolerance and Train Efficiency: When your thoughts and physique are relaxed, you possibly can higher adapt to the warmth throughout summer time exercises. A relaxed state helps regulate your physique’s temperature and prevents overheating, making it simpler to tolerate sizzling circumstances throughout outside actions. Because of this, you possibly can preserve optimum train efficiency and keep targeted in your health targets with out being overly affected by the warmth. Staying cool-headed and relaxed throughout exercises additionally reduces the chance of heat-related diseases, permitting you to take pleasure in your summer time health routine safely and successfully.
General, cultivating leisure in your day by day life can result in a more healthy, happier, and extra fulfilling existence. It is important to search out leisure practices that be just right for you, whether or not it is via mindfulness meditation, yoga, spending time in nature, or participating in actions you take pleasure in. Making time for leisure is an funding in your bodily, psychological, and emotional well-being.
SUMMER STRETCHING ROUTINE
This Whole Health club stretching routine will give your tight muscle tissue some TLC by shifting them via totally different ranges of movement to launch stress, tightness, and irritation buildup doubtlessly from the warmth. Performing these stretches in your Whole Health club will permit you to make the most of the glide board to boost your flexibility by shifting deeper right into a stretch.
Since we’re all at totally different health and suppleness ranges, you should have the distinctive potential to discover your individual vary of movement primarily based on how your physique feels and what it must launch throughout your second session. Enable your thoughts to be open so that you could be in tune together with your physique. Take note of what you’re feeling, what your physique is asking for, and transfer slowly with intention by permitting your breath to information your journey.
Word: Ideally, these stretches are designed to be carried out in your Whole Health club. Nevertheless, you may as well carry out these identical actions off of the tools
in case you are away from dwelling to maintain your flexibility on monitor.
Instructions:
The next 5 Soothing Stretching actions are summer time themed to maintain your thoughts and physique working collectively. Every stretch listed has a visible cue and a spotlight tip to assist information you thru your stretch journey. Be playful and discover your individual motion patterns.
Lastly, this stretching routine will not be about reps or units. It’s about feeling what your physique must launch, chill out, and regroup. So take your time and carry out every motion with a goal to “soften” or chill out into the stretch.
• Watch the video demonstrations to see how every summer time themed stretch is carried out in your Whole Health club.
• Take time to study these stretches with correct type previous to performing them in your TG. It will permit you to give attention to releasing into the stretch to enhance your flexibility.
• Carry out these stretches in a sluggish, managed manor. Maintain for a second at your finish vary of movement, breath deeply into the stretch, and repeat 3-5 instances in every place.
• Repeat as many rounds as your time permits.
• Incorporate this or different stretching routines day by day to get essentially the most out of your efficiency.
1. Beachside Hamstring Stretch: (AKA: Determine 4 variations)
• Visualize: Think about sitting on the seaside as you circulate via stretches that lengthen and sooth your legs.
• Focus: Enable the Whole Health club that can assist you obtain a deeper stretch together with the glide board.
2. Sunshine Backbone Twists: (AKA: Seated Twists)
• Visualize: Think about shining your backbone as you rotate via your motion to advertise spinal mobility.
• Focus: Make the most of the breath as you sit tall to elongate the backbone. Preserve the elongation as you rotate into the stretch. Press the inside thighs into the glide board to maintain your hips whilst you twist.
3. Summer time Breeze Shoulder Opener: (AKA: Baby’s Pose variations)
• Visualize: Think about a delicate breeze flowing over your shoulders, carrying you deeper into the stretch and melting the stress away.
• Focus: Dynamically open via the shoulders, chest and higher again to alleviate stress and tightness.
4. Seaside Hip Flexor Stretch: (AKA: Runners Lunge variations)
• Visualize: Think about stretching within the sea whereas giving your hip flexors some TLC. The soothing water flows round your hips permitting your muscle tissue to deepen into the stretch.
• Focus: Give attention to lengthening and opening these essential muscle tissue to alleviate tightness and enhance hip flexibility.
5. Poolside Inside Thigh Circulation: (AKA: 1/2 Frog)
• Visualize: Think about lounging by the pool, surrounded by the serene blue waters, as you gracefully lengthen and tone your thigh muscle tissue.
• Focus: Give attention to core activation whereas stretching dynamically. This sequence combines energy and size to assist promote leisure, restore stability, and go away you feeling invigorated.
Try the video to see how these Soothing Stretches are carried out in your Whole Health club.
Congratulations on taking cost of your health journey this summer time with the Beat the Warmth Collection and your Whole Health club! I hope you loved the Scorching Summer time Circuit, realized helpful hydration suggestions + easy recipes, and take time to revitalize your muscle tissue with the stretch routine.
Keep tuned for extra Whole Health club health inspiration, as I’ve extra thrilling blogs coming your method. Till then, keep robust and versatile, maintain stretching, and let’s proceed to Beat the Warmth collectively!
Cheers,
Maria
