A pulled hamstring is a pain in my ass- seriously. I knew it was getting tight and I didn’t step up my stretching. Wham Bam one little move the wrong way and I’m limping for a few weeks. The reason my normal daily stretching didn’t keep it stretched out is I teach 3 stretching/ resistance band classes in less than 12 hours. We’ve been doing a new (really awesome) lower body resistant band workout that should have a rest day between workouts. What I should have been doing and will start doing now is using a weaker band for 2 of the classes so as not to over work my muscles. Hindsight is always 20-20! You get the most benefit from a resistant workout (either with bands or weights) 2-3 times a week. The recommended times vary depending on age and fitness ability but you can get a decent upper body and core workout done in 15-20 minutes. What ever you do don’t forget to stretch!

Hamstring Stretch

Finally it’s here! The wait is over! Number 3 of the all time best stretches! Three exclamation marks must mean this is important news. This is my personal favorite stretch, as a long time low back pain suffer I know a great stretch when I see (do) one. Low back, sciatic nerve, and hip pain are all addresses when doing
this stretch.

The Periformis muscle runs from the side of the tail bone (Sacrum) to the top of the femor (leg bone), these are deep to the gluteus maximus (Butt). Periformis is one of the “deep six” muscle that are responsible for lateral rotation of the hips, needed for walking, running and turning.

This is the levator scapula stretch. A physical therapist once told me if she could get everyone to do one stretch this would be the one. When you wake up with a stiff neck or have trouble looking behind you when your backing up your car, this is the stretch for you. This is one of the top three stretches everyone should do.

Interested in a 3 way? Here is a 3 way should stretch that stretches the Biceps, Deltoid, and Pectorails muscles. These are the muscle that you feel at the top of your shoulder/ arms. Give it a try after a hard day in the garden.

A seated exercise class is perfect for anyone who isn’t able to stand for long periods, has balance problems or has trouble getting on the floor. My chair class has some pretty active folks, who for varied reasons don’t want to get on the floor. Of course I heard the jokes about getting down is no problem – it’s the getting up that’s hard. There are a few people who have health problems such as hip or knee issues, illnesses such as mild stroke, Parkinson’s, or some have balance problems. We can exercise and stretch from head to toe and never leave our chair. New Classes start next week. Join us to feel GREAT!

Help! I’m free falling from a sugar and carb high. Family, friends, and a holiday means a bit to much indulging in the finer things in life. After a rough holiday or vacation I like to put myself on a mini cleanse to get the sweets and breads I’ve been consuming out of my system. I’ll spend a few days eating lots of salads, vegetables and protein; plus getting back on track with my workout routine. It doesn’t take much to get my best intentions derailed, so I do have to restart my exercise routines right away. Even when I feel I’m not up to 30 minutes of stretching or an hour walk to start my day, I can make myself do 10 minutes of stretching and 20 minutes of walking at an easy pace. The next day I can usually get back to my usual routine. What tricks do you use for sticking with your exercise routine?

Three weeks ago when I started my countdown challenge to summer (and I took up my old New Years Resolutions that I had already cast aside), I decided to make some changes in my daily life. So far I’ve picked some realistic goals, increased my walking speed and looked at some new healthy recipes for the spring. This week my focus is on increasing the amount of vegetables I eat. It’s shocking how easy it is to go through the day with out eating many vegetables. Most days I’ll have 2 with my dinner, salad and a veggie, but some days it’s only one or the other. Eating vegetables is a fast and easy way to make your diet healthier. They help fight cancer and other illnesses by providing our bodies with vitamins, antioxidants and fiber. This week I’m going to make sure I’m eating them with lunches, snacks and dinner. Maybe sneak in some veggies with my scrambled eggs at breakfast. It’s almost asparagus season here in Michigan join me in learning some new ways to cook them.

Here in cold, rainy Michigan it can be hard getting outside to walk. I’m not putting the treadmill away yet. Check out this fun video from OK Go- and get moving!

Not every one is able to get down on the floor to exercise. You might be over weight, have bad knees, be restricted by age or space. Chair stretching can be done any where, airports, rest stops, airplanes, living rooms or kitchen chairs.

WHY STRETCH YOUR HAMSTRINGS
Stretching your hamstrings/back of thighs (and the opposing muscles the quadriceps/front of the thighs) is important when it comes to taking pressure off the low back. When the quadriceps and hamstrings are stretched they help balance the pelvis thus balancing the core. The core being the area from mid/lower back to the hips. When the quadriceps or the hamstrings are too tight they can pull your hips to the front (anterior) or to the back (posterior), either of these conditions contribute to low back and hip pain.

SYMPTOMS
A person with tight Hamstrings will usually have pain when walking and when sitting pain can be felt on the bottom of the buttocks (the sit bone).

THE STRETCH
Sit on a chair with an 8 foot rope looped over the foot of the leg your stretching. Place your hand on the exercising thigh and extend your leg (foot) up in front of you by contracting your quadriceps and your lower abdominal. Use the rope at the end of the stretch for a little assistance and to enhance the stretch. You should stretch to mild irritation, holding the stretch for 2 seconds or less- repeat 10 times.

8 weeks until Memorial Day, and the beginning of my Summer. Last week I went back to Weight Watchers and put some energy toward some healthy eating. This week I’m focusing on deciding how to ramp up my exercise routine. I’m already a walker and walk 2-3 miles a day during the winter, and 2-6 miles a day in the summer. I love to hike during the summer too and I do a little kayaking and bike riding. I’ve introduced a little bit of working out with weights and I’m interested in doing more with that. I’d like to take my summer activities to a higher level by biking and kayaking more often and getting a longer weight routine going. What activities do you like to do? I’m a firm believer in starting small and slowly working your way up. If your sedentary and have no exercise or workout routine start with a 10 minute walk or stretching routine. Once you get moving you’ll love it.

Learn how to stretch with this video!