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Lower Body Stretches

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Stretching is an important part of any workout routine. It helps increase your flexibility and reduce your chances of injury.

You should stretch both before and after your workout and make sure your muscles are warm (i.e., stretch after you warm up). Following are some common stretches for your lower body including your quads, hamstrings, glutes, calves and hips.

Do each stretch at least once and hold for at least 15 seconds (more if you have time!). Each stretch should feel good. If you feel any pain, ease up and go slower.

Hip flexor stretch

Hip flexor stretch

Hip Stretch

Cross left foot over right knee. Clasp hands behind right thigh and gently pull the leg in towards you, keeping upper body relaxed. Switch Legs.

Hamstring stretch

Hamstring stretch

Hamstrings

Lie on floor with knees bent. Straighten one leg and slowly pull it towards you, clasping the thigh, calf or ankle. Keep knee slightly bent. Switch legs.

Inner thigh stretch

Inner thigh stretch

Inner Thighs

Sit on floor with feet pressed together. Keeping abs in, lean forward until you feel a gentle stretch in your inner thighs.

hip_flexor_stretch

Hip flexor stretch

Another hip stretch

In lunge position, rest back knee on the floor, with front knee at 90 degree angle, abs in. Gently press forward until you feel a stretch in the front of the leg/hip. Switch legs.

Hamstring stretch

Hamstring stretch

Hamstrings

From above lunge position, slowly move backward until leg is slightly bent. Bend forward at the hip, keeping back flat until you feel gentle pull in the back of the leg. Switch legs

90 90 hip stretch

90 90 hip stretch

90-90 hip stretch

Sit on the floor with both legs bent at 90 degree angles. Slowly lean forward until you feel a gentle stretch in your hips. Switch legs.

Hip flexor stretch

Hip flexor stretch

Hip Flexors

From above position, straighten one leg and pull the other knee into your chest until you feel a stretch in your hip. Switch legs.

Spinal twist

Spinal twist

Spinal Twist

Lying on the floor, place right foot on the left knee. Using your left hand, gently pull your right knee towards the floor, twisting your spine and keeping left arm straight out, hips and shoulders on the floor. Switch sides

Lower back stretch

Lower back stretch

Lower back/hips

Lying on the floor, pull your knees into your chest and clasp your hands under your knees. Gently press your hips to the floor.

Calf stretch

Calf stretch

Calf Stretch

On hands and knees, straighten your legs, but keep them slightly bent. Gently press one or both feet towards the floor, keeping back flat and abs in.

Quadricep stretch

Quadricep stretch

Quadriceps

Lie down on your side using elbow for balance. Using other arm, slowly pull your foot towards your glutes, keeping both knees together and bent knee pointing down. Switch legs.

Benefits of Flexibility Training

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Flexibility is a joint’s ability to move through a full range of motion. Flexibility training (stretching) helps balance muscle groups that might be overused during exercise or physical activity or as a result of bad posture. It’s important to clearly understand the many benefits that result from a good flexibility program.

Improved Physical Performance and Decreased Risk of Injury
First, a safe and effective flexibility training program increases physical performance. A flexible joint has the ability to move through a greater range of motion and requires less energy to do so, while greatly decreasing your risk of injury. Most professionals agree that stretching decreases resistance in tissue structures; you are, therefore, less likely to become injured by exceeding tissue extensibility (maximum range of tissues) during activity.

Reduced Muscle Soreness and Improved Posture
Recent studies show that slow, static stretching helps reduce muscle soreness after exercise. Static stretching involves a slow, gradual and controlled elongation of the muscle through the full range of motion and held for 15-30 seconds in the furthest comfortable position (without pain). Stretching also improves muscular balance and posture. Many people’s soft-tissue structures has adapted poorly to either the effects of gravity or poor postural habits. Stretching can help realign soft tissue structures, thus reducing the effort it takes to achieve and maintain good posture in the activities of daily living.

Reduced Risk of Low Back Pain
A key benefit, and one I wish more people would realize, is that stretching reduces the risk of low back pain. Stretching promotes muscular relaxation. A muscle in constant contraction requires more energy to accomplish activities. Flexibility in the hamstrings, hip flexors, quadriceps, and other muscles attaching to the pelvis reduces stress to the low back. Stretching causes muscular relaxation, which encourages healthy nutrition directly to muscles; the resulting reduction in accumulated toxins reduces the potential for muscle shortening or tightening and thus reduces fatigue.

Increased Blood and Nutrients to Tissues
Another great benefit is that stretching increases blood supply and nutrients to joint structures. Stretching increases tissue temperature, which in turn increases circulation and nutrient transport. This allows greater elasticity of surrounding tissues and increases performance. Stretching also increases joint synovial fluid, which is a lubricating fluid that promotes the transport of more nutrients to the joints’ atricular cartilage. This allows a greater range of motion and reduces joint degeneration.

Improved Muscle Coordination
Another little-known benefit is increased neuromuscular coordination. Studies show that nerve-impulse velocity (the time it takes an impulse to travel to the brain and back) is improved with stretching. This helps opposing muscle groups work in a more synergistic, coordinated fashion.

Enhanced Enjoyment of Physical Activities
Flexibility training also means enhanced enjoyment, and a fitness program should be fun if you want to stick with it. Not only does stretching decrease muscle soreness and increase performance, it also helps relax both mind and body and brings a heightened sense of well-being and personal gratification during exercise.

As you can see, flexibility training is one of the key components of a balanced fitness program and should be a part of your exercise routine. Without flexibility training, you are missing an important part of overall health. Flexibility training provides many important benefits that cannot be achieved by any other exercise or activity. Good luck: I hope you enjoy all the wonderful benefits of an effective flexibility training program.

By Chad Tackett, president of GHF

Which Pilates is Which

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Authentic Pilates

The Pilates Guild is dedicated to the preservation of Pilates in it’s purest
form the way it was taught by Joseph himself.

Contemporary Pilates

While Pilates was undoubtedly a man ahead of his time, the science of exercise has evolved
throughout subsequent decades. Contemporary adaptations of Pilates’ principles
have emerged, leveraging advances in physical therapy, spinal research,
biomechanical principles and anatomical understanding to ensure each exercise is
performed with optimal safety and results in mind” – quote from Prime Time
for Pilates by Moira Stott-Merrithew with Catherine Komlodi and Alison Hope.
Modern Pilates

Unlike the traditional method, which focuses on constantly holding in the lower abdomen and
on extremely effortful movements, modern Pilates is firmly based on the
functional movement possibilities of the body. The exercises in this book are
influenced by developments in therapeutic massage, osteopathy, and the
Feldenkrais method, Butoh (a Japanese performance art developed in the 1950s),
and ante- and postnatal work. With easy-to-understand diagrams, drawings, and
photos, it provides exercises for maintaining good posture, fitness, strength,
grace, flexibility, and freedom from injury” – quote from the Publishers of
Modern Pilates by Penelope Latey.
The differences:

In the book Return to Life through Contrology, (edited, reformatted and reprinted by Presentation Dynamics Inc): Joseph wrote the following; and in italics modern or contemporary Pilates suggests:

Open Leg Rocker: “Roll” over backward trying to touch mat or floor with toes -roll over only onto the top of the shoulders your head should never touch the mat.

Many exercises suggest that knees should be ‘locked’ – not locked

Double Kick: Thrust chest out with head thrown back as far as possible… – a long neck, centered and held steady

About the spine: “be sure wherever indicated, to keep your back full length always pressed firmly against the mat or floor” – respect the natural curves of your spine.

The Seal: “press soles and heels firmly close together pointed inward”
– heels together, attracting ankles together.

Maybe these examples don’t sound so different, not different enough to matter anyway. But there are differences and that’s something to remember – you decide which you prefer.
Yogalates: A fusion of the ancient discipline of yoga with the modern Pilates techniques, the exercises mix both disciplines to develop core strength, help tone muscles, increase flexibility and reduce
stress. Yogalates is trademarked by Louise Solomon.

“Expand your Self, move gently and celebrate the many possibilities which the union of Yoga and Pilates will reveal. Through the comparison of breath, core strength and inner spirit, discover new sensations through familiar movement. Awaken your self, enliven your lines and brighten your Yoga/Pilates experience. – the pilatescenter.com

Yogilates: (book) Integrating Yoga and Pilates for Complete Fitness, Strength and Flexibility by Jonathan Urla
The Pilates Method / The Method: a name coined first by The Physical Mind Institute in Santa Fe (they have subsequently moved to New York) to represent the traditional Pilates exercises when the law suit was ongoing and the “P” word couldn’t be used.

Pilates with Chi: (book) combining Pilates with the eastern influences of Chi

PowerHouse Pilates ™: provides a fitness approach to Pilates education, founded by Marci Clark and Christine Romani-Ruby in an effort to make Pilates education easily available for fitness professionals.

Also a book by Lynne Robinson “Body Control 5 – Powerhouse Pilates with Lynne Robinson” and Mari Winsor “The Pilates Powerhouse”

Do’s and Don’ts about buying exercise equipment

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The right home exercise equipment can add variety, convenience and consistency to your workouts. But too often, after you’ve purchased a piece of equipment, you realize you’ve made a mistake. Gregory Florez, president of First Fitness, Inc., a personal training company, cautions against 10 common mistakes.

Don’t Overbuy Features

Like moths to a flame, people are drawn to cardiovascular equipment that has every conceivable readout and calculation. These gadgets often go unused, thorough, so they may not be the best place to spend your money.

The right home exercise equipment can add variety, convenience and consistency to your workouts. But too often, after you’ve purchased a piece of equipment, you realize you’ve made a mistake.

Don’t Skimp on the Basic

Sturdy construction and smooth, quiet operation are what matter most. For example, with treadmills, good deck cushioning and stability are key factors to look for.

The right home exercise equipment can add variety, convenience and consistency to your workouts. But too often, afteryou’ve purchased a piece of equipment, you realize you’ve made a mistake. mistakes.

Avoid Fast or Sight-Unseen Purchasing

Almost any treadmill feel fine during the first few minutes. Only when doing a longer workout will you notice things like excessive vibration and noise. For cardio machines, spend at least 20 minutes trying different programs; for strength equipment, do a set of 10 repetitions.

The right home exercise equipment can add variety, convenience and consistency to your workouts. But too often, after you’ve purchased a piece of equipment, you realize you’ve made a mistake.

Don’t Ignore the Top of the Line.

If you don’t try the best equipment first, you won’t know what quality features to look for. Florez advises staying away from infomercial products or other low-price equipment. A store specializing in fitness equipment is probably the best place to start your search. It’s not a bad idea to stick to brands you’ve used at health clubs—a manufacturer’s quality often carries over into home models.

The right home exercise equipment can add variety, convenience and consistency to your workouts. But too often, after you’ve purchased a piece of equipment, you realize you’ve made a mistake.

Don’t Overestimate Your Abilities

An exercise or movement that looks easy on TV may not work for you. For example, ski machines with independent upper- and lower-body motion may offer an outstanding cardio workout, but they also require a high level of concentration and coordination. People are less likely to use machine that have a high learning curve. When purchasing a strength training machine, look for one with simple procedures for changing weights. If adjusting the weight isn’t mind-numbingly simple, you’re likely not to do it!

The right home exercise equipment can add variety, convenience and consistency to your workouts. But too often, after you’ve purchased a piece of equipment, you realize you’ve made a mistake.

Don’t Limit Your Options

Although treadmills are extremely popular and reliable, elliptical trainers also provide functional movement with lots of variety. Stationary bikes—both upright and recumbent—are rebounding in popularity. Stair steppers, rowing machines, home gyms and equipment for exercise based on the work of Joseph Pilates are additional options.

The right home exercise equipment can add variety, convenience and consistency to your workouts. But too often, after you’ve purchased a piece of equipment, you realize you’ve made a mistake.

Don’t Ignore Your Personal Comfort

Make sure the rowing machine you are thinking of buying doesn’t put too many demands on your back. If you are looking at treadmills and are overweight or have orthopedic concerns, check for sturdy handrails, gradual pace changes and structural integrity. Look for a home gym that will adjust to your body height and size.

The right home exercise equipment can add variety, convenience and consistency to your workouts. But too often, after you’ve purchased a piece of equipment, you realize you’ve made a mistake.

Don’t Believe Everything You Hear.

Some fitness products that sound great on infomercials have limited effectiveness. Abdominal exercise devices, for example, don’t really offer any results beyond those achieved without equipment. (However, the devices can provide some head and neck support, if they fit your body size properly.)

The right home exercise equipment can add variety, convenience and consistency to your workouts. But too often, after you’ve purchased a piece of equipment, you realize you’ve made a mistake.

Don’t Go It Alone.

Ask questions of other exercisers and fitness professionals, as well as equipment representatives. Before buying, find out about equipment delivery, setup, warranties and return policies.

The right home exercise equipment can add variety, convenience and consistency to your workouts. But too often, after you’ve purchased a piece of equipment, you realize you’ve made a mistake.

Don’t Overlook the Little Things.

Not all effective exercise equipment needs assembly and takes a lot of space. Heart rate monitors are highly recommended by many personal trainers. Fitness balls, bands, tubing and exercise videos can also add safety, creativity, comfort and variety to your activity program. The best investment of all may well be the least expensive—a water bottle!