Your posture affects everything you do in life, work and sport. The way we move, or don’t move, through our day has lasting effects on our body. Here are the 5 main areas of which you should be mindful, to minimize the chances of poor posture impeding your day and your ability to be active.
Chest/Biceps
Rounded shoulders are usually one of the first indications of poor posture and some muscular imbalance in that area. Oftentimes, this will suggest that the chest, or pectoral muscles, and the biceps are tight. Shoulders that are rounded forward towards the front of the body shorten these muscles, causing tightness. Daily activities that may cause this include typing at a computer while sitting at a desk or carrying a backpack heavier than it should be. Great stretches to help lengthen these muscles include the doorway stretch pictured below, and child’s pose.
Hip Flexors
The hip flexor muscles play a vital role in posture, as they connect the torso to the legs, aiding in spine stabilization. Tight hip flexors often reveal an anterior pelvic tilt, meaning the pelvis is rotated forward and the spine exhibits added curvature. The shortening of these muscles, as well as an excessively curved spine, will cause the upper body to be shifted forward. A sedentary lifestyle or sitting for prolonged amounts of time may cause this tightness. To help decrease tension in the hip flexors, make sure to get up and walk around if you find yourself sitting for an extended period of time.
Quadratus Lumborum (QL)
A tight quadratus lumborum, or QL, is often the source of low back pain and an anterior pelvic tilt. The Q Lis located in your lower back on either side of the lumbar spine. It starts at your lowest rib and ends at the top of your pelvis. Much like the hip flexors, a tight QL can be the result of sitting for long periods of time, sedentary behavior, and weak core muscles. Strengthening the core muscles and stretching the QL through back rotations will help correct this imbalance by bringing the pelvis and spine back to a more neutral position.
Latissimus Dorsi (Lats)
Are tight lats affecting your posture? Tight latissimus dorsi, or “lats”, can be easily observed during a postural assessment. Look at yourself in the mirror: Is one shoulder higher than the other? If one side of the torso appears shorter than the other, the side that appears shorter is tighter. This imbalance can be caused by carrying a bag on only one side of the body. By carrying a bag on one side, the lats on the other side will start to compensate and shorten for the unilateral added weight. Favoring leaning to one side more when sitting will also cause tension on that side’s lats. Make sure to properly stretch both side lats during the day. If a shoulder bag is being used, make a conscious effort to not overstuff it so that the spine can stay aligned, and alternate carrying on your left and right side. The stretch pictured below is one of many to target this area, and is a fan favorite amongst our clients.
Neck
Stiffness in the neck muscles will also cause a shift in posture. In today’s technology-based society, it is easy to find ourselves looking down at some sort of screen, whether it be at a monitor in the office, or a phone on the commute home. This repetitive stance of looking down causes the muscles in the front of the neck to tighten and the head to protrude forward, placing it out of line with the spine. Bringing any electronics in use to eye level, as well as making a conscious effort to sit up straight, will aim to prevent this imbalance.
Good posture takes practice and mindfulness of how you carry yourself throughout your day. Better posture leads to a better, more comfortable life.
Written by, Emma Younghans and Ariel Scheintaub, Stretch Therapists in Tribeca.
As our Hamptons studio at the SoulCycle BARN gets busier with riders, we’re helping more and more clients get more out of every class, and participate in more rides.
Spinning has become a dominant force in the fitness industry. As its popularity increases, so does the necessity for understanding spinning’s impact on the body. These classes provide a great way to sweat, burn calories, and have fun while doing it. Yet as more time is spent on the bike, more pressure is put on the muscles tasked to complete the pedaling action. The muscles most affected by the repetitive motion, also happen to be some of the largest in the human body; your quads, glutes, and upper back musculature.
QUADS
The quads are broken up into four muscles, hence the name “quad”. The quad muscles assist with the extension of the knee and are used for activities like walking, running, and other physical activities like spinning. With the high intensity demands of spinning classes, extra strain can be placed on the quad and the various points at which they insert or attach. This increases the possibility of strain and injury in the knee, hip, and low back. As the quads become tight they are unable to extend the knee fully, placing greater strain on the knee, hip, and low back to complete the motion. Tight quads will also pull your pelvis down, creating a pelvic tilt. This will throw your low back out of alignment and produce low back pain. A great way to avoid these injuries is by getting stretched. LYMBR therapists can reset a pelvic tilt in less than 3 minutes, and our quad stretches restore mobility and function to the quadriceps. By creating greater function, we allow the muscles to better assist with the extension of the knee, thus removing stress on the knee, the pelvis and therefore the low back.
GLUTES
The glutes are made up of three muscles: The glute maximus, the glute medius, and the glute minimus. Each muscle serves an important purpose in spinning, primarily dealing with extension at the hip, or the downward “push” of your stride. The glute max is one of the primary movers in spinning and creates the “push” off the pedal. The glute medius serves as a pelvic stabilizer during dynamic movements. As the spinner lifts one foot up and drives the other down, glute medius holds the pelvis in a neutral position. This lessens the chance of a low back or pelvic injury. Glute medius can be especially tight for females due to women having anatomically wider pelvis. The glute minimus helps shift your body weight to keep you balanced while pedaling. To ensure the glutes are performing all of these tasks, it’s important to stretch and take your glutes through their full range of motion. Keeping the glutes loose will keep the pelvis stable while you ride, assist with balance, and will ensure that you are not compensating with other muscles to complete the hip extension.
UPPER BACK AND SHOULDERS
Although they’re certainly not as common, upper back and shoulder injuries can also occur from spinning classes. The upper back, specifically your traps, lats, and rear delts (shoulders), are responsible for holding your body upright as well as stabilizing the shoulder through dynamic movement. When people spin, they often get into the habit of hunching over the handlebars and tensing up their shoulders. What this does is lengthen these muscles to the point where they are no longer able to function. Since these muscles do so much to facilitate posture, as their function begins to waver, so will your posture. Your chest will begin to tighten as well as your core, your pelvis will tilt, and your shoulders will lose stability. By stretching out your chest, core, shoulders, and neck we can restore proper length to shortened muscles and therefore take pressure off your back and rear shoulders. This will help reaffirm correct posture and make your experience on the bike much more comfortable.
Spinning is a fantastic form of exercise. You can burn calories, exercise your heart, increase endurance, lower body fat, all while being a part of a larger community of people trying to improve themselves. Like any activity, however, it’s best to start slow, and always listen to your body. We all have activities we love to do. If spinning is yours, then why not make sure your body is in its most mobile, functional state so you can make the most of every class.
Written by Conner Fritchley, Stretch Therapist in our Darien studio.
“You’re not a rider unless you’ve fallen off seven times.” This is one of many proven mantras in the Equestrian community. Equestrians are some of the toughest and strongest athletes I have come to know during my lifetime. Over time, we riders learn numerous aids, cues, and body positions to influence and support a horse’s movement. A full day of schooling, showing, and barn chores can leave us aching and exhausted. As hopeful lifelong equestrians, we need to start thinking about how our own body’s health and flexibility affect the flexibility we strive for in our four legged partners.
How can LYMBR help improve your riding?
I have been an avid horse-lover, rider, and competitor since the age of 5. Spending hours in the saddle can really take a toll on your body, and it wasn’t until coming to LYMBR after a fall that I started to connect some dots. Equestrians tend to be creatures of habit. We mount, dismount, tack up, and connect with our horses through groundwork, always on the left side. It’s a repetitive lifestyle, and constantly performing the same movements over and over again creates muscle imbalances in our body. Imbalances lead to discomfort and often times pain. No matter their discipline, most equestrians struggle with tightness and sore muscles in the hips, adductors, glutes, calves, spine, chest, shoulders, and neck. We spend a lot of time and effort caring for our horses and honing in on our connection in the saddle;why don’t we spend as much time and effort on our own bodies?
As a therapist and a client, LYMBR has helped me understand both the individual functions of muscles and how they work together while in motion. Because each LYMBR session is completely personalized, everything is catered to reach your goals. With therapists experienced in a wide variety of sports and exercise modalities LYMBR is able target those tense muscles through an intricate series of stretches. Learning how to target and lengthen those muscles while strengthening their counterparts has enhanced my riding enormously. Remember, for every working muscle, there is anopposing muscle working in the other direction. Also because I have become more open and available through stretching my connection to my horse feels stronger.
Lets go deeper…
The pelvis and lower back are irritated in practically every rider. Riding can actually promote and enhance stiffness that leads to poor riding posture. It can block aids and movements from you to the horse creating a domino effect. Our hips are another point of interest, while riding, they are in constant flexion, leaving our hamstrings lengthened. Often when a rider is swinging their legs or cannot keep their legs in alignment, it is because our hamstrings are not as strong as our hips. We strive for symmetry in our horses and our own posture; we want to make it look like riding is easy! If we are dealing with discrepancies in our bodies, it will affect the way your horse responds while under saddle. This is why these issues can and should be addressed out of the saddle.
Whether you are a new rider who wants to help recover those newly hard-working muscles or a seasoned competitor hoping to improve for this upcoming show season, better mobility, flexibility and range of motion that comes from proper stretching will help take your riding to the next level.
Written by Samantha Fabrikant, LYMBR Stretch Therapist and Equestrian.
Now that golf season is here, many of our clients are making their way back to the links for some much-needed and long-awaited tee time. These early months of the golf season are extremely crucial. If you haven’t prepared your body for the technically challenging movements of golf, then your season may be over before it begins.
In the past, we’ve covered how technically challenging and impactful a golf swing is on the whole body. When we think about stretching for golf, the focus is on relieving tension in the hips, adductors, and low back muscles to increase drive and create tension relief on the low back. These are the obvious areas to treat to allow for increased rotation and overall stability over the ball, but they are not the only muscles to investigate.
There are small nuances that go into the sport that can have a similar impact on your body’s range of motion and ability to function. One of those nuances is influenced by something we do every day; walking. With the implementation of golf carts people are walking less and less on the course, and although this is convenient, it’s really not doing your body any favors. Similar to hip and back overuse injuries of the golf swing, you can produce similar overuse injuries in your feet from walking, sitting, walking, and sitting again. This aspect of the game warms up the muscles, lengthens them, and then once you stop moving, contracts and thus shortens the muscles. Shortened muscles in the feet can lead to inflamed plantar fascia (plantar fasciitis), achilles/soleus injuries and calf tightness; all which eventually lead to limited motion and subsequently knee or hip problems.
When your feet are not functioning properly, the impact is felt on your golf swing. Your feet are first contact and therefore first to initiate the movement of the swing. If the range of motion of your feet and ankles are limited, then so will be your rotation. A limited ability of the feet will lead to limited follow through in the golf swing.
At LYMBR we have specific protocol for feet, ankles, and toes to make sure you are getting optimal performance from those areas. Remember that feet are the first point of contact to the ground, if they are weak, then the rest of the body is functioning on an unstable foundation. By stretching your feet and ankles we can restore range of motion and overall flexibility of those specific muscles. This will make them more able to absorb impact, withstand hours of stop and start walking, and allow for proper rotation of the ankles through the duration of your swing.
Written by Conner Fritchley, Stretch Therapist in our Darien studio.
March Madness is here, so it’s time to discuss stretching for basketball. The fundamentals of basketball are simple to grasp; dribbling, the jump shot, the chest pass, the rebound. Competitive-level players have mastered these abilities on a basic level and are always looking to hone their skills to improve their game. The sport played at such a level requires quickness and agility, as angle, direction, and explosiveness of each movement is constantly changing. Effectiveness of these movements is minimized in players with limited range of motion. By implementing specific stretch protocols into a basketball player’s daily routine, performance can be enhanced.
The stop-and-go nature of the game requires both agile and explosive movements. Proper extensibility of the quadriceps, adductors, glutes, hamstrings, and calves is necessary for those fast-breaks down the court, or powerful movements to the basket. Dynamic stretching beforehand increases oxygen and blood flow to those muscles, preparing them for full range of motion through the joints. It also stimulates the nervous system to increase awareness for performance. It is this enhanced neuromuscular ability that could give a player that advantage early in the game.
Incorporating stretching into a basketball warmup can also help prevent injury. Some of the most common basketball injuries include lateral ankle sprains, patellofemoral inflammation, and hamstring strains. While injuries occurring from trauma to the area are unpredictable, others can be prevented using stretching. By stretching muscles surrounding the hips and knees, the stress of those muscles on the knee joint will decrease. For example, the pulling sensation felt on the kneecap in those with patellofemoral pain can be lessened by stretching the IT band, quadriceps, hamstrings, and calves. Decreasing the amount of stress on a joint can reduce inflammation and bring muscles to their optimal length without overlengthening them.
Although lower limb injuries make up the highest portion of basketball injuries, it is also vital for basketball players to maintain proper flexibility in their trunk and upper body. Lumbar strains and sprains are the most common after lower limb injuries and are caused by trauma or overuse. The twisting, pivoting, and bending movements a player must make to create space, combined with a rigorous schedule, predispose the muscles to overuse. Our lower back stretches emphasizing the quadratus laborum, lumbar fascia, and multifidus, will help relieve the tension carried in the lower back, bringing these muscles to their optimal length pre and post-workout.
Keeping a basketball player in good range of motion can only help to keep the body aligned and flexible to optimize performance.
Written by Ariel Scheintaub. Ariel is a Stretch Therapist in our Tribeca studio.
There isn’t a single muscle that isn’t tested when it comes to the full totality of the sports of baseball and softball. Every aspect of these games is both mentally and physically demanding. The mental aspect demands that players have a wealth of knowledge and strategy about the game i.e. pitch selection, hitting for contact or power, knowing when to steal, etc. However, if their bodies are not flexible, mobile, stable, and strong, then just understanding the game is not going to get them very far. At LYMBR we hope to assist our fellow baseball and softball players by stretching muscles involved in the three movements of the sports: swinging, throwing, and running.
THE SWING
In your swing you use your deltoids, infraspinatus, wrist pronators/supinators, psoas, hip rotators, and lats to complete the swing. However, the function of any and all successful swings begin in the same place: the hips. Bat speed, point of contact, and how far that contact will go is determined by the rotational force of your lower body. It doesn’t matter how strong your upper body is, you will never be able to hit it as far as someone with better lower body rotation. The muscles listed above are consequently lengthened and shortened to complete the motion of the swing. If you’re doing this multiple times a day, every day, for years on end, then those muscles will adapt to the length and motion you’ve made it comfortable with. It’s repetitive action, and it’s one of the most common muscular adaptations we see here at LYMBR. By stretching out the back, shoulders, hips, wrists, and forearms we relax your connective tissues and lengthen your muscles back to its original length. This creates muscle balance. Swinging a bat at a tiny ball moving between 60-100 mph is hard enough without a tight, imbalanced body.
PITCHING AND THROWING
If the old adage “the best offense is a good defense” holds true, then pitching and throwing create the trebuchet that defends the castle of victory from total onslaught. At its most base, you’re just playing catch, but pitching and throwing at its heart is primal, ruthless, and steeped in strategy. You must understand pitch variance, changing your delivery times, hitting your cut-off man from the outfield, whether or not to risk the far throw to home. What sets great arms apart from good arms is the overall comprehension of the throw itself. This is another motion dictated by the force production of your lower body translated to your upper body. We are using similar muscles to swing such as the hip flexors, hip rotators, rotator cuff musculature, deltoids, lats, and wrist pronators but now with more engagement from the pectoral muscles, the quads, glutes, hamstrings, and the muscles responsible for flexion in your back. If these muscles are tight or out of place, then they have a higher chance of misfiring along with a much higher chance of injury. By loosening these muscles, we improve the range of motion of the joint, which allows the joint to move in it’s normal range, rather than a limited range created by repetitive movement or overuse. This will reduce tissue trauma which could lead to inflammation or spasm and by increasing range we allow for proper motion which will reduce injury prevalence. When it comes to pitching, whether it be baseball or softball, efficiency is the name of the game.
RUNNING
Running is often undervalued in softball and baseball. Often for a good reason. This sport is highly technical and extremely strategic. If you are a power hitter with a cannon for an arm and a very high baseball IQ, then running and speed is not a prerequisite for you. However, a decent majority of baseball and softball players are not that and use speed as a way to get on base, make tough plays in the gap, and allow for more ground to be covered in the infield. Most of the athletes we see at LYMBR are not solely athletes. They’re students, they’re kids, they’re hunched over A LOT, and very rarely do we find they have proper posture. Improper posture will lead to a pelvic tilt either anterior or posterior. When our pelvis is not aligned with the rest of the body, force production from the legs will be drastically cut. By realigning the pelvis, we are putting our legs in proper position for power and force. This could be the difference between a stolen base and an out, a double play and an error, or a diving catch and a face plant. Baseball is not an endurance sport so to speak. The games can be grueling and tiresome, but the movements are usually Quick and explosive, followed by periods of rest. These quick movements can become problematic if the muscles responsible are tight or unconditioned. It will increase your chance of injury, and your central nervous systems response to the play will be slower. By stretching out the muscles responsible for running like the psoas, IT band, calf, glute, hamstring, and ankle muscles we can improve flexibility which will increase blood flow, energy levels, and provide more oxygenated blood and nutrients to your body. Stretching also primes the central nervous system for movement, so the quickness at which you respond during activity will subsequently increase.
The winter months were long with the lingering cold, the biting wind, and the decreased access to outdoor activities. But spring is here, which means that sports like softball and baseball are in full swing. A sport that combines physical activities such as swinging, throwing, and running. Activities, that without optimal flexibility, mobility, stability, and strength could cause season ending, or career ending injuries. If you’re ready to start your season now, if you’re ready to create the most efficient version of yourself, if you’re ready to reduce injury and increase performance, then please join us at one of our LYMBR studios.
A Note from an injured ball player: Listen to your body, if something doesn’t feel right, please get yourself checked. Take one game, or one season off, rather than dealing with an injury for the rest of your life. It takes 4-6 minutes to stretch your shoulder, and rotator cuff muscles to prevent injury and inflammation. Inversely, it could take up to 4-6 months,often longer, for a full rotator cuff recovery. Do the math, take the time, talk to experts, and take care of yourself. There is nothing more demoralizing than hurting yourself on the field, and never being able to come back from it.
Written by Conner Fritchley. Conner is a Stretch Therapist in our Darien studio and played High School Baseball.
Yoga is a wonderful discipline where the mind and body interact together to take the practitioner to different levels of self-awareness. One aspect not well understood is that Yoga is not only about stretching but also about strengthening, conditioning, proper breathing and balance. The demands of a 60 to 90-minute yoga class can leave the practitioner feeling sore, tight and tired.
How can LYMBR help to improve your yoga practice?
I’ve been practicing yoga for almost ten years and have been an instructor for half that time. Even though I’ve always been very flexible, there were always postures that were more challenging to me after years of practice. The work we do at LYMBR has helped me to understand better where my restrictions are and how to address them properly. Not only do I have a better understanding of how the postures work in my body, but also how to properly stretch those restricted areas and how to strengthen unstable areas so my body is more balanced. It is very important to understand that for every tight muscle in your body there’s another muscle somewhere else (antagonist muscle) that is not working properly.
Isolation is key when it comes to LYMBR stretches. When a yoga pose is done, there are multiple muscles being stretched. Let’s take a forward bend for example: calves, back of the thighs, hips, and lower back are under elongation forces, so it can be very difficult to decipher where the restrictions are happening along the connective chains.
It is very common for yoga practitioners to be unable to fully extend the knees when doing a forward bend. Usually this is blamed on the distal hamstrings, but the calves are also responsible for lack of full range of motion in the knee. Another very common issue when dealing with forward bends is back discomfort, which is usually related to proximal hamstring tightness.
The more complex the muscle, the more stretches we must perform.
The stretches we do at LYMBR are very targeted and very specific. The more complex the muscle, the more stretches we must perform in that muscle to make sure we cover all the different aspects of those tissues: origin, insertion and diverse fiber orientations.
Let’s take the hamstrings for example: this group consists of three muscles (semitendinosus, semimembranosus and biceps femoris); with the work we do in our studios we target each one of them individually. By isolating the muscles in that way, we undo the restrictions from the areas that otherwise are inaccessible through regular stretches. The hamstrings are not only responsible for hip extension and knee flexion, but key in knee rotation, thus the health of all three hamstring muscles are key for proper knee stability when performing a warrior pose and hip mobility when doing a downward dog.
Whether you want to get your body ready to start practicing yoga, or you are a seasoned practitioner who wants to take the practice to the next level, targeted personalized stretching will help you reach your goals.
Written by Adrian Garcia. Adrian is a Manager and Stretch Therapist in our Newton Studio, as well as one of our Therapist Trainers and a Yoga Instructor.
Written by Todd Miskell, Certified Personal Trainer, LYMBR client.
As a personal trainer, I highly recommend LYMBR Personalized Stretching as an additional tool to your fitness arsenal. No matter who you are – novice amateur, advanced or professional athletes (or even former college athletes who still “attempt” to compete, like myself…) – the limitations of improper stretching can make a difference between winning or losing, as well as maintaining a healthy lifestyle.
“The ability of LYMBR to resurrect
my athletic career is something I will forever be grateful for.”
Most individuals aren’t willing to take the necessary steps to avoid the nagging pains and lingering discomfort they routinely experience in their daily lives. The amount of times I’ve heard someone tell me that they simply “can’t do that exercise or motion,” but haven’t made any attempts to improve their current situation… I swear, it’s enough to drive you insane! I can honestly tell you of the first 5 people I suggested to try LYMBR, within a couple weeks, were able to do exercises or athletic feats that up until then, seemed impossible. Everyone has limitations that hold them back from reaching their goals – the question is, how do you overcome these obstacles? With proper, personalized stretching and education, I believe everyone would be much more likely to attain the fitness goals they’ve set out to accomplish.
Now from a personal standpoint, I purchased my first LYMBR package about 9 months ago, and since then, I’ve seen it change my own personal fitness goals immensely. After suffering a gruesome knee injury over 8 years ago (Ruptured Patella Tendon and Torn ACL, MCL, and PCL), I originally thought that my chances for regaining my previous form was no longer in the cards. However, I discovered that not only have I overcome this setback, but I’ve also accomplished physical feats that I never dreamed of even before the injury. The ability of Rick and his team (special THANK YOU to Adrian, Andrew, Lauren, Nick, Noah, and Shannon!) to resurrect my athletic career is something I will forever be grateful for, and it’s the motivator I use to get more people to understand the benefits of their help!
So if there are things you have been looking to accomplish, but feel like you’ve been limited in any way, I highly recommend you utilize the LYMBR staff to help you address your own personal needs – you can still achieve anything, but it takes a little help along the way!
At LYMBR, we are no strangers to the concepts of relaxation, performance and recovery. One area this is especially true is with high impact sports such as skiing, and the importance of proper stretching for skiers of all abilities.
Skiing comes with so many opportunities for muscles to tighten around the knee and hip joints. When you think about what your lower body goes through during a ski trip, it should be no surprise why injuries like ACL, MCL, meniscus tears, and hip tightness become so common. You drive to the mountain seated in a flexed position that tightens the muscles around the knees and hips, such as your anterior tibialis, glutes, hamstrings, and quads. Factor in the ski lift, the moguls, the impact of jumps and the quick twists and turns and cold temperatures – there are so many opportunities for one’s lower body to tense up. By stretching muscles around the knees and hips like the IT band, the adductors, the quads, and hip flexors, that tension can be lessened and prevented. By releasing the tension, you are putting your muscles in a more optimal state to perform better and reduce your risk of injury.
The high speed and performance demands of skiing creates a level of unpredictability in your body, especially in an area as sensitive as your knees. The reason for this is because of the complex genetic engineering that goes into the makeup of the lower body. The knee, for example, has an extremely large threshold for impact absorption that allows people to run and jump at unprecedented levels of competition despite moving in a simple hinge motion. However simple the motion, the amount of muscles used to perform the hinge itself is actually quite drastic. If these muscles like the quadriceps and the calves are underused or have weak function there will be drastic increase of injury, and therefore decrease in performance. In order to aid the knee in performance we move these muscles through their normal range of motion and try to increase the degree of range each time. By stretching and progressing the musculature around the knee we help promote proper movement and elasticity from the largest movement contributors to the smallest. Prepping each muscle allows the knee to perform at its best, as it works as one cohesive machine made to perform rather than a crucible of tension waiting to implode.
Stretching can also help you recover from inefficient movement patterns in your knees. If you have orthopedic deformities in your knees, then the proper structure and alignment of your lower body is compromised which can be dangerous in a high impact sport like skiing. It is similar to being in a building with compromised foundation during hurricane season. If the structure of the house is not solid, then it will not support the impending impact and the house will be compromised. Consider LYMBR as hurricane-proofing for your body. We realign the structure, strengthen the foundation, bolster the formation for maximum absorption of impact, and facilitate the overall strength of the construction.
While the tendency is to focus solely on the lower body, it should be stressed that the upper body should not be overlooked.
Your upper body is impacted from the twisting of your torso while changing direction, planting your poles to create momentum, and bracing when falling. Fractured wrists and shoulder dislocations are just as common in skiing as lower body injuries and can be treated with the same methodology. Our shoulder protocol focuses on stretching the shoulder and it’s many attachments like our triceps, biceps, pectoral muscles, deltoids, rotator cuffs – moving them through full range of motion. Our wrist protocols will stretch the muscles in your wrist and forearm like your proximal wrist flexors and your brachio radialius to loosen up the wrist and bring the muscles to their appropriate length. Both of which will increase awareness during performance through stimulation of the nervous system which can make a significant difference in a quick sport like skiing.
The ski season is short, and most ski trips are taken on the weekend after a long busy week. That, coupled with the cold weather, means your body deserves the proper preparation before heading up to the mountain, and the proper recovery when you get home.
Written by Conner Fritchley. Conner is a Stretch Therapist in our Darien studio.
Setting these goals may be simple but keeping them may not always be. Starting or increasing a fitness routine with an ill-prepared body means a greater likelihood of injury and a greater likelihood that the injury will derail you.
Here are a few ways adding stretch protocols into your daily life will allow your body to feel restored and at its best to make sure your goals stick.
REDUCES LIKELIHOOD OF INJURY Areas that often have more stress placed upon them when starting a new fitness routine include the low back, knees, and hips. If your starting point is a mostly sedentary lifestyle, sitting and lack of movement for an extended period of time stiffens and shortens the muscles. When a new fitness regimen is initiated, the involved areas will be going through greater ranges of motion they may not be used to, leaving them more prone to injury.
Our active method of stretching allows the muscles to be properly warmed up and lengthened before starting an activity. Blood flow and oxygen to the muscles is increased, providing protection to the joints. Muscle imbalances are lessened when stretching as well, allowing the body to have better mobility and alignment to properly grasp the technique of the activity. Active stretching combined with a light warm-up prior to exercise will minimize the risk of getting injured when starting a new routine.
IMPROVES POSTURE AND ALIGNMENT Stretching helps to correct any muscle imbalances in your posture. Soon after starting a new fitness routine, you may notice a shift in your posture. You may find your posture improving, as you are strengthening muscle groups to help you stand taller and straighter. On the contrary, new fitness routines may also negatively impact posture. If you are beginning a new routine with less than ideal posture, chances are you will have improper form in your workouts and increase the likelihood of pain and soreness. For example, if you start with shoulders that are rounded and elevated, your range of motion and body positioning will be unnatural and compromised. Stretching the upper body will help lower the shoulders and lengthen the spine reducing compensations and allowing you to perform your activity properly. Stretching aims to restore the muscles to their optimal length and position.
Similar to posture, new fitness routines will affect the body’s alignment. A properly aligned body will have the head, shoulders, spine, hips, knees and ankles all in line. Keeping all of these joints linear will place less stress on the spine to help better your posture.
IMPROVES RANGE OF MOTION
If you are a regularly active person, you will find that incorporating stretching routines into your daily life will enhance your workouts. The increase in range of motion associated with stretching will allow you to perform your best. For example, stretching the hip flexors and quads will allow more range of motion to help squat deeper and put more power into spinning. Stretching the upper body, like the pecs and shoulders, will allow greater mobility to be put into those boxing workouts. The lengthening and lightness felt throughout the body from implementing these stretch routines will aim to increase performance.
REDUCES SORENESS AND PROMOTES RECOVERY
Any soreness post-workout is not problematic: it is your body letting you know it is adapting to the new stresses placed upon it. Excess soreness, however, can leave you feeling tight, fatigued, and unmotivated to keep up with your routine.
Stretching after a workout, whether it be directly after or the following day, will alleviate sore muscles. Even a few minutes of stretching will increase blood flow, oxygen, and nutrients to those tender areas. This will not only reduce soreness after a workout; it will properly prepare you for your next one.
Whether you are a fitness novice or looking for new ways to maximize those workout gains, prepare your body now. Get a head start now and make 2019 the year you crush your fitness goals. Incorporating stretching into your daily life before you begin your new fitness routine will leave your body feeling ready to take on any workout you set your mind to. Keeping stretching in your routine will keep you on track way past the time most people drop their new year routine. Here’s to a happy, healthy, and restored body in the new year.
Written by Ariel Scheintraub. Ariel is a Stretch Therapist in our Tribeca studio.
