Flexibility + Rest for Scorching Days
[Summer Stretching Routine]
Maria Sollon MS, CSCS, PES
Let’s maintain you lookin as scorching as a spicy pepper whereas feeling cool like a relaxing 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. Have been speaking concerning the really feel good strikes you are able to do in your Whole Gymnasium, or anyplace mimicking the identical actions! The Summer season Stretching Routine is designed to enhance your flexibility, ease pressure, and assist your thoughts and physique unwind after a scorching day.
This ultimate weblog within the collection showcases a motion treatment to calm down, refresh, and sooth your muscle groups!
BEAT THE HEAT SERIES OVERVIEW
Earlier than we dive into our rest 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, you’ll want to examine them out for refreshing methods to maintain cool when it’s “oh so scorching” outdoors!
Half 2: Be taught important hydration tricks to maintain your physique feeling it’s greatest.
Half 4: (Present Weblog) Learn to maintain your muscle groups limber and unwind after a scorching day with a Soothing Summer season Stretching routine!
BENEFITS OF RELAXED MIND + BODY
Having a relaxed thoughts and physique can convey quite a few advantages to your total well-being. Listed below are 5 vital benefits of reaching a state of rest:
1. Diminished Stress and Anxiousness: Rest strategies, reminiscent of deep respiration, meditation, and progressive muscle rest, can considerably scale back stress and anxiousness ranges. By activating the physique’s rest response, you’ll be able to counteract the results 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’ll be able to let go of racing ideas and bodily pressure, you’re extra probably to go to sleep quicker and expertise a extra restorative sleep.
3. Enhanced Cognitive Perform: If you find yourself relaxed, your cognitive operate improves. You’ll be able to assume extra clearly, focus higher, and make selections with higher readability. A relaxed thoughts is extra artistic and receptive to new concepts.
4. Decrease Blood Strain and Coronary heart Well being: Continual stress and pressure can contribute to hypertension and pressure on the cardiovascular system. By training rest strategies, you’ll be able to decrease blood stress and promote higher coronary heart well being.
5. Improved Muscle Flexibility and Restoration: In the course of the warmth of summer time, muscle groups can change into tense and tight, particularly after intense exercises. Preserving your thoughts and physique relaxed helps alleviate muscle pressure, selling improved flexibility and quicker restoration. Performing a constant stretching routine, can help in maintaining your muscle groups limber and prepared in your subsequent health session. Moreover, rest strategies can scale back post-workout muscle soreness, permitting you to take care of 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’ll be able to 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 scorching situations throughout out of doors actions. Consequently, you’ll be able to keep optimum train efficiency and keep centered in your health targets with out being overly affected by the warmth. Staying cool-headed and relaxed throughout exercises additionally reduces the danger of heat-related diseases, permitting you to take pleasure in your summer time health routine safely and successfully.
Total, cultivating rest in your every day life can result in a more healthy, happier, and extra fulfilling existence. It is important to seek out rest practices that be just right for you, whether or not it is by way of mindfulness meditation, yoga, spending time in nature, or participating in actions you take pleasure in. Making time for rest is an funding in your bodily, psychological, and emotional well-being.
SUMMER STRETCHING ROUTINE
This Whole Gymnasium stretching routine will give your tight muscle groups some TLC by shifting them by way of totally different ranges of movement to launch pressure, tightness, and irritation buildup probably from the warmth. Performing these stretches in your Whole Gymnasium will can help you make the most of the glide board to reinforce your flexibility by shifting deeper right into a stretch.
Since we’re all at totally different health and adaptability ranges, you should have the distinctive capability to discover your personal vary of movement based mostly on how your physique feels and what it must launch throughout your second session. Permit your thoughts to be open so that you might be in tune along with your physique. Take note of what you are feeling, what your physique is asking for, and transfer slowly with intention by permitting your breath to information your journey.
Be aware: Ideally, these stretches are designed to be carried out in your Whole Gymnasium. Nevertheless, you can too carry out these similar actions off of the gear
in case you are away from residence to maintain your flexibility on observe.
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 personal motion patterns.
Lastly, this stretching routine just isn’t about reps or units. It’s about feeling what your physique must launch, calm down, and regroup. So take your time and carry out every motion with a objective to “soften” or calm down into the stretch.
• Watch the video demonstrations to see how every summer time themed stretch is carried out in your Whole Gymnasium.
• Take time to be taught these stretches with correct type previous to performing them in your TG. This can can help you concentrate on 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 occasions in every place.
• Repeat as many rounds as your time permits.
• Incorporate this or different stretching routines every day to get essentially the most out of your efficiency.
1. Beachside Hamstring Stretch: (AKA: Determine 4 variations)
• Visualize: Think about sitting on the seashore as you stream by way of stretches that lengthen and sooth your legs.
• Focus: Permit the Whole Gymnasium 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 by way of your motion to advertise spinal mobility.
• Focus: Make the most of the breath as you sit tall to elongate the backbone. Hold the elongation as you rotate into the stretch. Press the interior thighs into the glide board to maintain your hips whilst you twist.
3. Summer season Breeze Shoulder Opener: (AKA: Baby’s Pose variations)
• Visualize: Think about a mild breeze flowing over your shoulders, carrying you deeper into the stretch and melting the stress away.
• Focus: Dynamically open by way of the shoulders, chest and higher again to alleviate pressure 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 groups to deepen into the stretch.
• Focus: Give attention to lengthening and opening these essential muscle groups to alleviate tightness and enhance hip flexibility.
5. Poolside Interior Thigh Movement: (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 groups.
• Focus: Give attention to core activation whereas stretching dynamically. This sequence combines energy and size to assist promote rest, restore steadiness, and go away you feeling invigorated.
Try the video to see how these Soothing Stretches are carried out in your Whole Gymnasium.
Congratulations on taking cost of your health journey this summer time with the Beat the Warmth Collection and your Whole Gymnasium! I hope you loved the Scorching Summer season Circuit, realized useful hydration ideas + easy recipes, and take time to revitalize your muscle groups with the stretch routine.
Keep tuned for extra Whole Gymnasium health inspiration, as I’ve extra thrilling blogs coming your approach. Till then, keep sturdy and versatile, maintain stretching, and let’s proceed to Beat the Warmth collectively!
Cheers,
Maria
