This is a winner stretch after a long work week to ease you in to the weekend.

this great stretch is a  classic yoga move, the Downward Dog. 

Also:
-  if you want to see more posts about exercises, you can see all in the category by clicking on the link for Exercises under the "Entries by Category" heading in the left column of this blog - it will take you here.
- if you want to see all the video posts I've put up over the months since I started this blog click here.

All the best in health,

Full entry | posted by Gregory Joujon-Roche in Exercise , Video , Yoga
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So, if you want to take it to another level, take a yoga class. Start off with an easy class. You will love the shared energy in the room.
Remember you don't need to be flexible to do yoga !!!!!!!
That's the biggest misconception. Yoga is the union of you and your body and that's it. So, you are already a master before you even begin. Just show up and listen to your body and be guided by the teacher. Don't try to over stretch - just take this time to honor and connect with your body. Yoga time is a great way to really communicate with your body, to potentially prevent an injury or heal a minor one.  You will get some great poses from any class, which you can then incorporate into your own stretching routine.

OK, now I want to get back to the topic of "how do we stretch before training and sports?".  The recent articles I mentioned about "pre stretching" actually have a lot of truth to them: 

• You don't want to over stretch before you train or do a sport.
• You want to loosen up and get you blood circulating by either some cardio or light calisthenics.
• Once you're warm - if you have a particular troublesome area - then, yes, a slight extra stretch or rub down can help. But over stretching cold can really set you up for injury because you're breaking down the muscle.

Now, the exception - there is always an exception - is someone who has incorporated stretching into their lives for a long time and, as a result, is extremely flexible - like a martial artist or gymnast (Check out the gymnast in the picture on this post - click it to see a larger version - how does she get so flexible without losing her head?...another joke...)
These athletes are "in their bodies" - a stretching routine and the associated flexibility they obtain is the source of their power.  I am talking about the majority of us who are pretty tight and drop into some crazy growing stretch or deep calf stretch and then go play full court basketball.

Don't do it !!!!!! Be careful.

Again, just stretch to loosen up and give your stretching routine it's own time with out any other activity - just breathe and stretch.   Try it and see if you feel more powerful.

All the best in health.

Full entry | posted by Gregory Joujon-Roche in Working Out , Yoga
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I get a lot of requests and questions about stretching.
When should you stretch?
How long should you stretch?
Is it really that important to stretch?
How did the soccer player in this picture stretch out so much...that's a joke...(click on picture to see a larger version).
Seriously, there are even some so called "scientific studies" that are saying stretching is not that important.
OK, first of all - those reported studies actually have nothing to do with the importance of stretching. They are talking about muscle fatigue.  And, they suggest that if you go too far before intense exercise, that your muscles are not @ their best, potentially weakened and possibly prone to injury because they are loose from stretching.
So, let me set the record straight, talk about all of these issues and give you some sound guidelines for stretching. First off, I am really passionate about stretching: to me, flexibility is fitness. If you're not flexible, you're not fit and you're just a hamstring away from injury.
The older we get the more flexibility plays a key role in staying healthy.
Flexibility is the fountain of youth!

My son is three and a half and completely open to guidance and suggestion. My job is to instill flexibility now so he stays "open" and flexible and that stretching is a part of his life - something he will just do.  But for most of us, when we see a limber person we think they must be in the circus or something. But if you look closely, flexible people have an amazing energy!  When your body is "open", your energy flood gates are open, as well.  You have incredible circulation of chi and nothing is blocking this energy.

So, how do we get this way and how do we incorporate this guideline into our current fitness routine? Remember, it's never too late to get flexible.  I don't care how tight you are now, flexibility is always possible. The secret is that you need to give stretching a full slot of it's own in your fitness routine. Everyone does a five minute bend and twist and they think that's sufficient.  It's not.  You need to dedicate a full workout session to stretching - that means @ least 30 minutes.  I know it might sound boring but if you committed even once a week to stretching like this you would feel so good and your body would be so much stronger, protected and revived.

OK, so how do you do this?  The best way to stretch is to "feel your stretches".  Just get on the floor and feel where you're tight . Once you find an area that is tight - and it should be easy to find - slowly stretch in to the area and make sure you breathe into the stretch. The key is not to force anything.  Let your breath dictate your stretch. You want to breathe and hold for @ least 2 minutes - if not more - in one stretch.  Then, slowly transition into another area. Try to stretch in a quiet place and almost go into a trance - just breathe and be and let your breath lead the way.
30 minutes will fly by and with some practice you will become your own stretching yoga in no time.

More on this topic tomorrow.  All the best in health.

Full entry | posted by Gregory Joujon-Roche in Working Out , Yoga
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Question: I have lower-back pain and would like to know if yoga or Pilates would be good for me. I currently walk on a treadmill and do strength training but would like to vary my workouts. What would you suggest?
Ann Fort Wayne, IN

Hi, Ann:
Back pain? Please be sure to get checked by a doctor or chiropractor so you know what you're dealing with. As for exercise, yes, Pilates is amazing for your back because it establishes integrity through your entire midsection without ever compromising your back. Once your midsection is strong, your back can relax and not take on so much, so to speak. Thus, no more back pain through developing strength and mobility of all the surrounding areas. Yoga is great for flexibility and strength. You just have to be careful and take the proper yoga that supports your back, not challenges it too much. Start off with a slow-paced, lower-level yoga and work your way to the desired level. Pilates will adjust to your level but your yoga won't unless you take a private class. Just remember, with yoga there is no right or wrong. Take your time and go by feeling, not how flexible you can or think you should be.

Full entry | posted by Gregory Joujon-Roche in Core Training , Pilates , Yoga
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