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Flexibility with Personal Trainer, Lori Barker



Flexibility

Improve your range of motion and reduce risk of injury! According to the Mayo Clinic:

  • Stretching is not a warmup

  • Strive for symmetry in the major muscle groups

  • Hold the stretch for 30-60 seconds

  • Don’t aim for pain

  • Stretch 2-3 times per week

  • Dynamic warm-ups for specific activities

Types of Training

  1. Self-Myofascial Release: Great for correcting muscle imbalances specific to each person

  2. Active Stretching during warm up before exercise

  3. Static Stretching at end of exercise to lengthen muscles

Samples

Self-Myofascial Release

Foam Rolling Techniques for the legs and back

Thera Cane and Yoga Balls

Active Stretching Warm-Up

Ankle Circles, High Knee Hug, Frankenstein Walk

Shoulder Shrugs, Arm Circles

Full Body 6 Pack: Squat Swings, Chop Wood, Shovel Snow

Static Stretching

Mat: Band Hamstring Stretch, Figure 4, Windshield Wiper Twist

Sitting: Shoulder Hug, Twist, Side Stretch

Standing: Lunge, Calf Stretch, Chest Opener


By: Lori Barker

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