STRETCHING / MENTOR
I know a lot of people are sitting more than usual right now and working or socializing on computers so I thought I would start with a great desk/cat/cow stretch you can incorporate in-between your computer sessions:
1. Desk/Cat/Cow: Sit in a chair and scooch it back far enough from your desk that when you place your palms flat on the desk, the heels of you hands are close toe the desk's edge. Sit up straight and tall, tuck your chin, then round your upper back. Hold for a few seconds, then reverse it; press your chest forward, raise your head and let it fall back as you arch your upper back. Do ten reps.
2. Side bend reaches: Sit up straight and tall in your chair. Cross one arm over your body and grasp the side of the chair. Raise the other arm and bend to the opposite side. Hold for thirty seconds to two minutes. Switch sides.
"Tight is when getting your body (or parts of your body) into a certain position or moving in a particular way is more difficult than usual"
I see all the elevation gains you're making on your runs these days, which is so awesome! I wanted to include a few of my fav's that I do while watching Netflix or when I get up in the morning:
3. Quad Stretch on a bench: Facing away from a bench, bend one knee, and place it on the floor in-front of the bench. Place the other leg - bent at a 90 degree angle - and foot flat on the floor in futon of you. Raise your upper body until you feel a good stretch in the front of your thigh. Hold for thirty seconds. (I use my couch instead of a bench)
4. Wide-legged hamstring to one side stretch: Separate your legs wide (about double shoulder-width apart), toes pointing forward. Hinge forward and, if possible, touch the floor. (If you can't touch the floor, rest your hands on yoga blocks or upright books). Walk your hands over to one foot (or shin) until you feel a good stretch in the back of your leg. Hold for thirty seconds to two minutes. Switch sides.
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This space will essentially become a diary for the spring clinic. I will be uploading weekly videos to share information, motivation and instructions on particular workouts or the new clinic format.