Tag Archive | stretching

But I don’t wanna! Hrmph!

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patpitchaya @ FreeDigitalPhotos.net

Rest days! For some people they’re like “YAY! I get to do nothing!” Those people are usually the people who work, and I don’t blame them. But I’m a full time mommy at the moment so my job is to take care of the little one and the house, so I really enjoy my “me” time which is pretty much spending a couple hours practicing pole. So when it comes to rest days I sit down on my couch to catch up on some T.V that I’ve missed, but my pole is right there… right beside me… calling me, beckoning me to come and take a spin.

It’s like it’s taunting me! “Come on Elise, you know you want to flip upside down on me, I know you want to spin around me, just do it!” Meanwhile my body is like that other little voice on my shoulder going “No! Don’t do it, we hurt, we’re sore, we need rest”. It’s very conflicting! But my mom always tells me how important it is to have rest days when you work out. She taught me that rest days are just as important as exercising. So I dove into some research to find out just why rest is so important!

When we work out we put great strain on our muscles, ligaments, bones, tendons and joints. As you do something like say lifting weights, you’re tearing muscles, and if you don’t give your body the time to rest and repair the tearing then you risk getting some pretty nasty injuries. Or if you jog, that puts a lot of pressure on your joints and bones from the hard impact of your feet hitting the ground, you definitely need your rest days because you risk bone spurs, shin splints, muscle tears, tendon shearing and so much more.

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sixninepixels @ FreeDigitalPhotos.net

Now pole specific you are often working on your core and building muscles by lifting your own body weight. Not to mention the flexibility training that is done, and as we stretch we create tiny tears that need time to heal. If you don’t give them that opportunity then you too will be at risk of injuring yourself, compromising your flexibility and sending it into a regression.

I also just started taking Pilates, which apparently is way more difficult than I thought! I couldn’t take my rest day on Wednesday because I had pole that night even though my abs and legs were killing me. So Thursday became my rest day which I’m pretty sure it will be from now on. I still feel like I got hit by a truck but I’m definitely not as sore as I was yesterday.

You also have to listen to your body, but at the same time don’t make up excuses. Like my thighs are still killing me from stretching so I know tonight I will only be doing light stretching on them so that they don’t get stiff, but I won’t be stretching them hard so that the tears can recover. But my abs are feeling better today which means I’ll work on my core again because that is something that I definitely need work on since so many pole moves require core strength.

So remember ladies and gents, rest days are very important, they allow your body to heal, even if they are incredibly boring sometimes.

I’m also going to be trying something new next week, end of the week videos! I want to use my camera more so this’ll give me an excuse to do so! I will also be changing up my posting schedule, starting next week I’ll be posting on Mondays, Wednesdays and Fridays. Until next week mes amours! Have a fantastic weekend and pole hard!

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Post pole cool down! Lets calm it down!

Good morning wonderful people! It’s a beautiful day here! For the time being, we’re also expecting a snow storm later on. And I have to do groceries, go figure. As promised I am now going to include you in on my super top secret (but not really) cool down, we do these in my pole class and it always feels great to end an intense workout with these stretches. And for a pre-pole warm up click HERE. Now remember, I am not a trained fitness instructor (yet) so follow this routine at your own risk, and don’t push yourself too far with the stretches, remember stretching is for your muscles not as a competition to see how far you can go.

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First off we have the tricep stretch, lightly pulling your elbow, give that tricep a good ol’stretch.

Hold it for 10-15 seconds and then switch arms.

Next we’re going to move on to the thigh stretch, hold it there again for about 10-15 seconds before moving on to the next leg.

 

 

 

 

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The next stretch is a bicep stretch!

Thumbs down, push your arms back until you feel that stretch right through your biceps. I really like this one just because you rely so heavily on your arms while doing pole.

Afterwards stretch one arm over to do the forearm stretch.

Hold it there for 10-15 seconds before switching over to the other arm!

 

 

 

 

 

 

 

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Next is the frog stretch!

Make sure your feet are pointed outwards.

And try and sit back as far as you can, you’ll feel the stretch, trust me.

The second picture is just a side view of the same stretch.

I usually hold this one for 30+ seconds.

After the frog stretch go into your center splits (which I forgot to take a picture of) hold for about a minute.

 

 

 

 

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Now go into an inner thigh stretch, hold it for 15 seconds and then switch to the opposite leg and repeat.

 

 

 

This one I’m pretty sure is a hip flexor stretch. Again this is another one I love, it feels so good to do.

Push forward on your front leg.

Hold for 15 seconds and then switch and repeat with the opposite leg.

 

Next we’re going into the front splits, now I can’t do it, but I’m working on it. Make sure your front foot is flexed to get more of a stretch.

Also breath, make sure you’re always breathing. I usually breath in and then try to push my splits a little further on my breath out, it’s all about relaxing your muscles. Hold for a minute on each side.

Don’t push too far because you can really pull your muscles on this move, and the horrible thing about that is that you won’t be able to stretch it properly for the next couple of days or even weeks. You put your muscles into a regression.

 

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Lastly we do the bridge. My bridge is actually better than picture but with only 10 seconds between my cameras timer and getting into the move, I had no time to fix my form.

When you’re in bridge you’re going to want to try and walk your hands to your feet until you feel a good stretch. Again this is another one you don’t want to push too far until you’re able to. I don’t know if this happens to everyone but for me, if I push it to far my back muscles cramp up, kind of like a foot cramp, and it really hurts.

 

 

 

After you’re done the stretch roll up into a ball and rock back and forth a little to stretch your muscles the other way.

 

 

 

 

 

 

 

Not pictured is a wrist stretch and a toe stretch so make sure you do those, they are equally as important! And always remember to stretch after your exercises, no matter the exercise. Until tomorrow good people! Tomorrow is pole day! YAY!