Flexibility

I have been exercising for a few years now and I have the scars to show for it. During that time, I was consistent with my workouts and missing very few days without a major excuse.

One of my biggest regrets from working out over the years is that I never got a personal trainer (PT) in my earlier years.

Due to poor form, I develop joint and tendon issues. All this could have been avoided if I had gotten a PT.

My flexibility and range of motion suffered because I was more concerned about getting stronger and bigger. If I was able to go back and talk to my young self I would caution me about the use of a PT.

For anyone who is just starting on a fitness journey or even experienced exercisers . . . I would encourage them to get an experienced instruct to demonstrate the correct form.

The warmer weather is finally here and that means hitting the golf course.
Over the winter months we are sequestered indoors with limited outdoor activity.
Before starting any major outdoor activity such as golfing, I would recommend first doing some flexibility stretches to get the body conditioned.
Here is one that will prime the upper torso to allow us to can get a smooth, natural golf swing.
It’s great for loosening the upper back and hamstrings. I call it the twisting stretch.
Start with legs wider than shoulder width and place your right hand on the lower back – palm facing away. Reach down and place the left hand on the outside of the right foot. Be sure to keep the back as straight as possible.
Hold that stretch for fifteen to thirty seconds then switch sides. You will feel these in the shoulders and hammies as well as the lower back.
Do them three days per week.

Always keep in mind that stretching before doing any strenuous workout will hinder the effectiveness of that session.
For example, if planning to a five-mile run, stretching should be done after completing the run.
Or if planning to do squats, don’t stretch your legs before . . . but after. In this way the muscles will be more active for developing strength.

Our quad muscles (at the front of the thighs) are some of the strongest muscles in our body. We use them for climbing stairs, standing up from a sitting position, running, walking and a variety of other movements.

These muscles should be stretched regularly, especially after a long run or a leg workout. They can also tighten up from too much sitting or limited movement.

There are several stretches that can target these muscles.
Two I like to do are the standing quad stretch and the frog stretch.

As the name implies the standing quad stretch is done from a standing position. While standing bring the heel one foot backwards toward your buttocks. Hold for a count of ten and return to the starting position. Repeat for the other leg.

The frog stretch is also done from a standing position. While standing lower into a sumo position. Hold for a count of five and return to starting position.

Do these as often as needed.

For anyone who is suffering from low back pain or stiff hip joints here is a simple stretch that will bring relief. It’s called the butterfly stretch.
To do it - sit on the floor with a straight back and the soles of each foot touching each other.
Let each knee fall to the floor. That’s all there is to it. Lower and raise them for twenty seconds or until it feels uncomfortable.
Do them as often as needed.