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2018-04-25T20:19:53.379Z
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{"feed":"12-Minute-Athlete","feedTitle":"12 Minute Athlete","feedLink":"/feed/12-Minute-Athlete","catTitle":"Fitness","catLink":"/cat/fitness"}
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We made it to the last week of our 30-Day Flexibility Challenge!

Throughout this challenge we’ll be working to make our bodies more mobile and flexible so that we can move better and stay pain-free. Staying flexible and mobile will help you keep getting stronger and healthier, and is so important!

Each week, we’ll have a different focus. During the last week of this challenge, we’ll be releasing some tension in our bodies by using a lacrosse ball (but you can also use any other small ball that is firm enough). Check out Week One, Week Two, and Week Three of the challenge if you missed them.

Lacrosse Ball for Massage & Increased Mobility

Massaging with a lacrosse ball is similar to foam rolling, but the difference is that it gets into smaller muscles that you can’t quite get with the foam roller. For example, with a small ball, you can roll the muscles between the spine and the shoulder blade which is a really tough place to get with a foam roller.

As with foam rolling, you should start slowly and pause on any sore spots, breathing into the tension.

Do these drills on your rest day or any day when your muscles feel tight! You don’t need to be super warm to do these, although as always ease into them and don’t push to the point of pain.

Week...
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Welcome to the third week of our 30-Day Flexibility Challenge!

Throughout this challenge we’ll be working to make our bodies more mobile and flexible so that we can move better and stay pain-free. Staying flexible and mobile will help you keep getting stronger and healthier, and is so important!

Each week, we’ll have a different focus. During the third week, we’ll be doing a combination of dynamic and static stretching. Check out Week One and Week Two of the challenge if you missed them.

Combo Stretching

Combo stretching is not a specific or widely known term—it refers to the combination of dynamic and static stretching that we’re going to be doing this week.

The way this method of stretching works is like this: first, you’ll be stretching your muscles by doing 10 small pulses to open the muscle up a little bit. Immediately after your last rep, you’ll then hold the static stretch.

This approach will help to increase your range of motion while also lengthening the muscle.

You can this type of stretching after your workout or just on your rest day, but always make sure to warm up a bit first.

Week 3 Combo Stretching Routine

Complete 2-3 rounds of the following stretches. Remember to add the 10 pulses in before holding a static stretch for 30-45 seconds.

  • Seated Hamstring Stretch
  • Lunge for Hips & Glutes
  • Inner Thighs
  • Wall Downward Dog for Shoulders and Arms
  • Spinal Twist
  • Pancake...
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