4 Top Tips for Recovery after a Marathon

Recovery after a marathon or any form of exercise is something many overlook and neglect. This is a big mistake. Underlying injuries and the stress the body is put under needs to be attended to, bringing the balance back. If done correctly you can be back training in no time and already have a headstart on improving your next performance. 

1 - 'Re-Fuel' - So you've crossed the line, checked your time, given someone a hug and patted yourself on the back in relief and pure joy after finishing your marathon. Keep moving for about 30 minutes to prevent 'blood pooling in your legs. Stay warm, even though you may be sweaty and your core temperature is high, this will drop pretty rapidly. Change into some dry clothes, wrap yourself up in the foil handouts or get some warm kit on ASAP. It's then likely you will register you are a acutely dehydrated (especially if it has been a hot day) and certainly in need of some extra nutrients. I know you are dreaming about that massive re-feed feast involving everything you've refrained from eating in the build-up to the race, but before that goes down, try adding a big pinch of Himalayan salt to your water or sports drink, and make a smoothie for after the race packed full of the essentials that will nourish your insides. My go to would be coconut water, bananas, spinach, blueberries, oats and good plant-based protein powder.

2 - 'Hot a Cold Therapy' - I'm a big fan of this treatment after seeing the results in my own performance but also after years of experimenting with athletes here in the UK and US. Spending time learning from pioneers like Brain McKenzie and Wim Hoff has unlocked a whole new train of thought to how we can speed up the recovery process and control how our body responds to these stressors. The science and research out there seems to show that when we jump from a full body Hot to Cold immersion, it improves the rush of oxygenated blood to the micro tears and other trauma of the damaged tissues helping you repair much faster. If you don't have the luxury of a sauna/hot tub and an ice bath after the race, getting in a hot shower and then switching it to cold for 1-minute intervals for a few rounds will suffice and do the job.

3 - 'More Food and Rest' - You may well be thinking of eating all the junk food you can find, but if you want to prevent putting on unwanted weight and slowing down your body, I'd always suggest re-feeding with a combination of good quality proteins, fats, and carbohydrates (I always crave sweet potatoes and a pile of veggies). Then comes the pizza. This might automatically put you into an induced 'food coma' alongside your body just needing some well-earned recovery sleep (don't set an alarm if you can and wake up when your body is ready). When you do eventually surface, get some more water on board as the body will be in need of it, and even though moving might not be what you feel like doing, getting outside for a walk or very light jog which helps get the blood flowing to the legs and provides you with the feedback you need to see what parts of the body need some attention and treatment in the coming days.

4 - 'Treat yourself to some TLC' -  No matter what your level of ability, no one seems to escape the wear and tear during a Marathon in some form. The steady repetitive impact on the joints and muscles can lead to stress fractures, musculature imbalance and millions of micro tears on a cellular level. After going for a little stroll or maybe you've already struggled to get out of bed and walk down some stairs, your body will be letting you know what area's need some love. Anything from blisters to full body realignment is vital to getting you healed and back to full power. Treating yourself to a massage and getting some professional treatment from a sports therapist can not only speed up the process, it can also help you identify injuries that can then be prevented next time by adding some new prehab exercises into your program.

Be safe, run smart, have fun.

Training: Making it count & maximising your precious time

Click here for Richie's New Balance Kit breakdown. 

An article from our founder Director: Richie Norton.  Professional PT & New Balance Ambassador.  Here Richie explores training techniques to make you faster and stronger in your running.  Over to you Richie!

OK - So here's my view on how to make the most of your training time and how to become more flexible and improve your strength. Plus, my favourite NewBalance kit to get the job done of course :-)

I see it in gyms far too often. Walking straight in and grabbing weights far too heavy without priming the muscles first; then (after stressing the body throwing weights around) just walking out of the gym (following a good flex in the mirror with a few selfies) with no warm down at all..... this is you setting yourself up for trouble!
 
I get it.  When you’re smashing a running program, often the last thing anybody wants to do after an all out sprint circuit or 5K workout is to even think about a cool-down routine. However, the cold truth is that your post training routine is as important as your physical training.  Especially if you intend to excel and have the edge over you opponent.  Dealing with your post run routine will also help prevent injury - something I know I've fallen with in the past and will literally do ANYTHING to avoid.

You’d be surprised; failing to follow up a lower-body session with an effective warm down circuit that includes sufficient stretching of your key muscles will hold you back. If it doesn’t leave you injured, neglecting the time to cool down can have a direct effect on your speed next session. Those five minutes you think you're saving heading home early simply aren’t worth it.

So here's a few tips from me.  Incorporate them into your running training and let me know how much faster you go and stronger you feel!

Click this picture for a link to my 3 Foam Roller Moves for Runners

Flush out those toxins

Tackling the build up of the lovely DOMS (Delayed Onset Muscle Soreness) will keep you on track. The Lactic acid waste product that builds up around a muscle after repetitive movement, can literally bring you to your knees. A stretching routine lasting just five minutes sends blood and oxygen to your lower-body flushing out the acid leaving your muscles set for the next session.

Flexibility and Mobility

Improving your range of movement to resemble an olympic gymnast is the dream of course, but for most of us simply being able to touch our toes and reach both hands down our back is a challenge. Neglecting that cool down stretch will only delay any progress you planned and likely lead to an injury. Static mobility cool downs and some time on a foam roller will fill your muscles with blood and oxygen giving you a deeper release and rapidly improving your recovery time. ‘Less pain for more time gained'.

Here's a few more of my favourite stretch time moves to help you along.

TIP - Hold each move for a minimum of 30 seconds while taking in those deep slow breaths.
You’ve got to listen to your body. If one part of your leg aches then target those areas again with some more stretching love.

Quad stretch

• Stand up and take some deep breaths
• Whilst standing, bend your leg behind you and pull your foot into your glutes (bum).
• Feel the gentle stretch (don't force it) and release
• Repeat - you will probably go further on subsequent repetitions

Single-leg hamstring stretch

• From your knees, place one foot forward in front of you.
• Keeping your back upright and foot planted, lean forward through your hips to stretch the front of your rear leg.
• Repeat with the opposite side.

Hip flexor stretch

• From your knees, place one foot forward in front of you.
• Keeping your back upright and foot planted, lean forward through your hips to stretch the front of your rear leg.
• Repeat with the opposite side.

Glute stretch

• Lie on your back with your knees bent.
• Lift one ankle up and rest it across the opposite knee.
• Reach underneath the lower leg and pull up towards your chest.
• Repeat with the opposite leg.

Strength Training

Strength training is so important if your intending on having a strong start to a run and maintaining a steady driving pace. Every runner needs a reserve of strength, not just in the legs but your also your core during those last few miles. Maintaining a solid program that incorporates all these areas, stabilising your joints and improving your endurance is the key to a strong race and finishing without injury..

My top 3 Exercises for Running Strength

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The barbell squat

This all-round strength staple is particularly great at stabilising your core muscles but, more importantly, it also creates a foundation of explosive power you can use when it really matters.

1. Stand with your feet more than shoulder-width apart – this wide stance will allow a deeper squat;  getting your glutes and hamstrings involved.
2. Hold a barbell across your upper back with an overhand grip – avoid resting it on your neck. Hug the bar into your traps to engage your upper back muscles.
3. Take the weight of the bar and slowly squat down – head up, back straight, buns out. Lower yourself until your hips are aligned with your knees, with legs at 90 degrees – a deeper squat will be more beneficial, but build up your strength and flexibility first.
4. Drive your heels into the floor to push yourself explosively back up.

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The Deadlift

Essential for building a stable core during your run. A solid mid-section ensures your run power comes from your hips rather than loading injury-causing stress on your knees.

1. Stand with your feet slightly wider that shoulder-width apart, with the barbell on the floor in front of you. Bend at your knees and your hips to take hold of the bar with an overhand grip; your hands should be shoulder-width apart.
2. Head up, back straight: squeeze your glutes, tighten your shoulder blades and pull in your lower abs. After that, it’s simple. Stand up.
3 The bar should remain close to your body the whole time, almost in contact with your thighs when you’re fully standing. Keep tension in your core as you lower the bar to the ground – this doesn’t have to follow the same pattern of movement, just get it down safely.
 

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The front loaded split squat

Muscle imbalances can be a major problem for runners, slowing down your running economy. By targeting your weaker leg with this unilateral exercise, you can share the power between both legs, which should allow you to pull out a spurt of speed when you need it most.

1. Stand facing away from the bench, holding a barbell across your chest. Have one leg resting behind you on your toes.
2. Squat with your standing leg until the knee of your trailing leg almost touches the floor.
3. Push up through your front foot, contracting the glutes to return to the start position.
 

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Master your mind

Breathe. Your brain is a muscle, it needs rest just like every other muscle in your body.  By focusing on the air going in and out your lungs during the cool down, your mind and breathing become one. Long deep slow breaths will slow your thoughts and allow your muscles to let go and lengthen. Finishing each session feeling confident in your mind and body will only improve your motivation, taking you to that next level of performance.

Build up mental strength. Set your goals, visualise where you are going and imagine the feeling of reaching those goals and how amazing it feels.

What motivates you? The more you concentrate on what it feels like to be at the front and win that race, the more focused you will become on believing it is possible. Breathe, find your flow and go get the job done.
‘You are your toughest opponent’.

The power of the mind in performance.

With love and respect

Richie x

The Science of Stretching & Flexibility

Should you incorporate a regular flexibility programme?

There are various opinions on the internet around stretching.  Some say do it before activity, some after and some not at all.  We asked The Strength Temple Director, Doctor and Sports Medicine Physician, Dr Dan Roiz de Sa about it.  He has provided the following information and advice; it’s the current thinking on stretching and joint mobility from a professional, not a google warrior!  Over to you Dr Dan….

Let’s discuss the background of flexibility and why we advocate this as part of our #7Pillars approach to overall wellness.  I think it’s always good to start with a definition, so let’s begin there.

What do we mean by flexibility? It is the ability to move a joint (or group of joints) through the optimal range of movement intended for that joint (or group of joints).

Some people have an inherent flexibility that is very much more than others and are described as being hyper mobile.  This condition normally has its foundations in that person's genes. For most of the rest of us, if we lack sufficient flexibility we are hypo mobile and are unable to get a joint to have the degree of motion for which it is designed.

Joints can be limited in their range by the size and shape of the harder bony structures that make up the shape of the joint.  If this is the case there is not a lot that we can do about it on a day to day basis but what we can affect are the softer tissues and connective tissues that surround or cross these joints.

There is considerable variation in expected ranges of motion for different joints with established guidelines in the scientific and medical literature, but what we really want to know is how much flexibility is sufficient and sufficient for what? Clearly, the flexibility required by a gymnast is very different from that required by an average person to carry on with the activities and pastimes of normal daily living without undue difficulty or injury. Therefor, the question about what is an adequate range of flexibility is a relative one and we all need to consider what we need for daily living, our work, our hobbies, pastimes and exercise interests.

I’d suggest that if you find you’re pushing yourself, or modifying movement to complete certain tasks, then you could do with increasing your flexibility.  By certain tasks I mean sporting activities or simply putting your socks on in the morning.  Conversely, if you have full flexibility with a good range of movement then a flexibility maintenance regime will be in order, which draws on the old adage that if you don’t use it, you lose it!

The use of stretching techniques and programmes as a means of addressing lack of range of movement or flexibility is widely advocated for both health and fitness maintenance.  It is also integral to the design of many training programmes for rehabilitation from injury. There are many trainers, authors, coaches and athletes who advocate a stretching programme to increase range of movement. The theory being, that by incorporating this daily activity, the soft tissues, that is to say the connective tissues around a joint, will change their properties in a beneficial way.

The tissues we are talking about are those making up ligaments, joint capsules, layers of fibrous tissue (or fascia) and the tendons and muscles that move the joints.  The connective tissues really targeted by flexibility programs are these dense collagen connective tissues which have very high tensile strength and are therefore rather resistant to elongation.

The other area that flexibility work targets is the muscles that contract to move a joint and the tendon that imparts this force (from the muscle) to the bones; this can also be called the musculotendinous unit.

The many reported benefits of stretching include enhanced performance, avoidance of joint dysfunction, less muscle soreness and reduced musculotendinous unit injury and scar tissue formation.

Being a hard nosed scientist at heart I find it difficult to find good evidence for all these claims, but there is some to suggest that there might be a reduction in injury prevalence. It is certainly something I have incorporated into my daily routine and anecdotally I have noticed a world of benefit.  Bottom line is - we recommend stretching at The Strength Temple.

How does stretching work? What is it that we are trying to do when we stretch?

The answer to these questions relates to soft tissue and nervous system physiology. When we apply a stretch to tissue, we are applying a force that wants to elongate that tissue in a way that it will initially resist.  The effects of stretching can be categorised into neural (nervous system), plastic and elastic effects.

Neural: Stretch Reflex

This starts from a fancy littlestructure in our muscles called the muscle spindle, which results in a protective muscle contraction depending on the rate or magnitude of force applied. This is what your Doctor or Physio is testing when they hit your knee with that little hammer!

Neural: Inverse Stretch Reflex

Number two is the inverse stretch reflex which applies to prolonged stretching and contraction of a musculotendinous unit.  This reflex is initiated by another superb little piece of kit we have in our muscles properly known as the Golgi tendon organ.  A prolonged stretch of this structure (at least 6 if not 20 seconds) results in a dampening or reduction in nerve impulses telling a muscle to contract.  It is essentially recalibrating and resetting the nervous system response to a muscle being elongated. How amazing is that?

Neural: Nervous System Control of Pain

This is achieved via pressure sensors in the muscle which assist in pain regulation. With a prolonged stretch these last two reflexes allow relaxation of the musculotendinous unit and reduction in pain.  If you do this repeatedly then it is suggested that by inducing changes in nervous system excitability, we get an increased tolerance and an increased range of movement.

Elastic and Plastic Effects of stretching

These are benefits to the tough non-contractile elements around joints. Constant stretching will result in plastic deformation; in other words increased tissue length. When this tissue is around a joint or combination of joints that means increased range.

Conclusion

Stretching, providing you are not hyper mobile should therefore be looked at as a component of your whole body maintenance regime. It has benefits and not just for gymnasts or elite athletes. It will result in you feeling better providing it is done properly, in a controlled and logical way. There are many methods to approach flexibility work; we will discuss some of these in future insights.

Bottom line - do your stretching.  We show you how to do it safely and correctly in our #7Pillars Program - due for release end Summer 2016!

Oh, and don't forget to #respectyourtemple

Dr Dan RdS

Do you need a #TempleDay?

We’ve been discussing progress with goals and resolutions recently with a number of clients.  Sometimes a great start and bags of enthusiasm can fade.  It’s a good idea to revaluate your progress if any feelings of disappointment or setbacks come up to prevent you from straying from the path you've set yourself.  We want you to learn to dance in the rain ;-)

When we set goals we mainly do so because of how we think it will make us feel on achieving them as well as how we will feel during the process of attaining them.  Occasionally we might set some milestones or general expectations in our goals that we don’t achieve as quickly as expected.  Alternatively we might not experience the feelings that we expected on achieving the goal.  It’s during these minor setbacks that the real power of your will comes to action to ensure you don’t fall into the trap of becoming distracted or giving up and returning to old disempowering habits.

It’s a set of behaviours that’s also associated with an “all or nothing” type of thinking seen in some people.  So we've created the idea of a #TempleDay to get those of you who are waining back on track to being and feeling awesome during your journey through life!!
The concept of a #TempleDay is to decide that today, tomorrow or some fixed date in the future will be a dedicated day where you enjoy focusing on your Strength Temple by being mindful of your #7Pillars.  For those of you new to The Strength Temple or our 7 Pillars philosophy let’s recap!

The Strength Temple is our name for your overall being!  Not just your physical body, but your feelings of wellness, energy, joy and abundance.  It’s how well you give to yourself and others.  We achieve results in our Strength Temple through focus on what we call our 7 Pillars.  The 7 Pillars are Movement, Hydration, Flexibility, Mindfulness, Nutrition, Environment and Breath.  We provide programs to allow progression to mastery in each of these areas and this journey creates an incredible life and sense of being!

So if you ever feel like you’re losing your direction try just dedicating a single day, or even a shorter period of time, such as a morning, to focusing on your 7 Pillars.  Let’s consider this in the form of an example to give you an idea.

Jane had been really excited at the turn of the year and had completed the Strength Temple Goal Setting workshop and set some really awesome goals for the year ahead.  These had focused on feeling fitter and healthier by taking up a gym membership and setting some goals around running a half marathon in July.  She got off to a great start and had been eating cleaner and gradually building her miles running.

After a few weeks and a very enthusiastic start, Jane started to find some of her new habits were becoming more of a chore than a pleasure.  She found she was getting bored running on the treadmill and had reverted back to snacking on the wrong foods whilst at work.  Feeling disheartened she began to skip running sessions and by the end of January had pretty much reverted back to her old lifestyle.

If any of this sounds familiar to anyone - that’s cool.  Much of what we need to do when setting goals is change old habits and this can be challenging!  The key is to modify any feelings of setback and find ways to refocus and remind yourself why you wanted to progress on a path to a better you in the first place.

We advised Jane to be mindful of her self talk (that little voice in your head that can sometimes chatter negativity at you!) and to have a #TempleDay.  She picked the coming Saturday and arranged to do a number of things that would allow some focus on her #7Pillars and bring her back in alignment with what she was looking to achieve.

From the moment she opened her eyes in the morning we reminded her to take deep cleansing breaths and gently stretch as she reminded herself of the gifts already present in her life.  She focused on the fact that she was warm and in a comfortable bed.  She reminded herself of the support of her family and friends and remembered how fortunate she was to be holidaying this year in France.  After reflecting for a moment, she woke and immediately made her bed.  This is a great habit to set yourself up for a productive day and reflects a sense of order in your environment.

She then progressed downstairs and started her day with her usual coffee, but included some freshly filtered water to drink when she woke up to feed her hydration pillar.  She showered using her favourite organic products chosen for their aromatherapy actions and prepared for a long walk in the countryside with her dog.

Jane chose a route that she hadn’t tried before and took some friends along for the walk.  She made a conscious effort to be aware of the wonders of nature around her and went for her walk at sunrise to experience the wildlife she didn’t usually get to see.  She focused on listening to birdsong and ensured that she maintained positive breathing techniques.  The walk wasn’t rushed.  It was an exercise in living in the moment and enjoying the pure energy of being alive!

On the way home from her walk she visited her father for tea and to pick up some fresh, organic produce from his vegetable garden.  Kale, Cavalier Nero, Carrots and Leaks were in season and on returning home she made herself a delicious green smoothie to kick start her day and pay attention to her nutrition pillar.

We had coached Jane in balancing her lifestyle with some new hobbies and not making everything about nutrition and exercise.  Jane went shopping to purchase some new books on upholstery and did some eBay browsing purchasing an old armchair as her first project.

During the afternoon she prepared a meal for a dinner party in the evening prior to going for a run.  She decided to ditch the gym for the day and run in the local park.  It delivered some variety to her training and she did some research locally to find some other new routes to maintain variety in the future.

Her evening dinner party was very well received.  Jane made a number of dishes from our Strength Temple clean eating programs and she enjoyed sharing the love with her family and friends.

So that was Jane’s #TempleDay.  Yours might be very different!  They key is to do something that will address as many of your pillars as possible and to make it a day of sticking to your plans. 
Who knows, you might eventually decide to make every day a #TempleDay ;-)

In the mean time, we wish you courage in your journey.  Celebrate the great progress you are making and don’t forget life isn’t perfect.  If you get distracted, have a #TempleDay and get yourself back on track.

With love.

#respectyourtemple

#Video: Sun Salutations from our #yogi Shona Vertue

So this will be the shortest post so far.  Short is good.  Short is to the point.  Short of vibrant energy and happy smiles is what you WON’T BE if you follow The Strength Temple #7Pillars 😉  Here's some wisdom from our resident Yoga Guru; Shona Vertue.

The foundation of every yoga posture lies in the Sun Salutations.

So, while we may not all get the chance to do  a 90 minute yoga class every week, if we can practice the Sun Salutations every day, we are building and maintaining the strength needed to tackle other postures. Oh, and to just have a generally better time in our bodies. 

Do this with me in the mornings to really enliven your body, mind and inner goddess (or god).

x

Miss Vertue.
#respectyourtemple

#Video: Fancy a Quickie?

Breath is one of the Pillars of your Strength Temple.  It's there for a reason as it's so important for health, both physical and emotional.  One of the most amazing ways to focus on breath is through Yoga practice.

Here’s a beautiful article from Shona Vertue around treating yourself to some Yoga love.  We thrive on this at The Strength Temple and invite you to let Shona into your lives too.  She’s a force of nature.

How many of you find the thought of practicing yoga intimidating? Daunting even?  Putting the body in compromising positions, confronting situations, discomfort, stillness … it’s pretty scary stuff right?

I’m going to be honest here and tell you that it scares me too. And no word of a lie, about 2 minutes into my daily practice my brain has pretty much written a thesis on why I should stop and do something else.

That’s where the #yogaquickie concept came from … I thought – 5 minutes every day (or #yogaeverydamnday in the land of instagram) is better than 90 minutes once every month or fortnight.

6 minutes of deeply concentrated, joyful and breath-synchronised movement, is far more beneficial than 90 minutes of a pseudo-yoga class with a front row ticket to your own internal monologue ranting on about your likes and dislikes, to-do list and see-through lululemon pants.

10 minutes, 5 minutes, just 3 deep breaths even – it’s all yoga. To me an advanced yoga practitioner is determined by the quality of the connection between their body, mind and breath, not by how well they can impersonate a german pretzel.

I live in a busy city, time is more valuable than money and ironically more scarce – so I understand the need for fast, effective results. In my experience as an elite gymnast, yoga teacher, personal trainer and massage therapist, I know that nothing works better and faster than good old consistency (remember that concept of sticking to something for longer than it takes to go through your Facebook news feed?)….

So – give me roughly 3-5 minutes. Every day. Try a quickie, and see how you feel.  I've quite flexible!  Don't force any of the moves and only do what feels comfortable.  If you are unsure speak to your trainer or GP before you start on any type of new fitness campaign.

You’ll be amazed that you’re actually doing yoga. Every damn day and your body will thank you for it.

x
Miss Vertue

#respectyourtemple

Stairway to Heaven "Glutes"

“I should just note that I wrote this one quite some time ago when I was living in sunny Sydney. I Sadly don’t live near any park with steps. London is very flat. However, if you are near stairs – I hope this article brings you some inspiration to climb up, then down, then up again, then down, then up (because it’s important to finish on a high). Enjoy…”

Lately I’ve been looking at more dynamic and explosive ways of training my body, 1. because it’s fun and 2. because I don’t seem to have the time for these luxuriously long workouts anymore – so it has to be efficient with the time I have.

Stair sprints have been the answer.

There are a few main benefits to stair sprints. As mentioned above it is time efficient, allowing for a great cardiovascular and intense workout in under 15 minutes of training. Legs and Butt to brag about is benefit number two, as the explosive nature of stair running can do wonders for the Gluteus Maximus & Medius and Quadriceps. Benefit number three is the fact that it’s way more interesting that sitting on a leg extension machine or stepping up and down bench in the gym – you’re hopefully outdoors, in the sun, breathing fresh oxygen.

Today I ran up the beautiful, yet painfully steep steps at Cooper Park, Sydney 10 times. Resting at the top for 30 seconds before I would run down to enjoy it all over again (ok so I may be exaggerating when I say enjoy – it’s a love hate thing). Each time I ran back up the stairs I made a promise that I would go as hard as I could to the top, sprinting 2 steps at a time so that I would get a better Glute workout as opposed to just my Quads doing most of the work.

How To:

Begin with a quick warm up. Using Dynamic stretches like deep squats and psoas lunges. Also, complete a quick jog up the steps – taking one step at a time with a nice and gentle spring in your step.

When you feel warm go ahead and sprint as fast as you can up the steps, taking 2 steps at a time, drive through the heel of your top foot so that you are engaging, not just the quad, but the gluteus as well. Make sure that your knee is tracking directly over your ankle as you run up the steps. (Watch out for knees dropping inward – this could mean that you are not stable enough through the glute and need to slow down. Instead of sprinting, try walking up two steps at a time, consciously driving through the heel of your foot, watching the tracking of the knee and concentrating on squeezing your butt muscles to get you up).

Repeat this 10 times. Resting for anywhere between 30 – 50 seconds. If you’re new to this or you feel under conditioned take a longer rest.

Write down your results – how long it took you to get up the steps, how long you rested for and how many sets you did. Then beat it next week.

Obviously you shouldn’t be doing this sort of explosive training if you have any injuries – anywhere in your body. I say that very seriously – I know it may sound a little overprotective, however this workout is intense and extremely taxing on the body. Why put it under unnecessary stress when it is trying to heal? Injuries require slow stabilising workouts and massage – so be honest with yourself and your current physical state before attempting this workout.

If you can do the workout – Then try the post exercise stretch sequence below.

Watch the video first and then copy the sequence I have written for you below. It’s very quick and simple. DONT SKIP YOUR STRETCHES PEEPS!

1. Cresent lunge:

Begin with feet together and step back the left leg into a crescent lunge. Make sure your hips are square, your lower stomach is drawn in and pelvic floft edited (the kind of squeeze you would doif you were busting to go to the toilet).

Bring your palms together at your heart and reach up to stretch out your psoas and hip flexor muscles, twist your body to the right and hook your left elbow on the outside of the right leg (twisting crescent lunge).

2. Ardha Hanuman

Come back to centre and bring your finger tips to the floor. On an exhale press your hips backwards so that you come into Ardha Hanumanasana / Half Splits. Let your head completely relax down so that you get the full fascial stretch from the sole of your foot through the back of your leg right up to the back or your neck (yes! it’s that connected!)

Move in between these two postures, the lunge and Ardha Hanumanasana, by inhaling to brand the front knee and exhaling back in the the half split (Ardha Hanuman pose). Take as many rounds of this as you like going that little bit deeper each time (if your body allows for it).

2. Skandasana:

From Ardha Hanumanasana come back into the lunge by bending your front knee. Take both hand into the inside of your front leg. Begin to shift your weight all onto the front leg and you twist your body to the left. Place both hands on the outside of your left leg and fold forward.

Transition to take it all on the left side by bending the left knee into a lunge and repeat from the Crescent Lunge.

Happy Stretching.

x

Miss Vertue. (info@shonavertue.com)

#respectyourtemple #movementpillar

Flexibility

Flexibility is one of the 7 pillars of your Strength Temple for a reason.  Well actually it's for a whole load of reasons!

Often the thing that most people ignore or just get lazy with, gently stretching your muscles after training confers long term benefits to your quality of life.  As a premium member you will get a whole stack of info on flexibility, but for those of you just interested in a quick knowledge hit here we go.

I'm fit and strong - why waste time working on my flexibility?

• Flexible people have decreased rates of injury and assists with achieving great posture.
• Good flexibility reduces stress in your exercising muscles and assists in releasing tension that builds up during training.
• As we age flexibility gets gradually worse and many conditions are linked to this e.g. back pain, so get stretching!
• Lengthen your muscles for a leaner look.
• Feel more comfortable when you are travelling or when you feel the need to sit cross legged for a picnic. 

How to stretch

• Stretching should never be painful
• Check out different methods of stretching including static and dynamic
• Don't forget to breathe :-)
• Go for 5-10 minutes of gentle stretching after excercise
• YOU MUST TRY YOGA