Post-Workout Stretching Techniques

As we mentioned in an earlier post, if you aren't seeing the results you're looking for with regular workouts, you should consider stretching both before and after exercising. While we outlined the importance of stretching before exercising in this post, stretching your muscles following a workout is perhaps even more important.

Muscle groups tend to tighten and become tense following a workout. Doing a few stretches can help loosen muscles and while it won't prevent next-day soreness, it can help minimize it.

To help you start, try these stretches following your daily exercise routine:

Active Pigeon: This stretch targets the piriformis muscle, which is located just under the gluteus maximus. Stretching this muscle helps stabilize other muscle groups, specifically the pelvic and knee areas.

• Begin in the push-up position, with your palms aligned directly under your shoulders. Bend your left knee, placing it on the ground near your shoulder. Your left heel should now be by your right hip.

• Bend your elbows, lowering your forearms to the ground. Keep chest lifted to the wall in front of you, while gazing down. Pull your navel towards your spine, while tightening your pelvic muscles.

• Contract the right side of the glutes. Curl your right toes under, pressing the ball of the foot into the floor. Bend the right knee to the floor and release.

• Do five reps, then switch sides and repeat.
  

C-Curve: This stretching technique targets the lower back muscles, located directly behind your abdominal muscles. Stretching this area is ideal after an intense core workout because it balances and protects the abdominal muscles from strain, while strengthening the entire area.

• Sit on the floor with knees bent, placing your feet flat on the floor about 12 inches in front of you. Interlace fingers behind your hamstrings, pointing elbows out to the side.

• Round the back, tightening and pulling the navel toward your spine. Focus on the stomach, with your jaw pulled into your chest. Inhale through the nose.
  

• As you exhale, draw the navel in tighter and lift your left leg while pushing down with your right foot.

• Return to the start position and repeat, doing five reps on each side.

Remember to consult with your physician before beginning any exercise routine.

DAC Gives Back: Walk MS 2010

Sign welcoming participants to the Walk MS 2010 event.

Earlier this month, the National Multiple Sclerosis (MS) Society's Mid South Chapter held the Walk MS 2010 event at Cox Park in Collierville, Tenn. Hundreds of people gathered to support the cause - and get in a great workout!

Crowd registering for the walk.

Vivian Reesman (Group Fitness Director), Heather Nichols (Fitness Coach), and Shelly Orman (Fitness Coach) from DAC Fitness attended the walk and volunteered to lead the participant warm-up.

From left to right, Vivian Reesman and Heather Nichols

Following an official welcome from Stan Joyner, Jr., Mayor of Collierville, Heather and Shelly energized the crowd with a few stretches and easy dance moves.

Collierville Mayor Stan Joyner, Jr. welcoming the crowd.

Heather greeting the crowd and starting the warm-up.

Heather (in front) and Shelly demonstrating a few easy dance moves.

Participants stretching before the walk begins.

Afterward, participants walked to raise money and increase awareness for MS and the local MS Society's chapter.

The mission of the National Multiple Sclerosis (MS) Society is to end the devastating effects of MS. The Mid South Chapter is committed to a philosophy of wellness and offers the encouragement, materials and skills necessary to achieve and maintain a meaningful lifestyle for people living with MS and their families. To learn more information, please call 1-800-FIGHT-MS.

Pre-Workout Stretching Techniques

Are you working out regularly and still not seeing the results you're looking for? If you aren't stretching before and after your workout, your muscles might not be performing at their optimal level. Even if only one muscle group is tight, it can hamper the performance of others, causing an ineffective workout, compromised calorie-burning potential and increased risk of injury. Studies show that stretching not only helps warm-up muscles before a workout, it can increase flexibility and muscle endurance.

Stretching is free and easy to incorporate into any exercise program. Investing just five extra minutes will assure limber muscles and decrease your chance of injury.

Here are two stretches to get you started before exercising:

Modified Cobra: This stretching technique targets the abdominal muscles, which are located between the ribs and pelvis on the front part of your body. Considered the body's core, this group of muscles works to support the entire body, guide movement and hold the central organs in place. Stretching these muscles can prevent strain and hernias.

• Lie face-down on the floor, with thumbs directly under your shoulders. Legs should be extended with the tops of your feet on the floor.

• Tighten your pelvic muscles while still against the floor, tucking your hips downward as you squeeze the glutes.

• Press your shoulders down, away from the ears. Push upward to raise your chest toward the wall in front of you. Relax and repeat, doing five reps total.

Split Squat: This stretching technique targets the quadriceps and calves, two major muscles in the legs. Stretching these two areas can help prevent straining or tearing tissues when doing intense cardio or lifting large weights while using your legs as a base.

• Begin by standing with feet hip-width apart. Step forward with your right foot about 12 inches in front. Curl the toes of your left leg under, keeping weight equal between both feet.

• Interlace your fingers, placing them directly under your ribs. Press shoulders down away from your ears. Tighten your pelvic muscles, while squeezing your glutes.

• Slowly bend both knees, coming down in three counts. You should feel a stretch along the left quad. Press into the floor, rising back to start in three counts.

• Do five reps on each side.

Remember to consult with your physician prior to beginning a new exercise program.

Finding the Perfect Trainer

If you're becoming bored with your workouts or find yourself at another frustrating plateau, consider investing in time with a personal trainer. While you might feel intimidated at the mere mention of hiring someone to whip you into shape, know that trainers are working to ensure you reach your ultimate goal. Trainers also provide the necessary education about fitness and nutrition, help track your fitness progress, offer guidance and give you a reason to show up at the gym.

Here are a few things to look for when identifying an ideal trainer:

Education or Certifications: Before you begin working out with anyone, check to ensure they're properly accredited or certified through a well-known fitness organization, like the American College of Sports Medicine (ACSM), the National Academy of Sports Medicine (NASM) or the National Strength and Conditioning Association (NSCA). While it isn't required that a trainer have a college-level degree, the more education they have, the better equipped they are to train you.

Experience: Identify a trainer that can use his or her experience to help you accomplish your goals. For instance, if you want to focus on weight-loss, check to see if the trainer has experience in that area. Working with someone who has only designed exercise routines for bodybuilders might not have enough experience to properly assist you. Additionally, ask for references so you can contact previous or current clients and find out if they would recommend him or her.

Personality: Identify a trainer who will fit your personality the best. Do you need a cheerleader to consistently motivate you or a drill sergeant who pushes you to the limit? Also, make sure you get along with your trainer. If you don't, chances are you won't want to spend the limited amount of time you've set aside and paid for to exercise with him or her. Follow your instinct and find someone you can both trust and respect.

Once you find a trainer that you trust and like, you'll look forward to your time together even more, overcome workout boredom AND defeat those pesky plateaus!

Designing Your Swimsuit Strategy: Part Three

Now, it's time for the last part of our swimsuit strategy series - exercise! If you missed the posts on planning or easy dietary changes to make, find them here and here, respectively.

Daily activity is key. Start off with a single commitment to do something for a minimum of 30 minutes each day and build up the amount of activity as you get closer to the summer months. In addition to being active for 30 minutes a day, commit to going to the gym at least three times per week for at least one hour.

Doing something each day can be as simple as walking, taking a bike ride or playing with your kids in the backyard. The key is to GET MOVING. You goal: work up to at least one hour of consistent activity for five to six days per week. Again, you're starting early, so you have plenty of time to reach your goals.

Some other simple ways to add activity to your day include:

Always park your car in the farthest corner of large parking lots.

Take a brisk 30-minute walk three days a week after work. Take your dog with you!

When is the last time you jumped rope? It's a great way to burn calories!

Take a bike ride with your family.

Yard work! Mowing the lawn and gardening count as exercise AND landscaping.

Try a group fitness class like yoga or pilates. The camaraderie will help keep you motivated!

And that's it! If you can take time to develop a plan, modify your diet and commit to increasing your activity by exercising regularly, you'll be well on your way to not only a better-looking body, but also a healthier summer!

Designing Your Swimsuit Strategy: Part Two

You've taken the first step, read part one of our swimsuit strategy series (if you missed it, read it here) and have thought about your plan.

Now, let's discuss your diet.

By diet, we don't mean a crash or fad diet. Your diet is what you eat each day without starving yourself. It's a nutritionally balanced daily intake and does not include pills, laxatives or all-meat. Most importantly, because you're starting early, you have plenty of time to design a plan that works best for you before hitting the pool on Memorial Day.

If trying to lose weight, you can do so at a healthy rate of one to three pounds per week. Weight loss isn't rocket science - it's a simple equation: burn more calories than you take in and you'll lose weight. Simple!

As often as possible, prepare your own meals. Take-out meals are full of preservatives and added calories you don't need. Preparing your own food will also force you to pay attention to what you're putting in your body - every little bit counts! Some easy tips include:

• Eat several small meals versus three large meals per day
• Eat two pieces of fresh fruit each day (apples, oranges, bananas, etc.)
• Try to consume more whole grains and fiber by replacing white starches with whole grain alternatives
• When possible, add a salad to your meal. Skip the ranch dressing and use vinaigrette.
• Eliminate all carbonated beverages and replace with water.

Now that we've tackled the plan and simple changes you can make to your diet, we'll cover the final part of your strategy next time - exercise!