Be Like Gumby and Take Your Health & Mobility to the Next Level

In the fitness industry we talk a lot about how to achieve the results you are looking for with a good balance of cardiovascular training and strength training but sometimes we forget about the importance of mobility or stretching on a regular basis.

I will be the first to admit that this is part of being fit that I don’t practice often but have had it as a goal in my mind to try to incorporate on a regular basis.

So what is normal exactly?

Haha – that is a very loaded question, but for the purposes of incorporating stretching practices into your daily life – it is completing 2-3 sessions a week for anywhere between 15-60 seconds each stretch. You will want to complete each stretch 2-3 times per stretch to really see the changes in your range of motion.

Seems simple right?

This is a common practice that gets overlooked or pushed to the side too often which results in decreased range of motion, injuries (ex: plantar fasciitis), bad posture and bad circulation.

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When I complete consultations with members and we talk about the importance of mobility practice on a consistent basis most admit that they can tend to push that to the side. So I suggest all of our amazing classes that we offer such as yoga, pilates, BODYFLOW™ and our stretch/mobility class to help hold you more accountable. If your gym facility doesn’t offer any of these classes there are great resources on YouTube or you could simply purchase a foam roller to help with your range of motion to use either at home while watching t.v. or at the gym.

Regular stretching or mobility practice is very important for EVERYONE.

All runners, lifters whether you are a beginner or advanced, bikers, golfers, pickle ballers, young, old and in between should be incorporating this practice on a consistent basis to increase your posture, increase your range of motion, decrease your stiffness as we age, decrease our muscle tension which can lead to stress or tension headaches and help us to be the best version of ourselves. If you are dealing with an injury, delayed onset muscle soreness or you can’t hit the proper depth on a back squat the culprit is most likely that you don’t stretch enough.

Okay so now that I have harped on you enough about why it is important, how the heck can you start to put it into action?

If you need more accountability then please consider taking a class to hold you more accountable. Even professional athletes do a yoga class on a regular basis and it is amazing for your body/mind. If you are going to incorporate this on your own please make sure that you are stretching a warm muscle ALWAYS. Never stretch right after you come into the gym as a “warm-up” as this will just increase the prevalence of injury.

If you like to stretch before a heavy lifting day just make sure that you warm up your muscles first with a 5 mins walk, jog, run so that you can increase the blood flow before you stretch them out. This way your muscles are more malleable and won’t injure yourself. When you stretch make sure that you stretch only to the point of a slight pull with no bouncing. If you push it too far or you bounce during the stretch then you could cause microtears in your muscles and increase your chance of injury.

Key Points:
– Stretch 2-3 times per week
– Hold each stretch 2-3 times for 15-60 seconds
– Always warm up before stretching and stretch after a workout
– No bouncing

Want to learn more?

Head over to our Performance Therapies blog and read our advanced article on Static Stretching. You’ll learn the difference between Static and Dynamic Stretches and get specific examples and tutorials for which stretches we recommend.

 

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Email Lynde

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