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Post-workout stretches

Even with stretching, perform only stretches that you are comfortable doing and preferably those that you have already done with your trainer in the studio. Modify them as needed (reducing/increasing intensity where appropriate) and stop if you feel pain. Don’t forget to breathe throughout the stretch and hold each stretch for approximately 30 seconds.

  • Child’s pose: great for the lower back and lats. If you have knee issues, try placing a pillow between the buttocks and heels. Exhale and reach forward through your finger-tips – aiming to get your sternum close to the mat.
  • Lying hamstring stretch: great for your – you guessed it – hamstrings! Keep the opposite leg straight on the ground and pull the tube/band back towards your chest, while keeping the toe pointed towards the ceiling.
  • Kneeling hip flexor stretch: a simple and great stretch to work your hip flexors. Lean forwards until you feel the stretch at the top pocket area of the kneeling leg.

    Check out our Instagram video for this fitness tip!

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Work your core!

Have you ever wondered why your trainer may not include sit-ups or crunches in your workout program? The answer is the movement required for these exercises – continually curling the lumbar spine – adds pressure to the discs and can actually lead to tears and back pain. There are several core exercises you can do that, done properly, won’t cause unnecessary strains on your back. Some great examples of core exercises you can do include: deadbugs, Pallof presses, variations of the plank, etc.

Talk to your trainer for more information.

We challenge you to move!

Have you ever been given exercises to do at home – like homework? Many people struggle to find and make time to exercise at home. While it may be ideal to try and do a whole set of homework exercises one after another, realistically we may not have the time to do so. What we can do instead is find pockets in time throughout the day to spread those exercises out. Whether you need to find time to stretch out your chest after sitting at the computer all day, or working on your balance, we can all find time to do them in tiny spurts.

These tiny gains within the day will accumulate and promote more movement throughout your day!

Check out our Instagram video for this tip!

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Fitness Tip – Tips for Running

Running requires whole body integration of multiple systems for stability and power through each stride. To better coordinate that integration we can further train two fascial systems that play a significant role in maintaining the form of running.

The anterior oblique sling (in front of the body) comprises of the external and internal obliques with the opposite side adductors while the posterior oblique sling (back of the body) involve the lat and the opposite glute.

These two systems are required to work with one another when running and allows the body to remain centrated as you propel yourself forward. Give these two exercises a try when working on supplemental training for running!

Check out our Instagram video for this fitness tip!

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