Workout 1 (PDF)

Working Out At Work

Playground Boot Camp

Lower Body Flexibility

Shaping Your Core

Flexibility... Stretch the Pecs

Okay, let’s talk fitness basics here for a minute. Exercise or fitness can be broken down into 3 major components.

· Cardio

· Strength training

· Flexibility

Of the 3 mentioned, more often than not, the one most neglected is flexibility. I know time is a factor and it really is the one we feel like shows us the least amount of results, so we skip it and then skip it again and pretty soon forget all about it.

BUT, what happens when years down the road, we’ve neglected to stretch?

We become stiff, our muscles have shortened, we can’t move the full range of motion our joints need to and we are more prone to injuries.

One other VERY important reason to stretch is that because of or habitual movement patterns, our muscles generally get tight in specific areas. When that happens our alignment and posture get unbalanced and we start having structural issues.

Muscles hold and move the joints and bones beneath them. How can we move properly if our muscles are tight and shortened? We can’t!

So because we are talking about the heart this month, and how our chest muscles (the Pectorals) get tight and we start to hunch over… we’ve got problems... let’s begin to change it and open up the heart area, stand up straight and breath deeply!

1. Let’s begin by standing tall, abs tight inhale deep breath reaching arms to the sky. Exhale and lower the arms. 

   Repeat 3 times.  Now, repeat, but reach to each side 3 times.      

2. Stand up tall, abs tight, shoulders relaxed and down. Clasp your hands behind your back. Inhale and lift your arms up behind you as far as is comfortable while you exhale. Hold for an inhale and exhale and release. Repeat 3 times.

3. Stand with your arm against the wall. Slowly twist your body away from the wall leaving your arm on the wall. Exhale. You will feel this in the pecs. as you turn out. Hold for an inhale and exhale. Do 3 times. Repeat on other side.            

4. Let’s loosen up the shoulders next. Place your hands on your shoulders, elbows will be to the front. Now slowly circle your arms to the back, squeezing the shoulder blades together. Do 5 times to the front and 5 times to the back.

 Some tips:

·      Pay attention to your posture through out the day. Notice the areas that are tight.

·      Notice any imbalances you have for the activities you do. That will help you determine what types of stretching you need to loosen those imbalances.

·      Listen to what your bodys telling you. Only stretch as far as is comfortable. Relax into the stretch and breathe.

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The information contained on Alive, fit & Free is not meant to diagnose, prescribe, or replace medical care, but only for educational and informational purposes only. Please consult your health care provider before implementing any of the suggestions contained herein. Alive, Fit & Free, and it's contributing authors are not responsible for any adverse effects or consequences resulting from the use of any of the information or suggestions presented on this site.