Remember the days when you could touch your toes without bending your knees? Now it’s painful just watching gymnasts perform their splits, twists, and bends. You may never be as flexible as a gymnast, but you should think about adding flexibility exercises to your daily workout routine.
Many people miss out on the health benefits offered by flexibility. Stretching is a great way to elongate muscles and improve range of motion, reduce your risk of injury, increase blood flow to joints, improve coordination and posture, relieve muscle tension and low back pain, and calm your mind.
The following static stretches are best done following your workout and cool-down period. All it takes is 5 to 10 minutes of stretching to reap benefits. Remember, stretching may cause mild discomfort, but should not involve pain. Gently hold each stretch for 10 to 30 seconds without bouncing and slowly return to the starting position.
1. Downward Dog
Targets: Achilles tendon, calves, hamstrings, back, and wrists
To do the downward dog stretch, stand with your feet placed hip-width apart, then bend your knees and put your hands on the floor in front of you. Slowly walk your hands forward until your body makes a V-shape with the floor. Keep your head down, your neck relaxed, and your legs straight to feel the stretch in your hamstrings and calves.
2. Hip Flexor
Targets: Quads, hamstrings, hips, and glutes
Kneel down on the floor and lunge your left leg straight in front of you until your left knee is bent at a 90-degree angle. Your right knee should still be bent on the floor. Rest both hands on top of your left knee, keep your torso upright, and lunge forward until you feel a stretch in your hips and quads. Repeat with the other leg.
3. Butterfly
Targets: Hamstrings, quads, glutes, back, and neck
Sit on the floor, bend your knees out to the sides, and place the bottoms of your feet together. Hold your feet with your hands and slowly bend at the waist to bring your head down toward your feet. Go as far as is comfortable then hold the position.
4. Shoulder Stretch
Targets: Deltoids
While standing, reach your right arm across your chest, keeping your arm straight. Use your left hand to gently pull your right elbow toward your left shoulder. Hold this position then switch arms, bringing your left arm across your chest.
5. Triceps Stretch
Targets: Triceps
After a workout that uses your arms, it’s smart to give them a good stretch. To effectively stretch your triceps, bring your right arm behind your head and reach down your back. Use your left hand to gently press your right elbow down. Hold and switch arms.
6. The Cobra Pose
Targets: Abdominals
Another stretch often done during yoga sessions is the cobra pose. Lie facedown on the floor and place your hands palms down on the floor by your chest. Raise your upper body off the floor by straightening your arms. Keep your legs and pelvis on the floor. You should feel a stretch in your abs. Hold, then lower and repeat.
For an additional ab stretch, twist your body when in the cobra pose. Bend your left arm and rotate your body toward the left. Hold, and then repeat on the right side.
Coach Alton’s Vacay Fit Games Mission:
Coach Alton’s dream is to inspire kids who are facing adversity to triumph and become their best, this is due to his own trials he faced as a youngster with lack of guidance and leadership support. This dream led him to create Coach Alton’s Vacay Fit Games, where he will raise funds to support youth development programs on Island to allow his clients “CAYMAN TOURIST” to avoid the vacay weight gain by competing to WIN & donate 50% of their class fees to MAKE A DIFFERENCE IN THE LIVES OF KIDS. 2nd place onward will donate $1.00. #WorkoutToMakeADifference
Game/Class Highlights:
1. Each participant becomes a HERO – Winners of game/class donates 50% of class fees and 2nd place onwards donates $1.00 each to youth development programs.
2. Only Aquafit Circuit Fit Game In the WORLD
3. Brings like minded HERO’S together for a common cause/goal
4. Teaches Cayman visitors about the island with a point based quiz
5. Points are earned with water resistant tracking devices
6. Infuse water is included
Class Schedule:
Monday – 7am – 8am: Governor’s Beach
Tuesday – 7am – 8am: Governor’s Beach
Thursday – 7am – 8am: Governor’s Beach
If your those who feel called to make a difference and inspire change in the life of the kids, then this is the challenge for you.
Don’t just workout, #JoinTheMovement
and let’s #WorkoutToMakeADifference together.
