10 Simple Stretches To Do At Your Desk infographic

Maybe you should skip that stretch....

What?!?! But I've been told I should stretch before I work out to avoid injury and warm up. New research from the Journal of Strength and Conditioning Research says that an active and dynamic warm up is preferred to a passive stretch before activity. Read the abstract here.

So what is an active dynamic warm up? It is any warm up that combines cardiovascular challenge and active movements that open up the joints and actively stretches your muscle tissue, but does not hold you in a static stretch.

Passive stretching can lead to instability in your joints increasing your chance for injury.

The other benefit to an active dynamic warm up is that it keeps your mind more present in your activity and therefore your body. Passive stretching can allow your mind to wander, ultimately allowing you to disconnect with your body before an event; possibly missing some warning signs of weakness or potential injury. Keep in mind that active dynamic exercises are also designed to:

• Open up your joints
• Actively stretch muscle tissue
• Increase cardiovascular activity, making it easier to transition into your training, race or activity
• Actively increase flexibility

Why is this you ask? Why doesn't stretching before activity benefit the body? Well, although conclusive research hasn't been done, there are some possible explanations. One is a more relaxed muscle tendon that is not able to contract the muscle they way it needs to in order to fire correctly for activity. The other is that a stretched muscle offers less joint stability. We all lose strength when our joints are unstable.

Try these 5 active dynamic warm up exercises before your next swim, bike or run and see how your body responds. It is best to start with smaller, less intense movements and gradually move into more challenging warm up exercises.

Arm Circles

• Standing with your arms extended at your sides, parallel to the ground, like a capital letter "T" Start with your palms facing up and do small circles forward and backward. Do as many as you can for 30 seconds each way. Repeat with palms down. 
• Warms up; shoulders, lats, biceps, triceps

Knee Hugger

• You are going to walk forward; with each step you take first bring the knee up to your chest, hug it in close and then step forward. Make sure to keep your core engaged. Take 15 - 30 steps with each leg. 
• Warms up; hip flexors, glutes, hamstrings

Butt Kicks

• In a slow jog bring your heel to your to your butt, essentially kicking your own butt with each step. Kick 15 - 30 times with each leg. 
• Warms up; quads, hamstrings, glutes

Walking Lunge w/ Twist

• Starting with your dominate leg, take a wide step forward while lunging keeping the back knee off of the ground. While in your lunge, gently twist to the right and left. Stand up, bringing the back leg to the front leg and repeat on the other side. Do 15 - 20 lunges on each side
• Warms up; obliques, low back, hip flexors, quads, hamstrings, core

Bear Crawl

• Bending over, place your hands and feet on the ground. Crawl using the opposite hand and foot, mimicking a bear. Crawl for 10 yards turn around and crawl back to your starting place.
• Warms up; shoulders, core, back, glutes, quads, hamstrings, lower legs (pretty much everything!!)

Active Dynamic warm ups should change your overall endurance and performance levels. Therapeutic Massage is beneficial to create flexibility in the muscle tissue keeping you flexible but strong. Too much flexibility and you lose stability, to much stability and not enough flexibility can lead to injury. It's about finding the balance to keep you working at your peak level. 

Cycling Muscle Groups; Hamstrings vs. Quads

As the weather warms up our inclination to be active outdoors also increases. This time of year we see many clients come in with new aches and pains as they begin their summer activities. Today we're going to talk about cycling.

The diagram below breaks down the pedaling cycle. The left side of the diagram below shows the placement of the foot as it moves the pedal. The right side of the diagram illustrates the muscles used in the pedaling cycle.


 

Cycling Muscle Groups infographic

As with all activities it is important to determine not just that there is pain, but when the pain is present. For a cyclist determining that there is pain in the hamstrings during the recovery phase of the stroke gives their massage therapist a lot of information as to what is happening (or not happening) during their ride. 

As an athlete, knowing the muscles used in each phase can help you determine possible weakness in the body and give you insight to know what muscle groups you can focus on in cross training. 

Most often the quads become stronger and more developed than the hamstrings. The quads are a larger muscle group and often get used more than their counterparts on the back side of the body. Positioning of your bike seat can also lead to a preference of quads over hamstrings.

Do you find yourself complaining of tight hamstrings, the large muscle group on the back of the upper leg? Are they the first ones to fatigue on a long ride? Many people confuse tight hamstrings with strong hamstrings. Usually the opposite is true, tight hamstrings are often weak hamstrings. The quads pull so tight due to the overuse that the hamstrings pull tight to counter the downward pull of the quadriceps. 

Think of a rubber band that has been pulled tight for a long period of time. In position it feels tight, and therefore strong. Return this rubber band to a normal position and you will see that there is no strength to it at all. This is what is happening to your hamstrings when the quads are over worked and overused. 

How do you know if your hamstrings are imbalanced? A trained body worker (massage therapist, physical therapist, etc.) will assess your pelvic tilt. An anterior, or forward, pelvic tilt can be a result of short, tight quads and long, weak hamstrings. A posterior, or backwards, pelvic tilt can be the effect of hamstrings that are stronger or have more tension than the quadriceps. 

That's great....now what do you do? Cross training, working with a personal trainer or physical therapist is a great way to correct strength imbalance. Making sure your bike has been professionally fitted to your body is also important. 

Massage is a great and very necessary component to getting the quads to lengthen so that the hamstrings can be positioned correctly and give you the true strength they can provide. Strength is one component, but won't do much if you are not working with the soft tissue (muscle) to address tension, trigger points, adhesions or myofascial imbalances. 

Massage also aids in the rest and recover phase of training, giving you more bang for your buck. Cyclists that receive regular massage will tell you that they are able to train longer and harder when they get massage. Your massage therapist will be able to address areas of tension before they become an injury. Allowing you to enjoy a longer training season with less chance of season ending injury. 

Discover Massage works with you to address postural dysfunctions that can create pain and weakness as well as educate you about you body and it's health.  Our therapists dedicated to helping you life your best life. As an athlete or weekend rider; someone who rides for fun or rides for sport, we are here to help you feel the best so that you can do the things you love.