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Julie's Garage Gym > Stretching Sunday

Arms reach exercise

Seated Hamstring Stretch

For those of you who sit for extended periods throughout the day, it’s likely your hamstrings could use a good daytime stretch. Periodically stretching to lengthen these muscles throughout the day can help improve your posture and prevent your body from experiencing lower back pain.     This seated hamstring stretch can be done right […]
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Balasana pose

Child’s Pose to Stretch Your Lats

Latissimus dorsi (Lats), the broadest muscle of the back, is responsible for shoulder joint extension, adduction, transverse extension (also known as horizontal abduction), flexion from an extended position, and (medial) internal rotation. It also has a synergistic role in extension and lateral flexion of the lumbar spine.   Balasana, more commonly known as Child’s Pose, […]
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Good posture example

Iliotibial Band (IT Band) Stretches

Your Iliotibial Band (IT Band) is a fibrous connective tissue that surrounds the lateral thigh.  When this connective tissue (ligament) extending from the pelvic bone to the shinbone becomes tight, it rubs against the thigh-bone often causing pain between the hip and the knees.   Regularly stretching the IT Band can greatly reduce pain in […]
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Single deadlift exercise

Neck and Shoulder stretches for Nursing Moms

Stretches for nursing Moms (…and anyone with a stiff neck and shoulders).   Although everyone has probably experienced neck stiffness and soreness at some point in their life, it seems as though nursing Moms have a higher incidence of it. Two simple, yet effective stretches you can do to relieve some tension in the neck […]
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Kneeling reverse fly

Stretching for Ankle Mobility

Taking a few minutes prior to your workout to stretch your ANKLES can greatly improve your overall performance. A little attention to this area can go a long way. In fact, improved Dorsiflexion of the foot can help your squatting, sprinting, strength, and your ability to avoid knee, hips and lower back injuries.    In […]
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Julie doing a lunge

How to Perform a Sun Salutation

A few weeks ago, we showed you how to “flow” by taking you through the steps of this Vinyasa flow: High Plank > Chaturanga > Upward-Facing Dog > Downward-Facing Dog. This week, we are adding on to our flow with a full Sun Salutation.   The Sun Salutation, or Surya Namaskara (SOOR-yuh nah-muh-SKAR-uh), is a […]
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Kettlebell flow

Static & Active Stretch for the Psoas

The psoas, technically named iliopsoas, are 2 deep-seated core muscles that help support your back and so much more. The psoas major works by flexing the hip, while the psoas minor acts to flex the lower spine. These muscles are unique in that they are the only muscles that connect the lumbar spine and lower […]
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Vinyasa flow

Vinyasa Flow: Plank, Chaturanga, Up-Dog, Down-Dog

How many times have you heard your yoga instructor say, “Move through your flow,” or “Take a vinyasa,” or “Chaturanga, up dog, down dog”?   Chaturanga is often part of a “vinyasa” or “flow” that yogis do on the way back to Downward Dog. Chaturanga assists in building arm and core strength, while up dog […]
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TRX Stretch

TRX Lower Back Stretch

The TRX Suspension Trainer can be used to improve mobility and flexibility; it allows you to unload your bodyweight while doing specific movements. By unloading some bodyweight, it is possible to safely move through a greater range of motion. The TRX can also add resistance and leverage to a particular stretch, helping safely pull the […]
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