Dynamic Flexibility

I had a new client start last week. The first meeting is always going to be a complimentary assessment. The assessment gives me an idea of where the muscular imbalances exist and what exercises and stretches are needed to bring things back into balance. Because I do not charge for the assessment I only give a few exercises afterwards. Well anyways, the new client is fairly athletic, but has not really thought about changing up the type of exercises he has done for years. Because of the repetitive movements year after year, he has created some really tight, or overactive, muscle groups.
I gave him five dynamic flexibility movements to do on a daily basis. He did these for a week and came back to me feeling 100% better. I want to pass these five (actually six – I added one that I did not have my new client perform) stretches on to you – the wise readers of my blog.

Spiderman – think of a long lunge where you drop your shoulders as low to the ground as possible

Iron cross - aka the leg-over stretch

Scorpion – for the lower back, hip flexors, and glutes

Sit and reach – sit with your feet out in front, toes pulled back, and reach as far forward as possible

Terminal Knee Extension – this is known as a knee rehab exercise, but most people can not do it

Shoulder Slide – think of a military press where you are up against a wall (or on the floor) and keep your elbows and the back of your hand on the wall.

Any questions? You know where to find me!

What is the best form of cardio?

The single most asked question I get is: what form of cardio exercise is the best?
The answer is actually really simple. All of them. If it gets your heart rate up, then it is good. However, different sports and activities may require a greater focus on one type.
For example (a simple example), if you are going to run a 10k, then you should probably consider running; if you are going to ride in a century race, then getting on a bicycle is what you should be doing; martial artists should consider jumping rope, if you have bad knees (knees that hurt, not knees that misbehave), then an elliptical may be the best form of cardio; for a tri-athlete, whatever your worst event is, that is the one you should put the most energy in to.

For general fitness; pick one form of cardio and do it for a few weeks, then pick another and do that for a few weeks. Repeat process. The idea is to not let your body get too used to nay one form of exercise. Mix it up and have fun!