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Home / Fitness and Health / CrossFit’s Tia-Clair Toomey shares her stretching routine

CrossFit’s Tia-Clair Toomey shares her stretching routine



Tia-Clair Toomey learned the hard way the importance of listening to your body and taking the time to address the little pains that can lead to bigger problems. In a recent YouTube video, CrossFit Games champions recalled that ignoring a small prior issue resulted in a great deal of pain and a long recovery time. Now she’s proactive about stretching to stay injury free.

“In our very busy lives, we tend to forget and we don’t really understand the importance of stretching,” she says. “It doesn’t matter if you are young and active or a little older. I think you spend at least 10 to 15 minutes a day stretching your muscles and taking some time to yourself and focusing on yours Breathing, is so important to having a really nice balanced state of mind to get on with your day. “

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In her latest video, Toomey shared her five stretches that together cover the entire body.

The first three stretches work on the lower body, starting with a seated straddle. Toomey sits with his legs apart as far as is comfortable. “If I slowly inhale into the stretch, I slowly get a little deeper, I can make my legs wider,”

; she says. “This really hits my adductors and I feel like when I have lower back pain, this is a really great stretch that takes a lot of pressure off me.”

The second stretch is a one-legged forward fold. From a sitting position, Toomey stretches one leg out in front of you, tucks the other inward toward her body, and then leans forward on the extended leg for 3 to 4 minutes. “This one really hits the hamstrings, it’s one that I do when my back, glutes, or even hamstrings explode or just generally sore during a workout,” she says. “Tight hamstrings can put a lot of pressure on the glutes, which then contracts and puts a lot of pressure on the lower back.”

Next up is a lunge that targets the hip flexors and quads. “You want to make sure that your knee and shin are nice and lined. You don’t want your knee to go over your toes or behind your foot,” she says. Then Toomey turns back and grabs her other foot with her other hand.

Toomey moves up on his torso, sits with his hands back, and slides forward to stretch your chest, biceps, and forearms. She holds them for 3 to 4 minutes.

Toomey recommends the fifth and final stretch to anyone who has spent more time than usual in the past few months on a computer or phone with shoulders hunched in. She demonstrates this horizontal stretch that opens the shoulders and traps in the video below.

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“It is so important to have just a little bit of time to stretch the body,” she says, “because you will feel a lot better, your muscles will not be overloaded, and you will be really comfortable.” A big difference to your posture throughout the day. ”

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