Stretch and Recover

If you suffer from chronic lower back pain it is proven that exercise can help. Training your core muscles will build up strength to help prevent lower back pain and support you in all movements. At Breadsall Priory Leisure club we offer many classes that can help you to improve your core stability such as: Yoga, Pilates, Body Sculpt and Yogalates. There's more to Pilates than developing "strong abs" or "core strength". Pilates is an exercise system that focuses on stretching and strengthening the whole body to improve balance, muscle-strength, flexibility and posture. It was created by German-born Joseph Pilates in the early 1900s and incorporates elements of yoga, martial arts and Western forms of exercise. Initially adopted by professional dancers in the US as an effective form of recovery after injury, Pilates has steadily grown in popularity around the world, and includes celebrity fans such as Madonna and Jennifer Aniston.

Foam rolling

We all experience after a heavy gym session DOMS, the satisfying yet some times problematic Delayed Onset of Muscle Soreness, problematic in the sense that it can be hard to get back in the gym the next day if you’re feeling as stiff as a board. You may have notice in the gym the Foam Rollers and wondered what they are all about? Firstly roll away any tension and then stretch out the muscles. The idea is to teach your body how your muscles should sit and prevent any posture and subsequent joint problems says. You can use the rollers every day if needed and here are some roller basics

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For tight thighs

Use the plank position and rest your thighs on the foam roller. Lift your toes so that all your bodyweight is on your elbows then shift one leg on top of the other so that a single thigh takes all the weight. Slowly roll up and down the thigh massaging any tight areas. Switch legs and repeat.

For a tight upper-back

Lie back on a foam roller placed around shoulder blade level. Keep your feet and bum in contact with the floor and your hands behind your head at all times. Tense your stomach as you slowly work the roller up and down your upper back.

For a tight chest

Use the plank position again and rest your right pectoral muscle on the roller. Hold your right arm out to the side and off the ground. Your weight should now largely be on the right side of your chest, use the length of the roller to massage the whole pectoral muscle.

You can always increase your attention to sore muscles by taking time out in the Jacuzzi after a gym session or booking in for a sports massage

 

Why I believe a cool down and stretching is so important

A cool down is very important for a number of reasons, it is a way to lower the pulse, it is stretching the muscles in the body and it also prevents blood pooling.

Blood pooling

Firstly blood pooling is something you want to avoid. It is something that occurs if you stop exercise too suddenly and the heart is still beating rapidly without the legs moving. It is the lack of pressure in the veins and the need for muscle contraction that make a cool down essential at the end of a session. For example you could be doing a few sets on legs raises and suddenly stop without cooling down. This could cause blood pooling. Your heart would still be beating without your legs moving. The collecting of blood in the legs can lead to dizziness or in worst cases even fainting as venous return does not match cardiac output. I would always encourage people to cool down after exercise it will leave you with a better recovery for your next session. Cool down exercises include going on the stepper, bike at low levels etc.

Pulse lowering

The reason pulse lowering is advised after exercising is to gradually reduce the heart rate. Going on a step bike at a low speed would be a good choice and every minute maybe go down a level or 2 on the intensity. This gives the blood vessels time to return to the normal width. It will maintain your cardiac output; remove metabolic waste products of exercise from the muscles and in my eyes most importantly return heart rate back to resting heart rate gradually. An example of this would be driving a car at 70 mph and doing an emergency stop every time you slow down, this wouldn’t be good for car breaks whereas slowing down gradually and pressing the breaks pads lightly is much better for the cars breaks.

Benefits of stretching

Stretching is important before and after exercise. Stretching will promote and increase flexibility and will also help to avoid muscular imbalance. Maintenance stretching and developmental stretching are slightly different. Maintenance Stretching is where you hold a stretch for 10-15 seconds. This type of stretching helps to achieve a healthy functional range of movement for everyday life. It should stop you feeling so stiff and tight the day after you train a certain muscle group. Developmental stretching is where you target a certain muscle which is tight or around a certain joint where a greater range of movement is desired. This type of stretch is held for 30 seconds at least. It is all about finding a comfortable position and focusing on the muscle relaxing. It is vital that the muscle is stretched to the point of tension but not pain. The muscles that will generally be used for this type of stretch are the gastrocnemius, hamstring, adductors, hip flexors and pectorals.

My conclusion to this is you should not work out without a cool down and without stretching. It will prevent injury and help the body to be much more mobile.

Corey Hodgkinson