 All right stretch number two is called hip flexor stretch on a chair So my hip flexors are often very One delayed onset muscle soreness is starting to dissipate. Thankfully. Thankfully because of stretching Epsom salt baths Rolling out. That's right. I'm still still unpacking from snowbird and I'm gonna go out for my second run today Just three miles pretty ease not is not nine-minute pace. I'll probably go that eight-minute pace 830 pace Basically to warm up the legs for the stretching routine that I'm about to show you because I do get questions about it now Listen, listen both Stretching is not my strong point. In fact, let's do it question of the day. Do you stretch? consistently and do you follow follow a stretching Routine or a stretching plan? I do not and I that's that there is no excuse for that I should be doing stretching now. I stretch every day, but it's not a consistent routine I basically stretch what is sore or what is hurting on my body, but that's not a in my opinion That's not a a sound strategy. You want to be stretching consistently and Making sure that you're you're advancing your flexibility. I Believe it helps you stay healthy and prevents for example my plan or fasciitis in 2018 If I would have been paying attention to my hamstrings my entire kinetic chain with stretching Early in 2018. I think I would have I would have avoided Four months of plant late four months of pain every July August September October It was actually five months. That's when my plan to released in the race and Oh my goodness. Anyway, we're gonna talk about stretching today. So I'm gonna roll out go get my three miles on I'm gonna go to the gym and then I'll come back here and show you my favorite stretches for all of you All right, let's let's get that roll on. Oh, yeah Holy guacamole. Sorry to just go go get I got a little excited there But I'm telling you I do get quite a few questions about PF and plant or fasciitis and it's all About that kinetic chain and I don't know I'm listen. I'm not a scientist Just putting that out there right now not a doctor not a nurse none of that but So far in 2019. I know I had the bone injury, but that's a lot different than a soft tissue injury So, oh goodness. Oh, yeah, this feels good I feel feeling better now after rolling out with this guy and I forgot to mention that today's first run was 15 miles I think that's 24 kilometers. It's on your screen right now 730 a mile or I believe about 440 per kilometer and this trigger point foam roller Four months ago. I could barely use it because it hurts so bad like it just dug it digs into your muscles so well And now it kind of feels almost too easy like my my legs have gotten used to it I think my legs are a little stronger and tougher now anyway fascinating development As you continue to do maintenance on your body You might have to like I feel like my legs are advancing in the right direction with respect to overall durability And I'm not talking about bones. I'm talking about Soft tissue so good sign for the trigger point. All right, let's go And the three mile 5k eight minute pace per mile nice and easy legs feel warmed up for the stretching I'm about to do in the gym tip of the day If I had to choose a gym with this stretching machine for my hamstrings over another gym They said like if I'm gonna buy if I'm gonna pay for a membership I'm gonna seek out a gym with this machine and who knows maybe you're part of a gym Uh, and they don't have this machine. I would just ask them Could you look into purchasing this because it has saved my hamstrings over the past 12 months. Anyway, just a tip of the day something to think about All right, a good Simple maintenance day in the gym and no lifting today The legs are not quite ready for that yet after the race But definitely need to put the sleeves back on one more point I'm noticing as I you know get a little older that my purchases for running gear Are starting to trend more in the direction of recovery Rather than let's say the actual running like all the foam rollers. I have I actually just today I decided to Purchase one of these discs you see me using right now in the gym on your screen and I decided you know You know what I love this thing so much I think it's helping the strength of my ankle so much and firing the little muscles in my feet I am going to pick one up for my own house and using it here at the house. So anyway, that's what I did It's just like I'm just trending in that direction and I'm okay with that Now as we get going here these stretches are being done in no particular order I think I'm sure the experts out there would be able to tell you do them in this order Because it helps in a different way with your kinetic chain But I'm just doing them in the order that I prefer doing them and I always like to start That's right with my calves because they're often the most sore and tired So we're going to start with your traditional calf stretch pressing against the wall you all have seen this stretch before and then if you need to stretch your Soleus which is just below your calf muscle you bend your knees So you see my right leg is bent now and that gets the soleus But I want to show you the dynamic calf stretch So you're pressing against the wall you lift your opposite leg up. So this will be my left leg goes up Good form and by the way if my form is not perfect. I do apologize I'm working on this as well But what you do is you for the dynamic stretch We're going to do three sets by 30 seconds and you start to swing your opposite leg out and over out and over out and Over and eventually work your way up to 30 seconds per set It might take you a little while in fact I can already tell like I'm not going to be able to do three sets by 30 seconds for you tonight because I'm still Recovering from the Dom's and then you switch to the other leg again pressing against the wall I always like to try and keep my eyes up and then out and in Out and in while pressing against the wall and this is called the dynamic calf stretch stretch number one All right stretch number two is called hip flexor stretch on a chair So my hip flexors are often very tight because of the mountain running and these are your hip flexors right through here And so they're very tight all the time So basically you're going to put one leg out your other leg on the chair You want to keep your leg on the chair pretty straight doesn't have to be perfectly straight But pretty straight and then your hands on your hips I'm going to put my right leg out my right foot out just a little bit more and then basically again keep that this This leg pretty straight and then you're going to dip down. Oh my goodness That's about as far as I can go right now feels amazing again three sets by 30 seconds after 30 seconds You come back up rest for a minute You might need to switch legs and that's totally fine and then come back to that leg and then again I'm gonna keep that leg straight and then dip dip down just like that. Oh My goodness and keep that back straight and then just dip as far as you can this this leg is better I must say and then hold it for 30 seconds and Then back up. I didn't in my form might not have been perfect on that one But that is the hip flexor stretch on a chair. Okay, so since we have the chair here I'll show you the tibialis interior stretch very simple stretch you sit down in a chair so it's nice and comfy and Basically, you're gonna grab with your if I if it's your right leg You're gonna grab with your left hand your foot here Hopefully you can see that on camera and you're just gonna gently pull that foot and ankle Wow toward your body and you should feel the stretching on the outside of your ankle outside of your shin Right through here and you know gosh I've only had shin splints once in my life but I wish I would have known about this stretch when I was suffering from shin splints and Hold it a once again for 30 seconds three sets each leg Whoo, so I'm gonna switch. Hopefully I am on camera here again And again, I always got to think about form but keeping my back nice and straight And then this and then grab and then stretch. Oh, I tell you what? I need to pay way more attention to this Like going over the rocks and boulders up in the mountains. I can feel a lot of aches and pains through my lowered leg right now So again three sets by 30 seconds the Oh, this feels good And again, this is called the tibialis interior stretch Whoo, I never really did this stretch in high school or college, but I tell you what it feels amazing And again for these stretches, I cannot show you all the stretches I love to do we won't we'd be here all night, but I'm just showing you some of my top five favorites So I believe this is number four the gluteal and piriformis stretch. You're basically going to sit down You're going to cross one leg under so I'm going to cross my right leg underneath me Place it pretty close to your opposite glute on your left side And then you're going to take your left leg and cross it over Not too far, especially when you're just getting going and then Basically, you're going to grab with both hands this knee and you're going to just Gently squeeze it up toward your chest And you're going to feel a stretch through that glute muscle Oh my goodness so so much and again I am suffering from the doms from the cirque race But I'm I'm glad I'm doing this because I do believe it will help me feel better tomorrow again Two to three sets to start by 30 seconds I'm just breathing breathing through it everybody Oh after 30 seconds gently let that leg down and then on the other side Okay, so now I'm going to put my left leg Tucked underneath me cross my right leg over and then again Gently with both hands on this knee Gently pull it toward my chest Yep, it's tight. It's tight again trying to keep good posture So you're not like slouching in toward the stretch, but you let the stretch come to you Oh my goodness So I'm not holding every stretch for 30 seconds because again, we'd be here all night But you want to hold it for 30 seconds and then gently Gently let it let it back down. Okay Oh my goodness. So that's how I get the glutes Okay, now this might be a little controversial this last one number five I think this will be the last one I might do one more but is My quads now. This is how I stretched my quads. Yes in college And I never and this is how we stretched our quads now I've heard some people say there's too much pressure being applied to my knees when I do this I think my knees are pretty strong at this point in my life Because of the mountain running, but you might have to be careful But this is how I like to stretch my quads You can also lay on your stomach to stretch your quads And I actually feel like it puts more pressure on my knee when I do it that way where you're laying down But so this is how I stretch my quads. I'm just going to do it And you maybe this is you how you do it Some people have said I wouldn't do it that way But I just put both feet in front of me by the bing by the boom and then Raise my knees up and then Just like that and now you're feeling it I'm you know, like you got to have strong feet strong ankles as well But I just love it. Like I it's stretching my quad So so much now again, some people have said that this is too much pressure on their knees I we did this all through college and we were just fine Net, you know, no doctors or nurses or School, uh, what do they call trainers? No one ever said we shouldn't stretch like this. So but so this is how I do it Stretch number five the quads Um, oh my goodness just feels quite quite nice all right through there Ah, and then again 30 seconds Oh my goodness Oh, and then I kind of do a little a little straight stretch like that in between and then right back to it Ah, just for another 30 seconds Feels amazing everybody amazing All right, and that last stretch is going to be the cobra That's right stretching your back You just get on the ground and then just gently with both arms begin to raise your torso Up to the sky Oh, yeah, and listen, I have never had you don't need to extend your arms all the way not like that You can keep them just like that and uh, oh that gets your back and listen I have never had major back issues But I do know some runners who have struggled with back pain So this can help just get that back even a little bit into the shoulders Which I mean listen our legs work a lot. We can't forget our upper body as well Our shoulders our pectoral muscles our traps and then our back muscles. So this is called the cobra And again hold for 30 seconds three sets. Oh my goodness. Oh, man whoo That's a workout everybody. Oh and again keyword, you know is stretching and uh, so here's the deal We are going to do another vlog. I think maybe later this week But probably next week on foam rolling because some of you are asking about my foam rolling Technique and routine what I like to do. I think a couple of you have figured out already what I like to do But I'm going to explain it in a full vlog very very soon for foam rolling. Okay, there's my I think I did actually I added a bonus six stretches for you to start with I'll put them back up on the screen right now for you Just for a quick review and uh, listen, I'm excited to read your comments about your stretching routine Whether or not you stretch at all and listen at the end of the day like it comes down to time The reason I don't follow this routine every single day is honestly time but but When I have the time and it's all about priorities in life, right? If we want to stay healthy we put things in the right order of um Of decision making every single day so that we can strive to be as healthy as possible So that's what I'm trying to do. So I I realize this takes time And you're not going to always have enough time to do and I guess on that point I would say just do two sets of 15 seconds to start and just keep it there for a while until you can ease Work up to three by 30 seconds per stretch And uh, one last point is the oh, yeah, I'm going inside I'm gonna I'm going to explain what I'm doing inside just trying to make good decisions moving forward. All right Here we go. Oh, yeah, there we go. Shake it out. Shake it out. Shake it out. Come on now. Come on. Come on All right, so after the Cirque series race everyone I uh went on a little bit of an ice cream kick and I must say over the past couple days. I just have not Felt very good. Uh just kind of felt meh. You know that feeling of meh So I'm I don't know what it is, but I'm good. I'm getting back on my salads I haven't had a salad in probably four days. So just trying to do the little things every single day To stay healthy once it just like the stretching it's doing the little things So let's make this salad. Oh, it's gonna be good. Butter my bread butter my bread Let's see get these ingredients All right, there it is everyone is uh down for the night asleep And frankly I had another thought to share with all of you, but it's gone. It's escaped me So that is that and uh, okay. Thanks for being here. Thanks for watching. I'm gonna eat my salad Hopefully those stretches at least planted a seed, you know a oh my goodness There's so many stretches out there and a lot of different types of stretches for the same muscle groups Like the hip flexors. There's a lot of different ways to stretch the hip flexor. So anyway We're just planting seeds here getting the ball in the discussion going down in the comments. All right. Thanks for watching a couple blogs for you on the right and the left the one on the right is going to be about some Weightlifting in the gym that I like to do. It's a little old now. It's about six months old this blog But I think it still has some value for all of you and then on the left again Some maintenance blogs talking about how to take care of that body. All right. Thanks for being here. Thanks for watching See beauty work hard and love each other See you tomorrow