HANDS UP WHO GETS ACHEY SHOULDERS?
As we sit, or stand during the day most of what occupies our hands is in front of us. Most of what occupies our eyes are below head height. Computer, phone, book, preparing food and so on
As this happen, over and over our chest gets tight and the back of our shoulders get weak and overstretched
The part that gets overstretched (so often between shoulder blades) ends up in pain from the strain, reduced circulation and trigger points (tiny little clumps of muscle spasm). Doesn't sound like fun huh?
That's why I like to add variations to poses like Parshvotonasana, this forward fold. Taking the arms behind the back helps to stretch the chest and strengthen the upper back and shoulders.
As you're not at risk of leaning on your leg or the ground that also means - bonus leg strength work
Even without the legs, this position with the arms is great to stick into your day any time
Whatever position you're in most of the time during the day, spend at least a few minutes the opposite way
1. Arms in front all day?
Take them back for a while!
What other parts of you get achey? Using that principle I bet you can figure out a host of other movements to bring into your day
Supporting Your Positive Living
I haven’t really filmed or photographed any interesting content over the last few days with feeling the way I have been so I thought I’d at least film a small portion of my post cardio-day stretch for y’all!
My hips, groin and hamstrings tend to get hella tight after a 45 minute run and I loooove this stretch for resetting all those hard-working muscles and tendons!
If you happen to try this stretch, DON’T let your knees wobble the way I did, hahaha. My legs were a little shaky and it threw my form off which is a sure way to injure yourself - I’m actually glad I filmed this and caught that so I can start to practice better stretching form and days my legs are a little wobbly! Hope you enjoy! Also, don’t mind the ladder behind me. My gym is currently under reno.😂 #mondaymotivation#fitspo#girlswholift#stretching#postrunstretch#gymshark#gymsharkwomen#weightlossjourney#weightloss#gymlife
To whoever follows me just for the running posts, I’m baaaaack🤪🏃♀️ A quick update: after some much needed time off (back to back Marathons in 2018 had me real burned out), I signed up for my 6th Half Marathon that will happen in March. So far so good with training, nothing hurts and I’ve snapped back quickly endurance wise.
I’m also planning to sign up for my 4th full marathon soon... & that’ll be a really special one, so stay tuned 🤓
S T R E T C H.
Made sure I did a nice long stretch after my lunch time run today - got some new ones to try out from my osteopath and they felt good. Still quite tight however a few hours later so will be #foamrolling this evening.
So, on my @pmgcoaching plan today I was supposed to try and stick to a super slow pace... accept I’m really struggling to stick to it 🙈 - at this point I feel I should add that I’m NOT some Speedy Gonzales or anything 🐢, but still. Anyhow, I also forgot my watch today 🤦♀️, which didn’t help, so had to run to feel too. The other problem is that I’ve never tried to stick to a pace before or actually followed a training plan - so this is all VERY new to me. I completely understand the logic of the slow and low pace runs (just like other things in life it’s good to go slow and low 😜), but I’m really struggling to actually stick to it... any tips from my #instarunningfriends greatly received.
Took this photo by accident when I was stretching post run, but actually I kinda liked it, including my crazy bush of a pony tail 😂.
24 946:33 PM Feb 5, 2019
Gong Xi Fa Chai run. Trying to burn off calories from last night’s cheesecake 😋 Happy Chinese New Year 🧧 to all who celebrate 🎇 and enjoy the remaining days of the long weekend to the rest of us 🥳
~ Striding into the weekend and ready for my workshop tomorrow! ~ .
An area of continuous personal investigation for me over the past few years has been how my Yoga can interweave into my running to help make me a more efficient, stronger runner. This refers not just to the physical but mentally too. It’s not just about busting out PB’s, but also cultivating inner resources that carry us through when we are injured or things are not on a high. The latter is particular important for those of us who are using running as a way to cultivate positive mental health. We can not hinge our mental health entirely on a physical practice, without also tending to the tools we can use when running is not possible due to injury. More on my personal experience of this in another post. My Yoga for Runners workshop will have physical yoga poses, but also breathwork, mindfulness tools and an opportunity for to experience the deep relaxation that can help with sports recovery. I’m truly excited to start introducing the fruits of my study into the world. I offer the unique perspective of someone who spent many years immersed deeply into running training, then immersed deeply into yoga and now combines the two. What a privilege to have experienced the highs, the lows and to be able to offer practical tools to help athletes be more mindful in order to get more from their sport. I can’t wait to share this with you! 🏃♀️🧘♀️✨
📸 by @richmaciverphoto 🙏
2 835:50 PM Feb 1, 2019
It’s a happy baby (or dead bug pose) the final day of the #runningyogacollective This pose feels sweet in the hips and low back, it’s also a sign post that savasana is on its way - always a good thing! Enough chat, let’s get set up:
Lie on your back and bend legs drawing knees towards armpits. Flex your feet towards the ceiling (as if you are standing squatting on the ceiling). If your hammies are tight then bend the legs more so the heels move more towards the buttocks. Or, use straps around the feet. Inhale breathe into low back, exhale press the low back down and then gently move from side to side. Work with this pose for 5 deep breaths and then release. Hug knees into your chest and give yourself a big hug! Then bring your feet down and get set up for savasana. Savasana is the final relaxation - as important, if not more important than the other poses in the practice! Let your feet and legs move apart, feet maybe even mat distance apart. Move the arms away from the body. Eyes close. Let yourself have a few moments of calm and quiet. (Set the timer on your phone if you’re worried about falling asleep! At least 3 or 4 mins though!) When you are ready, come up to sit, close your eyes and take some deep breaths and congratulate yourself for making time to run and do some yoga! .
Add these poses onto all of our other ones to get the full sequence! I’ll post this for you in a separate post. If this has whet your appetite for yoga join me for my yoga for Runners workshop at @indabayoga on Saturday! Link to book on the link tree in my bio. 🧘♀️🏃♀️🚴♀️🏊♀️🤸♀️
1 5512:32 PM Jan 31, 2019
Sweaty yoga session this morning after my last run of @redjanuaryuk - it’s been a challenge but I ran every single day in January even when I didn’t want to and truly I’ve felt better for it. While I will not be running every day in February I am definitely going to keep at it, increasing distances and signing up for a triathlon🙈 ...famous last words!
Sports bra by @zaazee_activewear
Discount code ZZLALUNE10 for 10% off at zaazee.co.uk 💜
I’ve been so fortunate to teach a variety of body types in such a short period of time. I’ve put this together for my runner friends. Hope you find this helpful!
A few modifications to try:
• Pose 1: If it feels unbearable, lean the body forward, or lower the knees down a little to reduce the intensity of the pose.
• Pose 2 & 3: If you bottom knee feels sensitive, roll a thin towel (or the yoga mat) below your knee for extra support
• Pose 4: Work on keeping the hips squared, and the spine straight and long.
• Pose 5: If your forearms don’t reach the ground, that’s okay. Simply place your palms flat, or use a block as support. The idea with the upper body is to keep the spine straight. And similarly with the back knee, if it feels uncomfortable, roll a towel under the knee for support.
• Pose 6: If your heels don’t touch the ground, that’s okay. Roll a tower to support the heels. Then try to press your heels on the towel. Roll as high as necessary to feel balanced. Use the elbows to press against the knee to keep the knees and hips open.
• Pose 7 & 8: If your hips are lifted as you try to fold forward, roll a thin towel under your hip. Again the idea with the upper body is to try to keep the spine as straight as possible. So don’t worry about folding too far forward.
• Pose 8: Try to open the feet up (like a book) with your hands. Keep your shoulders relaxed.
• Pose 9: Try to keep your hips squared. If the hip of the folded leg is lifted high, you can roll a towel or place a block under that hip to keep both hips squared. Don’t worry about folding too far down, again try to keep the spine straight. Make sure the back leg is straight behind you.
Feel free to DM me if you have questions!