Polly Kanavel is a fitness coach located in La Mesa, CA and has an engineering degree with a focus in ergonomics.
Welcome back to 5 minute fitness. Remember balanced Physical Fitness is built on a square with the four corners being: Nutrition, Strength Training, Cardiovascular Fitness, and Flexibility. If one of those corners is missing you no longer have the square.
This time I’m going to talk about an often overlooked aspect of physical fitness—flexibility. Take a look at those things hanging off your ankles—yes, your feet—and tell me when was the last time you touched them with your knees straight?
First a little education: according to physical therapist Mari Cyphers there is evidence that indicates that flexibility training contributes to enhanced muscular relaxation, improved range of motion within joints, improved muscular balance, enhanced speed of movement, reduced injury occurrence for certain activities, and improved performance of certain sport-related activities. This means that stiff or tight muscles can lead to injuries.
There are a lot of factors that restrict joint mobility: genetics; joint structure; elasticity of muscles, tendons, and skin surrounding joints; strength of opposing muscle group; and neuromuscular coordination. This doesn’t mean that you can’t improve your flexibility but also that you might never reach pretzel-ness either.
I’ve put together some exercises to help increase your flexibility to add to your regular workout routine. If you don’t exercise regularly consider the following exercises to be building blocks that can easily be done at home, in front of the TV, preferably instead of the pint of Ben & Jerry’s (have a single serve B&J’s instead).
1.Turkish Sit Up–2 arm
These are a variation on a basic ab exercise but also aid in shoulder flexibility by using a weighted medicine ball. Begin a sit up movement and raise the ball up so that at the top of the movement the ball is directly over your head then reverse everything and lower back down. Keep your back straight and abs contracted—don’t lay all the way down at the bottom. Do 10 reps per set.
2.Turkish Sit Up–1 arm
These are the same as the 2 arm med ball kind but only use 1 arm. The easiest way to do these is with a dumbbell. Use the same movement with the 2 arm Turkish Sit up. Try to keep your arm and back straight. Complete half with one arm then switch to other arm. Do 5 reps per arm per set.
3.Russian Twists
These twists again work your abs and give your spine a gentle twist, again utilizing a medicine ball. Start in sit up position, this time with feet off the ground and ankles crossed. Keep your back straight to take pressure off your lumbar region. Begin the movement by twisting from hips through the shoulders so that the medicine ball is directly to your left. Return through center and twist to right and return to center. These should be done quickly but safely, less than one second per twist/side. Do 10-20 reps per side per set (I like to count to 20 to 40 total).
4.Overhead Squats
Yes, more squats! These squats not only work your hamstrings, glutes, and quads, but also bring more flexibility to your hips and shoulders. Use the same squat technique as mentioned in the“Pyramid of Success”workout (5 Minutes Fitness #2) and add the overhead component. Keep your back flat at all times, your weight on your heels (not toes!) and at the lowest part of the squat your thighs should be parallel to the ground. For the overhead part use a broom or tool handle, or even a belt held taut, with a comfortable wide grip. Keep your arms above your head and stationary at all times. As you lower into the squat your arms will want to tilt forward—resist the urge and keep those arms by your ears. Do 10-20 reps per set.
5.Overhead Reverse Double Lunges
These lunges also utilize a stick or belt and work hip and shoulder flexibility along with hamstrings and glutes. Begin with your stick overhead and take a big step backward with your right leg. Your step should be big enough that your right knee is behind your torso and your left knee is over your ankle (left thigh and right calf should be parallel to the ground). Push off your right foot, bring back to center, then take a big step forward. Bring your right foot again back to center and repeat with your left leg—first stepping back then forward. Make sure to take large enough steps to open those hip flexors! Do 5 double lunges per side per set.
6.Warrior Twists
These twists are a riff on Yoga’s Warrior 1 & 2 poses that gently twist your spine, open your chest and hips and challenge your balance too. Begin by stepping your left leg back into a high lunge and raising your arms up by your ears. Twist your torso to face right while lowering your arms to be parallel to the ground. Return to facing forward with arms by your ears. Then twist your torso to face left while again lowering arms to parallel to the ground. Return to face front, arms up, then switch legs; you can put your hands on the ground to switch. Repeat with left leg in front, first twisting to the left and then to the right. Keep your arms active by contracting your arm muscles, straightening your fingers and extending through your palms. Do 3-6 reps. You can do these with your back knee down if necessary until your leg strength and balance improves.
7.Windmills
This Dutch-inspired move opens up your chest and obliques (side of torso) and stretches your hamstrings. Begin with your legs slightly wider than shoulder width, arms parallel to ground and feet tilted slightly to the left. Bend at the waist to bring the back of your left hand against your left ankle with your right arm straight up. Return to vertical then repeat on the same side. After going left point your feet over slightly right and repeat; back of right hand against right ankle while left arm is straight up. Keep your arms active. This exercise is very easy to do incorrectly so pay attention to your body and don’t cheat! Do not bend your knees. Do not lean forward. Do not let your overhead hand go towards your tush. If you can’t reach your ankles don’t worry; keeping your legs straight is more important. Do 5 reps per side per set.
Flexibility is underrated yet extremely important and best of all, unlike your height, you can change it. Try to do some of these exercises every week because every little bit helps. Remember there is nothing attractive about being inflexible either in body or mind.
Come back soon and we’ll revisit the first corner of the fitness square, nutrition, and make a better smoothie among other things (and no, it doesn’t involve wheatgrass).
—Polly
Craig Elsten -
Chris Ello -
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