The Importance of Stretching

At BodyByGeoff Personal Training, we think stretching is the key to better range of motion, less stiffness & pain and better workouts that build on each other to progress toward your goals.

We do two types of stretching: self-stretching and manipulative stretching. We focus self-stretching in areas where you typically have problems and recommend that you do them every day in the morning. We also do a self-warmup stretch before your training. Our Personal Trainers provide a manipulative stretch after each training session. They apply pressure and range that you can't accomplish on your own.

Here are some good basic self-stretches:

(1) Twisting Lunge--to help overall core endurance, loosen up your hip flexors (those muscles at the top of your thigh).

(2) Downward-facing Dog--this yoga position is the ultimate full-body stretch. It opens up your shoulders & chest for better posture and loosens your hamstrings and calves.

(3) Three-legged Dog--this will help you loosen your hips and improve movements such as your golf-swing.

(4) Pigeon Pose--keep your piriformis loose. This is a small muscle under your glutes.

If you want to see any of these demonstrated, just ask your BodyByGeoff Personal Trainer.

What Was That?!

Our bodies often make all sorts of noises while we're working out. Some sounds are normal and harmless while others may indicate a larger problem.

Why do your joints make different sounds while you exercise?

Pop! Do you hear popping sounds? This could be when a joint dislocates and then pops back into place. The potential problem is that the joint may not go back into its original position.

Grind! Over time, your cartilage can wear down, removing the natural padding and allowing joints to rub together. Normally grinding noise is harmless, except in the knee. You don't want to ignore grinding in the knees.

Snap! Snapping is the friction between two tendons, as in the ankles. If the area doesn't hurt, you probably do not need to be concerned.

Crack! Cracking sound is usually from a vacuum being created between joints. Cracking knuckles for instance isn't inherently harmful, but can overstretch the joints, making them unstable if done too often.

Knowing how to work around or through joint, tendon and muscle sounds is an important benefit of working with our personal trainers. Stretching the affected area, as well as knowing which exercises to avoid for a time is important.

Other exercises also strengthen your core and abs: squats, triceps pushdown, lat pulldown, bicep bar curl.

Or, if you and your Doctor feel you have damaged an area, see us about Massage Therapy & Physical Therapy

Vacation Exercise Part 2

Ok, we know some of you are still on vacation, so here are some more simple things you can do to help stay fit and flexible. And to counteract the number of drinks with little umbrellas...

BACK, HIP AND LEG STRETCHES

Take a yoga belt or a simple canvas belt (the strap to your luggage or duffle bag works well) and take equal ends into each of your hands. While laying on the floor--

* Grab both ends of the belt, holding equal length in each hand. Put the belt around your foot and gently pull down, toward you.

* Now, take the same grip on the belt and move your leg to the right, and then to the left--try to reach the floor each time. Switch legs.

MUSCLE TONING WITH TUBES

Hopefully you brought some simple exercise tubing with you. These are easy and light to pack in your suitcase.

* Place the tubing under your feet. You can do 3 arm exercises in the same position.

Take the tube handles in each hand and curl up (underhand); next curl up holding the tubing with your fists (hammer-curl); and finally, take the tub and curl it directly in front of your with your palms up. Rotate these, do 12, 3 sets.

Tubing can used for a variety of things, look for a solid door handle and you can do several things from that position.

These are just a few things you can do while on vacation. Your BodyByGeoff Personal Trainer can give you exercises that compliment your ongoing training. BodyByGeoff also has a 6-video series of exercises. All are very easy to follow. If you would like one, $10 for training clients, $19 for non-training clients. (plus shipping). Downloads available soon. Have a great vacation!

Vacation Exercise

Hopefully, this health & fitness tip finds you on vacation with friends or family, in your favorite place--the beach, the lake, the mountains or the city you always wanted to visit. While you relax, don't forget to keep your body in shape. Here are few things you can do with little or no equipment until you come back to see us.

STRETCH
You will probably be sleeping in a different bed. This is actually the number one short-term reason for backaches. Place your hands behind your hips, make a big chest, breathe in & then out. Get on the floor on your hands & knees and arch your back up & then down, like a cat.

WALK or JOG
Discover new places by walking or jogging briskly for 20-30 minutes each day. Beach sand is fine to walk on, but not the best place to run because of the uneven surface.

SIMPLE BODY WEIGHT EXERCISES Upper Body
* Planks--get in a push-up position, but rest on your elbows and forearms--count to 10, repeat 3 times.
* Pushups--toe or knee, do 5-10, repeat 3 times. Keep your back level.
* Tricep Dips (pictured)--find a sturdy sitting chair. Position your hands on it facing out, dip to about 1 foot off the floor. Do 8-10 repetitions, 3 times.

Lower Body
* Bodysquat--legs further apart than your shoulders, butt out, head up, squat down as if you are sitting on a chair. Repeat 10 times, 3 sets. If you have a cable band, place the band under your feet and hold the handles, repeat the same motion as above for increased resistance.

Core and Abs
* Using a chair or a bed, place your feet & legs up. Support your neck by lacing your hands behind your neck. Come straight up 12 times, repeat 3 times. Be careful of your neck and lower back. If these are ok, try reaching to your opposite ankles, 12 times, repeat 3 times.
* Advanced ab--side plank ab twist--lie on your side, support yourself with your hand and bring your body up to a star. Reach down with your upper hand and back up. Repeat 10 times, try the opposite side. Do 3 sets on each side.

These are just a few things you can do while on vacation. Your BodyByGeoff Personal Trainer can give you exercises that compliment your ongoing training. BodyByGeoff also has a 6-video series of exercises. All are very easy to follow. If you would like one, $10 for training clients, $19 for non-training clients. (plus shipping). Downloads available soon. Have a great vacation!

Lower Body Stretches

Now that the weather is warmer it's time to get off the treadmill and get outside for your cardio exercise. A run/walk on the trails around Reston is a great way to boost your cardio workout to lose weight and reduce stress. Before you get out there, it's important that you know how to stretch properly.
Stretching after a light warm-up and after a run or walk will help with muscle soreness, keep you flexible and prevent injury. Here are 3 examples of stretches for your quads, hamstrings and hip flexors.

1) Quad Stretch:
Position yourself facing a wall or and place your left hand on the wall for balance. With your right hand, grasp your right ankle behind you and gently pull it toward your body until stretch is felt in the front of your thigh. Hold for 20 seconds and repeat on the opposite side.

2) Hamstring Stretch:
Wrap a strap (belts work well) around the bottom of your right foot. Bring your right leg up and toward your torso while pulling gently on the strap until stretch is felt in the back of the leg. Hold for 20 seconds and repeat on the opposite side.

3) Hip Flexor Stretch:
Place right foot in front of you while extending the left leg behind as shown. Hold this position for 20 seconds and repeat on the opposite side.

Shoulder Stretches

Along with our necks, our shoulders are a place where we hold a lot of stress. Try out these stretches below to help relieve that tension.

Sitting at a computer, carrying your briefcase on one shoulder or reaching for overhead luggage can all cause repetitive stress on your shoulders.

Try doing these three basic shoulder stretching exercises every morning and again at night if you feel that you have stressed these muscles throughout the day.

1) Posterior Capsular Stretch:
With your right arm, grasp the elbow of your left arm. Pull your left arm across your chest to stretch the back of your shoulder. Hold for 10 seconds and repeat on the opposite side.

2) Anterior Capsular Stretch:
Stranding in a doorway, hold onto the door frame with your elbows straight and shoulders pulled back. Walk through the doorway until stretch is felt at the front of your shoulders. Hold for 30 seconds and repeat.

3) Inferior Capsular Stretch:
Hold your right arm overhead with your elbow bent and your arm straight ahead. Using your left hand, grasp your right elbow and gently pull until stretch is felt. Hold for 10 seconds and repeat on the opposite side.

Do you sit at your desk for 8 hours or more staring at a computer? Sitting for prolonged periods working on a computer will bring stress to your neck & shoulders. These are special stretches you can do periodically throughout the day at your desk.

General Directions:

1. Achieve each position slowly.
2. Hold each position for 15-30 seconds. Do not bounce.
3. You should feel tightness, never pain.
4. When necessary, do both sides of your body.
5. Do not hold your breath while doing the stretches.

Do each of the following stretches 2 to 3 times, 2 or 3 times per day.

(1) The Wave:
With your arms straight at your sides, raise them forward and upward over your head. Stretch and hold.

(2) Behind Neck:
With your hands clasped behind your neck (dotted position) pull your elbows together and hold. Bring your elbows back out to the side and hold.

(3) Cube Disappearance:
Form the position shown with your feet flat on the floor. Gently pull and hold.

(4) Correct Working Position:
The correct position is shown by the solid line; the incorrect by the dotted line. Do not sit with your head, neck and shoulders forward.

Importance of Stretching, Part 2

In our modern lives, we locate a lot of stress in our necks, shoulders and upper backs. Here are some daily stretches that will take no more than 10 minutes. You can do these in your bedroom as soon as you get up: before you have a chance to pull something or to relieve an awkward sleeping position.

(1) Upper "Trap" Stretch:
Gently grasp the side of your head with your left hand while reaching behind your back with your right hand. Tilt your head away until a gentle stretch is felt. Hold for 20 seconds and repeat with the opposite side.

(2) Upper Back, Scapula Stretch:
Place your right hand on your right shoulder blade. With your left hand gently stretch your head down and away. Hold for 20 seconds. Repeat with the left side.

(3) Neck Flexibility Stretch:
Grasp your right arm just above your wrist with your left hand. Pull downward and across your body while gently tilting your head. Hold for 20 seconds and repeat on the opposite side.

(4) Corner Stretch, Upper Chest:
Stand in a corner with your hands at shoulder level and your feet slightly behind your shoulders. Lean forward until a comfortable stretch is felt across your chest. Hold for 20 seconds.

At BodyByGeoff, our Personal Trainers will help you learn these & other stretches. Our Trainers also end each session with a manipulative stretch, using their skill, body weight & pressure to increase your range of motion.

We have heat, ice, electric stim, ultrasound, and cold laser to help treat injuries. For severe muscle trauma, our Physical Therapist, Oana, can help you repair. BodyByGeoff accepts most major insurance plans including Blue Cross CareFirst & Anthem, Aetna, PHCS, & United.