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Stretching Shortcuts 3 - Static or Dynamic? Pre or Post Workout?
 
I believe that when you stretch is not as important as how you stretch. If you are putting the previous two Stretching Shortcuts into effect, but the only time you can stretch is in the morning then keep that up! There is, again, much confusion about when you should stretch and whether or not it should be part of the warm up.
 
(1)The Warm Up
This should be exactly what it says on the tin. If you have been sitting at a desk or in a car all day, the best warm up in a brisk walk or a row for about 5 minutes. This increases circulation and raises heart rate which prepares your body for work. You should progress gently through full body exercises which dynamically open up the hips and shoulders… for example slow bear crawls, inch worms, lunges and over head squats. But don’t be tempted to try to do the full movement immediately. If you are lunging or squatting, only move half-way, in the bear crawls or inch worms, just move your feet half way to your hands. Repeat each movement three-five times, going a bit further each time, until you can comfortably reach full depth. I would steer away from static stretching in the warm up, but you could do the stretches dynamically, holding for a maximum of 3 seconds and repeating 10 times.
 
(2)Between Exercises
Similar to the warm up, between exercises and during your workout you want to stay warm and prepared. Again, dynamic stretching is preferable to static as it keeps your body thinking about movement. When you are squatting you don’t want to sit at the bottom of the squat, instead you want to reach full depth and then be able to quickly pop out of the bottom. So dont practice sitting at the bottom of the squat for a few minutes before  you squat. This can switch off your deep stabilisers (because we often collapse into the bottom of a squat when we warm up, rather than imagining we have weight on our back) and doesn’t encourage your body to think about coming back up out of the squat.
 
(3)Post-Workout
This is the best time to practice your static, full body stretches. Your muscles are warm and so most responsive to being stretched. Unfortunately this is often the time we are laid out on the floor panting after the WOD, chatting to our friends, or rushing off home. Ideally spending 10 minutes after your warm up to stretch, ideally 4 times a week will work wonders for your mobility.

For video tutorials of my favourite stretches, have a look at my YouTube Channel
 

Hmmmm so tasty, so easy!!!
This is such a delicious and warming meal on these cold January days.
For a quick supper pre cook the quinoa/veg mix and store it in the freezer.
 
stuffed_peppers
 
Ingredients:
1 cup quinoa boiled
1 onion chopped
2 sweet pe
ppers
1 leek 
1 tsp chili flakes
Seasoning
Option: add chorizo (I would)

Method:
Cut lids of peppers, fill with quinoa mix and bake for 30 mins, 180 degrees so peppers are crispy and not too soft.

Enjoy! x
Bacon and Courgette Egg Muffins

These are THE perfect snack or grab and go breakfast,
filled with lots of protein and veg to keep you going during
the day. Plus, they are so easy to make.
Thank you so much to The Merry Maker Sisters for the recipe,
you should definitely have a look at their instagram or website 
if you want some paleo inspiration!

bacon_and_courgette_muffins

Ingredients:

3 courgettes, grated (squeeze out excess water if needed)
1 medium onion diced
4 peices of bacon, cooked and diced
2 eggs
seasoning
cumin and smoked paprika (1tsp each)

Method:
Mix everything together in a bowl
Lightly grease 12 cupcake wells with coconut oil
Bake 25 mins 180 degrees in the oven until brown on top

click on this link  to follow me on instagram @Phoebsfoods

Enjoy!
Stretching Shortcuts 2/3 - Fascia and Muscle Chains
 
The main reason why people are put off from stretching is the time it takes. Typically, we have learnt to hold a stretch on one muscle, say the calves, for 30 seconds before moving on to the next group, for example the hamstrings. We were also told that a muscle attaches from one bone to another and that’s it.
 
Muscles, in fact, are connected to each other and are referred to as muscle chains. These weave and wrap around the body in a variety of directions, creating slings within which the body moves. Fascia is a relatively inelastic tissue which wraps around every cell, muscle and joint binding them together. Both muscles and fascia can become tense, tight and contracted. However, because everything is connected, tension in one area of the sling can cause problems further along the chain.
 
A typical example of this is shin splints. We can see from the image (Tom Myers - Anatomy Trains), the muscle overlaying the shins comes from the outside of the thigh, crosses the abdomen and passes underneath the opposite shoulder.From here it goes up to the opposite side of the neck and down the back to the inner part of the leg before tracking to the outside of the knee, looping under the foot and coming back onto the shins.
 
Simply stretching your quads to help with shin splints doesn’t work, we have to think about stretching the whole chain. This is why yoga poses are so time- effective at increasing flexibility - the use the whole body. In this example, the pyramid pose is a with a twist of your upper body towards the ceiling (to incorporate the muscle chain crossing the abdomen), is a really effective stretch for shin splints.
 
Stretching the entire chain is the best answer for “how to stretch a muscle”. Use your arms to twist towards the ceiling firstly one way, then the other - which feels most difficult? How does it feel if you point your toe in or out, align your feet on a tight-rope or stretch with feet further apart? These little tweaks can be applied to all full body stretches and make the difference between an effective 30 second stretch and just another hamstring stretch. 
What should I stretch? How should I stretch it? When is the best time to stretch?
These commonly asked questions are often answered with the age old phrase "it depends". As an osteopath I frequently see people who have left it too long and are now in pain because of their poor mobility. However, each person is an individual and so I rarely tell two people the exact same thing. This 3-part Stretching shortcuts Series will help to answer these questions.
 My aim is to provide you with some simple concepts to help you to figure out what you need to stretch. If you then follow the stretching shortcuts you will be get the biggest bang for your buck when it comes to time spent mobilising.
   The joint-by-joint approach (Gray Cook) describes how the body's joints stack on top of each other, alternating between being mobile and stable. We can see from the picture that the ankle and hip should be mobile and the knee stable. However, these roles are often reversed due to our sedentary lifestyle. Our hips gets tight from sitting in chairs and our ankle gets tight from having the foot on the pedals and walking around on flat surfaces. To ensure you gets some mobility, the knee starts moving more. This excess movement causes pain and is one of the reasons why 1/3 of all doctors visits in the US are knee related. 
 Similarly, the lower back should be stable, the mid back mobile and the shoulders mobile. Again, sitting hunched over a desk our pecs get tight, our overhead position becomes poor and we lack the thoracic extension (upper back mobility) to hold a good position in the squat. Our lower back end up moving too much and we suffer lower back pain.
 The take home message with this is always look at the joint above and below. If your knee twinges when you squat then how mobile are your hips and ankles? Is one side tighter than the other? A painful left knee is often due to a stiff right hip and left ankle. Similarly, if you get elbow pain, are your shoulders and wrists mobile enough, or if your lower back is sore, is your thoracic spine moving or jammed up and stiff?
 Pick the low hanging fruit, if you only have five minutes to stretch, what is most likely to be tight? I would bet on your shoulders and hips. Start here and see how you go. Take note of the difference between left and right and try to balance these out.

"But I can still do today's WOD can't I?"

This question is often posed by "CrossFitters".

Amidst all the arguments about potential injuries, the "we don't stop until we're done" attitude and high reps under load, there is much the average Jo can learn from the CrossFit mentality. 

What wakes you up at 5.30 am to get ridiculously out of breath and sore before a day at work; day in, day out?

What mentally challenges you as much as starting a WOD with a 100 burpees  "check in" before the real "work" has started?

What things do you think you will never be able to achieve, but 20 minutes later have accomplished? (Albeit, unable to speak for a few minutes!)

What other group has encouraged people to eat real, whole, organic and grass-fed foods (Paleo) as effectively as CrossFit?

So each time I get asked the whether they can train later, rather than telling them they have to rest (although, yes, that is definitely needed!), I smile. Because I have never found such dedication, commitment and dogged determination as seen in a CrossFit gym, anywhere else in town!

So, I challenge you to find something which inspires you. Something which gets you up in the morning and sends you to sleep, exhausted but refreshed in the evening. And if you want a taste of the madness, why not try your first month for free at CrossFit Cheltenham?