15 Minute Stretch: Making Time on a Tight Schedule

January 13, 2017

A promise to a few of my Pole kids...Just a few hours off!! #busymomlife

 

A little light daily stretching on a tight schedule can go a long way.

 

Everyone is super busy nowadays. I tell my students to never be too busy to care for yourself. That is the only way to achieve goals by carving out time to work on it. Even if its just 15 minutes!!

 

Let's Get Started!! 


3-5 min Cardio- I usually chose a song that lasts anywhere between 3 to 5 mins. I use the song's duration to be my warm up. I go as long as the song is playing. Speeding up with the tempo and everything. I love to do my personal  warm-ups to " El Chapo" by  the Game & Skrillex (Available on I-TUNES) 

 

Try to alternate out with jumping jacks, mountain climbs, and other high impact cardio moves to get the heart rate up to the Training Heart Rate* for proper blood flow throughout the musculoskeletal.
Fit Bits are amazing for helping with this.

 

How to find out what your Training Heart is: 

 

*Training Heart Rate-Subtract your heart's resting rate from your maximum rate. For example, if you are 40 years old, subtract that number from 220; your maximum rate is 180. Next, subtract your resting rate, 80 in this example. Your heart-rate reserve is 100 beats per minute.

 

Stretching 15 mins- 7.5 mins on each side

This is just a few stretches you can build from.

 

Make sure your music is calming to fit to start your day and mood. Nothing that has lyrics- keep your total attention on yourself, your breathing, and most of all keeping your mind calm helps you take on your stretch and the day a lot better.

Now, keep in mind, if you are on a tight on time. Don't force your stretches to get to all of them. This can have an adverse effect ( pull/strain muscles due to drastic ballistic movement)

 

Always give your muscles time to naturally elongate (natural stretch out) on their own during your stretch

 

Here are a few you can look into for your 15 mins of morning stretching:

 

The Seated Back Twist

(A)  Start out by Sit on the floor with your legs straight. Make sure to keep the spine stabilize by lifting up to place the pelvic floor flat to the floor. This helps to prevent injury to the spine. 

(B) Bend your right knee and step your right foot over your left leg. Put your right hand on the floor, fingers pointing outward, for support. Bend your left elbow and turn to the right, placing the back of your arm against your right knee. Inhale as you sit tall. 

(c) Breathe out deeply as you twist, pressing your arm into your leg and looking over your right shoulder. Hold for five counts, then slowly return to the center. Switch sides slow to protect the spine and back muscles. 


For tight backs: Make sure to breathe, trapped air left in the diaphragm will make this stretch ineffective. Breathe in reverse: Push air out from your belly through the lungs and out through the mouth.


Note: Due to everyone being different and inhabit different bodies, Special attention to different areas will be necessary. Stretch your stiffest areas first. That way you give that part of the body more time to adjust and it's not rushed

 

Lizard Pose

(A) Bring both forearms to the floor inside the right leg. Keep your inner left thigh lifting and resisting.
(B) As your left heel reaches back, your heart opens forward to create length in your upper back.
(C) You can always modify the pose by bringing your back knee down or placing your forearms on a block. I usually do both for safety reasons.

 

Pigeon Pose
One of my favorite yoga poses- helps if I feel tightness in my hips (A) Start by bringing your right shin forward and down so that your right foot is in front of your left hip and your right shin is nearly aligned/parallel to the front edge of your mat. (B) Flex your right foot. Stretch your left thigh back as you draw your left hip forward. Make sure to bring your tummy/belly button as you fold over your right leg. If your right hip does not easily reach the floor, place a yoga block or blanket under your right sitting bone. On certain days just spend an entire song each side holding this position. This stretch isn't everybody's cup of tea. Its just feels amazing to me if that's my trouble hip flexor area that day.

 

Child's Pose
I always end my personal stretches with this awesome pose. Just before I hear 'MOM!! THE BUS IS HERE and the Keurig chirps.


Well, off you go!! Always make time to calm your mind and stretch. Your body, Mind, and spirit will thank you for it :-)