We made it to another Friday! If you’re like most people, you’ve clocked countless hours this week sitting at a desk crouched over a keyboard. Or maybe you’ve logged hours in your car commuting or taking the kids to and from school and activities. Regardless of your daily activities, chances are you suffer from an all-too common problem for modern day Americans: bad posture. This matched with an ever-increasing sedentary lifestyle for people everywhere make a recipe for disaster where your body is concerned. This is why incorporating flexibility training (a.k.a. stretching) is more important than ever. It is one of the best ways to decrease muscle imbalances, joint dysfunction and overuse injuries.
While I can’t assess how your body moves via this post, I can tell you about one of my biggest “problem areas.” When I’m not out in the field producing shoots, I spend way too much time sitting in front of my computer. Since I’m almost always on deadline, I tend to lose track of just how long I sit there. These extended periods of sitting unfortunately cause tightening of my hip flexors, which are made up of five muscles including the psoas.
What happens if I I don’t take the time to stretch my hip flexors and just get right into the “heart” of a workout? There are plenty of terms in exercise science to describe the problematic results, including altered reciprocal inhibition, synergistic dominance and arthrokinetic dysfunction. Here’s what those problems look like when it comes to performing one of the most popular exercises known to man: the squat. If I repeatedly perform squats with a tight psoas, the “wrong” muscles end up doing the work. The gluteus maximus should be the prime mover, but tight hips flexors inhibit the gluteus maximus from doing its job and getting strong. Instead, the workload gets picked up by the “B team:” the hamstrings and erector spinae. Not only does this make the butt-kicking exercise pretty much ineffective for actually toning my butt, but I’m also putting myself at risk for low back pain and potential injury.
Here’s a link featuring some good static stretches for the hip flexors. If you’re just getting started on an exercise program, your focus will most likely be on corrective flexibility in order to improve any muscle imbalances and altered joint motion. To that end, static stretches and self-myofascial release should be the key components in your flexibility training program. (Stay tuned for more on my own love-hate relationship with SMR in future posts!)
Another problem area for many people is the biceps femoris, which most of us know as the hamstrings. As you progress in your fitness journey, you can look forward to moving from corrective flexibility to active flexibility. In the video below, I help Brent Brookbush illustrate an effective active biceps femoris stretch. Before you check out the video, I leave you with this final thought: if I could go back in time and change one thing about my life-long love affair with fitness, I would incorporate much more flexibility training into my routine. It is truly one of the best things we can do for ourselves in order to have fun, be fit and feel fabulous!