Big Mike's: Stretching & Rolling Clinic - Let's create flexibility and balance. - 2/7/15

stretch video boot camp fitness health santa monica

With all that we ask from our bodies, from intensley working out on the beach to sitting for hours in our cars and jobs, it's our responsibility to help our bodies relax, preserve flexibility and balance our structure.  I am now combining my Foam Rolling Clinic and Stretching Clinic into a single 1 hour class to be conducted near our spot on Santa Monica Beach.

Foam Rolling (Myofascial release)
Is a great way to learn how to perform self-myofascial release of trigger points in the muscles. Trigger points are sore spots, scar tissue and adhesions that form within muscles or tendons. Foam rolling is a way of massaging away muscle soreness in trigger points, and preparing your muscles for deeper stretching. The most overlooked component of injury prevention and delay of fitness progress is soft-tissue quality. Foam Rolling preps your muscles for a workout, treats day-to-day stiffness and loosen things up. You will learn a variety of different ways to use the foam roller and practice rolling it over your muscles slowly, stopping and holding on sore trigger points until the tension is released.

Stretching for Flexibility
Stretching is a powerful part of any exercise program. Most aerobic and strength training programs inherently cause your muscles to contract and tighten. Stretching after you exercise may help improve the range of motion about your joints and boost circulation. As a general rule, stretch your major muscle groups after you exercise. In some studies, pre-athletic event stretching has been shown to decrease athletic performance.

Required:
You will need to purchase a Foam Roller prior to the clinic. Rollers (about $20) are available for sale at 
Water, towels and mats will be provided.

Time/Date:
Saturday, February 7, 1pm (sharp)

Location:
Regular Santa Monica Beach boot camp location. 930 Pacific Coast Highway, Santa Monica CA 90401

Cost:
FREE to current clients, $20 for all others.

Please RSVP: By February 6th, 5pm.

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The following are a series of Stretching Videos that I have created that will be demonstrated during the Clinic, that you can review and do on your own.

Directions for ALL Stretches:
Perform each of the stretches for 30 seconds at a time, move into the positions very slowly and hold the positions with very light pressure at first. After you start to loosen and lengthen the muscle, apply a little more pressure until the muscle resists, then stop and slowly release the position. Avoid bouncing, lurching, or applying too much pressure at first. Above all, if you experience ANY pain during these stretches, you should stop. ***Consult your physician before beginning any diet, stretching or exercise program.

 

 

Quad Stretch:
Stand near a wall or a piece of sturdy exercise equipment for support.

Grasp your ankle and gently pull your heel up and back until you feel a stretch in the front of your thigh.

Tighten your stomach muscles to prevent your stomach from sagging outward, and keep your knees close together.

Hold for about 30 seconds.

Switch legs and repeat.

 

 

Calve Stretch:
Stand at arm's length from a wall or a piece of sturdy exercise equipment.

Place your right foot behind your left foot.

Slowly bend your left leg forward, keeping your right knee straight and your right heel on the floor.

Hold your back straight and your hips forward. Don't rotate your feet inward or outward.

Hold for about 30 seconds.

Switch legs and repeat.

Groin Stretch:
Sit on the ground and slowly bring your feet in towards your groin.

Hold on to each foot with your hand.

Slowly apply light pressure with your elbows down onto your legs.

Hold your back straight and lean slightly forward.

Hold for about 30 seconds.

Chest Stretch:
Stand perpendicular at arm's length from a wall or a piece of sturdy exercise equipment.

Hold on to the wall or pole with the nearest hand and with a straight arm.

Slowly rotate your body away from the arm until you feel light resistance and stop.

Hold your back straight.

Switch arms and repeat.

Hold for about 30 seconds.

Toe Touch Back Stretch:
Stand on a sturdy surface and place your feet hip with and toes pointed forward.

Slowly bend at the waist and hang forward until you feel light resistance, hold there for 30 seconds.

Slowly lift and come back to standing.

Place your right foot over left and slowly hang forward again until you feel light resistance, hold there for 30 seconds.

Slowly lift and come back to standing.

Place your left foot over right and slowly hang forward again until you feel light resistance, hold there for 30 seconds.

Slowly lift and come back to standing.

Hamstring Stretch:
Stand with one foot in foot in front of another.

Slowly lean forward and slide both your hands down your forward leg for support.

Lower until you feel light resistance and hold.

Slowly come back up back to standing.

Hold for about 30 seconds.

Switch legs and repeat.

Cat & Camel Back Stretch:
Come down to your knees and lean forward and place your hands right under each shoulder.

Slowly pull your back up into an arch until you feel light resistance and then slowly press down until you feel light resistance.

Alternate up and down for about 30 seconds.

Cobra Abdominal Stretch:
Lay chest-down on your stomach with your hands at your sides.

Slowly press up with your hands until you feel light resistance and hold.

Hold for about 30 seconds.

Shoulder Stretch:
Stand with your feet hip-width and toes pointed forward.

Bring your right arm toward your left and cross your body.

Slowly take your left hand and press the back of your upper arm toward your chest until you feel light resistance.

Hold for about 30 seconds.

Switch your arms and repeat

Tricep Stretch:
Stand with your feet hip-width and toes pointed forward.

Slowly bring your right arm toward your left and back behind your head.

Slowly take your left hand and press your elbow toward your opposite arm until you feel light resistance.

Hold for about 30 seconds.

Switch your arms and repeat

Cobra Abdominal Stretch:
Lay chest-down on your stomach with your hands at your sides.

Slowly press up with your hands until you feel light resistance and hold.

Hold for about 30 seconds. 

 

***Consult your physician before beginning any diet, stretching or exercise program.