by Molly Rausch L1 Personal Trainer and Certified Athletic Trainer
Hello everyone! This week’s “Fitness Tip of the Week” is about how to supplement assisted stretch sessions while at home. We all know how important movement is in our day-to-day. We work hard to get our strength and cardio workouts in, but we can’t forget how important flexibility training is. For a lot of us, the amount of movement we do in our day-to-day has significantly reduced. I don’t know about any of you, but my back and hips have been feeling exceptionally stiff from the increase in sitting time. It’s a lot harder to help our bodies feel better, when resources like massage therapy, assisted stretching, or manual therapies aren’t currently available for a majority. Static and dynamic stretching is a good way to help with mobility and flexibility improvements, but sometimes passive stretching with some extra assistance is exactly what the body needs.
Tips on Equipment
Before I get into the equipment part, I wanted to share one note on stretching. When you are doing passive stretching either alone or with someone assisting you, you always want to try and keep the body as relaxed as possible. I know this is easier said than done, but the more you can relax into a stretch, the more you can get out of it.
Now onto the equipment part! There are a lot of items both online you can purchase or that most of us have at home already that can help assist your passive stretching. Online equipment includes everything from foam rollers, yoga or stretching straps, super bands, stretch rings, leg stretching device, back stretcher equipment, and on, and on. You really don’t need to get that fancy though. To get a well-rounded, full body, stretch session done at home, you really only need a wall, towel, bed or couch, and a rolled up blanket.
From Your Head to Your Toes
Below I have provided a great, full body, stretch routine to get the body unbound and moving better. Hold each stretch for one or two minutes. Anything shown with a bench or table can be done on a couch or bed. The neck stretch can be performed done sitting on a chair or the ground. Set a timer, perform stretch on both left and right sides, and remember to relax as best you can! Last tip: don’t push it too much. There should be a mild stretching sensation, but no pain!
Neck Stretch | Shoulder Stretch  | Pectoral Stretch |
Lat/Back Stretch | Hip Flexor Stretch | Quad Stretch |
Hamstring Stretch | Groin Stretch | Calf Stretch |
If you have any questions on this topic, please feel free to contact me at mrausch@healthworksfitness.com or leave a comment below!
Molly’s Fitness Tip of the Week 