We turn a corner with week 6. Week 6 is all about flexibility. Specifically on the posterior (backside) of your legs. Most people are very tight in their calf muscles (gastrocnemius and soleus), as well as the hamstrings, (a group of muscles on the upper leg). Generally, muscles are 150% flexible. Most of us, when we were young, were much more flexible than we are now. That is because we don’t work on our flexibility as well as a few other factors such as muscle “knots” that the body heals after time with non-elastic collagen. Mobility is of the utmost importance as you get older. Mobility and flexibility are different. However, if you lose flexibility, you most certainly will lose the mobility of a joint. In the video this week, my friend and trainer Patrick Long help me to show you a few posterior leg stretches for you to perform to loosen up the posterior side of your legs.
It is always better to warm up your muscles before you stretch. So do a few lunges or squats to warm up the muscles and then stretch. Remember to breathe deep and relax during the stretches. Every time you breathe out, try to get a little further in your stretch. There should not be any pain, just some uncomfortability. Hold your stretches for 30-40 seconds to allow your muscles to release and relax.
There is one more thing I want to mention here. Foam rolling is really good for your muscles. It is called SMR or self-myofascial release. Remember those knots we spoke about, it flattens them out and can get rid of them altogether. For more information on foam rolling, see my video.