Stop Ignoring It

Why do we close our eyes, shut off our ears, and ignore things?  Because we don’t want to hear it usually!  When we have goals we are working towards we don’t want to get sidetracked.  However, there are times when we need to have a seat on the bench and take a short break.  

To my grumbling and dismay I sadly have to take a seat on the bench this week.  For the past year I’ve been having some lower back pain.  It started when I was doing a burpee workout move and wasn’t using proper form.  I had some pain the next day and then it slowly dissipated.  I kept working out even though it was sore.  The pain subsided but it comes back quite quickly anytime I do any burpee exercise.  Now the easy response is to say no more burpees.  But they are a great move to do for multiple reasons.  I watched my form like a hawk and my lower back still hurt the next day.  It even got to points where holding a plank caused some pain.  The good news it goes away.  However, this last week the pain has stayed a bit longer than other times.  So what do you do?  You take the bench and make this week a rest week.  Do some basic stretching, and keep the mobility of other joints.  But I’m laying off any lifting, or most physical exercise.  It sucks.  I really want to workout, but know I shouldn’t.  The reason for taking this week off is to let it fully heal.  I’m sick and tired of it hurting so easily.  I’m hoping that if I let it fully heal I’ll be set to rock and roll with all my workouts!

Life likes to throw us curve balls, big and small.  In the big picture, this is a small curve ball.  But it still slows me down from reaching my goal.  What does this mean to you?  It means that you should listen to your body.  Don’t ignore the pain.  Yes, there is some pain you can work through but there are times when you need to just take a break.  That doesn’t mean that you fell off the wagon.  When you’re taking your break, concentrate on eating well and staying active through other means.  That way you’re holding the course and will be set to hit the workouts as soon as you’re able.

The moral of this post: Listen to your body!

3 Stretches to relieve Sea Legs

After paddling and reeling in those monsters for hours upon hours you decide it’s time to head back to shore.  As you are savoring in every amazing hookset and hoping your hero shot came out right you step out of your kayak onto the launch only to find that your legs and buttocks are stiff and not cooperating easily!  When that happens give these 3 stretches a try to relieve those newly found sealegs.  Remember, wait to get on land before doing these stretches and don’t stretch too far.  A little discomfort is ok but pain isn’t!

1. Runner’s Stretch - First kneel on the ground.  Then bring your right foot forward until your have a 90* angle in your right knee while having your right foot flat against the floor.  Place both hands on top of your right bent knee.  When you are here bring your hips forward.  You will feel the stretch in your left quad.  Hold for 5-10 seconds.  Release your hips back to their original place and repeat 2x.  Switch legs and stretch 3x.
2. Reverse Pigeon - Lie on your back and bring your right foot above your left knee so that your ankle is just on the outside of the leg.  Keeping your right leg in that spot raise your left foot towards your buttocks raising the knee.  Your right foot should be getting closer to your body and you will feel the stretch in your right glute.  To intensify it reach through the opening in between your legs and the outside of the left leg, grab your left thigh and gently pull it towards you.
3. Butterfly - For this move all you need to do is to sit on the ground, bring your feet together and let your knees rise of the ground if needed.  Place your hands on your toes and while keeping a straight back, lean forward.  You will feel this stretch in your inner thighs.

Give these moves a try next time you find you have sea legs and can continue to soak in every amazing part of your adventure!

2 Stretches to Relieve Back Pain

Let’s face it, we all get lower back pain from time to time.  Try these 3 easy stretches you can do anywhere, anytime, to help relieve your occasional back pain!

Cat/Cow yoga stretch
 Kneel on the floor placing your hands shoulder length apart on the floor.  Breath in arching your middle back upwards bringing your pelvis and shoulders towards eachother. Hold for a couple seconds then exhale arching your back in the other direction. Do this a 3 times each way.

Knee Twist

 Lie on your back on the floor.  Bring your right knee towards your torso.  Grab right below the knee and gently pull your knee into your torso.  Breath and hold for 5 seconds.  Then as you lower your leg bring it over to the outside of your left leg.  Gently push your right leg down with your left hand.  Try to keep your lower back flat on the floor.  Breath and hold for 5 seconds.  Place your right leg back to where it started.  Then repeat the sequence with your left leg.