#strething

There are many different stretching methods used for different purposes.  Usually we use dynamic stretching for warming up, static stretching at the end of our workout and PNF methods ( proprioceptive neuromuscular facilitation) when we’re trying to amplify flexibility. PNF methods are more aggressive and we have to warm up before we start with the stretching itself. It’s recommended to warm up every time before stretching to increase muscle viscosity and bring up the temperature a little bit. PNF stretching is based on muscle reflexes: Autogenic Inhibition and Reciprocal Inhibition. I could write the whole article only about PNF methods, so if you want to know more I suggest you guys google it :)

If you’re trying to increase your flexibility I suggest you stretch after every strength (resistance) workout, every cardio and do at least one stretching session per week, whole body 2-3 sets of 30 seconds restraining the same position. Stretching exercises I usually do for the whole body after my strength workout:

1)  Hamstrings and calf stretch (each leg separated and then lean towards both legs forward)

2) Hamstring stretch on the back (first flexed leg then extend it)

3) Glute stretch 

4) Obliques stretch (rotators,turn your head on the opposite side of flexed leg)

5) Hip flexors + quadriceps stretch 

Once you master this position continue to:

6) Obliques + glute stretch

7) Calf + back stretch 

8) Adductors stretch (push your knees out with your elbows)

9) Upper body stretches 

10) Neck stretches 

These cover the whole body, and it takes about 20-30 minutes to do all of them. It’s not necessary to always do all of these, focus on the muscles you worked on your training and do the whole body 1-2 times per week, best on your day off :) As I said, it’s good if you warm up beforehand because stretching is a workout for muscles as well. Do 10 minutes of cycling, walking up hill or easy running and then stretch. 

Hope I helped,

Just got done finishing up level 3! I. Am. Covered. In. Sweat. I haven't felt this way in a long time and I miss it. I'm so used to doing blogilates I barely sweat as much I did during level 3. I'm glad I chose to add Jillian along with blogilates so I could have more variety of workouts. 

Level 3 isn't exactly hard, but it isn't easy either. There were times I had to choose the beginners version, pretty much on the last move, and other times where I had to stop. Especially in the last round of cardio. Jump squats and Rockstar jumps for 2 minutes. Not fun.

I tried to do level 1 because I still had energy and it was easier than level 3, but when I got to it, I couldn't do it. I wasn't tired out, I just couldn't do it. I've tried to finish 30DS completely three times now, always stopping at the beginning of level 2 and since I've done level 1 for 10 days at three different times, I couldn't do it anymore. I'm bored with level 1. I think that's why I don't really like doing 30DS that much and want to do the other dvd's I have of Jillian. So no, not doing level 1, just level 3 because that still gives me a good sweat. I don't think I could do level 2 either for the same reason as level 1 so I'm not doing level 2 after level 3.

For an alternative, to get at least 40 minutes of working out, I'm gonna do a stretching video from youtube. I don't know if I'm gonna do the blogilates one or another one, I'll just have to see later in the day.

The first thing you have to remember about increasing your back flexibility is that it takes time (unless you are naturally flexible). However the trick to gaining flexibility in any part of your body is patience. Don't push yourself too far or you risk hurting yourself and setting your training back. Shoulders are just as important in a back-bend as back flexibility is. These stretches should if repeated daily, should improve the movement of your shoulders and help you accomplish a tighter back-bend.

Remember, these are just suggested stretches and if at any time this becomes overly painful stop. Do not press your body further than you are ready.

Always remember to warm up before you stretch. While standing make arm circles gradually growing larger. Focus on your  shoulders and warming up the muscles. Do this for a minute. Do the pictured stretches, making sure you pull far enough to feel a stretch. Hold each for 30+ seconds. For the first two makes sure you do both sides. Lay on your back with your hands on either side of you hips, palms to the floor, fingers facing away from your toes. Slowly slide your bum forward until you can feel the stretch in your shoulders. Hold for a minute.

Kneeling or standing, grab something above you with both hands, (a shelf, or cabinet) and push your head down between your arms. Push down until your arms are straight above you and you can feel it in your armpits. Hold for 30 seconds and repeat.