The Dogs do it...

It's not a WOD.


Have you every notice, when a dog wakes up from a slumber, they always stretch out?  I should learn from this example.  I've been keenly watching my dog, Ryker from my bed lately (yes, that's where I've been due to this nasty flu and more recently a re-aggrivated injury), watching him doing his "Downward Facing Dog" and his "Upward Facing Dog" stretch.

Downward Facing Dog

Upward Facing Dog

  


Do the animals know something that I don't?  Apparently they do.  Stretching is a good way to start of your day.   Especially when you wake up with your muscles cold and not so flexible.

So, what is this post about?   Stretching.   Why so much focus on stretching?  Well, I think we generally don't do enough stretching.  In my case, after a hard workout.

One of the challenges I've faced is trying to maximizing my flexibility, as you age.   Unless you have found the Fountain of Youth; you are not immune to this.


I know some of us enroll in yoga classes, use the foam rollers, and stretching after class.  Kudo to those who do all that!

Foam Roller

So what is Foam Rolling?  Here's a definition from Wikipedia:

Foam rolling is a self-myofascial release (SMR) technique that is used by athletes and physical therapists to inhibit overactive muscles. This form of stretching utilizes the concept of autogenic inhibition to improve soft tissue extensibility, thus relaxing the muscle and allowing the activation of the antagonist muscle.^[1]

This technique can be effective for many muscles, including: gastrocnemius, latissimus dorsi, piriformis, adductors, quadriceps, hamstrings, hip flexors, thoracic spine (trapezius and rhomboids), andTFL.^[2] It is accomplished by rolling the foam roller under each muscle group until a tender area is found, and maintaining pressure on the tender area for 30–60 seconds.^[3]

Doing some additional research (Yah, I Google just as well as everyone else), one should Foam roll twice a day.  Once in the morning, and once in the evening.  And for those over active exercisers, one should get a massage twice a month.   I like that!!  But for those who don't have a great medical plan, the foam roller cost about $40 whereas a massage from a therapist cost about $90 an hour.     Long run, the foam roller is the cheaper route.  

Mind you, you can look at it as a treat to yourself for continuing with your Crossfit and get an hour massage from the therapist once a month.  Just saying..  

So why the focus on the Foam roller?   Well, as I had said earlier; I re-aggriavated a previous injury which has now render my journey into Crossfit ON HOLD.   I'm going to physio to help with recovery.  And there, my physiotherapist had mention to use the foam roller to roll out my overly tense muscles and doing stretching exercises.

Googling Foam roller gave me some insight, thus I decided to blog about it.  And hopefully those who are coming into Crossfit; that they should look into stretching a lot, and not go thru the same experience/pain I have.    I certainly do miss the crossfit classes and the community!

Lesson learned:

- Incorporating the use of a foam roller to my daily routine (even the days that I don't workout and Extra on the days that I plan to crossfit).
- Making time for a yoga class each week to increase muscle flexibility.
- Keep yourself motivated, especially helpful if you have a workout partner  (My workout partner doesn't let me get away with anything) - Remember, Accountability, Motivation, and Camaraderie
- If you feel pain, get it checked out...  otherwise, you will miss out on some great WOD.  For me,   Physio will be my closest friend for the next few weeks as I work on my recovery.


A note of all my fellow RJF:

I do miss everyone.  I missed the Crossfit, and I do hear about the exciting WOD from Leanne.  I haven't given up on Crossfit.  Just a minor hic-cup in the journey, I'll return!!  Trust me, you won't get rid of me that easily.. ;)


Here's another motivation picture from the net I wanted to share with you: