Nate, Chris, Mitzi, Lisa, and Ann

Holding this basic yoga pose is not easy when your heart rate is near maximal.

How cute is baby Frank?!

Let’s be Frank, after a couple of years at the Chamber, this is what a family outing now looks like in the Walker household.

“I never struggled with injury problems because of my preparation, in particular my stretching.  Stretching was a major part of my preparation!”

–1976 and 1984 Olympic Gold Medalist (Track and Field – 400m hurdles), Edwin Moses

Competing in Kettlebell Sport has enabled us to travel to many wonderful places that we would not have gone to otherwise, but flying long distances remains one of the most challenging aspects of each experience.  We asked Egoscue specialist, Johnny P., for some suggestions on how to avoid that awful crunchy feeling we all get in our bodies after sitting for an extended duration.

Here are some great recommendations for travelers stuck on a plane:

Sitting Overhead Extension

Sitting Overhead Extension:
-Sit up straight on the edge of a chair or bench
-Keep your feet and knees pointed straight ahead and hip width apart
-Roll your hips forward to place an arch in your low back
-Interlace your fingers together and reach your arms overhead, pressing your hands to the ceiling with palms up
-Hold this for 1 minute

Sitting Isolated Hip Flexor Lifts

Sitting Isolated Hip Flexor Lifts:
-Sit up straight on the edge of a chair or bench
-Keep your feet and knees pointed straight ahead and hip width apart
-Let your arms hang down at your sides
-Roll your hips forward to place an arch in your low back
-Lift one foot about 3 inches off the floor and then lower; repeat
• Use your front hip muscles to generate the movement
• Maintain the arch in your back, keeping your hips rolled forward throughout the exercise
-Switch sides and repeat for 3 sets of 20 repetitions/ leg

Sitting In Extension

Sitting in Extension:
-Sit up straight on the edge of a chair or bench
-Keep your feet and knees pointed straight ahead and hip width apart
-Let your arms hang down at your sides (do not raise your arms like Johnny in the picture)
-Roll your hips forward to place an arch in your low back
-Hold for 3 minutes

Sitting Cat & Dog

Sitting Cat & Dog:
-Sit in a chair with your feet pointed straight ahead, hip width apart
• Your arms can hang loosely to the sides, or be placed in your lap
-For the CAT position: Roll your hips backward to take the arch out of the back
-For the DOG position: Roll your hips forward to place the arch into your low back
-Slowly move back and forth between the Cat and Dog positions
-Repeat 10 times per pose

Sitting Shoulder Rolls

Sitting Shoulder Rolls:
-Sit up straight on the edge of a chair or bench
-Keep your feet and knees pointed straight ahead and hip width apart
-Roll your hips forward to place an arch in your low back and hold throughout the exercise
-Circle backward by raising your shoulders then circling them back and then down
-Repeat 40 repetitions

Eva B’s cool-downs are quickly becoming popular among the old school yogis, dancers, and gymnasts in the house. We were surprised to see a few members hitting the splits too.

Post some of your cool-down favorites to comments.

Click Image to Watch Video

Here’s a great way to get those tight backs and hips moving.

The kettlebell windmill is a wonderful exercise for the core musculature. Think of it as a twisty good morning. Not only is it a great stretch for the posterior chain (erector spinae, glutes, and hamstrings), it is also a strength builder for the transverse abdominis and internal oblique. When starting, choose a lighter weight and move up only when you’ve developed enough flexibility to get the raised arm perpendicular to the floor.

The muscles of your posterior chain — which include the erector spinae, glutes, and hamstrings — play a vital role in good weightlifting mechanics (squats, deadlifts, cleans, etc.).

Keep them strong and flexible so that they’ll be there when you need them.

The dynamic and talented Jessica Dibiase demonstrates the sequence of the Dive Bomber. In addition to pissing off some yogis who want their way or the highway, this exercise is excellent for building upper body strength and improving hamstring & core flexibility.

Click Image to Enlarge

Elisha and Brenda are demonstrating a great stretch for the pec and back muscles. While in the prone position, start with your arms behind you and lift your chest from the floor (think cobra pose). Once situated, have your partner gently pull your arms towards the ceiling. This is a great one for shoulder girdle flexibility.

Can you think of another good stretch for the shoulders?