Core Stabilization is a one hour class made up of two components – Core Strengthening and Stretching. The muscles of the core run the length of the trunk and torso. When they contract they stabilize the spine, pelvis and shoulder girdle creating a solid base of support. The combination of core strengthening and stretching serves as a powerful tool to:
- Increase range of movement in joints
- Enhance muscular coordination
- Improve flexibility
- Increase circulation of the blood
- Increase energy levels
Coaches work with clients to develop their center of power. The core region of the body consists of more than just the abdominal muscles. In this class students will perform movements that target the postural muscles that hold the spine erect, tighten the mid/abdominal section, tone and tighten the hips and butt as well as provide support to the extremities. Strong core muscles are critical for the transfer of energy from large to small body parts during routine daily movements as well as sporting activities.
Stretch-to-Recover is a flexibility training program that works hand in hand with Core Stabilization and the Workout of the Day. The purpose is to develop a greater range of motion of your joints and muscles. Gaining flexibility will help to:
- enhance blood flow into the muscles
- decrease the likelihood of injury (from limited range of motion)
- provide pain relief due to limited range of motion
- increase power and performance
- reduce DOMS (delayed on-set muscles soreness
- stimulate higher levels of energy
- provide stress relief and relaxation
Our goal is to help make stretching top-of-mind and teach students to perform stretches safely. As an added benefit, participants in the Stretch-to-Recover program will experience better posture and body awareness as well as enhanced coordination. Combining a stretching program with other physical activities and improved nutritional habits will contribute to higher energy levels and an overall healthier lifestyle.
Stretch-to-Recover classes are available for everyone. There is no requirement for a CoreCrossFit membership. Contact Ali, Kim or Preston for more information.
Types of stretching performed in Stretch to Recover:
Assisted – This means that you will be using one of or any combination of a stretch strap, elastic band, or person to help you gain greater range of motion.
Unassisted – Conversely, this is where you will use nothing by gravity and proper positioning to gain or restore range of motion to the area being stretched.
Passive – This is a term in stretching that is synonymous with static stretching; However passive stretching uses another person or apparatus(we use resistance bands or stretch ropes) to help further the stretch for proper resistance.
Static - When your body is put into a position and then gently stretched. The muscles being stretched are relaxed while being held in a position for a certain duration of time; usually 20 seconds up to 3 minutes. The purpose for static stretching is to help return the muscle fibers back to their original length or lengthen them after a workout. When to perform: After workout for approximately 30 minutes. Can be specific to the muscles that were just worked out.
Active – Active stretching is the general term used for “Actively” creating a muscle contraction to stretch the opposing muscle. Mainly held for 10-15 seconds, this variation of stretching can be used as a precursor to dynamic stretching. Think of standing on one leg and lifting the other leg, which is straight, into the air as high as you can, feeling the stretch on the back of the thigh while also feeling the front of the hip muscles contracting to hold the leg in place.When to perform: After or before workout. Time: depends on muscles being stretched
Dynamic- movement oriented stretches meant to take a joint through its full range of motion. Mostly used pre-exercise for preparing the joints and muscles to move at their full range of motion. This needs to be specific to the workout that is about to be performed. When to perform: Before a workout for 10-15 minutes and/or depends on area of workout
Active Isolated – Specific type of stretching that uses a physiological term called “reciprocal inhibition.” Our body has muscles front and back, side to side. Let’s use the quadriceps and hamstrings as an example, when you contract the quads to straighten your leg, the hamstrings must release their contraction in order to get the leg straight, i.e. think about the squat; going from a squat to a stand. This technique uses a stretch rope and 2 second holds in a position which is then repeated 5 times. When to perform: After or before a workout for approximately 10 minutes or depending on targeted muscles being stretched.
Remember that stretching can be done by anyone, just like CrossFit! Stretching should be done 5-7 days a week but NEEDS to be atleast 3 days a week. Keep in mind that we don’t just “stretch” with our Stretch-to-Recover program; we use a technique called Self Myofascial Release (SMR). SMR is used, with the aid of the wonderful foam roller, lacrosse ball and other tools to help break up the scar tissue, adhesions and taughtness of the muscles to create a more pliable and smooth connecting muscle for optimal effeciency.
We would like to extend our services out to everyone, let your friends, family and other X-fitters know about what we have to offer here at CoreCrossFit. We’re willing to help anyone who is accountable for their own health and wellness! When we are all healthy and moving efficiently fitness is much more enjoyable with friends.
If you have any questions, comments or concerns please contact, Preston@corecrossfit.com.
[quote author="Pete Deeley"]
Somewhere there is an Emerald City missing its OZ. I have the most intractable and unreasonably inflexible body born into the human race. Continue Reading…