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Increase Your Flexibility with Functional Training Exercises and Stretches

2020-06-23 00:00:00

•Being flexible lengthens your body and makes you less prone to injury.
•There are head-to-toe stretches you can incorporate into your workout for every muscle group.
•Flexibility training can boost your OCR game and protect you from pain as you do everyday tasks.

Increase Your Flexibility with Functional Training Exercises and Stretches - Obstacle Course Racing | Pretty Huge Obstacles

Obstacle Course Training Guide for All Levels

Flexibility is more than being able to bend or stretch parts of your body. Having this is just as important as having a good heart and a strong body. It gives you an edge in obstacle course racing, plus it also provides a load of health benefits. Sometimes, even the slightest movements movements like twisting your head around to look behind you can strain your neck, back, and shoulder muscles. Flexibility enables the body to be less susceptible to soreness, strains, and other injuries. Being flexible also makes you look taller and more "open" because it improves your posture by correcting hunched shoulders and slouching. It reduces stiffness in your joints and muscles and makes you feel more comfortable.

There are many functional fitness exercises you can do to achieve flexibility. For optimal results, do these everyday or every other day, and spend at least 15 minutes per session on your preferred flexibility exercises.

Extended angle side bend 

Extended angle side bend - Obstacle Course Racing | Pretty Huge Obstacles

This yoga pose brings more awareness to your side body, a part of your body that doesn't get much attention in other exercises. It stretches out your side waist and opens up your chest. The extended angle side bend works on your front leg muscles, also known as your quadriceps. Though it's not a very intense workout, it can help you develop better endurance.

To do the extended angle side band, stand straight with your feet wide apart. Your right foot should be pointed to the side. Stretch out your arms at chest level with your palms facing forward. This is your starting position.

Bend your right knee and lower yourself to the right side. Your knee shouldn't go beyond the line of your toes, so take your time and adjust it as needed. Tilt your body to the right, elongating your spine and arms. Make sure that your abs are tight, your butt is tucked, and your hips are square to the front, neither bent forward nor inward.

Go as low as you can, reaching your right hand to the floor and your left up to the ceiling. Try to maintain the pose for up to 30 seconds. Then, slowly go back to your starting position and start over, this time on the left side.

Lower back mobilizer

It's vital to exercise your back muscles to avoid pain and injury. A healthy combination of stretching, strengthening, and aerobic conditioning can help prevent your back muscles from hurting and weakening even as you age, when most are likely to experience back problems.

This lower back mobilizer begins with your body lying flat on your back with your legs straight and your arms outstretched to the sides. Exhale and lift both knees up to your chest. Hold them there as you inhale. Let your breath out and drop your knees to your right side, keeping them together. Your shoulders should stay on the floor. Meanwhile, turn your head to the left.

Bring your knees back up to your chest as you inhale, then repeat the same process, but this time, with your knees on your left side and face your head to your right. Inhale and do it over again. You should be able to feel your lumbo-pelvic region rotating as you do this exercise.

Side reach and stretch 

Side reach and stretch - Obstacle Course Racing | Pretty Huge Obstacles

The side reach and stretch comes highly recommended by Diana Moran and Muir Gray, the fitness journalist and the British physician authors of  Sod Sitting, Get Moving. This movement is supposed to give you better mobility and flexibility in your shoulders and upper back.

Begin by either sitting or standing with your feet shoulder-width apart. Use your right hand to reach up and over your head. Keep it here for five counts. Next, lower your right arm and do the same with your left hand. This time, hold it there for ten counts. Alternate hands and repeat the exercise five times for each side.

Scissor hamstring stretch

Hamstring exercises are often recommended for people suffering from sciatica, a pain that affects your buttocks and the back of your leg because of a pinched nerve. However, even if you don't have sciatica, hamstring stretches are still good for you. They reduce back pain and make you prone to injuries when running.

The scissor hamstring stretch can be done on the floor or any flat surface. Stand with one foot behind you, approximately two feet away from the other one. Keeping your legs straight, bend forward from your hips. Ease into it and, if you're able to, touch the floor with the tips of your fingers. If this is comfortable, you can even try holding your ankles to pull yourself further forward and achieve a longer, deeper stretch. Hold the post for 30 seconds then do it over, this time bringing your other foot forward.

Instep hamstring stretch 

Instep hamstring stretch - Obstacle Course Racing | Pretty Huge Obstacles

Another hamstring stretch you may want to try is the instep hamstring stretch. It's more challenging than the scissor hamstring stretch, but it also offers more benefits Not only does it target your hamstrings, it also helps tone your inner thighs and core.

Start the stretch by standing up with your arms at your sides. Step your right foot all the way back into a lunge. Put your right hand on the floor. Your left elbow then goes on the inside of your left foot. Stay steady in that pose for 15-30 seconds – but don't stand up just yet. Put your left hand back on the floor. You should now have one hand on each side of your left foot. Straighten the front leg. This is your deep hamstring stretch. Hold this position for 30 seconds.

Take your left leg and bend it into a lunge again, while twisting your chest toward your left knee. Stretch your left hand up to the ceiling. You'll feel your body rotating as you get into this position. Hold this for another 15-30 seconds. After that, get back into the starting position and repeat the process with the opposite side.

As with any stretching exercise, you must maintain a steady breathing throughout the exercise. You'd be surprised how easy it is to forget to exhale when you're focusing on getting the pose right.

Pigeon stretch

The pigeon stretch is also called the "King of Hip Openers". This powerful stretch holds true to its title because its effectiveness in enabling full movement of the hips. It fits well into any part of your routine, such as your warm up or your cool down.

The pigeon stretch starts in tabletop position. This means you're down on all fours, like your back is the surface of a table. Pull your right leg forward and lower your body down so that the outer edge of your leg touches the floor. Keep the weight on that part and extend your left leg outward. As you do this, your hips should be angled toward the floor. When you feel stable, do 30 counts, then move your right foot back underneath you and start over with your left leg.

Obstacle Course Training Guide for All Levels

Hip flexor stretch 

Hip flexor stretch - Obstacle Course Racing | Pretty Huge Obstacles

To simultaneously enhance flexibility in your hips, quads, hamstrings, and glutes, add the hip flexor stretch to your warmup.

Start this stretch in a kneeling position. Go into lunge position with your left leg forward. Make sure that your left knee is at a 90 degree angle, and your right knee is planted flat on the ground. Place both hands on top of your left knee, then slowly lean your hips forward. Stay in that position for 15-30 seconds. Finally, pull your left knee back into starting position and do the same with your opposite leg.

Samson stretch

The Samson stretch is great for loosening and lengthening the muscles from your arms and shoulders all the way down to your lower back and your hips.

To do the Samson stretch, stand with your feet hip-width apart. Lift your arms straight up above your head with your palms facing upwards. Keep your back straight and your chest facing forward. Then lunge your left leg forward, lower your body down, and let your right knee touch the floor. Turn your face upwards and stay still for about ten seconds. After this, bring your right leg forward and get back into starting position. Repeat the exercise with your other leg.

Flexibility is one of the key traits that is overlooked when preparing for OCR. By activating and stretching your muscles through these various exercises, you are able to become more flexible and less susceptible to pain and injury during race day and beyond. These stretching exercises can be done at home and only take fifteen minutes of your time, so there is no excuse to achieving a more flexible body.

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