Stretches to Improve Flexibility for Splits (with Photos and Video)

Hi Everyone!

Are you ready to work on your flexibility for splits? You've come to the right place! My stretching video is below. 

One of my goals this year is to be able to do a split. Splits require flexibility in the hip flexors, hamstrings and back. They are called Monkey Pose in Yoga. This pose can help alleviate sciatic pain. 

Additionally, hip flexibility and alignment is beneficial in all of your workouts. When your hips are properly aligned pressure is distributed evenly throughout your body. The pressure distribution through your hips impacts knee and back alignment during all exercise. 

I shared some pictures of my progress, and got a lot of questions about stretches that you can do to help progress toward doing a split. I filmed a video of a stretching routine you can do to help improve your flexibility for splits. Remember to always warm-up first! You don't want to static stretch cold muscles. 

Do not force any stretches. Do not bounce in any stretches. Listen to your body and go at your own pace. Consult your doctor with any concerns or medical issues, and check with them to see if it's okay to participate in these stretches. 

Hopefully soon I will have my full split! Feel free to tag me in your photos on Instagram (@BenderFitness) or Facebook! 

I hope you're enjoying the Lean Muscle Building Workouts thus far. A big part of building lean muscle is rest and maintaining flexibility. Building muscle won't do you any good if you lose flexibility and lose functional abilities or get injured. Rest days are when your muscles repair and gain strength. 

Melissa

PS You can check in with your progress  on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness 

Just Starting Out. Notice Upper Body Position in relation to Hips. 

Able to Lift the Chest over the Hips a bit more. 

Getting Better

Almost There

*Warm-Up
Dynamic Leg Swings

1. Forward Fold
2. Runner's Lunge (right)
3. Nose to Knee (right)
4. Runner's Lunge (left)
5. Nose to Knee (left)
6. Pigeon (right)
7. Pigeon Fold (right)
8. Pigeon Stretch (right)
9. Pigeon (left)
10. Pigeon Fold (left)
11. Pigeon Stretch (left)
12. Down Dog
13. Cat/Cow
14. Leg Wall Stretch (right)
15. Leg Wall Stretch (left)
16. Saddle Wall Stretch
17. Split (right)
18. Split (left)
19. Split (center) 

Leg Swings

Forward Fold

Runners Lunge with Stretch Back

Nose to Knee

Pigeon

Pigeon Fold

Pigeon Stretch

Down Dog

Cow Pose

Cat Pose

Leg Wall Stretch (right)

Saddle Wall Stretch

Split

Center Split

Post Run Recovery Stretch: Stretches Injury Prevention for Athletes

Hi Everyone!

Stretching is one of the most important things you can do to keep your body healthy and injury free. It will help maintain your bodies biomechanics, improve blood flow to your muscles (which helps them heal and strengthen more efficiently), and allows you to complete exercises through the full range of motion to maximize the benefits of each movement. 

This is my post-run stretching routine, but it can be used after any workout. Pre-workout you want to do dynamic stretching (check out Jesse's Running Warm-Up and Cool Down here.) Post workout you can transition to static stretches as demonstrated in the video below. 

I completed this stretch routine when I got home from running my Half Marathon, along with some foam rolling (you can find my Foam Rolling routine here.) 

As a result I had minimal soreness after my race. I noticed some soreness through my quads when walking down stairs. I repeated this routine for the first three days after my race to avoid late onset muscle soreness. Often people find that the true soreness doesn't kick in until two days after a hard workout. 

I plan on continuing with this stretching routine, as I have noticed a decrease in my flexibility, and I want to improve/maintain my current abilities. 

I hope you all enjoy this stretch routine!
Melissa





*To maximize the benefits of this workout, hold each stretch for 60 seconds. You can build up stretch time based on your bodies tolerance.*

1. Flat Back Table Fold
2. Forward Fold
3. Wide Leg Twisting Fold
   -Chest to Leg and then Obliques to Leg.
   -Repeat Right and Left
4. Pigeon Pose
   -Repeat Right and Left
5. King Arthur Pose 
   -Repeat Right and Left
6. Knee to Ground Lunge to Shin Stretch
   -Repeat Right and Left
7. Down Dog
8. Up Dog

Flat Back Table Fold
(Instagram Tutorial Video)

Forward Fold

Wide Leg Twist Fold

Pigeon Pose with Overhead Reach

Pigeon Pose

King Arthur Pose

Knee to Ground Lunge to Shin Stretch
(Instagram Tutorial Video) 

Down Dog

Up-Dog

Diet Bet Challenge: Day 5: Yoga Stretch and Recover

Hi Everyone!

Welcome to Day 5 of the DietBet Challenge! It's a yoga day! Time to stretch out all of those muscles and get rid of any soreness and lactic acid build up in your body. 

It's been a great week of workouts so far. Stretching can actually improve your body's ability to recover and build lean muscle. Yoga has also been shown to improve your awareness of your bodies hunger signals, and is linked to decreased appetite and more mindful eating. 

Yoga also lowers your stress and cortisol production. Higher Cortisol levels have been linked to increased belly fat, and difficulty losing weight. 

Don't forget to check-in on Facebook, Instagram or Twitter once you have completed your workout! If you still want to join the challenge it's not to late: www.dietbet.com/BenderFitness

I hope you enjoy the workout today!

Melissa

Traditional Sun Salutation (Surya Namaskar) and Fitness Fusion Variation: How-To

Hi Everyone!

For tonight's workout I kept it very simple and did 10 Sun Salutations. 

Sun Salutations are composed of 9 basic yoga postures. 

• Mountain Pose (Tadasana)
• Upward Salute (Urdhva Hastasana)
• Standing Forward bend (Uttanasana)
• Warrior I/Lunge
• Plank Pose
• Chaturanga Dandasana (Four-Limbed Staff Pose)
• Upward Facing Dog (Urdhva Mukha Svanasana)
• Downward Facing Dog (Adho Mukha Svanasana)
• Chair Pose (Utkatasna)

These poses will give you a full body workout. You will bring your body and spine through a full range of motion that will help improve your flexibility, circulation, and even digestion. 

Anytime you are practicing yoga (or any exercise) you will reap the most benefits by focusing on each pose you engage in. Improving your mind body connection actually improves the physical and mental benefits you get from exercise. 

The video below is the first video I ever posted on my blog. As you can see the website has actually changed names since then! 

For those of you looking for an extra challenge I also posted my Sun Salutation/Fitness Fusion workout, which combines Sun Salutations with weighted exercises. (I stuck to the traditional version tonight). 

I am planning on posting new workouts all week. I am filming a new workout tomorrow evening as soon as I get home. I am re-focusing on my health and fitness, and getting my energy level back up to where it used to be. :) 

I started out this weekend by running a 5K on Saturday, Yoga tonight (Sunday), and getting back to sharing more workouts this week. 

Enjoy! I will see you tomorrow!
Melissa

PS You can also find me on Facebook, Instagram or Twitter. 

Traditional Sun Salutation: 


Sun Salutation: Fitness Fusion: Power Yoga

5 Minute Core Workout

Hi Everyone!

I finally have time to play catch-up and get some stuff posted here! Sorry for going MIA, it's been a busy few days! I am really looking forward to getting back on track with my workouts. I have been having trouble making time for them. 

I will point out that I said "making time." I could have fit them in (15 Minute HIIT anyone?) Starting today I am re-commiting to making time for my workouts, and my blogging. Expect to see more workouts from me this week. 

For this quick, core workout, one round takes 5 Minutes. This is a great workout to repeat, to do if you are in a time crunch, or to use as a core interval in-between rounds of another workout. 

This is a great core workout for runners. I will also be posting it on my running blog: www.BenderRunning.com. 

Have fun! Check back later for more NEW workouts, and a few recipes that I have been waiting to share. :)

Melissa

You can also find me on Facebook, Instagram or Twitter. 

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 5 rounds of 10/50.  

1. Mountain Climber
2. Heel Tap Abs
3. Single Leg Pushup
4. Bicycle
5. V-Ups

Repeat 1-5X

Yoga Stretch and Strength (20 Minutes)

Hi Everyone!

Today's workout is a yoga flow. The video is below. 

This flow is designed to build strength while sculpting long, lean, and flexible muscle. 

My lower back was bother me for a few days from maintaining a seated position in a non-ergonomic, non-cushioned, wooden chair while I was working on my blog. (If you sit at a desk all day check out: Seated Office Yoga). 

Extended Side Angle Pose

Prior to starting this workout I did some gentle yoga stretching for my back to make sure I hadn't tweaked anything. Learning to tell the difference between injury, soreness and tightness is an important part of living a healthy lifestyle. Scientific studies have shown that people who practice yoga regularly are more likely to increase awareness of their physical health and even hunger signals! 

If you're interested in learning more about some of the benefits of yoga you might like this article from the International Journal of Yoga: Exploring the Therapeutic Effects of Yoga and It's Ability to Increase Quality of Life. 

I also included a few pictures below with the benefits/focus of some of the poses I used in this video. 

I felt 100% better after my stretching, and fantastic after doing this yoga flow! I felt so good that I finished my workout with a 40 minute run outside. 

Enjoy today's workout! 

Melissa

You can also find me on Facebook, Instagram or Twitter.  :)

Click the link to get your own Gymboss Interval Timer!

Extended Side Angle Pose (variation)

Extended Side Angle Pose

Benefits: Can help relieve low back pain, sciatica, osteoporosis, menstrual discomfort and constipation. 

This pose works the ankles, legs, knees, groin, chest, shoulders, spine and abdomen. 

Warrior III/Stick Pose (variation)

Warrior III/Stick Pose: 

Benefits: Strengthens the ankles, legs, shoulders and back. Tones the abdomen. Improves balance and posture. 

This pose works the thighs, hamstrings, calves, ankles, hips, shoulders, core and spine.  

Bridge Pose/Half Wheel Pose (variation)

Bridge Pose/Half Wheel Pose:

Benefits: Extends the thoracic spine, lengthens the hip flexors. Strengthens the legs, opens the shoulders and chest. Tones the upper-back muscles. This pose can help improve pelvic position and muscle imbalances caused from long periods of sitting. 

This pose can be used to reduce anxiety and build toward a full back bend. Are the front of your body lengthens and becomes more flexible you will be able to lift the chest more in this pose. This is a great pose for building strength and flexibility in the back. As flexibility grows you will be able to reach your hands closer to your heels. 

Yoga, Pilates, Bender Fitness: Workout Fusion

Hi Everyone!

Today's workout is a 30 Minute Yoga/Pilates/Fitness Fusion. The video is below. 

This workout style is great because it is challenging and it promotes both muscular strength and flexibility. This is a great full body workout that requires no equipment. 

Maintaining and improving flexibility and strength is important to injury prevention and muscular balance. People who are very flexible at times have difficulty holding positions like plank due to decreased strength in the muscles that support strong posture. People who focus only on strength often do so at the expense of flexibility and lost range of motion. 

Having a balance of both strength and flexibility will promote health and proper biomechanics, which will help you to maintain a healthy body. 

I haven't been doing as much yoga/stretching as I used to, and I have lost a lot of my flexibility. I want to re-incorporate yoga and meditation into my routine. I will write about the benefits of meditation (which are numerous!) If you have any questions please post them in the comments below or on Facebook. 

I love taking my workout outdoors. There is something rejuvenating about being surrounded by nature. 

I hope you enjoy today's workout!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.