I ran across this website while browsing tonight and thought it may be handy in figuring out which stretch would help those trouble spots.
Whether you’re a chronic sitter, a daily exerciser, or a weekend warrior, you probably know stretching is a critical habit. By sending blood flow to your muscles and helping your joints move through their full range of motion, stretching improves your posture and athletic performance while lowering your risk of pain and injury.
But when you do yoga or a flexibility routine, do you know which muscles you’re actually stretching? Or whether you’re performing each stretch correctly?
With this knowledge in your back pocket, you can choose the best stretches for your goals. And if you ever feel pain — and I don’t mean the good, stretchy kind of pain but the “Whoa, something doesn’t feel right” kind of pain — you can pinpoint the muscle giving you trouble and alter your technique to avoid getting injured.
It's not rocket science.
A lot of us gloss over the whole, take 4-5 minutes to stretch and get your body moving, portion of class. Some may not know exactly what needs to be accomplished in that time frame, while others may just not take the time to properly focus on getting the body primed for warm-up. *Ashley shamefully raises hand for the latter* Whichever camp you're in, let me encourage you to take the time - it's necessary!
Let's all take the time this year to focus on our mobility and flexibility. Unfortunately, we aren't getting any younger folks!
The 5 Cornerstone Questions of Setting Goals
#1: Where Are You Today?
Where are you now? Not some assumed place, but a measured starting point. The truth will set you free. You aren’t in the business of candy coating anything, especially to yourself, so let’s get an idea of what you are working with. Assess your current shape. You want to see veins in your abs this summer. What is your current body fat? You want to run a sub-4.5 40-yard dash before the season starts in the fall. What’s your 40 time right now?
To understand where you are going, you must know where you are today. Do this without judgment. It’s not a time to get down and start kicking yourself. You just want to know what you are working with. Remember, the further you are from your goal today, the sweeter it will be when you get there.
#2: Where Are You Going?
Where do you want to go? Remember, we are thinking without limits. Can you visualize your ideal self? Having a clear understanding of where you are headed makes the task of getting there considerably easier.
Most people have vague goals. A slight bump in the road is enough to derail the entire endeavor. Get crystal clear on where you are headed. You want to run a sub five-minute mile by the summer time. Great, that gives you a sharp understanding where you want to go and how much time you have to get there. You want to bench over 500lb by this time next year. Again, a clear place to begin your planning. Write everything down. Define every variable possible so you have a target with teeth.
#3: What’s the Plan?
What might seem like the most daunting part of your goal setting is, in reality, one of the easiest. You have all you need to game plan simply by sitting in front of your computer or smart phone. Breaking Muscle alone is overflowing with quality information. I was chatting with the CEO, Omid Rahmat, about how many pieces are on the site. His answer: over 30,000 articles on everything strength, fitness, and health. 30,000. Start reading. Find an author you feel comfortable with and read everything you can.
If you don’t want to rely on articles alone and want interaction with a live person, hire someone at the gym you are training at.
We are here to help you develop a plan!! Derrick is always available to answer any questions or have further discussions on how to specify your fitness plan to your specific journey. Just ask!
#4: Who Told You and Why Did You Listen?
This isn’t a fitness question, it’s a life question. We spend a lot of time empowering people who have no expertise in what they are talking about. We have anointed each and every person with presumed mastery the second we take their words as truth. But remember: “Opinions are like assholes.” Question everything, from the annoying intern in the cubicle next to you, to the gurus.
The most liberating thing in this world is the moment you realize everything you have been taught (or more importantly, accepted as truth) has been instructed by imperfect people with incomplete information. This information has been sifted through their filters, and you don’t have the same filters they do. There isn’t a person out there who has lived your exact path. It’s individual to you. With that, consider yourself free from the burden of anyone’s opinion about you or your destination.
#5: What’s Worked in the Past?
All the achievements you’ve made in your life had a pattern. What was it? I’m not going to waste your time giving you guidelines on how I think you should structure your motivation. That’s exclusive to you. This is a perfect example of why following someone else’s way is limited. Does having everyone stop what they are doing in the gym to watch you squat get your blood pumping? Are you training because you want to get more girls? Is this year the year you make it to the Games? What motivates you? Figure it out, and then apply it to every set, every cardio session, every WOD you do this day forward. Visualize that one thing that turns you into a machine, and run with it.
Full article: http://breakingmuscle.com/strength-conditioning/set-goals-and-go-how-to-become-unstoppable