No pain, no gain? Not really…
If you have ever suffered from an injury, or stress on the body (hello motherhood!), then you have probably experienced in some way that exercising can cause pain, making movement not enjoyable at all. I am here to tell you that you should never feel pain during your workouts. The difference between feeling pain, and the feeling of working hard are two very different experiences in the body.
“Pain” can be described as a sharp, physical suffering due to stress or injury.
Working out hard can make you feel breathless and almost euphoric, which is our hormones releasing endorphins in the body that create that the happy feeling of accomplishment when you finish a workout. Your muscles may be sore, and rightfully so, however your body should not be in the “sharp painful” stage. That is the major difference.
If you are getting your routine back and determined “never to skip a day” or the popular saying of “No Days Off” in the fitness training world, please let me help clarify how to keep your promises to yourself, yet allow some less intense exercises that will help your body for the long run. Think of this as being healthy and mobile well into your 50s, 60s, 70s, 80s, and bless you for making it to your 90s or more!
These are pain-free moves that will work your body without causing problems.
Standing Side Bend
standing up tall, shoulders back and abs engaged, have your feet hip width apart or slight wider. Your arms will reach overhead, clasping your hands together. Slowly allow your torso to bend side to side, moving at ease to bring mobility to your spine and rib cage. This motion will help limber your back and release some tension.
Standing Knee Pulls
Standing up tall, with your shoulders back, chest lifted, and abs engaged, bring your right knee to your chest hugging it close for the duration of 1-3 seconds. Since you will be standing on one foot, this exercise helps with balance (aka a core strengthening exercise) and will help strengthen the mobility of your hip flexors, helping you perform better in your strength training workout days.
Hamstring Hip Flexor Stretch
*One of my “go-to” in my warmup routine. Standing tall, extend your right leg out, keeping your heel flexed, bending the left knee, hinging from the hips, scoop both arms reaching to the ground back up to the ceiling. Repeat on the other side. Not only will this stretch out the back of your legs (your hamstrings and calf muscles) this exercise strengthens your hip flexors and core group of muscles.
Check out this Instagram reel demonstration:
View this post on Instagram
Soldier Straight Leg Kicks
Start standing tall, flex the right foot and kick it up bringing your left arm straight out shoulder height. Repeat on the other side, and please watch the Instagram reel above for a complete visual. By lifting one leg off the ground, you are also strengthening your core while working in hip mobility and strength. If you want to be a stronger runner, cyclist or even speed walker, this exercise is for you!
Lunge with Chest Opener
Remember, FORM FIRST, then range of Motion. With all lunges, please keep your front knee in line with your ankle, and back knee should be bent towards the ground in line with your hip. Slightly lift your chest, raise your arms up to the sky in a slight back bend. Not only does this feel good, but it will also help increase energy as backbends are a natural source of caffeine for the body! Yeah, Bonus, Mom!
World’s Greatest Stretch with Added Pyramid
Whoever named this stretch, I congratulate you, because it is great, however it says nothing about the stretch!
Starting in a plank, bring your right foot to the outside of your right hand, keeping your knee over your ankle, never past it. Reach your right arm up to the sky, twisting your torso towards your right knee, holding this for a good moment in time. Bring your arm back down to the floor, and straighten your front leg, creating a pyramid pose with your body. Permission to keep the front leg slightly bent, and/or bring the back leg in slightly. This will help move blood throughout the entire body, detoxing your organs during the twist, and stretching your back and hamstrings during the pyramid pose.
Repeat, repeat, repeat.
Please remember to repeat each exercise on both sides of the body for anywhere for 6 to 10 reps or more. You may not sweat your tushy off, however you will gain strength in your joints and ligaments as a benefit to including these exercises in your workout plan.
Please message me on Instagram with any questions if you need anymore 1:1 help, I am here for you, Mama!
www.instagram.com/themeredithcampbell
