Every minute you spend with your client on the mat or the reformer is precious. The first and final 5 minutes of class is your opportunity to connect with your client, build their trust and leave them feeling energised, challenged and supported. Your warm-up and cool-down program is just as important as the workout itself. Do not underestimate the power of stretching, and why it is essential to your program.
During the warm-up, you are preparing your client to move – connecting their mind to body, lubricating their joints and warming up their muscles. The cool-down starts the muscle recovery process – stretching the muscles you have worked during the class and allowing the mind to unwind and reset.
Effective stretching will help improve your clients range of motion and decrease the risk of injuries – creating a holistic and balanced workout class.
What are the benefits of stretching?
- Decrease your risk of injuries
- Help your joints move through their full range of motion
- Increase muscle blood flow
- Enable your muscles to work most effectively
- Improve your ability to do daily activities
- Improved performance in physical activities
Fluidform fundamental stretches.
- Roll down
A roll down can be incorporated at the beginning or end of your class, allowing clients to gently stretch their back and neck. This stretch feels incredible on the body, lengthening out the back and letting the head hang heavy. Gently swaying from side to side will enhance this stretch. To flow on from this stretch, transitioning into downward dog and pedalling out the feet is always a good addition.
- Standing hamstring stretch
Hamstrings can be one of the tightest muscles in the body, making it a very important muscle group to stretch. One of our largest muscles, we work our hamstrings in most lower body exercises. A standing hamstring stretch is a simple yet effective stretch that effectively stretches the hamstring and lengthens the muscle. Leaning into the stretch will intensify the stretch and let the client adjust the movement.
- Figure four stretch
We all love glute work, making the figure four stretch a well known one. This effective stretch will relieve any tension in the glutes. You can intensify the stretch by rolling back and forth and positioning your hands behind your thigh.
- Child’s pose
Everyone’s favourite stretch! Child’s pose lengthens your spine, opens up your hips and relieves any tension in your pelvis. A brilliant way to unwind the mind and relax the entire body.
- Chest and shoulder stretch
As most of our days are spent looking at a computer or phone, this stretch will open up your shoulders and back, providing immense relief of any tightness in the upper body. Interlacing our hands behind our back and pushing the chest forward, we can intensify this stretch by leaning over, hands going over our head.
