S&F Catch-Up: have you noticed the improvement of one single pose?

[CBDB]

Looking over my last catch-up post, I was still at the beginning of my Covid recovery journey. But it is surprising how fast one improves (or looked at in a different way, how fast time moves!🫨⏳🫣😉)

But that got me thinking, actually thinking, whilst I was in the middle of my figure four stretch.

The figure four stretch has been with me ever since I started running, doing it as part of my 10 min post-run stretching routine, then as part of my post-row stretching and when I do some Yoga with Adriene, it often pops up there as well.

I like this pose; this glutes stretch. It’s known by different names, but I call it the Figure 4 stretch. It is a feel-good stretch and it allowed me to realise there was such a thing as glutes when I didn’t even know their name.

I do the stretch often, not just in a static way, but once in the stretch, I roll slightly to each side, imagining the stretch strumming through all muscle fibres from one side to the other, like fingers slowly stroking a chord on a set of guitar strings.

But the most amazing thing I recently realised is the substantial improvement in my flexibility.

In the early days, I could hardly grab my leg, and I can vaguely remember using a yoga belt to help, wrapping this extension to my hand around my leg.

I progressed, and the belt has been gathering dusk in a yoga basket. And not only is it now easy to hold that stretch with fingers completely intertwined behind my calves, I actually have progressed to a deeper stretch by holding on to my shins.

I only realised this the other day, as progress is so steady that one gets used to the new you before you even have the chance to be surprised at all one has achieved.

So, is there a pose, a stretch, a S&F movement where you have suddenly noticed the journey you have been on?

Let us know!

Also how are your S&F workouts progressing? Have you found something new, or something old and trusty? Do you have a new resolution?

Or do you need some ideas and inspiration?

Links to recent S&F initiatives and our key standard links of all things S&F are provided below:

★ Our classic 5-week S&F plan: healthunlocked.com/strength...

★ And our recently finished 7-DAY TIBETAN RITES CHALLENGE: the 5 Tibetan Rites provide a great morning micro workout for the whole body: healthunlocked.com/strength...

★ Always popular YWA 30-day Yoga journeys: healthunlocked.com/strength...

★ And a link to all our topic folders: healthunlocked.com/strength...

★ And we have badges now, so if you’re interested in seeing these or requesting one for your well deserved achievements, head to healthunlocked.com/strength...

[skysue16]

Hi CBDB

Reading your post all I could think about was the opposite……how quickly we lose flexibility! It seems to take a long time to build up flexibility to perform a move but oh so quickly that ability disappears when we stop practicing regularly 🙁

[CBDB Administrator Graduate Gold in reply to skysue16]

Oh yes. How frustrating . I had that with my ankle rather than my figure 4 flexibility.

I had improved my ankle mobility considerably with a dedicated program and regular measuring. And then I stopped and then Covid. And when I measured, I was back at square 1, again! 😔

But figure 4 (hips, glutes, quads) seem to keep its flexibility more. Huh 🤔.

[grumpyoldgirl]

I can relate to you and to skysue!

I've been doing pilates for a few years now. When I started I couldn't roll down and sit up without wrapping a band round my feet to haul myself back off the ground. Now I can do them unaided, holding small weights, with one leg off the floor. Go me!

On the other hand, balancing on one leg has become wobblier of late. Much wobblier. I used to practise it every day when I was recovering from injury, but after this morning's pilates lesson, I've realised that this exercise has slipped off the daily list, and I need to reinstate it!

[CBDB Administrator Graduate Gold in reply to grumpyoldgirl]

That’s awesome! Yes I remember the assisted roll up! 🤣🤣🤣

Balance , yeah. It demonstrates how many muscles there are in our feet, doesn’t it!

I also just realised that although I said to skysue16 ’s post that I do less of micro workouts, I do them for balancing. Every time I put on a set of pants or trousers or socks, I try to do that without holding on to anything. Often holding a one-legged stand annd pulling the trousers on in slow motion. And my balance has actually improved.

[TheTabbyCat Graduate]

Hi again CBDB and S&F friends, I hope you're well and truly over that bout of covid. I've been awol for nearly a month!

Terrible I know 😪 I'd restarted the 5 week plan but then I had to stop because of the heat. 🇮🇹 We've just had a little rain and the temperatures are back to bearable so this morning I gave myself the proverbial kick and had a go. I was pleasantly surprised that I managed level 4 without too many problems. I even managed 6 benchdips 💪

I hope that I can finish level 4 and get back to doing level 5,3 times a week, which is where I'd got to. I'm just pleased that I don't have to start from the very beginning.

It's so true that when we stop doing something for whatever reason, we tend to lose flexibility, balance and even fitness. Happy working out peeps 💪🚶‍♀️🧎‍♀️🏃‍♀️🤸‍♂️🧘‍♂️

[CBDB Administrator Graduate Gold in reply to TheTabbyCat]

Hello TabbyCat! We’ve been missing you! And it sounds like you have a plan! Have fun with levels 4and 5!

[TheTabbyCat Graduate in reply to CBDB]

Thanks CBDB it's good to be back!