Hi Everyone,

Today I am sharing a 10-Minute Mobility Stretching Routine with you. I’ve been incorporating daily stretching into my morning routine, but this can be done at any time of day. As always, you will find the video below.

I plan to also share a longer stretching routine for those days when you have more time to commit to your mobility.

Having a daily mobility routine can help keep your body functioning, keep your range of motion optimal and decrease pain and stiffness. It’s also helpful for all of your functional tasks (lifting, walking, running, etc) because having appropriate mobility can help you to maintain good posture and alignment during your daily activities.

Over my years of teaching I have worked with many students who started my classes with pain or injuries and I have seen them improve their mobility and reduce their pain. Everyone is different, but movement and exercise is one of the best things you can do for your body.

Tips for improving your mobility:

There are a few things to keep in mind whenever you start a stretching routine.

1. Listen to your body. There is a difference between a stretch and feeling tightness and pain. Don’t force any movement.
2. Adjust the positions as needed. Your mobility will improve with time and practice. If you need to modify any of the movements, please do. Every person is different, but knowing when to modify is an important life skill.
3. Flexibility fluctuates. What workout you have done recently, how hydrated you are, how much sleep you got: all of these things impact your flexibility and the pliability of your muscles. Some days you will feel more mobile than others and that is totally normal. Just listen to your body each day and move within your accepted range of motion on that day.
4. Practice consistently. Keep coming back to your stretching routine and you will notice great improvements in your flexibility and mobility. Don’t let normal changes in mobility throw you off your routine. If you are consistent you will notice results over time.

I plan to film a longer mobility and stretching routine for those days when you have more than 10-minutes to commit to your mobility practice. If this was useful to you please let me know. I absolutely love to hear about your progress and what is helping you.

If there is a specific video length that you would like to see for my next mobility routine (15-20 minutes, longer?) please let me know. I have yoga flow videos ranging from 20-60 minutes, which are a great option if you have more time in your day.

Have fun! I hope that you find this video useful and that it helps you on your health and fitness journey.

See you soon with a new workout! I hope you’ve enjoyed the videos I have shared recently!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

Equipment: Yoga Mat. A towel or blanket can be substituted if you don’t have a mat.

Hello Everyone!

Welcome to today’s workout. We have a full body yoga stretch on the agenda today.

This routine was a bit of a necessity for me. I planned on filming an intense Tabata workout, but I wasn’t well hydrated and had intense cramping in my quadriceps when I started filming.

My body was sending me a very clear message that it needed some stretching and hydration, so I switched my plan and filmed a yoga flow instead.

I am a firm believer that one of the most important tools you have in managing your health is learning how to listen to your body. Some days that means pushing hard and other days it means slowing down.

I know a lot of people skip yoga day when I post weekly workout schedules. The statistics on my blog dont lie. 😉 I also know that a lot of the people who skip yoga are the ones who can most benefit from the stretching and mobility. So don’t skip this routine! Give it a chance and see how your body feels.

Some helpful yoga hints: Don’t force anything. Listen to your body. Flexibility and balance are impacted by everything from how hydrated you are to how well rested you have been. Any pose can be modified, and you can take child’s pose is a resting option at any time.

Flexibility will improve over time, just like strength. Yoga is a practice. Keep showing up and you will notice a difference in how you feel both on and off the mat. When I finish a yoga flow it gives me a warm, calm, glowing feeling. It’s both energizing and relaxing. Maybe you will feel the same or maybe you will have an entirely different reaction. I would love to know how you feel when you finish.

Let me know what you think of today’s flow and finishing up with a full body relaxation/meditation. I also want to hear from you about what type of workout you would most like to see next. Let me know in the comments.

Melissa 

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Hi Everyone!

I have a new Yoga Flow to share with you today. With Yoga it’s important to focus on your body and your breathing. I encourage you to focus on being present in the moment, and with the movement.

One of my favorite things about yoga is the mind/body connection. It is an amazing way to center yourself, and practice letting go of life’s stressors. Concentrate on each pose, how your body feels, and what you are doing. We are used to multi-tasking- I multi-task so often that the word multi doesn’t seem extensive enough. During exercise it’s a great time to bring yourself back into what you are doing. We have to practice being alert to the present moment.

Remember, don’t ever push to the point of pain. You should feel a stretch, and maybe even muscle burn, but not pain. Learn to respect your body’s current limitations. With practice you will find that you can expand your stretch, and incorporate new poses into your practice.

I end this flow in Savasana. It is an amazing pose for relaxation. When I teach my group yoga classes I always end with Savasana and a guided relaxation. Let me know in the comments if you would like me to include the guided relaxation at the end of my next yoga flow (or even in a video on it’s own).

If you need suggestions for modifications please let me know in the comments below. Do not be hard on yourself during your practice. Flexibility can vary from day to day. Certain poses may be difficult, and then suddenly you “get it.” Try to focus on being grateful for what your body is capable. Don’t worry about comparisons (even with yourself), and just honor what your body is capable of today.

I hope that you enjoy today’s yoga flow. I have more new workouts headed your way!

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life 

I will still be posting on my @BenderFitness account, but if you want to see more generalized posts, book reviews, etc, you can follow me on the new account. Most likely it is going to include lots of photos of books, because I am obsessed with reading. It will be posts that aren’t workout specific. I try to keep my BenderFitness account more streamlined.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Some of the poses you will find in this workout. There are several more in this flow:

SaveSave

Hi Everyone!

Welcome to Day 5 of my Fit & Healthy New Year & DietBet Challenge! I hope that you are feeling great. We had an intense workout yesterday, 20 Minute Full Body Workout: Boot Camp HIIT-No Equipment-200 Calories Per Round.

If you still want to join the DietBet Challenge it’s not to late. There is over $7000 in the Jackpot right now, and the money will be split by all of the winners who hit their weight loss goal. You can join until 14-Days into the challenge, however, the earlier you join the easier it is to hit your goal! You can join here: www.dietbet.com/BenderFitness

Today we are slowing it down and stretching out our muscles. Fitness requires strength and flexibility. It will help prevent injury, maintain proper biomechanics and improve your overall level of fitness. I have two videos below, a 30-Minute Yoga Flow & Stretch and my Stretches to Improve Flexibility for Splits video. Working on flexibility for splits can help relieve back and sciatic pain. Remember, with Yoga and Stretching, you don’t want to bounce into any of the movements, or force any of the poses. Wherever your body is today is perfect. With practice you will become more flexible.

These workouts can be paired with 30-Minutes of gentle cardio. The goal is to move, but also take some active rest and recovery today. Have fun! We have a good workout for you tomorrow!

Melissa

PS You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

*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

Melissa

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

Extended Side Angle Pose

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.