A little something for you all <3

Here’s How:

1. Warm Up FirstMost people believe that the best time to stretch is right before your workout. After all, that’s how they did it at football practice! Here’s the reality, though: the best time to stretch is after a light warm up. When the muscles are cold, injuries can occur. Besides, after a light warm up or workout—think jumping jacks here— the stretch you’ll be able to accomplish will be far better than when the blood hasn’t really started flowing.
2. Breathe ProperlyProper breathing is important in any physical activity, and flexibility training is no different. While stretching it’s important to breathe slowly in through the nose, hold it for a moment, and then exhale (usually through the mouth) in order to get the most out of stretching. Proper breathing helps to relax the body, increase blood flow, and even serves to remove some lactic acid build up after workouts.

   During most forms of stretching, practitioners should hold the stretch until they exhale, at which point they may increase or make the stretch more strenuous, if appropriate.

3. Stretch Consistently and RegularlyAs with anything else in this world, in order to see improvements you need to be consistent. Stretching is something that you should do four to six days per week. That said, each day shouldn’t encompass a rigorous flexibility routine: doing so could cause injury. Still, make sure that your rigorous flexibility routines fall on the same day(s) every week.

   Also make sure that you’re pretty consistent with the stretches you engage in. Generally, each stretch should last at least 20 seconds in duration.

4. Increase Strength and Flexibility TogetherWhen increasing flexibility it’s always a good idea to increase strength in the area being discussed. For example, if you’re attempting to increase the flexibility of your legs, make sure that you’re also doing something to increase strength there.

    

5. Consider Mixing Stretching Within a WorkoutAs was noted earlier, stretching before warming up isn’t a great idea. You’ll get a better stretch if it’s done after the muscles are warm. While training in flow arts, consider stretching within your workout for the best results. Also, don’t be afraid to try static stretching after a workout in order to relax.
6. Stretching Cautions
   • Always check with your doctor before attempting any flexibility or training routine.
   • Stretching may cause a mild sensation or burning in muscles. It should not cause outright pain in your joints or muscles. If it does, stop and see a doctor.
   • Always stay hydrated when working out or stretching.
   • Depending on the type of stretch, you may be tightening your muscles during flexibility routines. Do not bounce, however.
   • Never begin stretching right after you wake up. You’re not warmed up enough yet.
   • The one above is super important.  Hold off on all static stretches until after your body is properly warmed up.  Prolonged stretches on a cold body can lead to injury!

Please be safe during this winter storm!  When the weather keeps us in doors, we can watch videos!!  I love watching other types of flow arts; and seeing how I can integrate different infusions of each style into my own practice.  Here is Marvin Ong, a multi-talented flow artist, I met at Wildfire this past summer.   It’s really special to see people sharing their flow and passion.  We are all on a journey and remember “there is never an if; it’s just a when”.

Hooping mission for the day:

Since most of you spin other types of object manipulation (poi, baton, staff, levitation stick) this one is for you to get play with and have fun!  Have your object of choice ready along with your hoop and a timer.  If you can, set your timer with minute intervals, put on a slow song, switch back and forth from hoop to object for 10 minutes.  Start to see if you can find dance transitions when you are switching back and forth.  Explore similar motions in both styles to see if you can explore unique movements.  Pay attention to how each dance form we take can influence everything we do.

If hooping is your only flow art than you can change out the time to dancing without the hoop.  Finding happiness with your fabulous form of movement (without the hoop) is a fantastic movement exploration to take on.

Enjoy and be safe!

Kat

A little Thursday afternoon hoop practice. <3 Enjoy!

The winter brings us indoors it can make us feel so hindered in our “flow” but it also allows for creative movement.  Enjoy!

Just a little fun with some mini hoops!  Mini’s are great for smaller spaces especially as the weather gets colder!  Enjoy!

Here is our hoop dance sequence from this summer.  It’s always a great idea to add in timed choreography to your repertoire along with your creative freestyle form! Happy hooping! <3 Kat

Please take a moment and “like” my facebook page HERE.

I have started up a small group for those of you who are interested in meeting up for hoop jams, meet-ups or social gatherings please let me know and I can add you to the group.

Next weekend Saturday June 15th from 9am-1pm, I will be at Ashland Farmers Market opening day with my HOOPS for all to use and play with!  Think you are too old for hooping, think again!  Hooping is a fabulous way to activate your core while toning the whole body!

Like always, email me for any questions on classes!