15 Stretches for Splits, and Tips for Sharing Your Practice

In response to my first post 5 Secrets to Flexibility Training, and Building a Following I received a lot of questions about what stretches I did to get my splits. So, here you have it!

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15 Stretches: How I Got My Splits in 65 Days

  • Disclaimer: I am not an expert on flexibility. However, these are all stretches I learned from certified personal trainers, yoga instructors, and contortionists and the order that I did them for 65 days.
  • Warm Up: Spend 10-15 minutes warming up. Do not stretch“cold.”
  • Questions? I’ve hyperlinked to video tutorials from professionals for most poses.

1) Downward Dog (Yoga with Adriene, 2012)

Press into the ground with your hands and draw your hips back. Hold for 3-5 breaths.

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2) Cobra Pose (Yoga with Adriene, 2013)

Press into Cobra Pose from Downward Dog. Hold for 3-5 breaths.

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3) Downward Dog Leg Extensions

Raise each leg, while maintaining Downward Dog form and pulse the leg 10 times. Then, pull the extended leg forward for Pigeon.

downward dog, leg extended

4) Pigeon Pose (Yoga with Adriene, 2013)

Keep your ankle bent to protect your knee and draw your hips forward to keep them squared forward. Hold for 30-60 seconds.

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5) Warrior One Pose (Yoga with Adriene, 2012)

Keep your hips squarely forward, while tucking your pelvis (avoid just sinking into this stretch). Hold for 30-60 seconds. Drop the back knee to get into a Runner’s Lunge.

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6) Runner’s Lunge

Do not sink into this stretch. Press your hip forward for your back leg. Hold for 30-60 seconds. Then, draw your hips back for the Hamstring Stretch.

runners lunge

7) Hamstring Stretch

Fold forward with a flat back and front foot flexed. Hold for 30-60 seconds.

forward runner lunge

8) Lizard Pose (Yoga by Candace, 2014)

Press forward and drop both elbows to the inside of the forward leg. Hold for 30-60 seconds.

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9) Seated Modified Hurdler Stretch (Strong Runner, 2012)

Hold for 3-5 breaths, reach a little further. Repeat 3 times on each side.

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10) Frog Stretch (ehowhealth, 2012)

Hold this pose for 30-60 seconds. Keep your hips in line with both knees.

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11) Pancake or Straddle Stretch (GMB Fitness, 2014)

Hold for 3-5 breaths and reach a little further. Repeat 3 times on each side.

forward fold

12) Side Reach in Pancake or Straddle Stretch.

Add a side reach. Rotate your torso to the sky and look up, while reaching with the opposite hand as leg. Hold for 30-60 seconds.

other side reach

13) Wall Lunge (Charlotte PoleFit, 2016)

Feel free to use yoga blocks to help with balance. Similar to the Runner’s Lunge with the added resistance of the wall. Hold for 30-60 second intervals.

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14) PNF Hamstring Stretch (Brian Abelson, 2012)

You’ll need a theraband or friend to create resistance. Watch the hyperlinked video for best practices. Hold for 30 seconds, relax and repeat 3-5 times on each side.

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15) Try Your Split

Quick tip: Put on calming music and focus on your breathing. Try to get out of a place of fear. Listen to your body and never push past extreme pain to get your split.

From your Runner’s Lunge, slowly slide forward into your best split. Hold for 5 deep breaths or 30 seconds, and repeat 3 times on both sides. Feeling bendy? Try to roll through to the other side, like this:

How often to stretch?

I did the stretches listed above for 20-40 minutes daily for 65 days until I got my first split. To maintain that flexibility, I stretch a minimum of 4 days a week for 20 minutes. That said, I am not a naturally flexible person so it may take you less or more to maintain.

Tips for Sharing Your Practice

Before creating this post, I sought out advice on developing “How-To” posts. As an instructor, I am used to verbally queuing students. Writing about my own flexibility practice has proved to be much more challenging. Ali Luke (@aliventures), author and blogger, shares great tips in “How to Write a How-To Post: 7 Simple Steps” for creating a written tutorial:

  • Step #1: Pick a Good Topic and Goal
  • Step #2: Work Out the Steps from Start to End
  • Step #3: Write the Introduction
  • Step #4: Write Instructions for Each Step
  • Step #5: Add a Conclusion and Call to Action
  • Step #6: Tweak the Title
  • Step #7: Edit Your Post

Step 4 really resonated with me. As I began writing this post, I found myself just listening poses. Being both a student and instructor, I know that is not actionable. I think this blog does a great job of identifying not only the steps of how to create a tutorial but how to make it engaging. Following her steps made writing this post much easier for me, I encourage to check out her blog here.

Share Your Practice!

Our community is build on sharing. Having success with a new pose, strength, or flexibility? I encourage you to share your journey too and use the seven tips from Ali Luke.

Happy bending!

Melissa Barker


Read more from the Digital Drinkers 

Surviving a Beer Fest    |     Investing In A Home, Part 1      |     The Portland Trail Blazers Brand      |   Training For My First 1/2 Marathon


References

Luke Ali (2011, December 12). How to Write a How-To Post: 7 Simple Steps. Retrieved July 14, 2016, from: http://www.dailyblogtips.com/how-to-write-a-how-to-post-7-simple-steps/

Yoga with Adriene. “Downward Dog – Downward Facing Dog Yoga Pose.” Online video clip. YouTube. YouTube, 12 December 2012. Web. 14 July 2016.

Yoga with Adriene. “Cobra Pose – Yoga With Adriene.” Online video clip. YouTube. YouTube, 16 January 2013. Web. 14 July 2016.

Yoga with Adriene. “Pigeon Pose – Yoga With Adriene.” Online video clip. YouTube. YouTube, 24 April 2013. Web. 14 July 2016.

Yoga with Adriene. “Warrior One Yoga Pose – Yoga With Adriene.” Online video clip. YouTube. YouTube, 20 December 2012. Web. 14 July 2016.

Yoga by Candace. “How to do Lizard Pose.” Online video clip. YouTube. YouTube, 15 September 2014. Web. 14 July 2016.

Strong Runner. “Seated Modified Hurdler Stretch is One of The Most Important Stretching Exercises For Runners.” Online video clip. YouTube. YouTube, 11 October 2012. Web. 14 July 2016.

ehowhealth. “Pilates Exercises : How to Do a Frog Stretch.” Online video clip. YouTube. YouTube, 25 February 2012. Web. 14 July 2016.

GMB Fitness. “Stretching for Super-Stiff People – How to Get into Position.” Online video clip. YouTube. YouTube, 29 April 2014. Web. 14 July 2016.

Charlotte PoleFit. “Wall Lunge & PNF Flexibility Technique.” Online video clip. YouTube. YouTube, 5 January 2016. Web. 14 July 2016.

Brian Abelson. “PNF Stretching For Your Hamstring Muscles – Kinetic Health.” Online video clip. YouTube. YouTube, 6 August 2012. Web. 14 July 2016.

Digital Drinkers Week in Review

Happy Friday!

 

This week, the Digital Drinkers posted compelling and fun, mostly long-form, content.   

 

Who are the Digital Drinkers? Meet the team and their first posts.

 

 

sophia basketballSophia, our resident sports fan and Portland Trail Blazers expert, wrote in-depth about how the Blazers brand awareness and ticket sales strategy have helped them maintain regional popularity.

 

 

davidDavid, our Portland real estate guru, started his 3-part-series on the Do’s and Don’ts of real estate investing.

 

 

laurenLauren, our runner extraordinaire, has begun training for the Disney Half Marathon and she’s chronicling her journey here.

 

 

 

melissaMelissa, our bendy acrobat, wrote about her flexibility transformation and building a social media following.

 

 

 

To celebrate the end of the work-week, hit up a beer festival in the area and check out our guide to surviving a festival. 

FLASH! PETA SHUTS DOWN POKEMON GO EVENTS IN PORTLAND, OREGON!

Pokemon Go BallThe controversial organization, PETA (Protection for Equivalent Theoretical Animals), has managed to rally citizen support to protest and block several Pokémon Go events scheduled in Portland, Oregon, on the basis that monsters qualify as “theoretical animals” and that Seekers, in pursuit of points, status and otherwise basic irrational and illogical storytelling opportunities, will resort to irrational, illogical and virtual fantasy activities as they prey on innocent virtual creatures unable to defend themselves.

LET OUR POKEMON GO GO!   jail pokemon

Signs of Pokémon Go monsters contained in squalid cages and fed items with virtually no substance are popping up everywhere. Worse, in a demonstration of how low seekers will fall, “monster-fights” reminiscent of the dog fights that got old basketball players almost arrested have been seen in the back alleys of one of America’s greatest cities.  The conditions are perceived as horrible, with poor monsters gripping bars and crying out for their families.  In a worst-case situation, a baby monster was separated from its mother before it could flee its hunters.

pokemon#2Other groups attempting to capitalize on the event have even started a “slave labor” camp for captured monsters, selling them on Craig’s List for virtual bucks.  Enslaved monsters are expected to ensure harsh working conditions while captors and seekers seduced into this unsavory world go out in pursuit of even more monsters.  It’s an awful situation as wild and carefree monsters are struck down in the middle of their natural habitat, with little time to defend themselves from the “slaying ball” that is used to swipe them away.  As one concerned citizen reported, Pokémon Go monsters are even starting to show up in  historically human red light districts.  Poor PokemonRepublicans across the country are in an uproar as questions of equality for animals and citizens’ concern for these imaginary creatures takes priority over what they have long considered to be a more important agenda while Democrats are looking to expand universal health care programs to include Pokemom Go Monster Dads, Moms and kids alike.

GETTING EVEN

As the Pokémon Go phenomenon has exponentially accelerated in the last few days, pokemon fieldreports of Seekers getting creamed is also increasing, to include (most recently) a group in Salem, Oregon that found themselves standing in the middle of Liberty Street in the front of the firehouse, trying to climb up the fireman’s pole in search of an evasive and illusive creature.  Seems that Seekers may not be using a lot “upstairs” as they look for PokeStops and through Lures out to grab yet another poor, defenseless monster.  But, the monsters are starting to get creative and gang up on Seekers.

In yet another unreported incident, four ridiculously cute monsters threw their own “lure” out to catch a few unsuspecting Seekers.  Using the guise of a broken paw, one monster lay await in a green circle as the Seekers approached.  Just as the swipe of the ball was about to happen, three other monsters ran out and jumped on top of the Seekers, scaring the bejeezus out of them, causing them to lose their phone and of course, their corresponding identity. (Anyone looking for a Samsung XII should call the local authorities).   It’s only a matter of time before massive uprisings between man and beast lead us all to lock ourselves in our shelters and wait to see who wins.

RELEASE OUR POKEMON GO!

PETA, founded by M.N Sterious, an 84 year old member of the Portland community, is dedicated to the protection of virtual reality of any form.  M.N. Sterious planned and coordinated the Portland Pokémon Go blockade using age-old wisdom combined with helpful hints from Google search engine.  Demands for a release of all caged Pokémon Go monsters must be met before the blockades are removed.   As in all things fantastical, the PETA group has staged a virtual hunger strike with hopes to gain attention of those who are oblivious to this ridiculous condition.   It certainly grasped this author’s attention!

For more information on PETA, look no further.  You won’t find anything anyway.  Meanwhile, stay OFF THE STREETS, OUT OF TREES, AWAY FROM FIREHOUSES…oh yeah – all that advice assumes people are using their heads when playing this game.  That’s where we went wrong!

Good Marketing Blogging: Kissmetrics

Kissmetrics is an online marketing firm that helps firms optimize, track, and analyze their digital marketing campaigns. They also run a helpful, insightful, and popular blog covering digital marketing topics. In learning about successful digital marketing the Kissmetrics blog has been a treasure-trove of information.

I’m going to analyze one blog post that stuck out to me: How Brands Can Take Advantage of Snapchat (infographic).

The post is written by Zach Bulygo (@zachcb1), the blog manager for Kissmetrics. This blog post is a very good example of a basic informational post. Writing about the basics of a topic can be difficult, especially for someone who knows a lot about how it works. Zach combines helpful text with an excellent infographic.

The Text:

Zach starts off by defining the audience that snapchat advertising is useful for: young adults 18-24. He also lays out some basic statistics about why Snapchat is a viable digital marketing medium, and should be part of any social media portfolio. Zach also sums up an important point to end the text:

quotescover-JPG-77

 

The Infographic: 

The infographic steals the show. As a visual learner, it was pleasing, helpful, and entertaining. The infographic relays demographic information already discussed in the text, and adds more data. It gives examples of successful implementations of Snapchat from major companies such as Acura and Taco Bell. Thirdly, it gives the readers some examples of Snapchat uses: Contests, New Product Sneak Peaks, and targeted videos, among more. Finally, it sums it up with the best practices a company should undertake when starting a brand communication on Snapchat.

Critique:

My one critique of the blog post is that the infographic felt buried. It was at the bottom of the post and I had to scroll down to find it. The infographic is visually appealing and interesting. As a frequent blog reader, it is possible that I could have missed it, because the extra step of scrolling through the post is one I often don’t take. Luckily this time I did however, because I was impressed with the visual representation of the blog.

More Marketing Insights from TEAM MONEY:

Steph Curry and Kevin Durant Can Play of the Same Team and Still Sell Sneakers

Socially Sorted: Hints, tips and techniques to help WIN this DMC

And we’re off!  The 2016 Willamette MBA Pro DMC (Digital Marketing Challenge) is underway with fierce competition that spans the valley and teams dedicated to becoming #1.  But, how will they do this? Read on to find out, especially if you are interested in having your post solicit others to do your work for you (after all, aren’t we earning MBAs to figure out how to optimize resources?).

Capture blog 3

Donna Moritz gives MBA Candidates a plethora of suggestions and strategies that are worth a try.  @SociallySorted, who herself has 33.2K (yes, read that THOUSAND!) Followers and 48.2K (DITTO!) Tweets, offers seven real-world and timely (in light of our Marketing Class Professor’s content) techniques for driving your market strategy directly into the line of your customer or potential reader’s eyes.

If you are a visual person (which a lot of us are), consider theCapture blog2 first tip to pin tweets to Twitter profiles.  Imagine getting twice the amount of eyes on your words with a few quick steps! Building on this strategy, a second tip is to create and post some amazingly interesting image that people just can’t resist.  Images that capture the imagination, take us to our Avatar or Pokemon Go sites are sure to encourage repeat tweets and pins.  As with other sections of this blog, @SociallySorted provides options on accomplishing this (check it out!).  One really cool aspect of these options is the brief discussion of tools that can help make pinning and tweeting even easier (Shutterstock Editor or Relay, as examples). Donna’s fifth suggestion (GOTCHA! yes, this is written out of order) expounds on optimizing images or blogs for links or posts to Facebook, again with a few options. Option 6 provides similar advice for Instagram.  Apokemon cagen interesting experience was we were writing this blog:  in an attempt to make this blog relevant and timely, thought we would inject images of the latest Pokemon Go craze to support our attempts at satire.  So, astutely, we entered “Pokemon Cages” in the search line on Google, which gave us animated images of Pokemon with Nicholas Cage’s face on them.  So, if using any of these image-based recommendations, use caution.

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MBA Candidates world around should take heed of Donna’s third tip: post your blog to your business page! In our class last night, one of our team members is a Willamette U employee and she encouraged us to use our Willamette U MBA page!  What an awesome idea that confirms Donna’s recommendation! (Have you done this yet?)  Of course, from here, it’s easy to leap to LinkedIn, Facebook and other popular sites.

For all the YouTube crazies out there, @SociallySorted includes recommendations for a short video or Facebook Live (and all this time I thought those folks were fictional!).  Too cool for those of us who still remember Super 8! (Okay, how many of you reading this know – or remember – Super 8?)  And last but not least, Suggestion Seven explain
s how to set up Twitter Cards, complete with examples of the process to help even the most luddite of us perform this task.

Donna’s siCapture pic 7te is easy and quick to read, contains a zillion (yes, I counted them – an even, round ZILLION) links and helpful step-by-step details for improving your chances of winning this competition.   Digging in, she encourages folks to use and share site content, which just made us appreciate this content further. So much for the Endowment Effect.

For those of you who are simply admiring all the chaos the competitive classes in this competition have created, one of the coolest things about Donna’s 7 Ways to Effortlessly Drive More Blog Readers with Visuals site is how encouraging it is: these tips lead you to believe even YOU can do this!

We were sure fooled into believing it!

So, have fun, check out the links, let us know your thoughts and read on for the next adventures in the 2016 WUDMC!

The complete guide to optimizing the content marketing lifecycle

Content Marketing has become critical for marketers. Learn how to optimize the Content Marketing Lifecycle to make your content marketing successful.

Content Marketing has become critical for marketers. Learn how to optimize the Content Marketing Lifecycle to make your content marketing successful.

Sourced through Scoop.it from: blog.scoop.it

At times process can be more important than content, however when it comes to marketing, the process of the lifecycle speaks volumes as a hot subject amongst influencers in the marketing space.