Chicago Personal Trainers
Perfect Fit is dedicated to educating adults and adolescents on overall health and fitness which entails guidance on the physical, mental, spiritual and behaviorial aspects of a healthy lifestyle. We strive to increase awareness that - to be fit - starts before you enter the gym and continues when you leave.
       
Boot Camp - Personal Trainer Chicago

Best Stretches after Cardio

Perform flexibility workouts after any cardio or strength workouts. Hold each stretch for 60 seconds on each side. Focus on your breathing to relax the body and release tension.

STANDING QUAD STRETCH

1. Standing with a shoulder width stance and hang onto an object for support. 
2. Bring one foot up behind you and reach behind to grab with your hand.
3. Pull your foot up towards your butt until you feel a stretch on the front of your thigh. 
4. Hold for 60 seconds and repeat with the other leg. 

HIP FLEXOR QUAD STRETCH

1. Step out 1-2 feet with one foot.
2. Slowly push pelvis downward and forward until stretch is felt in front of back thigh.
3. Hold for 20-30 seconds. Switch legs.
4. Remember to keep the low back straight.

DOWNWARD FACING DOG

1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another. 
2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands. 
3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles. 
4. Maintain in this pose for 5 to 10 deep breaths.

WIDE LEG UPWARD DOG

1. Begin by lying on the stomach on the floor. Place the hands behind the shoulders and bring the legs out to the side slightly wider than hip-width. 
2. Relax the buttocks and the legs. Inhale and push evenly down through the hands and lift the chest up towards the sky, gently arching the spine. Roll the shoulders back and down and away from the ears, look up towards the sky. 
3. Do not allow the lower back to collapse down towards the floor. Stay connected to the core musculature by pulling the navel in towards the spine and lifting the pelvic floor muscles. 
4. Keep the fingers and thumbs spread evenly pushing down through all four corners of the palms. Relax the buttocks and the legs. Lift the thighs and chins off the floor pushing down evenly through hands and through the tops of the feet. 
5. Do not allow the lower back to collapse and keep connected to the core. Stay here for 5 to 10 deep breaths.

“Healthy Bodies Breed Healthy Minds!”