The rainy months of the year are subsiding. Now that we can venture outside, the hills are lush with green grass and tree foliage. Thanks to three months of steady rain, dust, and grime on the streets look like they have been pressure washed. Majestic songbirds flutter throughout the sky, enjoying the blossoming pink plum tree flowers and mustards interlacing the vineyards. Following the rainy season, Napa transforms into a unique place akin to a picturesque landscape painting by Van Gogh.
The residents and visitors of Napa are presented with the gift of interacting with this paradise. Marie Falls, Devil’s Punch Bowl, and the small waterfalls coursing off the edge of Mount George are thriving as they emit an impressive display of heart-pounding flowing water. The vibrant redwood trees residing at Bothe State Park emit a calm and serene environment under their canopy like no other area in the valley. For the recreational gardeners in the community, the eagerness to venture into a sunny backyard accompanied by ruby-throated hummingbirds to embark on a green thumbs escapade is just around the corner.
Even though these activities offer breathtaking experiences, they require physical fortitude and the ability to endure the substantial amounts of physical movement needed to enjoy them. For example, hikes to the falls can take two to ten miles of inclined walking over technical terrain. Spending time in the yard with our beloved gardens requires bending down, reaching over and around objects, and utilizing hefty tools. With that being said, being physically strong is critically important to the enjoyment of these much sought-after springtime joys.
A tactic we perform with our personal training clients meant to prepare them for a rigorous exercise session is a concentrated dynamic stretching routine. Our exercise sessions resemble movements involved in recreational physical activity, housework, or gardening. These events include bending down to pick up objects, kneeling on the ground, or holding onto awkward structures involving grip strength. Similar to warming up the muscles, getting your heart rate prepared, and settling in on a focused psychological state for exercise, our bodies would benefit similarly from a warm-up when we conduct challenging physical activities in our hobbies and common forms of labor. Here are a few dynamic stretching techniques we perform with our clients before every personal training session:
- Side-to-side neck stretch: To perform the side-to-side neck stretch, start by flexing the neck by bringing the ear to the shoulder until a brief stretching sensation is experienced in the side of the neck and upper shoulder. Once you feel a slight stretch, flex your neck in the other direction by bringing your ear to the other shoulder. Repeat this stretch for five to ten repetitions.
- Supinated arm crossing stretch: To perform the arm crossing stretch with palms facing upward, start by lifting your arms to armpit level. Rotate your palms upward and perform a crossing motion across your chest and reverse the motion to abduct your arms away from the midline of your body. Once you feel a slight stretch in the pecs, shoulders, and biceps, reverse the motion. Repeat this stretch for five to ten repetitions.
- “Hula Hoop” stretch: To perform the “Hula hoop” stretch, start by placing your hand on the crests of your hips. Rotate your hips in a circular motion. Reverse the motion by rotating your hips in the opposite direction. You should feel a stretch in the front and back portions of your hips and lower back. Repeat this movement for five to ten repetitions.
These examples demonstrate an effective warm-up for the neck, shoulder, lower back, and hips. Performing simple preparatory movements targeting structurally significant joints of the body bolsters neurological activation of those sites of the body. Increased neuromuscular conduction optimizes coordination, fine motor movements, and dexterity. Additionally, warming up larger muscles surrounding structurally important joints triggers the absorption of more oxygen from the bloodstream to utilize as energy. This causes the heart to pump more oxygenated blood to the working muscles. A steady supply of oxygenated blood to muscles stressed from physical activity assists working muscles to fatigue less and operate for more extended periods. Most importantly, performing a movement prep routine before each bout of physical activity consistently fortifies the muscular architecture of the muscles. This means the connective tissue comprising the intricate structures of the bones, ligaments, tendons, and muscles holding joints together can withstand more stress and produce increased work for physical activity.
Perusing through the countryside on awe-spiring hikes, showing those weeds who’s boss around our garden beds, and painting the side of our houses are just around the corner. To get the most out of these experiences, give your body the privilege to prepare for these events so we can truly enjoy these experiences in Napa’s wondrous climate.
Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.
