If your answer is "no," you aren't alone; it has only come up twice in my life. Once was in a yoga class, and the other was in a physical therapy appointment this year. I felt the difference, and wanted to share this with you.

Nerve gliding, threading, or flossing- also sometimes called mobilizations- can be done for chronic pain and tightness, often for the neck and shoulders. In yoga, I stood with a neutral spine and stretched out my right arm laterally with the palm up. Then I rotated my neck to the left 10 times or so. When I repeated the neck circles, I had less tension and a better range of motion.

With my physical therapist, I worked on my hips. My physical therapist had me perform gentle exercises to improve mobility and stretch the nerves to reduce irritation in my hip and hamstring. These exercises also improved my range of motion. I lay on my back with bent knees and picked one leg up. Then I interlaced my fingers behind my thigh, close to the knee, and bent and straightened my leg for 10 repetitions. It definitely improved the mobility in my hamstring. Therefore, I was able to attain balance on my right leg as well as use the right muscles because I wasn't so tight.

Try it, and you, too, will enjoy the benefits.

For neck and shoulders:
Kneel or stand with a neutral spine. Extend your left hand and arm with the palm facing upwards. Rotate your head to the right 10 times. Or tilt your right ear to left shoulder 10 times. Do 1-2 sets.

My sisters have been asking me about the benefits of the sauna ever since I made them sit in it with me after our polar bear plunge! Saunas have a long tradition, starting in Finland, where bathers expose themselves to temperatures from 175 to over 210 degrees F for the purpose of relaxation and pleasure. Studies have now been able to show the following health benefits linked to saunas (of course, if practiced safely):

• Improved cardiovascular health.  Traditional and infrared saunas warm up the core temperature of the body. As the temperature of blood vessels near the skin increase, they dilate, which increases circulation.​ Regular sauna usage has been shown to reduce the risk of fatal cardiac incidents, stroke, and hypertension, as well as vascular diseases such as high blood pressure. 
• Recovery for sore muscles and joints. Increased circulation speeds the body’s natural healing process in muscles as well as improving conditions such as arthritis, 
• Detoxification. Sweating can help reduce levels of lead, copper, zinc, nickel, mercury and other chemicals - which are all toxins commonly absorbed in our daily environments. As you know, your body sweats a lot in the heat of the sauna!
• Improves brain and memory health. Regular sauna use may lower the risk for both Alzheimer’s & Dementia.
• Better health. In the heat of a sauna, the body produces white blood cells more rapidly, which in turn helps to fight illnesses and kill viruses. In addition, saunas can relieve the uncomfortable symptoms of sinus congestion from colds or allergies, headache, and flu.
• Improved sleep. Sauna bathers may enjoy more relaxed sleep or REM sleep. 
• Skin health and antiaging benefits. Heat bathing is one of the oldest skin cleaners with the production of sweat glands and replacement of dead skin cells. This keeps your skin in good working condition while keeping bacteria out of the epidermal layer and sweat ducts.
• Increased metabolism and weight loss. The sweating process requires a notable amount of energy. That energy is derived from the conversion of fat and carbohydrates in a bodily process that burns up calories. 
• Reduced stress and physically makes you feel better. High-heat provided by a sauna, the body releases endorphins which can minimize pain and is often associated with a “runner’s high.” The physiological benefits of the heat calms and stills you, helping you feel better overall.
  
  

Getting into the sauna for 20 minutes once or twice a week can make a difference in your health and wellness. It can make a big difference in your attitude as well! Make sure to drink 16-24 oz of water afterwards. If you don't have one at your local gym, I also do a drop in at a larger chain gym, spa, or friend's house, or even nice neighbors!

References:
https://www.mayoclinicproceedings.org/article/S0025-6196(18)30275-1/fulltext
https://www.finnleo.com/pages/health-and-wellness
https://www.health.harvard.edu/staying-healthy/saunas-and-your-health

Stretching is an important part of your workout and keeps your muscles flexible, strong, and healthy. When you start your work out, you can increase the blood flow to your muscles by jogging or doing other gentle exercises. Then stretch for 5-10 minutes. This will increase oxygen and nutrient flow to your muscles and remove metabolic waste. At the end of your workout, stretch while your muscles are still warm to aid recovery. 

Being limber allows for greater range of motion, improving your physical performance. When you stretch, you improve your flexibility and protect your muscles from becoming tight or injured. It may not feel like stretching is as impactful as lifting weights or doing a HIIT workout, but if you skip it, you may find yourself with an injury that prevents you from doing the activities you love. It is an integral part of building strength.

You will definitely want to stretch the muscles you target in your workout, and some of these common areas include your chest, triceps, calves, and hamstrings. You can see me demonstrating these stretches in the slideshow.

Another idea for stretching your muscles and the fascia holding them in place is foam rolling. Together, stretching and foam rolling will keep your muscles loose and ready to work for you!