I lift weights and I do yoga regularly. I did notice I'm a bit stiff so I was looking for some stretching/mobility exercises I could integrate maybe after/before I do weight lifting or even specialised sessions for these exercises.
I mean specific exercises I could do beside the normal stretching you could do in between series when you lift weights.
With this in mind I was looking for inspirations and I came across this video (which I found very interesting).
The explanation of why she does certain exercises is between 0:50 and 3:16.
She specifically talks about very specific training for small muscles (between joints for examples) which I found really interesting.
I essentially want to design/develop a program for these very small muscles which I believe I might benefit both for weight lifting and yoga (because it's my understanding they would involve both flexibility and strength for these very smaller group).
So the questions are:
- What sort of muscles group are we talking about here?
- Is there maybe some routines I could look up just for some research in general?
- Any other suggestion/keywords on the matter would be useful.
About my self I try to work out 5 days (for weight lifting) a week + 1 day with a yoga instructor (though the lockdown right now is making this a bit more difficult but I'm still managing at home). I usually also do smaller yoga sessions a couple of days on my own (but nothing fancy just to get the blood flowing).
I'm not a fitness expert, but I try to read around to know what I'm doing. Typical exercises
Exercises (typicals at least):
Biceps : Arm curl, arm hammer curl. Chest : Barbell chest press, cable chest fly, push ups. Triceps : Cable extensions (usually with different hand poses so I can train different parts of the triceps), extensions with dumbells. Legs and gluteus : leg press (which I also use for calves). Back : rows and fly (both machines and weights). Shoulders : shoulder press (machine, dumbells or sometimes the barbell) and lateral raise. Abs : Crunches, leg raises, plank... and variations.
As compound exercises I usually do pullups, squats and deadlift.
I hope I gave the pictures.