Oct 09, 2022

Tia-Clair Toomey shares her stretching routine before starting a workout

Tia-Clair Toomey is a phenomenon and an idol for many people in the world of CrossFit, because she has been crowned The Fittest Woman on Earth 6 times, it is for this reason, the community is often interested in the routines that the athlete maintains.

In a recent video on her YouTube channel, the Australian shared her stretching routines that she performs before starting a workout to minimize the risk of possible injuries.

"Your knee will go over your toes, you'll feel a little stretch in your groin, but we're really focusing on keeping that heel on the ground," he explains. "If you want a little more intensity, you can also lower your torso onto your quadriceps and push your knee closer to the ground."

Tia reiterates how important it is to keep the heel on the ground at all times, otherwise the ankle will not stretch.

Do this exercise on both sides for a minimum of 30 seconds. If one side feels tighter, it's fine to spend more time on that side, but Toomey advises maintaining balance in your stretch, as favoring one side can lead to injury. Therefore, he suggests trying to hold the stretch for a minimum of 30 seconds, or up to 2 minutes, depending on what feels most comfortable.

In that same position, lift your knee so that it is directly over your ankle and move your back knee a little further back.

On the side where your leg is fully extended behind you, drop your hip forward. This can help tight hip flexors and hamstrings .

"The longer you hold the pose, the more you can push your knee outward," says Toomey, adding that you don't want to force it. She recommends holding it for about 2 minutes.

Following this, Toomey moves to his chest and shoulders, lying face down and stretching one arm to the side, then turning his body backward in the same direction.

"As you feel this sensation through your chest, you don't want to overdo it, but you can manipulate how intense you want it to be by twisting or just lying there and stretching the chest area and pecs a little. Opening up that chest area is very important, particularly for those who do more desk work," the athlete explains.

Finally, Toomey stretches her lats with a movement called the puppy. Still kneeling, she places her hands on the mat in front of her and lowers her chest as far as possible toward the mat.

"When your lats are very tight, it can cause a lot of problems in your upper back and trapezius muscles. Making sure your upper body is relaxed and loose is very important."

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