Micro Pause Stretching, Creatine, Dead Hangs
Micro Pause Stretching
To help reduce the risk of musculoskeletal injuries, take micro-pauses while working to stretch and relieve tight muscles. Try to take a brief 30-60 second break every 10-20 min to stretch. Stretching throughout the day can help reduce fatigue and improve circulation. Some common areas that should be stretched frequently include the back, shoulders, neck, forearms, and legs.
Creatine
Creatine monohydrate is a supplement you can take that can help you meet your goals in the gym. Creatine has many benefits when taken consistently and paired with regular workouts. Some of these benefits include increased muscle growth, strength, and recovery. To see these benefits, you need to take 5g per day. It is important that you stay properly hydrated, as creatine causes muscles to retain extra water; if you are not drinking enough, dehydration and kidney failure become risks.
Dead Hangs
Dead hangs are an isometric exercise with many benefits. Some benefits include spinal decompression, increased grip strength, improved posture, core stabilization, and improved shoulder mobility and health. To perform a dead hang, hang from a bar with your arms fully extended, your feet off the ground, and the rest of your body relaxed. Hang for 30 seconds at a time and try to do this multiple times throughout the day.
