Working out can be an unwanted, tumultuous task. Throw in warming-up before your fitness routine, and working out goes from being tumultuous to downright hostile. And in order to avoid this hostility, many choose to to avoid warming up completely, hoping to get in the fitness routine as quickly as possible to leave as quickly as possible. But with this avoidance comes injury, and with injury comes yet another week out of your fitness routine.
Why is warming up so important?
The purpose of a warm-up is to gently prepare your body for the upcoming exercise routine. This means increasing your heart rate and blood circulation gradually, and loosening the joints to increase blood flow throughout the body. In other words, warming-up can decrease the risk of avoidable fitness injuries, which are mostly the result of tight muscles.
So, before you push your luck and choose to avoid yet another warm up, check out the these ten dynamic stretches to prepare yourself for just about any routine that may come your way.
Brace yourself against a wall or the back of a chair by holding one arm out to the side at shoulder height. Make sure your feet are directly under the hips; then, swing the inside leg forward and backward. Once you get comfortable, gradually increase your range of motion, until your leg swings as high as it can, comfortably. Make sure to alternate between legs, and keep the swinging of your legs controlled. Repeat this exercise for 15-20 seconds a leg.
With your feet shoulder-width apart, extend your arms parallel to the floor. Then, circle your arms forward in a controlled-motion. Throughout the stretch, gradually increase the motion of the exercise, making the circle bigger until the stretch reaches your triceps. Make sure to keep the exercise controlled; if you rotate too rapidly or wide, you can cause injury. After you have stretched fully in one direction, reverse the exercise for 10-15 seconds.
Walking Lunge with Overhead Reach
With your feet shoulder-width apart, step one foot backward while lowering your hips so the front knee bends to 90 degrees and the back knee grazes the floor. Make sure your knee does not go over your foot, this will prevent unnecessary knee injuries. While in position, extend your hands towards the ceiling and rotate your torso toward the front leg. Hold the stretch for five seconds, then return to the starting position. Complete two sets of ten, for each leg.
Alternating Side Lunges
With your feet directly underneath your hips, step your right foot wide to the side, going into a lunge. Make sure that your knees do not go beyond your right toe, this can create knee injuries otherwise. Keep your chest lifted and your weight on your heels, instead of your toes. This can be avoided by sitting into the lunge.
Next, push into your right foot to return to the original standing position. Then, lunge sideways to the left, repeating the same movement to complete in one rep. Complete two sets of ten on each side.
With your feet hip-width apart, move forward, reaching for your toes. From there, moderately walk your body into a plank. Once you're in a planking position, drop your hips down and look up. Afterwards, moderately inch yourself back into the position of touching your toes, then, stand up. Repeat this process eight to ten times. Hold position in planking position if resting is necessary. Complete two sets of ten.
Arm swings are great dynamic stretches that effortlessly engage the muscles in the upper body. In an upright position, stand in a shoulder-width position and place your arms alongside your hips. Slightly push your chest and hips out to ensure a flat back position. Lift your arms to shoulder height, cross your arms over the front of your body, then quickly bring them back as far as you can. Repeat in a side to side, back and forth movement, for two sets of ten.
While standing with your feet hip-width apart and arms resting at your sides, gently tilt your head toward your right shoulder. Try to touch your right ear to your shoulder, without lifting your shoulder. Stop when you feel the stretch, and hold the stretch for five to ten seconds. Slowly return to the starting position. Repeat the exercise on the left side for one set of ten.
Hand Clasped Behind Body Stretch
Stand upright with your feet shoulder-width apart. Clasp your hands behind your back and anchor your shoulder blades downward and lift your chest to feel it open and stretch. While stretching, maintain a neutral spin, stand up straight with eyes lifted up, and a tight core. Hold the stretch for five to ten seconds. Repeat for one set of ten. For a better stretch, bend down completely, turning the face into your legs, while your hand extends beyond your head.
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Featured image by Shutterstock
- Aerobic exercise: How to warm up and cool down - Mayo Clinic ›
- Best Warm Up Exercises Before a Workout ›
- Warmup Exercises: 6 Ways to Get Warmed Up Before a Workout ›
- How to warm up before exercise - YouTube ›
- Do You Really Need to Warm Up Before Exercise? | Fitness | US News ›
- 5-Minute Warm Up for At-Home Workouts - YouTube ›
- The Best 5-Minute Warm-Up to Do Before a Strength Workout | SELF ›
- 15 Warm Up Exercises & 3 Dynamic Routines to Prevent Injury ... ›
- 10 Dynamic Warm Up Exercises for Youth Athletes | ACTIVEkids ›
- Warmup & Stretching ›
Taysha Robinson is a writer and high school English teacher, based in metro-Atlanta. A self described philomath, you can find her reading books and articles of every genre, attending educational conferences, and hiking wherever the terrain will allow.
Unapologetically, Chlöe: The R&B Star On Finding Love, Self-Acceptance & Boldly Using Her Voice
On set inside of a mid-city Los Angeles studio, it’s all eyes on Chlöe. She slightly shifts her body against a dark backdrop amidst camera clicks and whirs, giving a seductive pout here, and piercing eye contact there. Her chocolate locs are adorned with a few jewels that she requested to spice up the look, and on her shoulders rests a jeweled piece that she asked to be turned around to better showcase her neck (“I feel a bit old,” she said of the original direction). Her shapely figure is tucked into a strapless bodysuit with a deep v-neck that complements her décolletage.
Though subtle, her quiet wardrobe directives give the air of a woman who’s been here before, and certainly knows what she’s doing. At 24 years young, she’s a “Bossy” chick in training— one who’s politely unapologetic and learning the power of her own voice.
“I'm hesitant sometimes to truly speak my mind and speak up for myself and what I believe,” she later confessed to me a couple of weeks after the photoshoot. “It's always scary for me, but now I'm realizing that I have to, in order to gain respect as a Black woman— a young Black woman— who's still navigating who she is. And you know, I'm realizing that closed mouths don't get fed. And if I keep my mouth shut just because I'm afraid of what people's opinions of me will be or turn into, then that's not any way to live.”
For Chlöe, the journey into womanhood is about embracing who she is, without succumbing to the perceptions of what others think of her. From the waist up she’s everything you’d imagine. A gorgeous goddess with the kind of sex appeal that some work hard to embrace but fail to exude. But unbeknownst to anyone not on set, her bottom half is covered by a white robe, surprising coming from the girl who boasts “'Cause my booty so big, Lord, have mercy” on her first hit single “Have Mercy.”
But that’s the beauty of Chlöe. There’s more to her than meets the eye. More than what a few sensual photos sprinkled throughout an Instagram feed could ever tell you. Just like the photo-framing illusion of her portrayed from the waist up, what we know about the songstress is just the tip of the iceberg. There’s so much more beneath the surface.
Some hours later Chlöe leans back in a high chair as her locs are transformed from a formal updo to a seemingly Basquiat-inspired one. It’s pure art, and at her request, no wigs are a part of the day’s ensemble. She’s fully embracing her natural hair, a decision that wasn’t always a socially accepted one.
In the suburbs of Atlanta, Georgia, (Mableton, to be exact) Chlöe began to explore the foundation of her self-image. At an early age she and her younger sister, Halle, demonstrated a vocal prowess and knack for being in front of the camera that caught their parents’ attention. Soon after, they were sent on a parade of local talent shows and auditions, and eventually broke into the digital space with song covers on YouTube.
It was during these early years that Chlöe first learned that the entertainment industry could be unforgiving to those who didn’t fit a particular beauty standard. Despite the then three-year-old snagging a role as the younger version of Beyoncé’s character, Lilly, in Fighting Temptations, casting agents requested that her natural locs be exchanged for more Eurocentric tresses. Ironic, considering that growing up Chlöe saw her hair as no different than that of her peers. “I remember specifically in pre-K we had to do self-portraits and I drew myself with a regular straight ponytail, like how I would put my locs in a ponytail,” she says. “I just never saw myself any different.”
Chlöe would also learn the true meaning of a phrase that would later become an affirmation posted on her bedroom mirror: “Don’t Let the World Dim Your Light.” After attempting to wear wigs to fit in, the Bailey sisters instead chose to rock their locs with pride, which undoubtedly cost them casting roles. Yet they would have the last laugh when making headlines as the “Teen Dreadlocked Duo” who landed a million-dollar contract with Parkwood Entertainment, and the coveted opportunity to be groomed under the tutelage of a world-renowned superstar.
Credit: Derek Blanks
While that could be the end of a beautiful fairytale of self-empowerment, the reality is that it’s just the beginning of the story of her evolution. For most girls, the transition into womanhood takes place in the comfort of their own worlds, often limited to the number of people they allow to have access to them. But for Chlöe, it’s happening in front of millions of critiquing eyes just waiting for an opportunity to either uplift or dissect her through unwarranted commentary.
Many in her position wouldn’t be able to take that kind of pressure. But Chlöe is handling it with grace. “I feel like all of us as humans, we have the right to interpret things how we want,” she says. “I put art out into the world and it's up for interpretation. I'm learning that not everyone is going to always like me and that it's okay.”
Chlöe isn’t the first artist to receive criticism for her carnal content, and she certainly won’t be the last. In 2010, Ciara writhed and rode her way to banishment on BET when the then 24-year-old released her video for “Ride.” In 2006, 25-year-old Beyoncé received backlash for “Déjà Vu."
"I put art out into the world and it's up for interpretation. I'm learning that not everyone is going to always like me and that it's okay.”
So much so that over 5,000 fans signed an online petition demanding that her label re-shoot the video because it was “too sexual.” Even 27-year-old Janet didn’t escape critical headlines when she shed her image of innocence for a more risqué appearance with the 1993 release of janet.
It’s almost as if public reproach is a rite of passage for young Black women R&B singers on the road to stardom. Good girls seemingly “go bad” whenever they embrace the depths of their femininity, and fans only like you on top figuratively. But Chlöe has learned not to bow down to other people’s opinions, but to boss up and control the narrative. As the saying goes, well-behaved women seldom make history. If sex appeal is her weapon, she wields it well.
On set, Chlöe exudes the energy of Aphrodite in an apple red, off-shoulder dress with a sexy high split. In between shots, she mouths the lyrics to Yebba’s “Boomerang” as it echoes throughout the space in steady repetition at my recommendation. The hour grows late, yet Chlöe is heating things up as eyes stare in deep mesmerization of the girl on fire.
Credit: Derek Blanks
Through music, she explores the depths of her being, a journey that seems to be, at its foundation, rooted in self-discovery. Whereas their debut album The Kids Are Alright (2018) boasts a young Chloe x Halle empowering their generation to embrace who they are while finding their place in the world, their second album Ungodly Hour (2020) shows the Bailey sisters shedding the veil of innocence for a more unapologetic bravado.
What fans looked forward to seeing is who Chlöe shows herself to be on her debut solo album In Pieces. In an interview with PEOPLE, she confesses that releasing her first project without her sister was “scary.” "It was a moment of self-doubt where I was like, 'Can I do this without my sister?’”
Chlöe has never been shy about sharing her insecurities or her vulnerabilities, all of which are laced throughout the 14-track album. “I want people to have fun when they listen to it and to just realize that they're not alone and it's okay to be vulnerable and raw and open because none of us are perfect; we're all far from it. And I think it's healing when we all admit to that instead of putting up a facade.”
The gift of time has given the self-professed “big lover girl” more encounters with romance and heartbreak. Love songs once sung for their beautiful riffs and melodies become more than just abstract lyrics and are replaced by real-life experiences, which she tells me is definitely in the music.
In her single “Pray It Away,” for example, she contemplates going to God for healing instead of going at her ex-lover for revenge for his infidelities. “With anything dealing with art, I am completely vulnerable,” she says. “I'm completely myself, I'm completely open and transparent. So it's pretty much all of me and who I am right now.”
Has Chlöe been in love? That still remains to be said. Of course, she’s been linked to a few potential baes, but dating in the digital age isn’t as easy as a double tap or drop of a heart-eyes emoji. It requires a level of trust and vulnerability that’s hard to earn, and easy to mishandle. To let her guard down means to potentially set herself up for disappointment. “It’s difficult dating right now, honestly, because you really have to kind of keep your guard up and pay attention to who's really there for you. And you know, I'm such an affectionate person and I love hard.
"So when I meet the one person that I really, really am into, it's hard for me to see any others and I get attached pretty easily. And you know, I don't know, it's…it's a scary thing.”
Credit: Derek Blanks
“With anything dealing with art, I am completely vulnerable. I'm completely myself, I'm completely open and transparent. So it's pretty much all of me and who I am right now.”
While broken hearts yield good music (queue Adele), what’s in Chlöe’s prayer is the desire to be happy. What does that look like? Well, she’s still figuring that out herself. “Honestly, I'm the type of person who I don't truly learn unless I experience it. So it's like I can view and watch my parents and watch the loving relationships that I see in my life and be like, ‘Oh, I want that. I would love to have that.’ But then I also have to experience [love] on my own and see what my flaws or my faults might be or see what my good things about myself are. I feel like it's really all about self-reflection. And even though our base is our family and that's our foundation, we are still our own individuals and we have to find out specifically the things about ourselves that may be different from what we saw from our parents when we were growing up.”
Her ideal beau, she tells me, is someone she can feel safe to be her fun, goofy self with, but who also gives her the space to be the boss chick chasing her dreams. A man who understands that just because the world compliments her doesn’t mean she doesn’t want to hear those words from his lips or feel it in his touch. A bonus if he shows up on set after a long hard day of work with vegan cinnamon rolls. You know, the basic necessities. “I like whoever I'm with to constantly tell me they love me and that I look beautiful because I do the same. I am a very mushy person, and if I see something or you look good, I will never shy away from saying it out loud. And I want whoever I'm with to do the same, be very vocal. Tell me that you love me. Tell me what you love about me because I'm doing the same for you because that's just the person I am.”
Until she meets her match she’s married to the game, and for now, that seems to be perfect matrimony.
Credit: Derek Blanks
On stage at the 2021 American Music Awards, Chlöe solidified her position as a force to be reckoned with. It was a full-circle moment. In 2012, bright-eyed and baby-faced Chloe and Halle would walk onto the set of The Ellen Degeneres Show and blow the audience away as they bellowed out their future mentor’s song. Ellen would present the sisters with tickets to attend the AMAs, assuring them that they would be back and had a promising future. Nine years later, Chlöe descends from the sky cloaked in a snow-white cape and matching midriff-baring bodysuit for her debut performance. It’s the first time she’s graced the stage of the very award show that she was once an audience member of.
As she shakes and shimmies and boom kack kacks out her eight counts, it’s clear that she’s in her element. Just like her VMA performance a couple of months prior, and the many more stages she’ll continue to grace, she brings an energy that has earned her comparisons to the beloved Queen Bey herself. An honorable statement, considering few R&B songstresses are getting accolades for their entertainment capabilities. It’s on these very stages, in front of hundreds of astonished eyes and millions more glued to their televisions at home, that she tells me she feels most sexy. Powerful, even.
But off stage, it’s a different story.
It’s more than just the commentary about her image and media-flamed rumors that get to her. Mentally, she’s in competition with herself. The desire to be the best burns at the back of her mind with every performance, every production, and every time she steps into the booth. Before, she could share the weight of this burden with her sister. Being a part of a duo meant she could turn to Halle for quiet confirmation and encouragement without a word being exchanged. But lately stepping on the stage means stepping out on her own. And despite being a breathtaking, five-time Grammy-nominated star, Chlöe doesn’t escape the reality that sometimes we can be our own worst critics.
Over the last year, she’s been coming to terms with who she is on her own while overcoming the fear of failing to become who she’s destined to be. While the world waits to see how Chlöe wins, the real triumph is in every day that she chooses herself and continues to walk in her purpose. “I don't really have anything all figured out, honestly. But what I try to do, a lot of prayer. I talk to God more and I just try to do things that calm my mind down and just breathe.”
To whom much is given, much will be required. She’s been chosen to walk this path for a reason. Once she fully embraces that everything she’s meant to be is already inside of her, she’ll be an unstoppable force. “My grandma, Elizabeth, she just passed away and my middle name is her [first] name. So I feel like I truly have a responsibility to live up to her legacy that she's left on this earth. I hope I can do that.”
There’s no doubt that she will. With a role in The Fighting Temptations at three years old, a million-dollar record deal, a main role on five seasons of Grown-ish, five Grammy nominations, a number one solo record in Urban and Rhythmic Radio, a debut solo album, and starring roles in recently released movies Praise Thisand Swarm (just to name a few), Chlöe’s certainly already made her mark, and she’s just getting started.
Photographer & Creative Director: Derek Blanks
Executive Producer: Necole Kane
Co-Executive Producer: EJ Jamele
Producer: Erica Turnbull
Digitech: Chris Keller
DP: Alex Nikishin
Gaffer: Simeon Mihaylov
Photo Assistant: Chris Paschal
2nd Photo Assistant: Tyler Umprey
Features Editor: Kiah McBride
Special Projects: Tyeal Howell
Hair: Malcolm Marquez
Makeup: Yolonda Frederick
Fashion Styling: Ashley Sean Thomas
For More: Cover Story: Issa Rae Comes Full Circle
Could This Hair Tool Be The Secret To Hair Growth & Restoring Hair Loss?
One of my most nagging, irrational fears is waking up one day to realize the decline of my hairline has begun.
While I’ve always had healthy tresses, strong, full edges just weren’t in the genetic cards for me. Since I was a young girl, I’ve kept my hair in some sort of protective style. From box braids to kinky twists and intricately designed cornrows — I couldn't get away from high-tension styles if I tried.
After growing out my perm and starting my loc journey in high school, I soon realized that frequent retwist and tightly wound styles would be the demise of my loc journey if I didn’t make an adjustment. I began to see my edges thinning between each retwist and knew something had to change, so by year five, I decided to limit my retwists from every 3 weeks to every 2 months and only wear hairstyles that required little to no manipulation.
The pivot paid off as I began to see my edges slowly but surely recover from irreversible damage.
But as most Black women would understand, when it comes to our hair, we’re going to change our minds as many times as our hearts desire. And after nine years, I chopped off my locs and restarted my loose natural journey once again.
It wasn’t long before I realized that me and the awkward TWA phase weren’t going to mesh, and as soon as my hair was long enough to grip, I got my first set of box braids in over a decade and never looked back.
Since then, my knotless braids and I have been locked in, and it’s become a signature style that I’ve grown to love for its look, low tension, and convenience. Still, I’ve had my fair share of concerns about what that could mean for the longevity of my edges, hairline, and maturing baby hairs.
Fortunately, there’s a hair tool that could be the solution to soothing my fears of hair loss and stimulating the growth I (desperately) desire.
“Scalp dermarollers are clinically proven to accelerate hair growth,” Helen Reavey, founder of Act+Acre, tells xoNecole. “They typically utilize needles to create micro-channels on the scalp that stimulate blood flow and collagen production to the affected area and hair follicle to stimulate hair growth while increasing topical product absorption.”
Dermarolling is a practice/tool best for larger areas of hair loss, typically around the hairline, due to traction alopecia, postnatal hair loss, alopecia areata, and androgenic alopecia.
The trichologist shares that the science behind the accelerated hair growth is based on the dermaroller’s ability to help stimulate hair growth on its own. That, coupled with applying Act+Acre’s Stem Cell Serum — which promotes and extends the growth phase of those hairs that just won’t grow — “allows for the best possible absorption of the product.”
According to Helen, the process of seeing results from dermarolling takes consistency and patience, as results won’t come overnight. “When used 1-2 times a week, you will typically see a shift in growth within 6-8 weeks, including less visible thinning and hair shedding,” she says. “After 12 weeks, you should expect to see stronger, fuller, and visibility thicker-looking hair growth at the roots.”
But to help us truly get to the root of hair loss and prevention, Helen Reavey is shedding light on the types of hair loss that commonly affect Black women, ways to reserve shedding, tips to maintain healthy regrowth, and more.
Q: What types of hair loss are reversible, and what are the most effective treatments for them?
A: Some of the most common types of reversible hair loss include:
Alopecia Areata: A form of patchy hair loss due to an autoimmune disease. Outbreaks can occur when the immune system is lowered by illness, poor nutrition, anxiety, and stress.
- Finding balance through breathwork, meditation, exercise, or anything to keep stress levels down.
- Incorporating regular scalp massages into your haircare routine to increase blood flow to the scalp.
- Maintain a healthy gut to keep the microbiome balanced.
- Regularly use scalp treatments, such as our Scalp Detox, to stimulate blood flow to the scalp and promote hair growth.
Traction Alopecia: A type of hair loss caused by repeated trauma to the hair follicle or by pulling your hair back into tight hairstyles such as ponytails, braids, hair extensions, and even chemical relaxers.
- Use a weekly scalp treatment, such as our Scalp Renew, to stimulate the hair follicle and promote growth.
- Use our Scalp Dermaroller combined with our Stem Cell Serum to stimulate product absorption and help increase the growth hormones.
- Ensure you’re receiving your necessary dose of nutrients, such as biotin, zinc, selenium, and iron, that are needed for your hair to grow back.
- Avoiding tight hairstyles.
Diffuse Hair Loss: A form of hair loss in which the hair falls out, causing the hair to take on a thin, low-density appearance. This is caused by factors such as nutrient deficiency, illness, hormonal changes, stress, and lifestyle and environmental changes.
- Make sure to cleanse the hair regularly and wash correctly.
- Aim to improve nutrient intake, as most diets lack essentials such as biotin and selenium.
Q: Can dermarolling be used on other areas of the body, such as the eyebrows or beard, for hair regrowth?
A: Absolutely! The dermaroller can be used anywhere you’d like to encourage more hair growth – eyebrows, beard, mustache, etc. With that said, it’s important to note that dermarolling should be used with extreme caution on areas with thinner skin, such as the neck.
Q: How can I maintain my hair regrowth results in the long-term?
A: Consistency is truly key for hair growth treatments to work effectively, especially since there is no one-and-done solution when it comes to hair growth. In addition to dermarolling and adding a restorative hair growth serum to your hair care routine, you can achieve long-term results by:
- Maintaining a well-balanced diet + staying hydrated.
- Taking care of your scalp by incorporating weekly exfoliating treatments to remove buildup and stimulate blood circulation.
- Taking supplements that are rich in Vitamin C, Biotin, and Amino Acids to promote hair follicle health.
- Lessening the use of heat/hot tools on the hair to avoid damage + breakage.
- Avoiding products with silicones and sulfates since these tend to build up on the scalp + weigh the hair down.
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