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Lots of Reasons to Stretch

October 25, 2008 By Leave a Comment

Stretching is one of the most important types of exercise for a person to do on a regular basis. The reason is that it gives the body many valuable benefits. Many experts have been preaching about the benefits of stretching exercises for years. Millions of instructional stretching DVDs are sold each year.

If they knew the benefits they could get from regular stretching, more people might be interested in taking up this activity. One of the biggest benefits of stretching is the way that it increases the flexibility of the body. When you do the exercises correctly, you strengthen the tendons attaching the muscles to the bone; this impacts almost all the body’s muscles.

Those who stretch on a regular basis generally have fewer muscle sprains or strains. The reason for this is that the body’s muscles get used to moving in various directions. They also become flexible enough to withstand most types of sudden movement, which can cause harm to the muscles and tendons. You can also improve body strength with regular stretching. This is achieved by the continual challenges placed on the muscles.

Because stretching is a low impact exercise, it is appropriate for people of all ages to do. Stretching exercises for seniors and those with reduced mobility help to build their strength and their muscles. The exercises are also appropriate for young children. Many places have classes where parents and their toddlers can stretch together in a group setting.

Your body responds to the exercise it gets from stretching by increasing its flow of blood. A variety of illnesses and disease can benefit from this. Your body eliminates wastes more rapidly due to improved blood flow. In addition, it improves the transfer of oxygen from the lungs to your major organs, such as the brain. The blood also flows through the muscles of the body faster. This increases the strength and the health of the muscles in a dramatic way.

Stretching is one of the few types of exercise that provides benefits to the entire body. Plus, the frequency or length of the exercises doesn’t really matter. Doing stretching exercises frequently will provide a bigger benefit and faster results. But even moderate stretching can improve the health of the person doing the exercises and give their body more mobility.

The advantages to your body of performing this low impact form of exercise are reason enough for anyone to start up a daily stretching routine.

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Don’t Underestimate The Importance of Stretching

October 20, 2008 By Leave a Comment

If you want to reduce the chances of having an injury then you really need to make sure that you have a good warm up before you do any weight lifting or running etc.

Your overall goal is to attain good range of motion, while gradually extending that range to a degree appropriate to your fitness level and body type. There are several different ways to accomplish that goal, and you should use at least a few of them before every workout.  Exercising is very important for health and as a weight loss program, it’s just very important that you do things correctly.

Please make sure that you take the time to do a thorough warm-up routine. Cold muscles are much more likely to tear and lead to stretched or torn cartilage and other harmful results. Warm-ups and stretches help produce the fluid that lubricates the joints, and it helps the muscles become more elastic. Those both lead to safer, higher performance workouts.

Ten to fifteen minutes is the minimum for most people. This can be done by low-impact jogging in place, simple stretches and other techniques.

Static stretching, for example, is the old-fashioned stretch and hold for 30 seconds. This can be done with your neck, trunk, legs and arms. Dynamic stretching and ballistic stretching involve more active, bouncing-style or weight-assisted stretching, sometimes with extra force applied. Both types are helpful.

When you swing your ams back and forth in front of your body for 30 seconds this is a type of dynamic stretch. Another technique involves using a short bar across the neck, lying on the shoulders. Place your hands on the bar, then bend slowly left, then right, moving the head toward the outer edge of the foot.

Abdominal muscles can be prepared by lying backwards on a large rubber ball. Push back slowly and raise the arms above your head. You can repeat this 10 times. If you wish to loosen your hamstrings what you can do is lie on your back and then raise your leg with the help of a towel which you wrap around your foot. Take hold of the ends and then pull up gradually. Switch legs, then repeat for 10 reps.

A full back stretch is accomplished by lying on your back and bringing both knees to the chest, hands clasped behind the knees. Roll forward until your feet hit the floor, then roll back until the head touches. Do 10 rolls.

Groin stretches can be done safely by using a large rubber ball. Place one knee on the ball and slowly rotate the ball a few inches away from your body. Move the ball back toward your body, then switch legs. Do 10 movements.

Both the legs and back muscles can get a good warm-up stretch by doing toe taps. When standing up straigh, your feet should be about shoulder width apart. Lean forward, touching the big toe on one foot with the opposite hand – left hand to right foot, and vice-versa. Those with lower back problems should consult a trainer or physician before attempting these.

For maximum flexibility, stretching routines should be carried out at least a few times per week. This will help maximize the range of motion and decrease the potential for injury.

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The Benefit Of Stretching Exercise

October 8, 2008 By Leave a Comment

Illustrated Stretching Exercise

Any physical trainer will tell you to perform some stretching exercises before you start any form of fitness training to prevent possible injury. There are some other points to remember as well that can ensure a safe and enjoyable workout. Stretching increases the ability of muscles to flex and contract and is just as useful when you have finished exercising.

Ok so none of what I have said so far is a secret but you would be amazed how many people do not do it but were you aware that you should also continue this stretching at the end of a workout as the muscles are warm and more flexible.

Hold your stretching position for more than 60 seconds to increase flexibility, because although holding your position for 20 seconds is enough for warm ups; holding each position for at least 60 seconds will develop the body’s flexibility. Do not go into a stretching position then immediately return to the relaxed position; and, do it repeatedly which is more appropriately termed bouncing while in a position.

By hold the stretched position for several seconds, and then slowly relaxing means you can do this exercise repeatedly, but bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles. Do not jump from an easy stretching exercise to a hard one, but complete the easiest first and do the hardest last as by this time most of your muscles will be warm and it will make the difficult exercise easier.

Injuries to the neck can be common because most people neglect warming it up; the easiest way to carry this out is by using the palm of your hand, alternate placing pressure from on the forehead to the back of the head and then the sides. By performing stretching exercises, whether at the gym or not will increase both your flexibility but help increase your strength and improve your breathing and fitness training as well. It is a common sight seeing relative newcomers try to compete with people who are far more advanced but this is never a good idea; just stick to what your body is comfortable with and you will gradually increase you abilities. Do not expect your body to be able to carry out the same exercises and level of training every time you go to the gym because some days you will have a better workout than others; this is perfectly normal and to be expected. Going to the gym every other day for fitness training is the best way as you can rest all your muscles at the same time and give them a chance to recover and grow before you return for another workout. Aerobic exercises are very good for the health of your heart and improve lung capacity and lower the heart rate; look to carry out rowing, running, skipping for example before you start attacking the weight machines.

If you are someone that likes aerobic exercise then you should listen to music if possible as it helps to have a regular beat. Even if you do not intend to workout, stretching is an excellent way for the body to relax, especially if you find yourself in one position for a good deal of the day. Apart from preventing injuries and increasing your limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

Find additional info on stretching exercise visit Illustrated Stretching Exercise

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Neck and Back Stretches for Beginners

September 13, 2008 By Leave a Comment

There’s a vast array of stretching routines that target your back and neck, most of them easy and effective. These basic techniques are perfect for those who are new to stretching.

Simple Back Stretch

One of the most useful stretches you can do for your spine is the basic back stretch. Here’s what you do: Standing upright, contract your abs as you bend forward at the hips, lowering your hands to the floor. Relax the head downwards and push using the fingertips; feel the stretch in the back as you do this. Maintain this position for 30 seconds (if it’s too hard at the start, work up gradually to this length of time).

Wide Back and Shoulder Stretch

This move follows right after the basic back stretch. While your hands are still on the floor, stand with your feet wide apart and your arms positioned on the inside of your legs. Take your hands off the floor and grasp your ankles by wrapping your arms around the back of your calves. Gently pull with your hands, which will open up your shoulders and stretch your upper back. Hold this position for up to 30 seconds.

Shoulder Rolls

The shoulder roll is a very easy stretch. Sit or stand comfortably, then rotate your shoulders up, back, down and forward, in that order. Begin with a small circular movement, then gradually increase it to a larger circle. Perform 10 circles going backwards, and then switch directions and do 10 reps forward.

Remember that an ounce of prevention is worth a pound of cure, so take precautions in order to avoid having to deal with neck and back pain in the first place. It’s important that you watch your posture. Be extra cautious when you’re lifting a heavy item. You need to bend down, then use your legs instead of your back to carry the load when you lift.

Your sleeping arrangements also have a role in minimizing your neck and back pain. A properly supportive pillow and mattress are important, and keep the temperature set right so that you don’t have a restless sleep. Stretching lightly just before you go to bed will lead to relaxed muscles and a peaceful sleep.

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Stretching Routines for Dynamic and Static Stretches

September 7, 2008 By Leave a Comment

Perhaps you know that there are quite a few benefits to giving your muscles a good stretch. But did you know that there are actually two different kinds of stretches? These movements are known as static and dynamic stretches.

A dynamic stretching routine is most often performed just prior to a vigorous physical activity such as a workout at the gym, a dance class, or a sporting event. A dynamic stretch will use movement to achieve its objectives.

On the other hand, a static stretch refers to a position that is held for a number of seconds, at least ten, before relaxing the muscle.

Both of these stretching routines have pluses and minuses, depending on your needs. Static stretches particularly seem to cause controversy among fitness experts. Although stretching routines have been practiced for countless years, there is still some disagreement with regard to the benefits of each particular style.

Static Stretches

Static stretches are well suited to warm up your muscles before an intense cardiovascular or strength training workout. The benefits of static stretches for your muscles are impressive, and include a boost in performance of your blood circulation. Improved circulation leads to oxygen being delivered more efficiently to the muscles and organs.

The benefits of stretching your muscles are best achieved by doing a variety of stretches each targeted to a different area of your body such as the chest, legs, arms, neck, and back.

Stretching Dynamically

Dynamic stretching exercises are generally most beneficial to competition athletes. But they have benefits even if you’re not heading into an intense workout. While performing these kinds of stretches, you will want to move around while trying to get the maximum stretch out of your muscles.

By performing a dynamic stretching routine, you won’t have to wait for your muscles to warm up and reach maximum capacity. Sudden, intense physical activity can be the cause of something as minor as a muscle cramp, to more serious issues such as strains, sprains and other injuries.

So you now see that static stretches and dynamic stertches each have their strong points. Really, the choice is up to you and will depend on what you’re trying to accomplish in your fitness routine.

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