Exercise Information

Stretching for Health


Lack of flexibility is now seen to be a major cause of general health problems and sports injury and is being linked to everything from stress. back pain, and even osteoarthritis. It also means that nagging injuries, especially around your joints take longer to heal.

Latest studies show that up to 60 percent of the general population with bad backs and knees have tight hamstrings and hips and the main cause is a lack of flexibility.

Active-Isolated Stretching (AI)

Olympians have been employing Active-Isolated Stretching (AI) now for about 10 years, but it has only recently been brought to the public's attention.

I have used this technique on my clients for quite a while now with great success, while adding renewed life and spring to tired out muscles. AI stretching prevents injury, as conventional stretching can cause real harm such as muscle pulls and tears.

AI stretching does what stretching is supposed to do; it transports oxygen to sore muscles and quickly removes toxins so recovery is faster. It also works as a deep massage technique because it activates muscle fibres during the actual stretch.

How to Stretch

Before stretching, dress in loose clothing and try and acquire a five-foot length of rope and tie a loop in the end. The purpose of this is to loop the end of rope around the exercising appendage to squeeze the last couple of inches of stretch from the exercise.

Find a comfortable place to stretch either on your bed, a carpeted floor or on a mat.

Isolate the muscle or group you want to stretch then contract the muscle opposite. This causes the isolated muscle or group to relax straight away and when it does it is ready to stretch.

Gently and quickly stretch the isolated muscle until it can't be stretched any further; now give yourself a gentle pull with your hands or rope. Go as far as you can and then hold the stretch for no more than 2 seconds then release, do this for a total of 5 repetitions on the isolated muscle or group.

The reason for just a 2-second stretch is because when a muscle realizes that it is being forced into a stretch it contracts to protect itself from being overstretched. If you can beat this contraction you'll be well on the way to a greater Range of Motion.

Remember to hold for no more than 2 seconds, release, return to the normal position and repeat for the five repetitions. Try not to have any hesitations between stretches and make it as fluid as possible. Try to stretch every day if possible, remember to:

Work one target muscle at a time.

Contract the muscle that is opposite the targeted muscle, which will relax in preparation of its stretch.

Stretch it gently and quickly.

Release it before it realizes that it has been stretched and goes into its protective contraction.

Below are two exercises that can be done straight away even while you are at work to stretch that tension and stress from of your body.

1. Lie down on the floor with your buttocks against a wall and your legs straight up the wall. Slowly flex your toes towards your knees, hold for two seconds and repeat five times. This will loosen up your lower back and stretch your hamstrings and hips giving instant relief for tired backs.

This exercise can be done while at the office anytime you start to feel that stress and tension building up.

2. Sitting in a chair and putting one leg out straight, flex your toes towards your knee, now lean towards that foot, stretching your hands towards it and letting your head and shoulders follow, hold for two seconds and repeat five times. This will create a stretch right across your lower back and neck.

A flexible body is:

More efficient

More easily trained for strength and endurance

Enjoys more range of motion

Stays balanced more easily and is less prone to injury

Recovers from workouts more quickly, and feels better.

Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".

Visit Gary's website at www.maximumfitness.com/">http://www.maximumfitness.com/


MORE RESOURCES:

Washington Post

Study finds measurable boost for aging brains from exercise
Washington Post
Listing all the benefits of exercise takes a long sheet of paper. They include stronger bones and muscles, better weight control, improved mental health, mood enhancement and less risk for heart disease, Type 2 diabetes, metabolic syndrome and some ...



GQ Magazine

5 Chest Exercise Alternatives to Get Your Show Muscles Ready for the Sun
GQ Magazine
Whether performed on a bench, a cable machine, or a pec deck, this exercise provides that deep stretch that the regular ol' bench press motion doesn't allow for, and as a bonus, squeezing your chest at the apex of the movement makes you feel a little ...



Business Insider

How exercise affects your brain - Business Insider
Business Insider
Working out is the closest thing we have to a wonder drug. Along with physical benefits, exercise can help our minds.

and more »


ABC News

Exercise Can Overcome the 'Obesity Gene' - WebMD
WebMD
Physical activity appears to lower effects of key DNA linked to weight gain, study finds.
Exercise can help offset effects of 'fat gene,' study findsABC News

all 3 news articles »


TIME

The Simple Reason Exercise Enhances Your Brain
TIME
In one research review published in the British Journal of Sports Medicine, researchers examined 39 studies that looked at the link between exercise and cognitive abilities among people over age 50. They found that aerobic exercise appears to improve a ...
Exercise 'keeps the mind sharp' in over-50s, study findsBBC News
How Exercise Can Benefit Your BrainConsumerReports.org
Mid-Life Exercise Could Jog Your MemoryWebMD
Medical News Today -Medscape -Fox News -British Journal of Sports Medicine - The BMJ
all 85 news articles »


Cancer center provides support groups, exercise
nwitimes.com
MUNSTER — Cancer Resource Centre, 926 Ridge Road, offers free education programs and support groups for those with a cancer diagnosis and their caregivers. Call 219-836-3349. Visit www.cancerresourcecentre.com. Walking Club, 4-5 p.m. Monday.



FLEXIBLE FITNESS: Exercising safely during pregnancy
Wicked Local Easton
Participating in an exercise program while pregnant can have many benefits for both the mother and baby, including maintenance of the mother's fitness level and prevention of pregnancy-related pain or other health-related issues. Exercising during ...

and more »


Live Trading News

Exercise May Be Key To Surviving a Heart Attack
Live Trading News
Just a few hours a week of moderate exercise may not prevent all heart attacks, but it could make the difference in who survives one. Over several decades, a Danish study found that regular moderate exercisers were half as likely to die when they had a ...



Men's Journal

Should You Exercise On an Empty Stomach?
Men's Journal
Should you eat breakfast before exercising so you have some fuel in the tank? Or is it better to bust a sweat on an empty stomach? New research settles this debate, showing that skipping breakfast triggers beneficial changes in your fat tissue during ...



KING5.com

Nimitz returns from final training exercise | KING5.com
KING5.com
The Nimitz, which departed on Jan. 28, completed a composite training unit exercise off of southern California. The training tests a strike group's ability to work ...

and more »

Google News

kbgl.com ©