Health and Fitness

Stretching is an essential aspect of any workout, sport or active leisure activity. Stretching is also an effective tool to help you recuperate from physical discomfort such as chronic back problems or even as a means of recovering from a muscle injury. There are several different kinds of stretches to choose from, so it is important to know all of your alternatives before you design your own stretching routine.

Static stretching: This type of stretching is when you stretch a specific muscle and then hold the position for a period of 15-30 seconds. Don’t jerk or bounce during the stretch, and don’t hold your breath. When you stretch you should feel the muscle pull gently, but never ever to the point of inflicting pain.

Passive stretching: This type of stretching is very much like the static stretching, however, it also utilizes a partner or some type of equipment in order to do the stretching.

Dynamic stretching: Unlike static stretches, here you will incorporate controlled movement into the stretch. For instance, during the stretch you might slowly, and under complete control, add in some deliberate arm or leg swinging, along with some torso twists.

Ballistic stretching: Usually athletes will utilize this style of stretching prior to doing really intensive activities and exercises. It entails the use of bouncing to stretch a muscle beyond its normal range of motion, for example, using a bouncing motion to bend down and touch your toes repeatedly. The possibility of injury is fairly high with this technique, so it should only be performed by people who know what they are doing.

Active isolated (AI) stretching: This is the latest concept in stretching, which is based on the idea that stretches should only be held for no more than two seconds to prevent stretching at the same time as the muscle is contracting in response to the stretch.

Isometric stretching: This is a form of static stretching involving the use of isometric contractions, or tensing, to provide resistance to the stretch. You can supply the resistance using your hands, having a partner to hold the body part being stretched, or with the help of some stable object such as a wall.

Proprioceptive Neuromuscular Facilitation (PNF): This approach combines passive and isometric stretches, and was originally intended for physical rehabilitation.

To learn more about sports specific exercises such as swimming stretching exercises, visit the Sports Stretching site.

written by Darren T. Wilson \\ tags: Exercise, fitness, Stretching, Stretching Exercises, types of stretching

Many people don’t realize it, but one of the most valuable types of exercise you can do is stretching. There are many valuable benefits to your body that can be achieved through stretching. Understanding the benefits of stretching exercises could make more people more inclined to stretch on a regular basis. Keep reading for some of the many ways in which stretching can improve your health and fitness.

The major benefit of stretching is that it improves your body’s flexibility. When stretching exercises are performed properly, the muscles become looser and the tendons holding the muscles to the bones are strengthened. Consequently you will have a much lower risk of experiencing muscle sprains and strains, because your muscles are better able to maneuver. As well, they become flexible enough to deal with those unforeseen movements which tend to result in injury. You will also build up body strength with regular stretching because you are constantly challenging your muscles as you stretch.

Because stretching is a low impact exercise, it is appropriate for people of any age. Stretching routines for seniors and people with limited mobility help them to regain lost strength and rebuild their muscles. Stretching is also well suited to small children. There are plenty of places where you can find enjoyable stretching classes for little ones and their parents.

Your body reacts to the exercise it gets from stretching by increasing your blood circulation. Increased blood flow eliminates waste products from the body much faster. As well, it improves the transfer of oxygen from the lungs to your major organs, including the brain. Blood also flows through the muscles of the body faster, which increases their health and strength considerably.

It’s obvious that stretching has all kinds of benefits for your whole body. Doing stretching exercises on a day to day basis will provide significant advantages and quick results. However, you can become healthier and more mobile even with less frequent stretching workouts.

A stretching routine is an important component of overall fitness. If you’re not sure how to get started, you should look into the many stretching DVDs that are available. This is a great way to learn proper technique so you can stretch safely and effectively.

written by Pat Lowe \\ tags: benefits of stretching, Exercise, fitness, Stretching, Stretching Exercises

If you’re into health and fitness, you are well aware of the importance of properly stretching your muscles before exercising. Performed on a daily basis, stretching can keep you limber and prevent injury during your day to day activities. When you do a stretching routine before working out, your muscles become warmed up and you are ready for an intense workout. Did you know, though, that there is more than one way to do stretches? There are two extremely popular methods of stretching preferred by many people: dynamic and static.

Dynamic stretching uses speed, momentum and active movement of the muscles to achieve a stretch. Dynamic stretching is usually done in advance of some form of intense physical activity. Professional athletes and other athletic competitors commonly use dynamic stretching, since it’s very effective in reducing muscle tightness. But you don’t have to be a professional athlete to benefit from this type of stretching before a heavy-duty workout. Some examples of dynamic stretching exercises include walking lunges, arm circles, and an exaggerated kick.

The other most common type of stretching, static stretching, is mainly used to enhance performance and to prevent injury. Many people use the terms “static stretching” and “passive stretching” interchangeably. But it’s important to note that there are big differences between the two forms. When you use static stretching, you stretch your muscle as far as it will go and keep it in that position, and when you use passive stretching, you will be using an external force (like a machine or another person) to stretch your muscle out.

There are positives and negatives to both kinds of stretches, and you can use the one that best suits your needs. Static stretches have come across some controversy amongst a few fitness professionals. Research has shown that static stretching can be detrimental to performance and doesn’t necessarily lead to a reduction in injury. Meanwhile, there is also research to show that dynamic stretching can work quite well and protect you from injury.

So what can you take from this information? Stretching is important, regardless of how you do it. You won’t get hurt by static stretches, which have been proved to warm up muscles and boost circulation. This is probably all you need for the typical workout at the gym. However, if you are going to be involved in intense exercise, you should probably consider incorporating dynamic stretches into your routine. Consulting an expert is always a good idea.

A stretching routine is one of the most important aspects of total body fitness. The many benefits of this low impact exercise are reason enough for everyone to do muscle stretches on a regular basis.

written by Pat Lowe \\ tags: dynamic and static stretches, dynamic stretches, Exercise, fitness, static stretches, Stretches, Stretching, Stretching Exercises

Stress can be a major part of many of life’s problems. If you could rid yourself of stress, life may be more comfortable. You might alleviate stress in life, in different ways. Here are 3 ways to relieve stress.

Exercise

Exercise can take a great deal of forms. Walk for thirty minutes every day. Maybe your time is limited. Walk for a few minutes, whenever get the chance. Do not pick the close parking spaces at the mall or grocery store. This may keep your car from being scratched also. That may eliminate a future stressful situation.

When you exercise, try to involve someone else. It may be more fun. Fun things do not seem like a chore. You will keep doing enjoyable activities. Choose something simple like walking. It will give you a chance to talk to someone. That can be a good stress reliever also. Do you want to exercise for fifteen minutes in the morning? Set your alarm fifteen minutes earlier. You will not miss that small amount of sleep. Consider setting your alarm clock fifteen minutes fast. You may not notice the difference. You can do simple stretching exercises. You might want to do push-ups or sit-ups. This could start your day off on a positive note.

Martial arts

Many people consider martial arts to be a great stress buster. There are many different disciplines in which to choose. Qigong teaches mind and body together to help with stress. The exercises are not heavy. One flows to the next. You allow pain and discomfort to flow form your body. It may help to improve balance and poise. Your concentration may get better also.

Another discipline related to Qigong is Tai Chi. It is very good for ridding the body and mind of stress. Tai chi postures are easy and gentle. They work in a fluid type of movement. These exercises are non-competitive. There is no special gear or equipment requires. People of all ages can enjoy the benefits of Tai Chi.

Meditation

When you meditate, you take your mind away form everyday things. If you can mediate after exercise, it may be more effective. You can create your own space. It can be anything and anywhere you wish. In yoga, it is called an ashram. You may want to sit by the ocean. Feel the warm waves as they gently massage your feet and legs.

Maybe you want an area far away. You can sit on a hillside and watch the world. Maybe a gentle breeze is slowly moving a field of cattails in the distance.

Summary

There are 3 ways to relieve stress. You might try to exercise. You may give mediation a chance. Perhaps you wish to try martial arts. Martial arts can give you the benefits of all three.

This article was brought to you by Martial Arts Equipment Direct. We have a good selection of top qualitymartial arts shoes such as the Adidas Junior II Martial Arts Shoes – Black with White Stripes at a great price of only $37.77.

written by Dustin Fennell \\ tags: 3 Ways, Alarm Clock, Everyday Things, Fifteen Minutes, Fun Fun, Fun Things, Heavy One, Many Different Disciplines, Meditation, Mind And Body, Parking Spaces, Poise, Push Ups, Stress Buster, Stress Exercise, Stress Life, Stress Reliever, Stressful Situation, Stretching Exercises, Tai Chi Postures, Ways To Relieve Stress

Neck and back pain is a familiar problem for many folks these days. Our daily routines have a tendency to place our bodies into postures that cause strain and stress on the muscles of those regions. Happily, there are a variety of helpful stretching exercises that target the muscles of your neck and back to help you avoid muscle strain. Listed below are several easy stretches that should relieve your aching muscles and help prevent any more injury.

Shoulder Roll: This is a very easy stretch and ideal for relaxing the neck and shoulders. In either a sitting or standing position, rotate your shoulders up, back, down and forward. Start with a slight circular motion, then incrementally enlarge it to a broader movement. Do 10 rotations going backwards, followed by 10 reps going frontward.

Basic Back Stretch: This straightforward stretch is terrific for your vertebrae. This is what you need to do: Standing upright, tighten your abs as you lean forward at the hips while lowering your hands to the ground. Allow your head to hang in a relaxed fashion, and push gently against the ground with your fingertips. You should be aware of the stretch in your back as you perform this. Aim to hold this pose for 30 seconds. If this is too hard for you to start with, work up slowly to this length of time.

Wide Back and Shoulder Stretch: This stretching exercise is performed immediately after the basic back stretch. Keep you hands touching the floor, position your feet far apart with your arms positioned within your legs. Then raise your hands off the floor, wrap your arms across the back of your calves, and grasp your ankles, gently pulling with the hands. This will loosen up your shoulders and stretch your upper back. Maintain this pose for around 30 seconds.

Stretching exercises are essential to keep your muscles flexible, however, there are other safeguards you might want to take if you want to prevent back and neck strain. Good posture is very important to keep your backbone in alignment and help to avoid excessive pressure on the supporting muscles. You also need to make sure you avoid any actions which have the ability to result in damage. To provide an example, be careful when lifting heavy objects. Don’t lean forward at your waist but rather at the legs when you reach down. While you’re lifting, your legs should take the load, not your back.

The way you sleep at night may also cause tense muscles in the back and neck. It’s essential that you buy a mattress and pillow that provide excellent support. You also need to ensure that the temperature in your room is just right so that you don’t spend your night trying to get comfortable. Doing some simple stretching exercises just before you head off to bed will lead to loose muscles and a restful sleep.

Muscle stretching is effective for managing back pain, and it’s also an important component of overall fitness. Using a stretching DVD is a great way to learn the proper technique so you can stretch safely and effectively.

written by Pat Lowe \\ tags: back and neck stretches, back stretches, Exercise, fitness, neck stretches, Stretches, Stretching, Stretching Exercises