Effective Golf Stretching Exercises for Your Game

Article by Joey Atlas

Effective Golf Stretching Exercises for Your Game – Health – Fitness

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The singlemost important golf fitness factor for your golf performance is flexibility. The less golf fitness stretching exercises you do, the less flexibility you have, the worse your game. It’s that simple. Ignorance of the proper golf stretches and lack of flexibility are responsible for keeping the games of many players from ever reaching their full potential – on all levels.

No equipment breakthroughs, no magical flying golf balls, no $ 300 lessons and no ‘electrically charged’ bracelets will ever take the place of what a proper golf fitness stretching exercise program can do for your game.

With the right golf stretching exercises, the easier and further your body can turn, the better, more powerful, your swing is. Period.

Moving the club head over a greater distance allows for the generation of more club head speed, hence more distance on the ball – WITH LESS EFFORT.

So, What Does The Ideal Golf Stretching Exercise Program Consist Of?

1) It must include several key compound stretches – stretches that elongate several joint areas at the same time – mimicking natural movement patterns. Allowing the golfer to be more accurate through enhanced fitness flexibility, body awareness & control.

2) It must include a series of single or double joint golf stretching exercises. The effects of these stretches increase exponentially when the specific body movement requires several of these joints to move in coordination with each other (ie – the golf swing).

3) It must follow a symetrical protocol – the true key to maintaining optimal muscle/tendon/joint balance on both sides of the body. This allows for enhanced golf swing power without a large increase in swing effort. And this is also very important to chronic and acute injury prevention – and hence fitness and playing longevity.

4) It must offer several golf fitness program variations. A long version for regular training days and a short version for Pre-Round Stretching. A few variations with the large exercise ball should also be included (extremely important for the golfer) along with a couple of club stretches to do just before tee-off & between holes if necessary.

5) It must be realistic & easy to do for golfers at any fitness level with no equipment except for a stretching floor mat (and an exercise ball for certain stretches).

6) It should be thorough – addressing the head and neck all, the way down to the feet. Remember, the golf swing is a full body movement.

7) It should feel good – especially afterward. This type of stretch routine should make you feel as if your posture is immediately better & you should feel stronger – just because your body moves so much easier & more fluidly. You should almost feel like you could rip the cover off a ball if you were to hit one right after your golf fitness stretch routine.

8) It should cause some of your golf buddies to become ‘hateful enemies’. Once you start bombing your drives & ripping your iron shots ‘the boys’ are not going to be very happy with your new-found golf fitness abilities – they will be ‘green’ with envy.

9) Multi-plane, rotational floor stretches are a must. Glute, piriformis & IT band stretches are a must. Heel (Achilles) and calve stretches are a must. Hip flexor, quad, and groin (adductor) stretches are a must and have to be included in any golf fitness flexibility program.

10) Neck, trapezius & shoulder girdle stretches must be included. Chest, arm, abdominal and oblique stretching exercises must be included. Upper, middle & lower back stretches must be included.

11) A complete golf flexibility exercise session should take you no longer than 45 minutes on a long program and no longer than 14 minutes on a ‘quick golf stretch’.

The starting point of your optimum golf fitness exercise program should place priority on the flexibility component. A carefully crafted stretching program, consisting of the right golf exercises, should be the foundation for which the rest of your golf performance conditioning program is built upon.

About the Author

Joey Atlas, Exercise Physiologist, is the mastermind behind The Best Golf Stretching Exercises.

Go to http://www.OptimumFlexibilityForGolf.com for more tips, helpful advice & information.

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Joey Atlas

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Dynamic Stretching for Optimal Health

Article by Jill Miller

Dynamic Stretching for Optimal Health – Health – Fitness

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Dynamic movement happens when the body keeps moving from one motion to the next without stopping. This type of action warms up the tissues of the body, improves circulation and prepares us for activity.

If you watch an animal when it wakes up, it progressively moves its body every which way, one motion tumbling into the next in a primal organic sequence. It also contracts its muscles while it is lengthening them to maximize the internal friction and hasten fluids back into the muscles, connective tissues and joints.

When we are still, we grow a kind of moss all over our musculature. This “inner moss” is fascia, an important connective tissue webbing that strings our body together. Sometimes this is helpful, for example in protecting a muscle that has been injured. However, fascia does not distinguish between an injured muscle and a “lazy” or underused muscle. It will just grow and continue to restrict movement unless it is regularly mobilized.

When we move our bodies fully, encouraging motion into every joint and muscle fiber in the body, we aid in loosening up adhesions that regularly grow between the sliding surfaces of muscles all over our body. When we dynamically stretch away our restrictions by breaking apart our tension areas, it’s like we’re performing physical therapy on ourselves!

The specialized fibers within our muscles that contract at a fast rate to maximize power and force need to be trained and turned on in order to make fast movements on the playing field or dance floor. Dynamic stretching has been proven to stimulate these responses within our muscles.

The opposite of dynamic stretching is static stretching. Static stretching implies that a body is at a still point and the muscles are held under consistent pressure for a duration of time. This is the ideal type of stretching after athletic output, as it calms the nervous system, resets and improves the resting length of muscles, and effectively rehydrates muscles and connective tissues so that you are less sore the next day.

If you play a sport with repetitive stress patterns, you should use static stretching afterwards to address these imbalances. For example, a golfer who is always twisting to one side can end up developing a patterned scoliosis in the spine if he or she doesn’t address the over-contracting on one side and the over-lengthening on the other, which is caused by the repeated abrupt rotations of their swing. This is also true for tennis players who tend to overuse their dominant side. Runners regularly suffer training imbalances from the repetition of their stride. Static stretching helps to reset their joints so that their stride actually improves for the next day’s run (after their dynamic stretches of course).

Incorporate dynamic stretching into your workout routine and enjoy optimal health and your favorite sports for years to come!

About the Author

Jill Miller is the creator of Yoga Tune Up

Exercises for Flexibility: Workout routines Using PNF Stretching

Article by David Martinez

Exercises for Flexibility: Workout routines Using PNF Stretching – Other

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Whatever training program you are using, adding an effective stretching routine makes good sense. Whether you exercise or not, I firmly believe that flexibility workouts to relax the muscles is something that everyone can benefit from. In my opinion, the best stretches for flexibility are included in a PNF stretching routine. PNF is another term for isometric stretching which consists of the constricting and the relaxing of muscles. Relax Into Stretch, a program created by Pavel Tsatsouline, is where I introduced to these flexibility stretches.

Muscle tension is the primary thing preventing the average person from doing a full split. Pavel tests this ability by having you position one leg to the side of your body at a 90-degree angle and then, with the other leg, doing the same. In essence, you can do a split with each individual leg, but when you try to do both at once, your body simply won’t let you. The reason this happens is that your nervous system keeps you from elongating your muscles beyond a certain point based on its past stretching experience. Your muscles get tense because this automatic reflex makes them stiffen.

Isometric stretching or the act of constricting and relaxing the muscles is referred to as PNF or proprioceptive neuromuscular facilitation. This stretching method is highly effective at improving your range of motion. To perform PNF stretching, you contract your muscle for a short period of time, relax it, and immediately stretch the muscle a little further. This works because your reflexes are slow to react. The muscles will be primed to want to stretch more even while you are in a relaxed state. There is not much time involved in this but it will allow you to have a greater range of motion in which to stretch.

An added benefit of isometric stretching is that by improving your flexibility, you create a stronger body. What happens is that your body feels more comfortable in a stretched position when it is stronger. Your reflexes don’t automatically halt the stretch because your body knows it is strong enough to restore itself after a stretch that is longer than the previous one it was able to achieve. Increased flexibility is the end result.

Pavel’s stretching routine consists of three techniques. 1) Contrast Breathing: Inhale deeply and then, as you stretch, immediately exhale the breath. This allows your body to completely relax and will increase your range of motion. Forced relaxation is another method. Although it sounds easy to accomplish, you are going to need a lot of mental strength to do it. Stretch and then hold it until your muscles can’t sustain the stretch any longer. 3)) Clasp Knife Method: In this technique, you apply intense force in order to nullify the stretch reflex.

There’s no reason why you can’t start a stretching routine since you can do these stretches just about any time and any place. You can simply perform PNF stretching in front of your favorite nightly TV show if you’d like. A core group of isometric stretching exercises will certainly help with muscular flexibility, simultaneously increasing both your strength and flexibility. Exercise routines that include stretches for flexibility should be done at least several times a week in order to see results. Don’t be surprised when, in three to six short months, you are performing a full split like a pro!

About the Author

When you’d like to learn about pnf stretches, come see my blog site where I deliver exercise and diet methods to allow you to shed pounds and get a lean physical appearance. Start getting in great shape right now!

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David Martinez

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www.ogorgeous.com Stretch to prevent injuries and increase flexibility. You asked for it, so here it is! Cassey Ho is a fun Pilates Instructor who loves mixing up her moves to upbeat pop music. Songs in this workout “Colombia” by Anjulie “I’m Into Something Good” by The Bird and the Bee “PYT” by Michael Jackson —— Follow me on Twitter: www.twitter.com Read my Blogilates: www.blogilates.tumblr.com Join me on Facebook facebook.com ——
Video Rating: 4 / 5

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Hip Flexibility – How Hip Stretches Work

Article by Dianne M. Buxton

Hip Flexibility – How Hip Stretches Work – Health – Fitness

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There are many good reasons to be concerned about the flexibility of your hip muscles as you get older. Strength is also a factor, as the pressure on bone from muscle use helps promote bone density. While all your muscles must be kept healthy, your hip muscles are key for retaining balance and an even gait as you get older.

Even if you exercise regularly, and you have strength in those muscles, preventing falls or over-exertion injuries involves knowing how to stretch your hip muscles routinely, and effectively.

Hip flexibility is important. Hip stretches will help balance the tension in the hips, and prevent strength training from resulting in spasms or soreness. Muscle relaxation increases muscle tone, as tense muscles cannot function with the same strength as relaxed, stretched muscles.

A stretching routine that includes the whole body is the runner’s lunge, used by athletes and dancers every day.

Another advantage to proper stretching is that circulation is increased in the muscles, and overall.

Begin new stretches with care and ease. Forcing a new stretch may cause tiny muscle tears that will become inflamed. A mild soreness after stretching is to be expected, but not real pain.

To become more flexible at the front of the hip you will stretch:***the quadriceps muscles at the front of the thighs***the psoas muscle that runs from the top of the front of the thigh over the hip bone and up into the front of your spine.

To become more flexible at the side and back of the hips you will stretch:***the ballet turnout muscles. Your lateral rotator muscles are your prime turnout muscles, specifically: Piriformis;Obturator Internus;Obturator Externus;Quadratus Femoris; Gemellus Superior; Gemellus Inferior. These muscles lie underneath your gluts, or “butt muscles’ which can retain much tension from weakness and overuse.

Understanding myofascial release and how that helps you become more flexible is something you can benefit greatly from.

If you are not particularly athletic, the sooner you learn about hip stretches the better. As you age, you can preserve hip strength and balance, preventing falls and hip fractures.

A stretching routine that includes the whole body is the best, starting with the neck muscles and working down. For chronic muscle pain in any area, a full body approach to stretching exercises will serve you best. Balancing the tension in all the muscles supporting your skeleton contributes to easier movement, and a sense of well being. This also helps prevent sports and dance injuries.

About the Author

Get your DVD that includes the details of hip flexibility, all the important body stretches, as well as myofascial release instruction. “Effective Stretching The Ultimate Stretching Guide will show you HOW HIP STRETCHES WORK.

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Dianne M. Buxton

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30dyc.com join the global yoga challenge http join us in Bali for yoga teacher training retreats. Watch this short yoga session about opening your hips. Vinyasa Yoga is one of the most preferred forms of Yoga. If you’re looking for a good Yoga workout and connect with your mind, body and soul, I suggest you give Vinyasa Yoga a try. www.Perfect10Lifestyle.com http www.30dayyogachallenge.com http transform your life with yoga

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STRETCH before working on your computer

Article by Hege Crowton

STRETCH before working on your computer – Health

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Did you know that spending long hours at your computer can put your health at serious risk?Most people does not even consider that possibility, but t does, Working at a desk is extremely hard on your body, and I would like to share this with you so maybe you can avoid some of the most common health risks.

TYPES OF STRETCHING

What do we usually do before engaging on a workout at the gym? We stretch, right? But have you ever thought why we do this? Stretching is very important. It warms up the muscles by increasing its alertness and blood flow to avoid injury. There are different types of stretching that cater to different needs.

1. Ballistic stretching

This type of stretching forces a moving limb way beyond its normal range of movement. One example of ballistic stretching is touching your fingers to your toes. This type brings you to a suddenly stretched position instead of a gradual one. The muscles that are stretched serves as a spring that can get you out of the stretched position. This type of stretch is not that useful and can lead to injuries. It does not give your muscles enough time to relax and adjust in the stretched position.

2. Dynamic stretching

This is the opposite of ballistic stretching. In this type, you are not forced to stretch your muscles drastically. Examples of this type are torso twists and leg and arm swings. It involves gradual and slow movements of body parts. There is also a slow increase in reach and in the speed of movement. It is of big help to one’s warm up for martial arts and dancing classes.

3. Active stretching

There is also what you call the active stretching or the static-active stretching. This requires you to stretch, for example, your leg, up in the air and hold it there for a few seconds. You hold it in place without asking for any assistance but from your antagonist muscles. This kind of stretching can help relax the muscles and is done for ten to fifteen seconds. Yoga utilizes this type of stretching.

4. Passive stretching

This is also called the relaxed stretching or static-passive stretching. This type is somewhat like the static-active stretch. However, with static-passive stretching, you need someone or an apparatus to hold the stretched out limb for you. An example of this is stretching up your leg while it is being held up in place by, say, your gym instructor. Splitting is also a perfect example of passive stretching. The floor serves as the apparatus to help support your stretched out position.

5. Static Stretching

Static stretching is usually confused with passive stretching. However, these stretches are two different things. In static stretching, you are brought to the farthest point of your stretch and holding it in place. On the other hand, passive stretching is a more relaxed form of stretching because you do not have to control the range of motion because it is created by an outside force either mechanically or manually.

6. sometric Stretching

Isometric stretching is a kind of static stretching that does not require movement. You just have to tense the stretched out muscles. This can be used to increase the static-passive flexibility and is more effective active or passive stretching alone. It can also enhance strength on tensed muscles that can help decrease pain due to stretching. An example this is when you push up on a wall. Asking someone to hold your leg up for you while you force your leg down is also an example of isometric stretching. This kind of stretch is not apt for growing children and adolescents because they are flexible enough that these strong stretches could just increase the risk of muscle injuries.

7. PNF Stretching

PNF means proprioceptive neuromuscular facilitation. This is actually a technique and not a type of stretch. It combines passive and isometric stretching so you can reach your static flexibility maximum. As a matter of fact, this is used as a rehabilitation therapy for stroke victims. Similar to the isometric stretching, this type is not recommended for children and others who have growing bones.

There goes the different types of stretching. In order to avoid injuries, it is better to stretch before doing anything else. Be it just for some light activity or a heavy workload. Take stretching seriously and feel the benefits it can give your body.

There are other risks as you sit in front of that computer but it would be to much to write about in this article, so if you would like to learn more about other risks such as:

Eye strainRSI (Repetitive Stress Syndrome)Carpal Tunnel SyndromeConstant Head AchesDizzinessBreathing ProblemsDifficulty Concentrating

You can learn all about this in the book: “The Painless PC”, which can be found at:

www.HealthCrow.com

About the Author

Lille Hege is establishing her self as an expert copywriter.She is known for doing in-depth research before writing her articles.Many of her articles are posted on http://www.EzineCrow.com and she also does a lot of writing for www.Crowsites.com.She also strongly recommends that you visit: www.NicheInBox.com

Since joining this program her b

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Hege Crowton

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description of static stretching

Related Static Stretching Articles

Eliminate Split Ends Forever

Split ends of the hair shaft are a result of damage to the cuticle layer. The cuticle layer is the protective layer of the hair. It consists of overlapping cells much like shingles on a house and protects the cortex (the second layer of the hair) and the medulla (the marrow of the hair). Depending on how well the overlapping cells are woven determines your hair porosity (how porous your hair is).

Now that we understand the hair’s structure, let’s take a look at why we get split ends. For the most part, split ends occur in dry and/or brittle hair and occurs when the cuticle layer as been stripped away from the end of the hair. Dry and brittle hair is a direct result of not providing enough moisture and/or protein to hair.

In order to take preventative measures against split ends we first need to do an assessment of the hair’s health.

In order to do this assessment test you will need to discontinue hair care products that are silicone based for 8 weeks. Silicone based shampoos and conditioners actually coat the hair shaft and while it may look healthy and shiny it is actually depriving your hair of the necessary moisture and protein it requires. If you can not live without a silicone based hair care product then do a clarifying rinse with diluted vinegar to remove all traces of product buildup in the hair.

Strand Test – with a wet strand of hair stretch the hair strand, if it breaks immediately and has no stretch it has a moisture deficiency. If the hair strands stretches over 30% but does not bounce back to its original state then there is a protein deficiency. There are several products on the market to add protein back into the hair but a homemade remedy I just heard about and am going to try is an infusion of catnip poured directly onto the hair then rinsed out. Other ingredients that will add protein to your hair are egg yolks, coconut milk or oil, soy, and mayonnaise. Mix some of these ingredients up with some olive oil and make a hair mask.

To fix split ends in between trims is a simple matter of cutting them off also known as dusting. This will prevent them from moving further up the hair shaft. You will need a very sharp pair of hair cutting shears. Take a section of hair and gently twist into a loose rope, any hairs that pop out of the rope you can cut off. Albeit you may want to have friends help with this.

While there is no cure for split ends once the cuticle layer has been damaged you can take these preventative steps:

Get a hair trim every six weeks, I know what a pain; I am guilty of going way to long between trims!
Always use cloth or rubber coated bands in your hair.
Invest in a satin pillowcase. Not only is it gentler on the hair it is gentler on the face too.
Never brush the hair when wet, always use a wide tooth comb or pick.
Consider a deep conditioning hair mask at least once a month.
Invest in the right hair care products for your hair texture.

As stated above, you can not really get rid of spilt ends once they have developed however, you can prevent their occurrence with a little preventive maintenance.

How To Do the Splits @ www.elasticsteel.net To learn how to do the splits or at least take the horizontal flexors to open up you need to contract the opposite muscles. The problem is to find a position to contract right before going into the side split. Here are two ways of doing. www.youtube.com Five Minutes Side Split Maintenance Routine Can be watched here. www.youtube.com How To Do the Splits DVD Can be seen here. www.youtube.com Side Split Rotational Exercise that Target the adductors for straddle training can be seen here. www.youtube.com 0:00:13.400,0:00:17.390 Hello, I am Paul Zaichik, Founder of ElasticSteel Method of Athletic Conditioning. 0:00:17.390,0:00:21.730 Today I will Show You One Stretching Technique That May Bring You Closer To Your Side Split. 0:00:21.730,0:00:26.570 This is a stretching reciprocal inhibition technique that a lot of you have been asking about. 0:00:26.570,0:00:29.240 The Side Split With Toes Up. 0:00:29.240,0:00:33.470 Is sitting with you feet in front of you as in stretching sit and reach flexibility test 0:00:33.470,0:00:37.440 And Horizontal extending into the stretch or horizontally Abducting your legs 0:00:37.440,0:00:39.800 To 180 degree split ok 0:00:39.800,0:00:42.980 So having the strength in horizontal abductors 0:00:42.980,0:00:44.399 Will Help to relax the horizontal flexors or adductors 0:00:44.399,0:00:46.760 For Horizontal Split Straddle 0:00:46.760,0:00:48.800 Which are primarily inner thigh muscles 0:00:48.800,0:00 …

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Types of Seated Stretching Exercises

There are a lot of types of stretching exercise you can undertake. Some can be done in standing position and some others are in seated position. Those are simple exercise which can contribute a great benefit for you. If you want to know more about seated stretching exercise, you can find out below.

Twists, Standing

This is a good exercise you can easily undertake. You will depend on the resistance of your lower body to support you while stretching. Start it from standing straight with feet as shoulder-wide as apart. Bend your knees slightly. Raise your arms by your sides until they are parallel to the floor. Then, rotate your upper body part to your right and then to the left. Twist it as much as possible. Do it repeatedly for about 5 times.

Twists, Bent Over

This is similar to the above exercise. The difference is on your body bending forward so that it is parallel to the floor.

Twist your torso to your right leg until your left hand touches your right foot while your right hand is pointing to the ceiling. Now, twist on the other way until your right hand reaches your left foot. It is beneficial for your external oblique muscles and also hamstring. You can repeat this stretching exercise for 5 times.

Quadriceps Stretches

This is aimed mainly for the muscles of your front thighs, quadriceps. Take a position of kneeling on the floor and keep your feet behind you apart. Sit between your separate feet. Place your hands on the floor behind you. Then, lean back as low as possible so that you can feel your quadriceps stretched. Hold this position for about 10 or 15 seconds and release it. Repeat it for about 2 or 3 times.

Inner Thigh Stretch

Take a seat on the floor and bend knees with one of your soles of your feet touch and face the other one in front of you. Bend your torso frontward and grasp your toes with hands so that your arms can rest on your thighs. Then, pull your feet gently to your groin as close as you can with your knees so close to the floor. Hold it for about 10 or 15 seconds before you release it.

Back Stretch

This is taken from yoga. You can start it lying down on the floor with a flat position. Bend your knees until your feet point the ceiling. Lefty your torso and head off the floor with your hands behind so that that they are so close to your leg. Then, pull your legs to the back of your head and tilt your head back while lifting the chest off the floor. Hold it for about 10 or 15 seconds. Then, get back to your first position.

Hanging Stretch

This is one of the stretches which can make you reach complete relaxation. Grasp your chin-up bar. Or, you can also use anything which is able to take your weight. Hold this stretch for around 10 or 15 seconds. Then, release it and relax.

Your Psoas Can Help Your Back Pain Part 1

Article by Glen Wood – The Yoga Teacher

If I said to you Psaos, what would you say? Unsure? That’s ok, not many would know either. For those who have already guessed it well done for those who haven’t … it’s a muscle that in my opinion is one of the most under rated muscles in the body. It is muscle that is key to structural stability.

The Psoas muscle (pronounced so-az) is an important muscle and affects every facet in your life, from your well being to how you perceive yourself and how you relate to the outside world.

Consider the Psoas a bridge from your trunk to your legs and needs to be in good shape for balanced alignment, good joint rotation and with a good range of movement. Particularly in yoga the psoas plays an important part in every exercise. Take a look at back bends, a released psoas will allow the front of the thigh to soften and lengthen, this allows the leg to move on its own being independent form the pelvis. Yoga postures are enhanced with a released psoas rather than a shortened one. So, regular practice with a psoas stretch will bring many benefits.

If you suffer from a knee injury (or strain), anxiety or from a sore back or from exhaustion, there could be a good chance that the psoas muscle is restricted and giving you extra trouble. This is a very deep, buried muscle and by regular exercise will give you freedom in many areas. Not just in physical performance but emotional health as well, bringing you new insight, openness and stability in your practice.

Developing awareness of your psoas along with improving your structural stability can bring to light other issues /fears locked in the body as physical tension on an unconscious level. In the fight or flight response (the psoas being intimately involved) the psoas can flex to prepare the powerful leg and back muscles to spring into action. With the intimacy of the psoas, being involved in basic physical and emotional response, with the psoas being tight it will continually send signals to your body telling you of danger, as this process continues the adrenal glands become exhausted and therefore putting extra stress on the immune system.

The psoas muscles are in the centre of your universe, on either side of your spine. These muscles are attached to the 12th thoracic vertebrae, moving through the pelvis to the top of the femur.

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Neck And Back Stretches Perfect For Starting Out

Article by Pat Lowe

There’s a wide array of stretching techniques that target your back and neck, many of them uncomplicated and effective. If you’re a novice attempting to relax your muscles, give these simple techniques a try.

Beginner Back Stretch: A highly effective stretch for the back is the basic back stretch. Here’s what you need to do: Standing erect, contract your abdominal muscles while you bend forward at the hips, lowering your hands to the ground. Relax the head downwards and push using the fingertips; feel the stretch in the back while you do this. Maintain this pose for 30 seconds; if you find this too difficult, build up slowly to this amount of time.

Wide Back and Shoulder Stretch: This move should follow right after the basic back stretch. With your hands remaining on the ground, place your feet wide apart and position your arms inside your legs. Lift your hands off the floor and wrap your arms around the back of your calves, then grasp your ankles. Pull gently with the hands, thus opening up the shoulders and stretching the upper back. Maintain this pose for around 30 seconds.

The Shoulder Roll: Shoulder rolls are the simplest stretches that can be done. Either sitting or standing upright, rotate your shoulders upwards, backwards, down then forward. Begin with small circles and work up to a larger movement. Do 10 circles in the backwards direction, then reverse direction and do 10 repetitions going forward.

As well, you need to be sure that you avoid movements and actions that could cause back and neck pain. Good posture is critical. And you will need to be particularly cautious whenever you’re lifting a heavy item. You will need to bend down, then use your legs instead of your back to carry the load while you lift.

The way you sleep at night also has an effect on the pain you are feeling in your neck and back. A properly supportive pillow and mattress are essential, and keep the temperature set just right to ensure that you don’t have a restless sleep. By doing a few easy stretches before you go to bed at night, you’ll loosen up your muscles and have a sound sleep.

Improve the Effectiveness of PNF Stretching

Article by George James

PNF stretching is one of the most effective ways to increase an athlete’s range of motion . Standing for “Proprioceptive Neuromuscular Facilitation,” this technique involves taking a limb to it’s end -range of motion, performing and isometric contraction against resistance, relaxing the muscles by moving the limb slightly backwards, then moving the limb to a new and improved end-range of motion.The isometric contraction sets off a reflex (the inverse stretch reflex) that produces a high degree of relaxation after the contraction is released, allowing the limb to be moved to a new end-range of motion.This method of stretching is tried and true, but here are some new and improved ways to perform PNF stretching-methods that make it even more effective.CONCEPTThese improvements take into account the fact that connective tissue and joint stiffness often contribute greatly to inflexibility. Several measures are taken in order to increase flexibility in these areas:• Traction is applied to the joint before, during and after stretches.• The limb is moved in a different plane each time the stretch is increased or tension is released. This also involves more muscle fibres in the stretching.• If possible, the opposite limb (i.e. non-stretching leg) is stabilized-possibly with straps.EXAMPLEHere’s how to apply these new concepts, using hamstring stretching as an example.1. Athlete lies on her back on the massage table (if you have one). It’s optional, but the effectiveness of the stretch will be improved if you can anchor one leg to the table. Velcro straps are ideal for this purpose.2. Take the other leg and gently pull backwards on it, while slowly rotating it in small circles (about a foot in diameter)-five to ten times, first clockwise, then counterclockwise. This will help to loosen the joint capsule at the hip.3. Pushing upwards on the bottom of the ankle (to apply traction to the joint), slowly push the leg forward-keeping the knee straight-to its end-range of motion. When the athlete can feel the hamstring begin to stretch, stop the movement. 4. The athlete then pushes the straightened leg downward against the resistance provided by the partner. Hold for the count of six.5. The partner then shifts the leg slightly sideways (moves it in a different plane) and releases pressure on the leg by pulling the leg slightly backwards. Then, moving it to a different plane again, pushes the leg gently forward until the new end-range of motion is reached.6. The process is repeated for a total of 3-4 repetitions. Step #2 can then be repeated (traction), and three more stretching repetitions can be performed.You’ll notice the increase in range of motion. This same concept can be applied to other limbs and joints, such as the arm and shoulder.SUGGESTED MINIMUMIf you don’t have access to a massage table or straps, be sure to at least move the limb in a different plane of movement every time range of motion is increased, or tension is released.

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