Stretching Exercises for Flexibility and Mobility

Article by Knut Holt

Stretching Exercises for Flexibility and Mobility – Health – Fitness

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Doing regular stretching exercises will make you steadily more elastic, flexible and mobile, and hinder you from getting physically rigid and stiff as you get older. Here are some principles for good stretching exercises:

– Take a thorough stretching session at least every second day. During this session you should stretch out all parts of your body: Your arms, neck, torso, pelvic area and legs.

– It is an old principle to stretch out after other types of training. This principle has been questioned in the last years. If you feel this is the best time to stretch out, then do so. If not, wait until you are less tired and do the stretching as a separate session.

– It is probably best for many to have a short stretching session after muscular training and a longer stretching session at a separate time every second day.

– When stretching out, you should bend or twist in the natural movement directions and movement angles for each body part, and for each body part you should flex in every natural direction.

– It is good to begin the stretching session with some active exercises with moderate stretching effect to make your muscles and joints warm. You swing, bend, twist and roll with your arms, legs, shoulders, torso and pelvic region so that every movement gives a moderate stretching effect.

– Then you do slow exercises with a stronger stretching effect. You swing, bend or twist each limb and your torso until you feel resistance and a little more so that you feel the stretch, and then hold the stretch in 30-50 seconds. You can make this stretching even more effective by doing it together with a friend and helping each other. Repeat each stretch at least 3 times with a pause between.

– When beginning a slow stretch you begin by emptying your lungs completely for air, and then breath deeply in when you go into the stretch. When holding the stretch you breath effectively, but in a calm manner. In this way the exercise vil also benefit your chest wall, lungs and diaphragm.

You can find descriptions of many exact exercises in specific books or web-pages. Classical hatha-yoga-exercises are a type of slow stretching exercises with a profound beneficial effect on the whole body. But you can also use your creativity and compose exercises that specifically fit you, as long as you use the principles listed above, and you can also improvise during each session.

About the Author

Knut Holt is an internet marketer interested in the health field. To read more about health topics and to find natural products for treatment of problems in the muscles, joints, windpipe, stomach, nervous system, circulation and hormonal system, please see his web-site.http://www.panteraconsulting.com/salg2.htm

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Yoga Stretching & Flexibility Exercises Benefits Explained

Article by Tracy Renning

Yoga Stretching & Flexibility Exercises Benefits Explained – Health – Fitness

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Stretching exercises are beneficial for our health and help to keep our body supple and flexible. Doing stretching exercises for at least five to ten minutes before you embark on any kind of exercises be it aerobics or swimming goes a long way in preventing muscle pull.

Benefits of stretching exercises are manifold and include enhancing flexibility of your muscles, improving coordination among different body parts, controlling body temperature and heart rate and preventing overall injuries.

However, there are some methods that should be followed by an individual religiously while doing stretching exercises. As in the case of other types of exercises, a person while performing stretching exercises should keep in mind not to overdo it. And the proper way to go about it is to start stretching at a very slow pace. The whole body and mind should be entirely relaxed and the place of exercise should be peaceful and free from all kinds of disturbances. It is best that you avoid those stretching exercises that are painful and hurt you while performing it.

Basic aim of doing stretching exercises is to take your body to the level of “mild tension.” While stretching, give proper attention to breathing. It should be relaxed and normal. Do not try to hold your breath while performing the exercises; it could lead to an adverse effect. Give at least fifteen seconds to each exercise before returning to normal position. Do not rush. You should give time between each stretching exercise to ensure that your body gets enough time to relax. Stretching after your exercise is over is also very important as it helps your body to cool down so that your heart rate and body pressure returns to pre exercise position.

Your stretching exercise routine should consist of those exercises, which would enable you to stretch all parts of your body. Some of the more well known stretching exercises include neck exercises, hip stretch, hamstring stretch, inner thigh stretch, lunge stretch, kneeling hamstring stretch, piriformis stretch, knee to chest stretch exercises, calf stretch, spine twist, and many more.

For the neck stretch just stand upright and relax. Then turn your head to your left side and then hold it in that position for five seconds. Repeat the same turning your head to your left, upwards and downwards.

For stretching your shoulder and back of upper arm stand straight and place your right hand on your left shoulder and with left hand pull right elbow across chest towards your left shoulder and hold for around ten seconds. Repeat it with your other hand also.

For stretching your middle back, stand erect with hands on hips and start twisting your torso at your waist until you can feel a stretch. You should remain in this position for around fifteen seconds. Repeat it in the reverse direction.

For stretching your calf, stand at a little distance from the wall and rest on it with your forearms. Putting your right foot in front of you, bend it while your left leg should be kept in a straight position. In the next step, move your hips forward until you can feel a stretch in your left leg calf. Your left heel should remain flat and toes should be pointed straight. Repeat it with your other leg.

There are a number of stretching exercises and it is important you choose those which are suitable for you and which you feel comfortable in performing. In the end, it can be said that it is always better to start with those stretching exercises, which are easier to perform.

About the Author

Double your flexibility in 28 days using YOGABODY Naturals Flexibility Kit. Stretching Flexibility Exercises & yoga poses are not enough… you need Gravity Poses and 6 specific nutrients to improve your stretching flexibility fast! www.yogabodynaturals.com

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Tracy Renning

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Flexibility Stretching for Health Longevity

Article by Stephen Lau

Flexibility Stretching for Health Longevity – Health – Fitness

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Flexibility stretching holds the key to health longevity.

When you were young, you might have been very athletic and sportive. However, as you continue to age, you may have become less active physically: instead of participating in sports, you may have become only a spectator. Your sedentary lifestyle only reinforces your lethargy and sluggishness in everyday life. Even if you are busily engaged in running errands for your family, you are exercising only certain muscle groups of your body. What you need is flexibility stretching for health longevity.

Why is flexibility stretching so important to health longevity?

Flexibility fitness improves your posture. Poor posture leads to aches and pain. More importantly, poor posture may affect correct breathing, and the importance of correct breathing cannot be overstressed. You need to breathe right to get sufficient oxygen and nutrients to various parts of your body. Poor posture, due to muscle stiffness and muscle tension, contributes to incomplete or shallow breathing – which is not correct breathing. It is interesting to know that rodents, one of the fastest-breathing animals, have the shortest lifespan, while tortoises, with the slowest breathing, live the longest in the animal kingdom. Flexibility fitness has to do with correct posture, which is fundamental to correct breathing.

Flexibility fitness is doing flexibility exercises to enhance fitness. Many people, who do regular exercise, tend to focus on fitness, strength, and endurance. But flexibility stretching is the essence of fitness, because it not only reduces muscular tension but also improves overall physical performance.

Flexibility stretching enhances the quality of the protective lubricant for optimum joint movement, the decline of which is the major cause of arthritic conditions. Also, increased lumbar and pelvic movements reduce the risk of lower back pain.

Flexibility exercises, through stretching, improve neuromuscular coordination, that is, the reduction of time taken for messages to go from the brain to the muscles.

Flexibility stretching helps to avoid injuries and falls due to stiff or tight muscle fibers. As a result of flexibility stretching, the range of movement (ROM) significantly improves general physical movement and increases blood supply, thereby instrumental in facilitating joint mobility to avoid accidents and falls, especially among the elderly.

Physical activity, through flexibility exercises, extends longevity. In fact, flexibility stretching is the closest thing to an anti-aging pill. Unfortunately, inflexibility causes falls, and the fear of falls further immobilizes the elderly, and thus forming a vicious cycle of immobilizing the aged. Falling is the second leading cause of death in women aged between aged 65 and 85, and the leading cause of death for most individuals over 85.

There are two types of flexibility stretching: “static” flexibility stretching involves stretching a muscle for a certain length of time; and “dynamic” flexibility stretching focuses on slow or fast movements into stretched positions. The former is especially ideal for health flexibility for muscles and joints; while the latter, using multiple muscles and joints combined with neuromuscular coordination, is suitable for building coordination and strength.

Flexibility stretching is health flexibility for health longevity. If you wish to live longer with quality living, it is paramount that you do flexibility stretching everyday.

About the Author

Visit Stephen Lau’s “The Seven Pillars of Wisdom” (http://www.healthylivinghealthylifestyle.com ) to find out how to be healthier through physical activity. Stephen Lau is a writer and researcher, who has published books and websites on anti-aging, Chinese natural healing, Zen health, depression and eating disorders, and money management. For more information, visit his website: http://www.stephencmlau.com

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Stephen Lau

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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 ——
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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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Yoga Stretching Flexibility

Article by Tracy Renning

The mantra of yoga – A healthy mind rests in a flexible body

Yoga has nowadays become a crucial part of a person’s life. It works on the physical as well as the mental level. No other form of exercise can offer this. Yoga also helps the body in improving the lung capacity, circulation, preventing muscle soreness, loosening the tight hamstrings and most importantly providing flexibility to the body.

Flexibility can we obtained by stretching and this stretching can we well done through various yogic poses and asanas. Unless one has a flexible body, one cannot perform the higher level yoga poses that are extremely beneficial to the mind and body. Increasing flexibility of the body is the primary aim of the basic level yoga poses..Flexibility is of different types:

Dynamic flexibility- ability to perform kinetic movements of muscles

Static active flexibility- ability to maintain extended positions using only tension without external support

Static passive flexibility – ability to maintain extended position using once weight.

Flexibility is influenced by various factors some of which are given below:

o Body structureo Elasticity of joints and muscleso Type of joints and internal resistance of jointso Elasticity of skino Temperature of the place where the exercise is performedo Gendero Age

Stretching is very important for gaining flexibility of the body and this stretching can be done effectively with the help of yoga.Yoga stretching can also help to have greater strength, flexibility, and range of motion while reducing injuries, aches, pains, stiffness, and tension.

Yoga stretching is the best form of exercise to increase the flexibility of the body because it involves a progressively more demanding work out and the results are very tangible. Results can be seen within a few weeks of starting and Yoga comes with the added benefit of development of the mind. The reduced stress levels, increased spiritual consciousness help to keep one attracted towards yoga exercises for years together.

Some of the yoga stretches are as given below:

o Makarasana (Crocodile pose)-

Lie on your stomach. Stretch your hands and place them on top of each other. Touch forehead to ground. Legs should be straight Now try to stretch your hands and legs so that there is a pull on your thighs. Maintain this posture for a few seconds. repeat

o Yastikasana (Stick pose)-

Lie on your back. Straighten your legs. Stretch your hands beyond your head and fold them. Now stretch your hands and legs. Feel the pull on your thighs and forearms and spine. Maintain for a few seconds and then repeat.

o Kati Chakrasana (Waist Rotating pose)-

Stand straight with your feet together. Stretch your hands in front. Now turn to the right. Look at the tip of your hands. Do not move legs. Repeat on the left.

The above are only a few forms. There are many other types to improve stretching and thus flexibility. The type of yoga chosen may depend on the individual. Remember, a healthy mind rests in a flexible body.

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Youth Baseball Training – Resistance Band Routines for Flexibility, Strength and Injury Prevention

Article by Jake Wyatt

There are many ways a youth baseball coach can help his players increase their flexibility and strength, thereby reducing their risk of injury. One way is to require that players perform exercise routines on their own time. Youth baseball players may not be ready for a serious weight lifting routine as their bodies are still forming. Large rubber bands can be used instead of weights to increase strength and flexibility.

The bands can be purchased at any sporting goods store and come in different sizes and thicknesses. Each type of band will have its own resistance. If training is for flexibility, less resistant bands can be used. Higher-resistance bands can be used to build strength.

Different band routines can be used to accomplish different goals. Here are some examples of specific objectives for which band routines can be established:

1. Pitching – focus on exercises that work the core, back and shoulders.2. Batting – focus on exercises that work the core, triceps and biceps.3. Running speed – focus on exercises that work the legs.4. Flexibility and injury prevention – focus on exercises that work the core and increase flexibility.5. Long toss – focus on shoulder and arm exercises.

The specifics of each routine should depend on player age, strength and skill. The coach should work with each player individually to determine the youth’s goals and the specific areas where improvement is needed. A band routine can then be created to accomplish the desired changes. The coach should encourage the player to record his routine in a notebook so progress can be tracked.

Working with bands is easy and can be done anywhere with minimal preparation. A player can keep his bands in his bat bag so they are always with him. This type of exercise will significantly reduce the chance of injury, improve baseball performance, and lead to healthier kids overall.

Build Muscle Up and Increase Flexibility with Kettleball Training

Article by Jared Conley

While Kettleballs have been around for nearly 100 years in countries such as Russia, their use was not widespread until recent years. In America, kettleball training is just exploding, thanks to some very unique benefits that you can achieve with kettleballs. For anyone looking for muscle weight gain, kettleballs make an attractive addition to your conditioning routine.

Kettleballs look like small bowling balls with large, thick handles. They come in varying weights from around 4 pounds to 70 pounds, but the heavier weights aren’t used often, as kettleball training focuses more on conditioning, explosive strength, and movement, rather than brute force.

The beauty of kettleball training is their versatility. In one short workout you can accomplish a number of goals. Some of the many benefits you’ll gain from kettleball training include:

* Strength improvement* Explosive power improvements* Increase in your level of conditioning* Improved joint flexibility and range of motion* Anaerobic condition* Core strength gains* Balance and stabilization improvements

And I’ve saved the best for last: kettleball training can boost your metabolism for quite some time after a workout is over, making them ideal candidates for both muscle building and fat loss.

Kettleballs do have drawbacks, however, but they can be worked around. The one cited most frequently is that kettleballs only work for upper body and core conditioning, and not your lower body, so you’ll need to be sure to supplement your kettleball routine with a good lower body routine, maybe even a quick high intensity intervals training (HIIT) session.

Keep in mind that ketteballs are considered most effective in interval-based workouts, so traditional strength training routines aren’t the best fit. However, if your goal is to build muscle mass and you pay attention in advances in exercise science, you’re likely already aware that traditional strength training exercises aren’t the most appropriate option.

With the many advantages that kettleballs offer, they should be added to your workout routine, provided that your routine emphasizes recent advancements in exercise science and is a good fit for your body type and goals.

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PNF Stretching: A Quick Workout to improve Muscular Flexibility

Article by Jacob Blackhite

Any good training program must include stretching as one of its main components. In fact, I’d argue that muscular flexibility workouts should be a part of everyone’s life, exerciser or not. A PNF stretching routine, in my humble opinion, contains the most effective stretches for flexibility that you can perform. PNF stretching is also known as isometric stretching or contract-relax stretching. “Relax Into Stretch” by Pavel Tsatsouline describes these types of flexibility stretches.

The main reason why most people can’t do a full split is because of muscle tension. To test your agility, Pavel suggests that you position each of your legs at a ninety degree angle. Your body keeps you from doing a split with both legs extended, even though it is a relatively simple task when you’re only extending one leg at a time. The nervous system only allows the stretching of muscles to a certain point in accordance to what has happened in the past. In response to this, your muscles resist which causes this lack of flexibility.

The terms that are commonly used for Proprioceptive Neuromuscular Fascilitation or PNF are contract-relax and isometric stretching. You will be able to increase your muscles’ range of motion when you practice this effective stretching protocol on a regular basis. Here is how PNF stretching works: 1) Briefly contract your muscle; 2) relax it; then 3) quickly extend it a bit further. Because bodily reflexes have a slow reaction time, this method is very effective. Your muscles will keep on stretching even though you have relaxed them. And you will be able to move the muscle past its previous stretch-point, despite the fact that you don’t have a lot of time before your reflexes come into play to stop the stretch.

Isometric stretching actually improves your flexibility by making you stronger as well. This occurs because your body stretches more easily and feels comfortable doing it when it is strong. Essentially, your body realizes that it has the strength to recover from the stretched position which prevents your reflexes from kicking in, thereby allowing you to stretch further. In other words, you get more flexible.

Pavel covers three techniques to incorporate into a stretching routine. To begin you should breath deeply and then exhale the breath immediately while engaged in stretching. Your body can attain complete relaxation by doing this and will allow you more freedom of movement. 2) Forced relaxation constitutes the second method. This is really a test of mental fortitude as you hold the stretch until your muscles can’t take any more. Finally, Pavel discusses the Clasp Knife method which essentially involves canceling out your stretch reflex by aggressively applying force.

A positive aspect is that there are no limits on where you can do it. A PNF routine can even be done while watching t.v. Formulating an exercise plan using isometric stretching will aid you muscular flexibility while at the same time adding to increased strength and limberness. Workouts incorporating these stretches for flexibility only need to be done a few times per week for noticeable benefit. It may be that after three to six months of doing these exercises you may find that you are able to actually execute a full split!

www.YuriElkaim.com PNF stretch stretching flexibility range of motion tight hamstrings groins yuri elkaim muscles hamstring http
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