Flexibility - The New Way to Stretch
Flexibility is an important component of overall fitness. The Centers for Disease Control (CDC) lists it as one of five things necessary to be in shape:
- cardiorespiratory endurance,
- muscular strength,
- muscular endurance,
- body composition, and
- flexibility. (1)
The body needs flexibility in every day activities, not just in the gym. Tight hamstrings or gluts interfere with walking and can cause low back pain with prolonged sitting. Tight hip flexors can cause low back pain with extended standing. Tight back muscles compress the spinal vertebrae and discs.
Good range of motion is necessary for optimal movement, reduced pain and long-lasting joints. Even though most people don’t like to stretch, they think it’s the only way to become flexible, so they sporadically force themselves. However, stretching tight muscles in the old-fashioned way can cause injury. This article will help you develop new ways to maintain and extend your range of motion.
Muscles must be supple before they can be lengthened. Gumby (registered trademark) is flexible, because his body is soft and moist. If you put him in the oven, he would dry out and lose his famous elasticity. Then, when pulled, he might even break. And that’s what can happen when dehydrated, cold muscles are stretched.
Even though we were all taught to “go for the burn” and to “stretch until you can’t stretch any more,” most health professionals now agree that level of force is counterproductive. You want to feel a slight pull and, with just the right amount of tension, the muscle will relax. At some point a pulled rubber band will break. You don’t want that to happen to your muscles or tendons, because it will hurt, and the tear will be repaired with inflexible scar tissue.
Studies are now showing that active and dynamic stretches, which involve opposing muscles, have advantages over passive or ballistic stretches.(2,3) What’s the difference? Here are samples of different hamstring stretches:
Active — muscle is stretched by contracting the opposing muscle, for example sitting on a chair and using the quadriceps to straighten the knee.
Dynamic — range of motion using activity and momentum, such as standing and doing front kicks.
Passive — constant pressure without muscular involvement, as in the classic stretch: sit on the floor with leg(s) outstretched and lean forward so the body weight pulls the muscles.
Ballistic — using bouncing movements to increase the pull, such as standing and reaching for the toes with pulsing motions.
Perhaps one reason people don’t like to stretch is that we’ve been using the wrong strategies, mostly ballistic and passive. Simple changes can bring your stretching up-to-date, improve the effectiveness, and make it more pleasant.
- Add motion, but not bouncing or jerking, to stretching movements. When standing and reaching for the toes, actively tilt the pelvis forward and reach the sit bones toward the ceiling to turn a passive or ballistic stretch into an active one.
- Work into and out of each stretch. Undulate your spine as you stretch to the side and return to a seated position so there is more flow and less ouch in the movement.
- Include more activities that involve range of motion, such as swimming, dancing, and golfing. You’ll get dynamic stretching and work on multiple areas of fitness at once.
If you incorporate some of these suggestions, you may even put an end to the chore of stretching and turn it into something enjoyable and therefore more frequent.
Stretching Flexibility Exercises - When Should You Stretch For Best Flexibility Gains
Flexibility exercises are a very important part of any fitness program. There are many different kinds you can choose to do or you can incorporate several into your routine. Flexibility exercises are gentle stretching movements that help to increase the flexibility and length of your muscles. They also help to increase the range of motion in your joints. They may consist of a specific set of exercises or be part of a fitness program such as Pilates or Yoga.
One of the main goals of doing stretching exercises is to lengthen the connective tissue surrounding the muscles. They should be done after you have warmed up your muscles with a few minutes of aerobic exercises. A minute or two should be spent on each stretching exercise.
These exercises are not the same as aerobic exercises or resistance training, but doing stretching exercises several times a week are a great way to keep your body flexible. They improve your posture and are particularly good for those who have back injuries.
Flexibility exercises are an important part of any fitness program. They decrease sore muscles and provide a relaxed body. It prepares the body for the stress of the exercises that are part of your fitness program.
You should always stretch after you warm up because stretching with cold muscles could cause injuries. Make sure that you stretch all of the muscles you will be using in your workout. You should also stretch after you finish your workout, to help your muscles cool down.
The Benefits of Stretching Exercises
Stretching both before and after exercise is key to any fitness program. Stretching prior to exercise warms up your body making it less prone to accidents and injuries. Stretching exercises increase joint and muscle flexibility making for a better workout. During the warm-up period, stretches should be held between 15 and 30 seconds.
Stretching following exercise relieves muscle tightness, improves flexibility and cools down the body. After a workout, your body will be able to stretch even further than it did prior to your exercise program. During the cool-down period, stretches should be held between 30 seconds and one minute. It is during these longer stretches that flexibility increases the most.
It is important to breathe normally as you stretch and avoid holding your breath. Concentrate on the stretch itself and on your breathing, relaxing the rest of your body. A mild tension should be felt but no discomfort. Avoid bouncing.
When standing during a stretching exercise, you can hold onto a steady object such as a chair to maintain balance and proper posture. If you prefer not to hold onto anything, keeping your eyes focused on a point of interest such as a painting will help to maintain the proper balance and posture.
One of the great things about stretching is that it can be done anywhere and anytime. Stretching exercises are not limited to exercising alone. They can be done in any environment whether working, shopping or going about your daily routine.
Here are some of the benefits of stretching exercises:
• They are calming and relaxing
• Provides a sense of peace and well-being
• Lengthens your muscles
• Helps to prevent accidents and injuries
• Improves tissue flexibility and elasticity
• Increases blood flow
• Makes muscles more supple
• Helps with balance and coordination
• Improves range of motion
• Improves circulation
• Improves posture
• Reduces stress
Stretching both before and after your fitness program is important in maintaining a healthy body. Stretching at other times of the day is a great way to limber up, relax and reduce stress. For peak fitness, be sure to include stretching in your daily routine.
Stretch Marks and Weight Loss - Effective Ways to Make Stretch Marks Disappear
Stretch marks can occur after giving birth to a child, or even after a person goes on a diet and loses a lot of weight. Stretch marks are even caused by abnormal hormone levels in the body, though this cause seems to be rare.
In any case, stretch marks are not generally considered attractive in the eyes of the current American public. But, there is a way to make stretch marks go away.
Stretch marks vanish quickly if you apply the right techniques to get rid of them. First, apply straight coconut oil in the morning. Make sure to use coconut oil generously, as this is a key factor in making your stretch marks vanish quickly.
Make sure to do this everyday until the stretch marks are completely gone. Coconut oil is known for its ability to prolong the rate at which wrinkled skin develops.
Also, applying coconut oil on your face will make you healthier and will cause any wrinkles to vanish, making you look younger. Eating coconut oil on a regular basis will destroy any bacteria or virus that you come into contact with.
At night, you should apply olive oil to the areas that are affected by stretch marks. Olive oil is loaded with vitamin E, which is a vitamin that is especially helpful for the skin. Use lots of olive oil before going to bed.
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