How To Stretch for Health
By the time you finish reading this article I’m sure you will find time
to stretch every day. The lack of flexibility in people is now seen to
be the major cause of general health problems and sports injury and is
also 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.
The 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 of this 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.
· 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.
· 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.
Your goal? To start utilizing these exercises every day and say goodbye to your stress and tension.
About the author:
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.comright now for your 'free' weight loss or muscle building e-courses. |
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