Tuesday, 21 September 2010
Illustrated stretching exercises
Illustrated stretching exercises at http://www.squidoo.com/illustrated-stretching-exercises shows you 9 of the best illustrated stretching exercises for all purpose everyday use, for morning stretches, warm up and cool down
Stretching exercises for lower back
Stretching exercises for the lower back at http://www.squidoo.com/stretching-exercises-for-lower-back shows you some of the best stretching exercises for the lower back as well as going into detail on the causes of lower back pain and how to prevent or cure it using lower back stretching exercises.
Stretching exercises for the back
Stretching exercises for the back at http://www.squidoo.com/stretching-exercises-for-the-back shows you some of the best stretching exercises for the back as well as going into detail on the causes of back pain and how to prevent or cure it using stretching exercises.
Stretches for runners
Stretches for runners at http://www.squidoo.com/stretches-for-runners is all about good running stretches, check it out for the best stretches for running
Morning stretching exercises
Morning stretching exercises are an ideal way to start the day, see my new lens at http://www.squidoo.com/morning-stretching-exercises for some of the best morning stretches
Sunday, 8 August 2010
Morning Warm Up Stretches and Exercises
Warm Up Activities and Stretching Exercises
| The warm up activities are a crucial part of any exercise regime or sports training. The importance of a structured warm up routine should not be under estimated when it comes to the prevention of sports injury. An effective warm up has a number of very important key elements. These elements, or parts, should all be working together to minimize the likelihood of sports injury from physical activity. Warming up prior to any physical activity does a number of beneficial things, but primarily its main purpose is to prepare the body and mind for more strenuous activity. One of the ways it achieves this is by helping to increase the body's core temperature, while also increasing the body's muscle temperature. By increasing muscle temperature you're helping to make the muscles loose, supple and pliable. An effective warm up also has the effect of increasing both your heart rate and your respiratory rate. This increases blood flow, which in turn increases the delivery of oxygen and nutrients to the working muscles. All this helps to prepare the muscles, tendons and joints for more strenuous activity. Keeping in mind the aims or goals of an effective warm up, we can then go on to look at how the warm up should be structured. Obviously, it's important to start with the easiest and most gentle activity first, building upon each part with more energetic activities, until the body is at a physical and mental peak. This is the state in which the body is most prepared for the physical activity to come, and where the likelihood of sports injury has been minimized as much as possible. So, how should you structure your warm up to achieve these goals? There are four key elements, or parts, which should be included to ensure an effective and complete warm up. They are:
Lets have a look at each element individually. 1.) General warm up The general warm up should consist of a light physical activity. Both the intensity and duration of the general warm up (or how hard and how long), should be governed by the fitness level of the participating athlete. Although a correct general warm up for the average person should take about five to ten minutes and result in a light sweat. The aim of the general warm up is simply to elevate the heart rate and respiratory rate. This in turn increases the blood flow and helps with the transportation of oxygen and nutrients to the working muscles. This also helps to increase the muscle temperature, allowing for a more effective static stretch. Which bring us to part two. 2.) Static stretching Static stretching is a very safe and effective form of basic stretching. There is a limited threat of injury and it is extremely beneficial for overall flexibility. During this part of the warm up, static stretching should include all the major muscle groups, and this entire part should last for about five to ten minutes. Static stretching is performed by placing the body into a position whereby the muscle, or group of muscles to be stretched is under tension. Both the opposing muscle group (the muscles behind or in front of the stretched muscle), and the muscles to be stretched are relaxed. Then slowly and cautiously the body is moved to increase the tension of the muscle, or group of muscles to be stretched. At this point the position is held or maintained to allow the muscles and tendons to lengthen. There's quite a bit of controversy about whether static stretching should be included in the warm up, and recent studies have shown that static stretching may have an adverse effect on muscle contraction speed and therefore impair performance of athletes involved in sports requiring high levels of power and speed. It is for this reason that static stretching is conducted early in the warm-up procedure and is always followed by sports specific drills and dynamic stretching. This second part of an effective warm up is extremely important, as it helps to lengthen both the muscles and tendons which in turn allows your limbs a greater range of movement. This is very important in the prevention of muscle and tendon injuries. The above two elements form the basis, or foundation for a complete and effective warm up. It is extremely important that these two elements be completed properly before moving onto the next two elements. The proper completion of elements one and two, will now allow for the more specific and vigorous activities necessary for elements three and four. 3.) Sport specific warm up With the first two parts of the warm up carried out thoroughly and correctly, it is now safe to move onto the third part of an effective warm up. In this part, the athlete is specifically preparing their body for the demands of their particular sport. During this part of the warm up, more vigorous activity should be employed. Activities should reflect the type of movements and actions which will be required during the sporting event. 4.) Dynamic stretching Finally, a correct warm up should finish with a series of dynamic stretches. However, this form of stretching carries with it a high risk of injury if used incorrectly. It should really only be used under the supervision of a professional sports coach or trainer. Dynamic stretching is more for muscular conditioning than flexibility and is really only suited for professional, well trained, highly conditioned athletes. Dynamic stretching should only be used after a high level of general flexibility has been established. Dynamic stretching involves a controlled, soft bounce or swinging motion to force a particular body part past its usual range of movement. The force of the bounce or swing is gradually increased but should never become radical or uncontrolled. During this last part of an effective warm up it is also important to keep the dynamic stretches specific to the athletes particular sport. This is the final part of the warm up and should result in the athlete reaching a physical and mental peak. At this point the athlete is most prepared for the rigors of their sport or activity. Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don't make the mistake of thinking that something as simple as stretching won't be effective. For an easy-to-use, quick reference guide of 135 clear photographs of every possible stretching exercise, for every major muscle group in your body, get a copy of The Stretching Handbook. You'll also learn the benefits of flexibility; the rules for safe stretching; and how to stretch properly. Click here to learn more about The Stretching Handbook. The above information forms the basis of a complete and effective warm up. However, I am well aware that this entire process is somewhat of an 'ideal' or 'perfect' warm up. I am also well aware that this is not always possible, or convenient in the real world. Therefore, the individual athlete must become responsible for assessing their own goals and adjusting their warm up accordingly. For instance, the time you commit to your warm up should be relative to your level of involvement in your particular sport. So, for people just looking to increase their general level of health and fitness, a minimum of five to ten minutes would be enough. However, if you are involved in high level competitive sport you need to dedicate adequate time and effort to a complete warm up. ----------------------------------------------------------- Copyright © 2010 The Stretching Institute™ Article by Brad Walker. Brad is a leading stretching and sports injury consultant with nearly 20 years experience in the health and fitness industry. For more free articles on stretching, flexibility and sports injury, subscribe to The Stretching & Sports Injury Report by visiting The Stretching Institute. ----------------------------------------------------------- |
Saturday, 7 August 2010
11 Shin Splint Stretches You Must Use for shin splint prevention
Shin splints are horrible, intense pain that can't be "trained through" that can totally wreck your sports, walking or work-out program. Happily you can make sure that you do not get them by using simple common sense best shin splint stretches and training.
If you already have them then first you need to treat them. For that I recommend the R.I.C.E.R regime (Rest, Ice, Compression, Elevation, Referral) which comes before you can start prevention stretching.
shin splint treatment is not the subject of this article though, see my other article on shin splint cures
This article is focused on best shin splint stretches you can use post immediate treatment and for long term prevention of shin splints (and to help you build lower leg muscles like flexible steel cable so that you can train like crazy with no worries)
Shin Splint Stretches In Detail
It is a fact that your muscles are more flexible when they have been warmed up (common sense really) so it is clear that best shin splint stretches should be a core part of your warm up and down.
You may also want to set aside some time for a specific prevention of shin splints session 2-3 times a week if you feel the need.
OK so here goes 11 Top Stretches To Use From Now On:
1) In a kneeling position, point your toes out behind and gently sit back on your heels pressing the tops of the feet towards the ground.
2) Standing at arms length from a wall. Put your hands on the wall and keep your feet and knees straight. Then lean forwards as far as you can.
3) Stand with your feet flat in the ground. Bend your knees forward as far as you can while keeping your heels on the floor.
4) Put feet flat on the ground and have a partner hold them down. Have your partner put pressure on your toes and lift them against the pressure.
5) Sit with your left ankle on your right knee. Then apply pressure to inside of your foot (near your big toe) with your hand. Then and turn the foot up and in, using your leg muscles.
6) In the same position as above, put pressure to the outside of the foot (near little toe) with your hand, and turn foot down and out using the leg muscles.
7) In the same position as above, put pressure to the top of foot (near toes) with your hand, and lift the foot using leg muscles. Repeat these with the right ankle on the left knee.
8) Sit on a table or chair attach a weight (a bucket filled with stones or sand works well) around the foot. Without bending your knee move your foot up and down from the ankle - Start light and work up.
9) Attach one end of a stretching exercise elastic band to the leg of a table or sofa and loop it around the end of the foot. Move your foot up and down and side to side against the bands resistance. Try to draw the letters of the alphabet in the air with your big toe.
10) Stand erect and raise up and down onto your toes several times. You can make it harder by doing it while standing on a step and allowing your calves to stretch over the edge of the step.
11) While sitting lower and raise your feet with the heels on the ground as high and quickly as possible for 60 seconds. This is a great one to do during work days while sitting at your desk.
6 Shin Splint Stretching Prevention Strengthening Activities
Do these to build the strength in lower legs to flexi-steel levels! In all cases start slowly, short durations, sets or reps and build up. Go until you get regular muscle work out ache. If you get any hint of splint type stress pain stop immediately.
1) Walk down (then back up) steep hills
2) Walk on your toes.
3) Walk on your heels.
4) Walk with your feet turned inward and outward.
5) With your socks off, gather up a towel that is flat on the floor, using only your toes.
6) Pick up marbles using your toes.
Set aside some time for regular best shin splint stretches and lower leg strength exercises and that is what you will get. Result = You will create lower leg muscles with the strength of steel combined with the flexibility of limp rope and will able to run or speed march like a maniac with no problems!
Check http://www.squidoo.com/shin-splint-stretches, http://www.freestretching.info and shin splint stretches for more info and to learn more about emergency shin splint treatment and get a totally free 29 page download guide to stretches for sports performance and injury treatment and prevention that is perfect for creating your personal morning stretch sports stretching warm up and warm down program.
If you already have them then first you need to treat them. For that I recommend the R.I.C.E.R regime (Rest, Ice, Compression, Elevation, Referral) which comes before you can start prevention stretching.
shin splint treatment is not the subject of this article though, see my other article on shin splint cures
This article is focused on best shin splint stretches you can use post immediate treatment and for long term prevention of shin splints (and to help you build lower leg muscles like flexible steel cable so that you can train like crazy with no worries)
Shin Splint Stretches In Detail
It is a fact that your muscles are more flexible when they have been warmed up (common sense really) so it is clear that best shin splint stretches should be a core part of your warm up and down.
You may also want to set aside some time for a specific prevention of shin splints session 2-3 times a week if you feel the need.
OK so here goes 11 Top Stretches To Use From Now On:
1) In a kneeling position, point your toes out behind and gently sit back on your heels pressing the tops of the feet towards the ground.
2) Standing at arms length from a wall. Put your hands on the wall and keep your feet and knees straight. Then lean forwards as far as you can.
3) Stand with your feet flat in the ground. Bend your knees forward as far as you can while keeping your heels on the floor.
4) Put feet flat on the ground and have a partner hold them down. Have your partner put pressure on your toes and lift them against the pressure.
5) Sit with your left ankle on your right knee. Then apply pressure to inside of your foot (near your big toe) with your hand. Then and turn the foot up and in, using your leg muscles.
6) In the same position as above, put pressure to the outside of the foot (near little toe) with your hand, and turn foot down and out using the leg muscles.
7) In the same position as above, put pressure to the top of foot (near toes) with your hand, and lift the foot using leg muscles. Repeat these with the right ankle on the left knee.
8) Sit on a table or chair attach a weight (a bucket filled with stones or sand works well) around the foot. Without bending your knee move your foot up and down from the ankle - Start light and work up.
9) Attach one end of a stretching exercise elastic band to the leg of a table or sofa and loop it around the end of the foot. Move your foot up and down and side to side against the bands resistance. Try to draw the letters of the alphabet in the air with your big toe.
10) Stand erect and raise up and down onto your toes several times. You can make it harder by doing it while standing on a step and allowing your calves to stretch over the edge of the step.
11) While sitting lower and raise your feet with the heels on the ground as high and quickly as possible for 60 seconds. This is a great one to do during work days while sitting at your desk.
6 Shin Splint Stretching Prevention Strengthening Activities
Do these to build the strength in lower legs to flexi-steel levels! In all cases start slowly, short durations, sets or reps and build up. Go until you get regular muscle work out ache. If you get any hint of splint type stress pain stop immediately.
1) Walk down (then back up) steep hills
2) Walk on your toes.
3) Walk on your heels.
4) Walk with your feet turned inward and outward.
5) With your socks off, gather up a towel that is flat on the floor, using only your toes.
6) Pick up marbles using your toes.
Set aside some time for regular best shin splint stretches and lower leg strength exercises and that is what you will get. Result = You will create lower leg muscles with the strength of steel combined with the flexibility of limp rope and will able to run or speed march like a maniac with no problems!
Check http://www.squidoo.com/shin-splint-stretches, http://www.freestretching.info and shin splint stretches for more info and to learn more about emergency shin splint treatment and get a totally free 29 page download guide to stretches for sports performance and injury treatment and prevention that is perfect for creating your personal morning stretch sports stretching warm up and warm down program.
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