Archive for the ‘Stretching’ Category
Yoga for Weight Loss
While most people think Yoga is more for stretching limbs and becoming more flexible, it can also be an effective tool for weight loss. In truth, the body exerts a lot more effort when it is moving slow than when it is moving fast. Thus, the slow stretching movements of Yoga stretches exert a tremendous amount of strain on muscles, and can be a great tool for weight loss and stretching fitness is a viable option.
While Yoga stretches can be great for weight loss and overall fitness, it’s important to take a balanced approach with diet and exercise. The best thing about Yoga stretches is that they can be done almost anywhere without a lot of complex equipment. Thus, losing weight through fitness can be as simple as owning a pair of running shoes and a Yoga mat. Diet is also an important part of weight loss, thus eating lots of fruits and vegetables and avoiding processed foods is a good idea. Taking these steps will promote wellness and give us the figure we all desire!
Ways to Stretch
-Static stretches are to alleviate muscle imbalances, improve posture and prevent injury and each stretches should be performed 2-3 times and hold for 20-30 seconds.
-Active stretches gradually increases the joint range of motion by moving in and out of stretches in a rhythmic fashion and hold each stretch for only 2-4 seconds, performing between five and ten repetitions of each particular stretch. Active stretching, strengthens and stretches at the same time and helps improve posture and movement.
-Functional stretching uses the body momentum and muscles to take a joint to it’s full range of motion in the same way you move everyday and mimic the same movements. They are for a great warm-up prior to any activities, help in flexibility and the quality of your everyday life. Incorporating a program of functional stretching as you get out of bed in the morning is a great way to be more flexible throughout the day.
What stretch you should be doing is determined by which muscle are tight, so take your first steps to be a more flexible, healthier you and start stretching today. Check with your physician for more specific information.
Stretching Safely
When in our younger years,the flexibility of our body provided us with an easier way to accomplish just about any type of physical movements and as we are aging it seems that rust is taking over and even the simplest task ( tying our shoes) can be painful.
Incorporating a daily routine of stretching can bring back and increase flexibility and reducing the risk of muscle joint and tendon injuries.Stretching also improves circulation, increasing blood flow to the muscles. There are no disadvantages to stretching, unless you do it improperly. There is a few things to keep in mind and not to do before beginning any stretching : Do not stretch cold muscles, Do not overstretch and do not stretch a muscle improperly.
Always do some type of warm-up for at least 5 to 10 minutes, like jogging in place or rotation of your arms or a repetition of bending up and down. There will be some discomfort, especially if you are not used to stretching, but it should not be painful. And if you are not knowledgeable on how to perform the proper stretch for specific parts of the body, follow the directions of a stretching manual or program.
Again, flexibility will help you perform daily activities and reduce the risk of muscle, joint and tendon injuries, and even can help eliminate or decrease low back pain. Stretching increase your range of motion, which means your joints can move further before injury occurs, also remember that every joint is tied to another joint, so if one muscle or joint is tight it is going to affect an other joint or muscle.
Stretch Your Limits
Throughout junior high and high school, I enjoyed gym class – probably even a little more than the average kid. I looked forward to playing basketball, baseball and soccer, and the mile run was a grueling but rewarding workout. However, I dreaded one particular day of gym class that rolled around like clockwork each fall: the Presidential Fitness Challenge. On that day, students tested their fitness by maxing out on pushups, pull-ups, sit-ups and other assorted exercises.
I performed right around average for most of these tests, but then came the stretching exercise. We were required to sit with our legs stretched straight out, and then lean forward as far as possible to gauge flexibility. Much to my embarrassment, I was the least flexible student in the school’s history – the gym teacher assured me of this point. It wasn’t until years later that I began practicing flexibility stretches before competing in athletic activities. Those stretching routines have kept me safe from injury and increased my range of motion tremendously – something I never would have imagined back in school.