STRETCHING FOR HEALTH
Ridding body of stiffness will improve health and restore
youth .Nature intended the body to be supple and flexible. That explains why
children are born that way. But we get careless with our body management and we
become prone to all kinds of ailments. How can we expect to have wellbeing with
such neglect?
youth .Nature intended the body to be supple and flexible. That explains why
children are born that way. But we get careless with our body management and we
become prone to all kinds of ailments. How can we expect to have wellbeing with
such neglect?
Lack of flexibility is now seen to be a major cause of
general health problems and sports injury and is 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.
general health problems and sports injury and is 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.
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 is a lack of flexibility.
population with bad backs and knees have tight hamstrings and hips and the main
cause is a lack of flexibility.
But the body is quick to recover if we help it along with exercise.
Yoga with its emphasis on suppleness ensures that practitioners maintain youth
right into ripe old age.
Yoga with its emphasis on suppleness ensures that practitioners maintain youth
right into ripe old age.
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.
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.
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.
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:
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
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
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.
while you are at work to stretch that tension and stress from of your body.
EXERCISE 1
The Reed Technique: Standing with feet close together clasp
the hands and raise them over-head as you take in a deep breath. Tilt the body
to the left, breath out and count to ten. By this time you should breathing normally.
Take in another deep breath and return to the upright position drop the hands
by your side. Rest a while and repeat on both sides.
the hands and raise them over-head as you take in a deep breath. Tilt the body
to the left, breath out and count to ten. By this time you should breathing normally.
Take in another deep breath and return to the upright position drop the hands
by your side. Rest a while and repeat on both sides.
EXERCISE 2
Head to Knee (Standing) Technique: Stand with a feet close
together.Take a deep breath, raise the hands overhead and breathing out, drop
the trunk with palms flat on the floor beside the feet with head as close to
the knees as possible. Stay in the position for about 10 seconds. Return to the
upright position .Rest briefly and repeat. This exercise brings flexibility to
the spine. The hamstrings get a great work-out and the abdominal organs are
messaged to cure condition like constipation and indigestion.
together.Take a deep breath, raise the hands overhead and breathing out, drop
the trunk with palms flat on the floor beside the feet with head as close to
the knees as possible. Stay in the position for about 10 seconds. Return to the
upright position .Rest briefly and repeat. This exercise brings flexibility to
the spine. The hamstrings get a great work-out and the abdominal organs are
messaged to cure condition like constipation and indigestion.
EXERCISE 3
The Cobra Technique: Lying flat on your belly, arrange the
hands beside the shoulders. Take a deep breath and lift up the trunk, but don’t
straighten up the elbows completely. Breathe normally and stay in the posture
for about 5 to 10 secomds and then return the trunk to the floor. Rest for a
little while and repeat. The Cobra knocks out the rust of stiffness from the spines;
it helps to expand the lungs. It is of great help to asthmatics.
hands beside the shoulders. Take a deep breath and lift up the trunk, but don’t
straighten up the elbows completely. Breathe normally and stay in the posture
for about 5 to 10 secomds and then return the trunk to the floor. Rest for a
little while and repeat. The Cobra knocks out the rust of stiffness from the spines;
it helps to expand the lungs. It is of great help to asthmatics.
EXERCISE 4
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.
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.
start to feel that stress and tension building up.
EXERCISE 5
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.
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.
BENEFITS
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
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