Stretching For Dummies !!INSTALL!!
There are so many little ways that improving your flexibility can help in your daily life. So, why not give stretching a try? Investing in a consistent stretching routine can help you maintain general health, avoid injury and reduce stress. Stretching can be as simple as touching your toes and can be done almost anywhere, at any time. So, no more worrying about when you will fit it into your work day.
Stretching For Dummies
All these stretches can be done daily, and you will notice improvements in your flexibility by stretching more regularly. If you have a desk job or spend most of your day seated (like most people), there are some stretches that you can do periodically throughout your day to improve your posture and reduce low back pain.
Stretching for Dummies shows you that stretching is actually easy to do--and reveals how you can reap the amazing benefits of stretching anywhere, anytime. It explains in simple terms how you can stand taller, look thinner, keep stress from getting the best of you, keep your muscles from feeling achy, and nip injuries in the bud. You'll discover:
This easy-to-use reference also includes a list of ten surprising around-the house stretching accessories, along with ten common aches and pain that stretching can help. Regardless of how old or young you are, Stretching for Dummies will introduce you to a kinder and gentler form of flexibility that will reduce that nagging tension and tenderness in your muscles and truly make you feel good all over.
Includes routines for pregnant women, kids, and seniors Get stronger, look thinner, and nip injuries in the bud Stretching does much more than increase your flexibility -- it promotes relaxation, relieves pain, boosts your energy, and improves posture and performance. This plain-English guide starts you on a safe, healthy stretching regimen, giving you an array of practices for home, work, and on the go as well as specific stretches for target areas, such as the back. THE DUMMIES WAY(R) Explanations in plain English "Get in, get out" information Icons and other navigational aids Online cheat sheet Top ten lists A dash of humor and fun Discover how to: Establish a stretching routine Warm up and cool down Stretch for specific activities Prevent athletic injury Relieve computer-desk stress Stretch with a partner Get Smartemail@example.com Find listings of all our books
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Stretch Roping Dummies advises that the best ways to pull their dummies are by mule, Side-by-Side, ranger, or an ATV. However, there are other options you can consider, such as attaching your dummy to a lawn mower or utilizing a logging horse.
Static stretching is holding a position that stretches a muscle or group of muscles for roughly 10 to 90 seconds. An example might be pulling your heel behind you and into your butt while standing as a way to stretch the quadricep.
Static stretching should not be done before workouts as it can lead to a decrease in strength and explosive ability. This occurs because the sensitivity of tension receptors in the muscles is decreased.
Dynamic stretching will help with flexibility but even more so with your mobility by loosening up muscles, ligaments, and tendons. Tony Gentilcore does a great job explaining the differences between flexibility and mobility in this article.
Dynamic stretching actively moves a joint through a range of motion. It helps to raise body temperature, wake up the nervous system, increase oxygen uptake and blood flow, coordination, and visualization of proper movement and technique before exercising.
It is usually done as a way to trigger the stretch reflex before sports or other athletic events/movements. It is done by lightly bouncing while in the stretched position. Ballistic stretching can increase the risk of injury if done incorrectly by someone who is not already well-conditioned.
PNF stretching involves a 10 to 20-second pushing phase followed by and 10 to 20-second relaxing phase repeated for 2 to 3 sets. PNF stretching should only be done after training so as not to reduce strength and performance.
There is some evidence that regular static stretching outside of exercise may increase power and speed, and reduce injury. (1) (2) But overall, the best time to stretch is when your muscles are warm and pliable. This could be during a yoga or pilates class, just after exercising, or walk.
Regular stretching keeps your muscles flexible, strong, and maybe help to reduce injury by helping to maintain range of motion in the joint. Without it, your muscles become short and tight. However, you can also improve flexibility without regular stretching, simply by moving through complete ranges of motion in your exercises.
Static stretching may be a bit uncomfortable but work just to the point of slight discomfort for your first set. Focus on the breathing techniques I outlined earlier and on your next set try to push just a bit further in that stretch.
Like strength training, stretching needs you to apply progressive overload. To get more flexible you need to try and push a little further/deeper into your stretches. This teaches your body that it is safe. One way to do this is to get deeper into each stretch with every exhale.
When I first started stretching, my straddle was around 90 degrees and I would be leaning back to use my hands as support. I was never able to touch my toes growing up -while standing or in a seated position. Originally, I thought it was because my back was stiff but after I started stretching my hamstrings and hips regularly, I saw huge improvements in just being able to sit cross-legged on the ground and in a straddle.
In addition to these physical benefits, flexibility training can improve mood by releasing muscle tension and facilitating relaxation. For best results, do some form of flexibility training at least two to three days per week. However, if stretching is not currently part of your fitness program, you can enjoy the benefits of this type of training by incorporating just a few flexibility exercises for beginners at the end of your workout session. Here are three to get you started, and all you will need is a yoga or exercise mat:
Stretching is one of those things that sounds simple but can get pretty confusing. We know stretching is considered an important component of a well-rounded fitness program. It has some ability to prevent injury and can decrease soreness. The most important thing to remember is that we are all different, so the amount, type and length of stretching for each of us will vary. For example, if you tend to have loose joints and are naturally very flexible you may require less stretching and more stability training and strengthening. On the other hand, if you tend to be very tight and stiff, your body may require additional stretching time. For individualized stretching recommendations it is suggested you seek guidance from a licensed physical therapistor other qualified health care professional.
When should I stretch? Generally speaking, research suggests that the preferred pre-exercise, "warm up," stretching is dynamic stretching, while the preferred post-exercise, "cool down," stretching is static stretching. What does this mean? Well, think of dynamic stretching as a quicker (but not ballistic) stretch that occurs while moving through a controlled range of motion. Examples include alternating lunges and gentle straight leg forward and backwards swings. Static stretching, on the other hand, looks more like traditional stretching, is performed standing or sitting, and involves relaxing into a stretch for longer periods of time. Remember, whether dynamic or static, never bounce in your stretches, as this increases risk of injury.
Quadriceps: These four muscles make up the large mass of muscle at the front of your thigh. The quadriceps, or quads, help us straighten our knees and are a major stabilizer of the lower body. The two most simple ways of stretching the quads is either lying on your stomach or standing. If lying on your stomach, bend your knee, grab hold of your ankle and gently pull your foot towards your buttocks. If you have trouble reaching your ankle, use a stretching strap (like a yoga belt or rope) to assist you. The standing version of this stretch is a bit harder as it involves balance and increased stability. Once again grab your ankle with your hand and draw your foot towards your buttocks. In this position make sure your knees are close together, you are engaging your stomach muscles, and you are not arching your back. You may need to hold onto something stable with your opposite hand for balance.
Hamstrings: The hamstrings are the muscles on the back of your thigh and behind your knees. These muscles are the opposite of the quadriceps, as they assist with bending the knees. These muscles are often tight for runners so it is suggested to stretch them regularly. You can stretch these muscles lying on your back or standing. If lying on your back use a stretching strap around your foot to pull your leg straight up towards the ceiling. Try to keep your knee straight so you feel a stretch along the back of your leg. If standing, place your heel on a step or curb with your foot flexed and toes pointing upwards. Then, with hands on your hips, bend your back knee and push your hips backwards as if trying to sit in a low chair behind you. Keep your front leg straight so you feel a stretch behind that leg.
Ear stretching (also called ear gauging) is when you gradually stretch out pierced holes in your earlobes. Given enough time, the size of these holes could be anywhere from the diameter of a pencil to that of a soda can.
In 1927, an astronomer named Georges Lemaître had a big idea. He said that a very long time ago, the universe started as just a single point. He said the universe stretched and expanded to get as big as it is now, and that it could keep on stretching. 041b061a72