4 Exercises to Increase Your Flexibility

Many people practice both cardio and strength training routines as part of their fitness plan, but fail to include exercises that would increase their flexibility. Not only does being more flexible benefit you in the gym by lessening your risk of an injury and increasing joint range of motion, it also helps you in your daily life, such as allowing you to easily bend over and tie your shoes.

Stretching is one of the best ways to get back or increase flexibility. There are two types of stretching – static and dynamic. Your fitness routine will generally dictate when each type is performed. Generally speaking, static exercises are done after a workout as a cool down, where dynamic exercises are done after a warm-up but before a workout to get you loosened up. With either type of stretching, you don’t want to stretch cold muscles, as this can lead to an injury.

Static Stretches

In this type of stretching, a muscle is slowly stretched and then held in the stretched position for several seconds before relaxing. If done properly, there is a low risk of injury, making it one of the safest forms of stretching.

(Image courtesy of Ambro at FreeDigitalPhotos.net.)

A popular upper body muscle group to stretch is the shoulder. To perform the shoulder stretch seated or standing:

• Hold your right arm parallel with the ground and across the front of your chest.
• With your left arm grab your right arm just above the elbow and pull the stretched arm.
• Pull gently until you just start to feel the stretch.
• Hold for 30 seconds and then release.
• Repeat with the other arm.

A great lower body static stretch is the butterfly groin stretch. To start, sit on the floor with your back straight: 

• With the soles of your feet together, grasp your ankles and pull both of your feet towards your body; allow your knees to come up and out to the side.
• While still grasping your ankles, gently push your knees down towards the floor.
• You will feel the stretch along the inside of your thighs and groin.
• Hold for 30 seconds.

Dynamic Stretches

Dynamic stretching is stretching while in motion. The muscles that will be used in the upcoming workout are stretched, but are not held in the stretched position as they would be with static stretching.

One great stretching exercise for the lower body is forward lunges. To start:

• Keep your upper body straight, shoulders back and look straight forward.
• Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Ensure your front knee is centered over your ankle; your other knee should not touch the floor. 
• Push back with your front leg to the starting position. 
• Do 5 to 10 repetitions and then switch legs.

(Image courtesy of marin at FreeDigitalPhotos.net.)

To increase the flexibility in your back, do some side bends:

• Stand with your feet shoulder-width apart and arms straight in the air.
• Without moving your lower body, slowly alternate bending laterally to your left, back up and to the right as far as possible. 
• Do 5 to 20 repetitions in each direction.

Stretching is an important part of your fitness routine. Not only does it complete your fitness plan, but increased flexibility makes many everyday life tasks easier.

Check back Thursday for a great stretching routine to try!

The Importance of Stretching for Flexibility

When people consider their diet and exercise regimen and how they can improve it, they very rarely consider the benefits of simple stretching. Stretching can help you increase your balance, strength, and flexibility - all of which are important for maintaining fitness and avoiding injury. Stretching for flexibility is beneficial in all aspects of your active life.

Why You Shouldn't Overlook Stretching
Stretching has so many benefits. At all levels, there are stretches that can be done to help increase your flexibility and strength, and even your balance. This can help you avoid injuries, feel limber, and give you more range of motion and energy.

How Stretching and Flexibility Helps Your Workouts
Stretching your muscles is a great way to prepare them for workouts of any kind, and is also a great way to cool down from a workout. Stretching before and after workouts helps work out lactic acid, prevents injury, and helps you feel less sore. Not to mention that the added flexibility will help you get the most out of your workouts. Hold each stretch for 30 seconds to 1 minute per side.

Great Stretches for Flexibility

(Photo courtesy of imagerymajestic at FreeDigitalPhotos.net.)

* Behind the Head Elbow Stretch - In either a sitting or standing position, simply reach one arm behind your head. Using the opposite arm, grab your elbow and press to increase the stretch. Hold the stretch and repeat on the opposite side.

* Lunge Stretches - Stand with your feet shoulder width apart and your hands on your hips. Step out wide with one foot, and then bend that knee, bringing the back leg down against the ground. Get as close to the ground as you can, trying to touch your shin to the ground. Hold this pose and then repeat on the opposite leg.

* Seated Twists - Sit on the ground with your feet out in front of you and then twist your torso to one side. Then bring your arms around to help pull your torso into a good twist. Hold this pose and then repeat on the opposite side. You can also do a second variation of this stretch with your legs folded “criss-cross”.

* Folding Stretch - Stand up straight with your feet just slightly apart. Keeping your posture straight, bend at the waist and try to hug your knees. If you are not quite at that level, just try to touch your toes or use blocks or the bottom stair to stretch as far as possible. Don't force it - just hold the pose and let your body stretch naturally.

* Butterflies - Sit on the floor with your legs out in front of you. Bring your legs in and touch the bottoms of your feet together, knees bent outward. Keeping your knees as flat on the ground as possible, grab your feet and try to bring them closer to your body. Without straining yourself, bounce your knees up and down a bit.

* Yoga Poses - There are a huge amount of yoga poses that are aimed specifically at increasing your flexibility. Two of these poses are called “baby cobra” and “downward facing dog”.

* Baby Cobra - Lie face down on the ground with your arms near your head, palms on the ground. Use your hands to push the top portion of your body off the ground, curving your spine backwards and looking up to the sky.

* Downward Facing Dog - Start in push-up position, and then push your hips up, folding your body in half so your bottom is up in the air and your head and arms are down. Your heels should be flat on the ground, stretching your entire body. If you can't get your heels flat on the ground with your knees straight, straighten your knees and let your heels lift up. Gradually work on getting your heels closer to the ground.

Stretching for flexibility will help you will all facets of your healthy lifestyle and exercise regimen. These stretches alone will be beneficial for your whole body and daily life, and when paired with your exercise routine will make a huge difference in your overall fitness and health.

The Importance of Exercise for Preventing Arthritis

Your bones hang out in a lot of joints. Knee joints. Hip joints. The joints in your fingers and the joints in your toes.

Wherever bones meet, there is also cartilage, a rubbery, protective layer that ensures your joints bend smoothly and painlessly. But even cartilage cannot do this tremendous job alone. A thin membrane called the “synovium” provides fluid that lubricates the moving parts of the joint. When the cartilage wears out and the synovium becomes inflamed, the result is generally a case of “osteoarthritis”.

Knee femur cartilage(Photo credit: Wikipedia)

In osteoarthritis, the cartilage can be eroded so much that bone does rub on bone. This type of arthritis develops gradually over a lifetime as a simple result of the wear and tear placed on your joints over the years. Very few people escape some degree of osteoarthritis, though the severity varies a great deal.

As a matter of fact, if you are over the age of 50, you are likely to have at least one joint affected by osteoarthritis. Osteoarthritis affects men and women equally and is by far the most common type of arthritis, with almost 16 million Americans in the list.

Exercising Your Prevention Options

Investing a little time in developing a good weight-bearing low-impact exercise and stretching plan can add up to great results when it comes to staving off arthritis pain. Strong muscles help protect the joints from wear and tear, and the movement keeps joints flexible.

That is why the quest for fitness is so important, no matter your age - even if you are 50 years and over. However, the unfortunate truth is that most Americans over 50 are still right where they always were - sitting back and watching others jog by. Most of them contend that that is just for people who have been athletic all their life, or some say exercise is for young people and engaging in exercise now will do them more harm than good.

There are still some that insist they do not just have time or they don't have the energy to exercise anymore. These are all lame excuses. In truth, regular exercise will actually increase your energy - and give you more time (to live, that is).

Preventing arthritis is not an exact science, but physicians have discovered a few ways to lower your risk.

1. Don't "weight" around

The single most important measure anyone can take to prevent osteoarthritis of the knee is to lose weight if they are overweight. Extra weight puts extra stress on your knees. If you are 10 pounds overweight, for example, you put 60 pounds per square inch of extra pressure on your knees every time you take a step. That extra pressure can slowly but surely erode the cartilage in your knees, leading to arthritis.

Numerous studies have clearly supported the theory that weight loss weighs in on the side of prevention. In one study, overweight women who lost 11 pounds or more over a 10-year period decreased their risk of developing osteoarthritis of the knee by 50%.

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2. Stretch those muscles

Any kind of stretching is good as long as you do not bounce, which can lead to a muscle pull. This is according to some of the professors of clinical medicine in New York City.

Try to hold a slow, steady stretch for 30 seconds to a minute, then relax and repeat. It is best to limber up by stretching before any exercise, especially running and walking. But it is also a good idea to stretch each day. Stretching lubricates and works your joints and keeps them in good working condition. Ask your doctor to teach you stretches that focus on potential arthritis trouble spots, such as the knees or the lower back.

3. Walking is one of the best and easiest forms of exercise

Take a good long walk at least three times a week or participate in a step-aerobics or low-impact exercise routine for maximum results. There is no proof that running is bad for the joints, but remember, it may aggravate an injury if you already have one. Just remember to check with your doctor before starting a new exercise program.

The bottom line is that of all the healthful habits, exercise is the most important. This is because people are designed to be active. Hence, it is really important for people to exercise in order to stay healthy and keep those joints well lubricated and free from wear and tear.

Just keep in mind that the unexercised body, even if currently free from symptoms of illness or problems like arthritis, is not at its full potential. Getting a fun, enjoyable and maintainable exercise program in place is one of the best things you can do for yourself this year!

Why You Need to Stretch

The body is flexible. Or, it is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You need to be able to zip the back of your favorite dress on your own. You must be able to reach that book you need off the top shelf.

These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have a problem, and it's time for a stretching program.

An elderly man at stretching exercises in gym (Photo credit: Wikipedia)

What Is Stretching?

Stretching is simply the act of extending to full length the body or a part of it. This activity involves straightening or stretching the structure or the limbs.

How Does One Properly Do Stretching?

Stretching is fairly easy. As mentioned in the introduction, it is involved in many normal daily activities. It can be done by any people, regardless of age.

However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly as part of a routine is very important.

Simple stretches can be done every day. They can be easily incorporated in your lifestyle and daily activities, and don't have to require a lot of time.

Stretching exercises can also be done while training or working out. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity - and also should be done after a workout as well.

There is actually an ideal length of time in stretching. It is best to do your stretching routine for about 10 minutes. This will give the body enough opportunity to move and flex all of the muscles, thus preparing it for more complicated and strenuous movements. Experts however would frown upon going much beyond 10 minutes. Stretching for 30 minutes or more can wear out the body and even over-stretch some muscles, causing soreness and tightness later - the exact opposite of what you want. (Forms of exercise that incorporate stretching, such as yoga, are exceptions - they provide alternating muscle contractions and stretches, which can be a great way to gain flexibility and strength at the same time.)

What Are the Benefits of Stretching?

1. Increase the Range of Movement
As one constantly does stretching exercises, the length of the muscles and the tendons are increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move easily, way before an injury can take place. Range of movement is very important for overall physical fitness.

2. Increased Ability to Perform Skills
When you have a wide range of movement, you will be able to do more things. For example, you can jump high without feeling any pain when you land back on the floor. This will also help you start a new sport or improve if you are already participating in one. Stretching in this aspect also allows you to have a more active lifestyle, which gives you a better chance of living a longer and healthier life.

 (Photo credit: Wikipedia)

3. Injury Prevention
One can prevent injury to joints, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured.

4. Reduce Muscle Tension
If the muscles are given regular exercise and stretching, it is less likely that they will contract painfully, and can help loosen sore spots or knots. This can definitely help relieve you of any muscle pain or problems.

5. Enhance Energy
Being able to move more will also give you more energy. Stretching will also help enhance your self-awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move and stay active.

6. Reduces Cholesterol
Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. This of course must be done hand-in-hand with a healthy diet. This could prevent and even reverse the hardening of the arteries, allowing you to avoid coronary diseases.

Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep your body healthy and flexible. See below for some helpful stretching exercise resources.


Stretching Guidance:
    

10 Things You Should Know About Stretching

Before fitness training of any kind, it is very important to do warm-up or stretching exercises to prevent accidents or injury, and enhance the benefits you will gain from your exercise session.  There are also a number of precautionary measures and tips that may serve as guidelines when getting ready to work out.

Here are 10 helpful tips:

English: An elderly man performs stretching exercises in gym (Photo credit: Wikipedia)

1.  To increase your flexibility and to avoid injuries, stretch before and after a workout.  Almost everyone knows that stretching before workouts prevents injuries during the exercises, but stretching after a workout, when muscles are still warm, can also increase flexibility and reduce soreness.

2.  Hold your stretching position for at least 60 seconds to increase flexibility.  While holding your position for 20 seconds might be enough for warm ups, holding each position for at least 60 seconds will improve the body's flexibility a lot more. Also don't bounce while holding stretches (see next tip).

3.  Do not repeatedly go into a stretching position then immediately return to the relaxed position.  This is more appropriately termed as bouncing. When stretching, hold that position for several seconds (see #2 above), and then slowly relax.  You may do this exercise repeatedly this way.  Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

4.  Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5.  Make sure that you have stretched or warmed up all muscle groups.  For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching.  Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it as far as it will comfortably go.  Then, do the same to the sides and the back of the head.

6.  Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7.  Work out considering only your capabilities and not of others.  Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it.  Increase your limits slowly.  Listen to your body.  There are days when your body may be too tired and you may have to consider reducing your range of motion. This is fine, and it's better to take it easy for a day or two than to injure yourself.

8.  Learn to rest.  Rest in between sets and stations to make sure that the body has enough time to recover its energy.  Also, it is advisable that you don't work the same muscle groups consecutively for two days.  The muscles actually grow in strength during the period when you rest and not when you are working out.

9.  Do aerobic exercises in intervals to strengthen your heart.  Aerobic exercises are those physical activities that use oxygen for fuel.  This includes cardiovascular exercises such as skipping rope, running or swimming.

10.  Music may help you when you want to train for longer periods or to increase your intensity.  You can use mp3 players, CD players or lightweight am radio receivers for this.  Just make sure that you brought your headset with you if working out in public so you wouldn't disturb people who don't prefer music while exercising.

Apart from preventing injuries and increasing one's flexibility, many people also find that stretching feels good for a tired body and helps relax your mind as well.

The Many Benefits of Stretching

In many exercise programs, be it weight lifting for building and toning muscles or cardiovascular exercises for increasing stamina and to lose weight, most people do not perform enough stretching exercises even though stretching exercises can be performed by anyone at any age unless that person has some physical restriction to stretch. What is worse, many people do not even stretch before and after exercising. Unknown to most people, stretching also has anti-aging benefits.

Benefits Of Stretching Exercises for Muscle Growth

Image via WikipediaStretching is an important aspect of exercising and should be a part of any exercise routine and program. There are many wonderful benefits when you perform regular stretching exercises. Stretching exercises not only help you to warm up and cool down before and after your workouts, it can and will actually help your muscles to grow bigger and stronger too. Don’t believe me? Then read on.

Stretching exercises help muscle growth because stretching lengthens your muscles and thus giving your muscle fibers a greater range of motion when lifting weights. So in effect, it recruits more muscle fibers and thus causing your muscles to grow stronger and bigger from your weight training.

By stretching your muscles after an intensive workout will reduce muscle soreness commonly known as DOMS (delayed onset muscle sore) which usually occurs a day after your workout.

Performing stretching exercises before your workout or before a physically demanding sporting activity will also decrease your chances of sustaining injuries and muscle cramps which will certainly destroy the joy of your activity.

When you stretch regularly, stretching exercises will help you gain agility which will make your daily chores much more pleasant and if you play sports, you will notice your agility is much better than others who do not stretch. This will put you in a more beneficial position against your opponents.

Anti-Aging Benefits Of Stretching Exercises

Image via WikipediaIf you are a baby boomer and age is catching up, this agility will make your life so much more pleasurable because you will be able to avoid stiff muscles and stiff joints unlike your peers who do not stretch. You will be more mobile, agile and suffering from less pain associated with aging and stiff body parts. These anti aging benefits from stretching regularly are priceless - benefits that money can never buy.

What's more, you can stretch anytime and anywhere as and when you like. Stretching exercises need not be limited to a pre- and post-workout activity. So start a stretching exercise routine soon and make it part of your everyday lifestyle. You will surely enjoy the pleasures and anti aging benefits that a regular stretching routine can bring you.