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How To Stretch for Health
By the time you finish reading this article I'm sure you will
find time to stretch every day. The lack of flexibility in
people is now seen to be the major cause of general health
problems and sports injury and is also 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. The 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 of this is a
lack of flexibility.
Active-Isolated Stretching (AI)
Olympians have been employing Active-Isolated Stretching (AI)
now for about 10 years, but it has only recently been brought to
the public's attention.
I have used this technique on my clients for quite a while now
with great success, while adding renewed life and spring to
tired out muscles. AI stretching prevents injury, as
conventional stretching can cause real harm such as muscle pulls
and tears.
AI stretching does what stretching is supposed to do; it
transports oxygen to sore muscles and quickly removes toxins so
recovery is faster. It also works as a deep massage technique
because it activates muscle fibres during the actual stretch.
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.
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.
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.
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:
· Work one target muscle at a time. · Contract the muscle that
is opposite the targeted muscle, 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.
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.
· 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.
This exercise can be done while at the office anytime you start
to feel that stress and tension building up.
· 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.
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.
Your goal? To start utilizing these exercises every day and say
goodbye to your stress and tension.
About the author:
Gary Matthews is the author of the popular fitness eBooks
Maximum Weight Loss and Maximum Weight Gain. Please visit
http://www.maximumfitness.com right now for your 'free' weight
loss or muscle building e-courses.
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