Title : Improve flexibility
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Improve flexibility
When it comes to the Big Three exercise - cardiovascular, strength training and flexibility - it's pretty clear what it can be overlooked. After all, while the prize cardiovascular and strength training for their role in helping you lose weight, build muscle and get fit, the benefits of flexibility training are less immediately alluring.
However, as the population ages, more of us are learning to appreciate the benefits of stretching. The flexible stand can compensate for age-related stiffness, improve athletic performance, and optimize functional movement in daily life. Research shows that flexibility training can develop and maintain range of motion and can help prevent and treat injury. In fact, the American College of Sports Medicine has added flexibility training in their general exercise recommendations, advising that stretching exercises muscle groups can perform two or three days a week.
How can include an effective workout flexibility in your training program? Here are some guidelines:
seriously think in terms of flexibility training, not only Short Stretch. Squeeze in one or two quick before or after a workout sections is better than nothing, but this approach will produce limited results. What's more, generic stretches may not be effective for your particular body. The more time and attention you give to your flexibility training, the more benefits you will experience. A qualified personal trainer, physical therapist or health professional can design a functional flexibility program specifically for you.
Consider your activities. Are you a golfer? Do you ski, run or play tennis? Make your home or work daily routines include bending, lifting or sitting for long periods of time? Functional flexibility improves stability and mobility of the whole person in their specific environment. An individualized program stretching is best to improve both stability (the ability to maintain ideal body alignment during all activities) and mobility (the ability to use the full range, normal movement).
give special attention to areas of difficult access. Often, shoulders, chest, hips and hamstrings are particularly difficult, but it is possible to maintain tension in other areas, depending on their history of injuries and imbalances in muscle groups. Unless you tailor your flexibility training to your strengths and weaknesses, it is possible to stretch the muscles already overburdened and areas that need training is lost.
listen to your body. Stretching is an individual thing. Pay attention to the signals of your body and not overexert yourself. Avoid bouncing or jerky movements gain momentum; this approach can be dangerous.
Instead, slowly stretch muscles to the end point of movement and hold the position for 10 to 30 seconds. Older adults, pregnant women and people with injuries will have to take special precautions.
Be creative. Varying your flexibility training can help fulfill it. You can use towels, balls and accessories resistance to add diversity and effectiveness of its stretch.
warm up first. Do not forget to warm up the muscles before you start. Brisk walking for 10 to 15 minutes is a simple way to do this.
Find a Class Flexibility that works for you. Classes that include stretching are becoming more popular and more diverse. Some combine cardiovascular and strength components with the flexibility training; others focus exclusively on stretching.
opens the mind and body. Did you know that your emotional state may affect your flexibility? If your body is relaxed, it will be more responsive to flexibility training. Listen to music and focuses on breathing can help you relax while stretching. You may also want to explore yoga or Pilates. In addition to stretching, classes in these disciplines may include relaxation, visualization and other mind-body techniques designed to reduce stress and increase attention.
Not only for the weak. Forget the idea that stretching is just for elderly, injured or unconditioned people. Many Olympic and professional athletes rely on flexibility training for peak performance.
do consistently. It does not help to stretch for a few weeks and then forget about it. Integrate regular stretching into your permanent fitness program. For inspiration, look to cats and dogs - who are practitioners of regular stretching dedicated and rarely are getting the kind of joint or muscle injuries that humans get
shoulders and trapezius Stretch
** stand with your shoulders back, chest out, and feet hip-width.
** clasp your hands behind your buttocks.
** Slowly lift your hands up and away from your body until you have reached the most comfortable position.
** Keep your chest and chin without hunching.
** Once you feel a comfortable stretch in your chest and shoulders above, hold this position for at least 15-30 seconds.
Lying Quadriceps stretch
** Lie face down on a mat.
** Lift your right leg toward your buttocks.
** Reach around with the right hand and grab the foot. Slowly pull down, stretch your quadriceps to the most comfortable position.
** Hold for at least 15-30 seconds.
Shin Stretch
** Using a wall or chair for support, place your left foot behind your right foot, with the top of his foot left on the floor.
** Extend the bottom of the left shin as far forward as possible. Slowly lower yourself by bending both legs.
** Once you have extended their anterior tibial to the most comfortable position, hold for at least 15-30 seconds.
** Switch legs and repeat.
hip, buttocks and back stretch
** Sit on the floor with both legs extended in front of you.
** Bend your right leg over your left leg, keeping your right foot flat on the floor outside the left knee.
** Place your left elbow on the outside of the right knee and extend your right arm behind you with your palms on the floor support.
** slowly turn the upper body to the right while looking over his right shoulder.
** lightly apply pressure with the left elbow on the outside of the right knee while turning. Be sure to hold their upper body.
** Once you feel a comfortable stretch in your hips, buttocks and lower back, hold this position for at least 15-30 seconds.
** Change sides and repeat.
Calf Stretch
** Place the sole of the upper half of his right foot against the wall. Slide your right heel as close to the wall as possible.
** Slowly lean forward toward the wall stretching the calves. Once the calf has spread to the most comfortable position, hold for at least 15-30 seconds.
** Switch legs and repeat.
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