Better flexibility brings better
performance in your chosen field of athletics. It decreases your risk
of injury through moving your joints about its full range of motion.
Stretching also enables your muscles to work at higher levels of
efficiency. Stretching also increases blood flow to your muscles. In
this it helps with recovery from exercise by speeding nutrients into
your muscles and lactic acid out. Stretching should be done at a
minimum of three times per week.
Improves range of motion in joints and
muscles – how far a muscle/joint can move without injury; We get
this by applying constant pressure to a muscle group in order to
lengthen it. This lengthening improves the range of motion and
reduces the stiffness and soreness. You should not, however, stretch
after your workout, just before.
Warm up then stretch
First, warm up. Get your blood pumping
a bit and your muscles loosened up some in order to elevate your core
temperature. This has neuromuscular benefits as it improves the
brain-body connection and function. This can also psychologically get
you pumped up for your routine. Warm ups also help to increase
metabolism (prime the pump to burn more calories). Studies have
proven that warming up and doing passive stretches, that it is not
bouncing but holding the static stretch, improve muscular performance
during your workout. The result is that your muscles work at higher
levels of efficiency.
Improves muscular coordination
Nerve-muscle impulse, or the time it
takes for messages to get from your brain to your muscles, is a
factor in how our body moves. Say that you are having a hard time
walking due to stumbling or tripping over your feet. This may be due
to brain messages not being transmitted effectively to the muscles in
your legs.
Here are some Do Nots to keep in
mind
- Stretch the muscle groups that you will be using
- Do NOT bounce, hold the stretch for 30 seconds
- Do not try to balance and stretch. Yes, it is fun and a great way to show off. It is also a great way to fall on your kiester, get hurt, and sideline yourself early on in your fitness routine.
Do stretch for tension, not pain. If
you are experiencing pain, as in. “Oh, now that is NOT right.”
Stop. See your doctor. Stretching will, as in must be and will be,
done daily. At least, I am going to be doing the stretches herein
daily. It's part of my challenge to me and to you.
Warm up
Fast Walking 10 minutes Or Jump Rope 3
minutes
Jumping Jacks 25
Seal Jacks 25
– This requires some explanation. It
will also require some getting used to and a good bit of laughing at
yourself as you get accustomed to this. The only difference between
these and jumping jacks is what you do with your arms. You start out
with your feet together and your arms out straight in front of you,
hands together. When you jump and spread your feet apart you spread
your arms out your sides so that you would look something like a
starfish. You jump up and pull your feet together and you swing your
arms together out in front of you just as you did when you started.
Please, keep your arms as straight as possible throughout the
exercise.
Standing Side Bend
This stretch will work on your
Abdominal Obliques which are located between your floating ribs and
the tops of your hip bones.
Stand with your feet together and reach up over you head with both
Forward Hang
This stretch will work your frontal
deltoids and your rotator cuff. The deltoids are your shoulder
muscles and are in three parts or heads. The rotator cuff is the thin
and vitally important layer of connective tissue that provides smooth
and painless movement for this ball and socket joint. Believe me, you
do NOT want to go through ANY kind of joint pain here.
Reach behind you
and put your hands together with your fingers interlaced. If you
can't mange this, you can use a small towel. It's all good, you're
working on it! Feet should be shoulders width apart. Now, bending at
the hips, lean forward, exhale, and raise your hands towards your
head. This movement is done at the shoulder and is where you will
feel some stretching.
Seated Back Twist
This is mainly for the Erector Spine.
These are the muscles that are along each side of your spinal column.
Their purpose it to keep your spine erect and flexible. There are a
multitude of things going on back there, as this picture plainly
shows. As anyone who has had back problems can attest to, as well.
Which is why it is vitally important to maintain a healthy and strong
back. If you have ANY problems with this one before trying it, see
your doctor. I do NOT want you to aggravate an already existing
issue.
Honestly, this is one of my favorites! It has helped me out of SO
much back pain over the years. Sit down and extend your left leg.
Cross your right leg over your left so that your right foot is as
close to your left hip as possible. Place your left elbow on the
right side of your right knee. Press back with your left elbow
lightly. This should be forcing you to twist tightly to the right. It
should be tight and make breathing a little difficult due to that
tightness. Hold this for 5 slow breaths and then repeat on the other
side.
Quad Stretch
The Quadriceps are the four muscles
that make up your thigh.
Standing near something for support, reach behind you with your
right hand and grab your left foot. Gently pull up on your left foot
and hold it steady. You should feel and look somewhat like a bow
without an arrow. Hold this for 30 seconds. Do it 2 or 3 times and
then repeat on the other leg.
Hamstring
What we call the Hamstring is the Bicep
Femoris, Semitendinosis, and the Semimebranosus. These muscles are
located on the back of the leg opposite the thigh muscles.
Stand with your feet together. Do not lock your knees in this, but
keep them just slightly bent. Bend at the hips and let your upper
body hang down. Reach a little bit further. Hold this for 30 seconds.
Repeat this two more times.
Calf Stretch
The calf is the meaty portion of your
lower leg. It's also the spot where many of us get the dreaded and
hated Charlie Horse … I know that is where I get them when I do get
them …
Stand one or two steps from a wall or telephone pole or something
stable. Step in with one foot and keep the heel of the back foot
down. Also, keep that back leg straight and in line with your hips
and shoulders. Lean in towards the wall, or whatever you're using.
You can have your hands up on that vertical surface. If you don't
feel a gentle, tight pull in your calf you need to move your back
foot further back and try it again. Hold this for 30 seconds and
repeat 2 more times.
Chest Stretch
Pectoralis Major and Minor are your
chest muscles.
Lift one arm up so that your upper arm is straight out to the side
and your forearm is straight up in the air. Place the upright portion
of your arm against the wall, pole or whatever you used for the calf
stretch. Now, turn so that you feel the stretch across the muscle of
your chest. That is the pectoral muscle. Hold this for 5 slow breaths
then repeat on the other side.
Lat Stretching
Latisimus Dorsi are the large muscles
that go from the back of your shoulders down to the base of your
spine. They also wrap inwards from around your rib cage.
Stand with your feet a little more than shoulders width. Raise your
right arm over your head and grab your right wrist with your left
hand. Bend to your left side and pull on your right arm with your
left hand. Hold for 5 slow breaths then repeat on the other side.
This stretching routine is to be done
as part of a daily workout routine, as I alluded to above. One that I
will be doing as part of a video fitness blog and posting soon. I
really hope to see you there. Please, join me on what will be a 2
month trek to better flexibility, strength, and stamina.
At any rate, please consider the
importance of stretching and how you could integrate it into your
daily routine. Apply these simple stretches so that you may find and
enjoy more flexibility and less pain in your daily life and mobility.
Happy living!
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