How To Stretch for Health
By Gary Matthews
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.
