Athletic Stretching Exercises
What I like about the supported upper back stretch is that you don't have to get down on the floor to do it. It's easy to do at the gym, at home, or outdoors. Just find a sturdy support that is about hip height. Be creative if you're outdoors, use the back of a park bench or even a tree. If you're at the gym, you probably can find a ballet barre, a ledge, or a railing. And if you're at home, use the kitchen counter or table. Modify the supported upper back stretch Try out the following tips to modify the supported upper back stretch (shown in Figure 4-9) Supported upper back stretch. Supported upper back stretch.
When you're doing the triceps stretch, remember to maintain good posture throughout the exercise. You may sit or stand during this stretch, and you need a towel, so go grab one now. Using the towel helps people who are very tight in the shoulders because the towel allows you to focus on your triceps without feeling discomfort in your shoulders.
Contract-relax stretching is documented to be at least 267 more effective than conventional relaxed stretching In addition to fooling the stretch reflex in the manner just described, isometric stretches enhance your flexibility by making you stronger in the stretched position. Relaxed stretching develops flexibility without strength. This is unnatural. Normally your body does not allow a range of motion it cannot control. A graphic illustration of this is a medical condition known as the 'frozen shoulder'. If, after an injury, you do not use your shoulder for a long time, it will lose much of its range of motion. Under anesthesia though, the surgeon can turn the shoulder through three hundred sixty degrees without trouble. To develop strength-flexibility with isometrics, stretch as far as you can, then flex the stretched muscle. Sounds just like isometric stretching, doesn't it
The purpose of dynamic stretches is to warm your muscles and loosen your joints. This section provides you with three functional, dynamic stretches to do before any workout. They add on to the work you accomplish in the rehearsal phase of your warm-up by continuing to warm up your entire body, introducing range of motion to your joints, and lengthening your muscles.
Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. It is a safe and effective method for improving flexibility. The soldier assumes each stretching position slowly until he feels tension or tightness. This lengthens the muscles without causing a reflex contraction in the stretched muscles. He should hold each stretch for ten seconds or longer. This lets the lengthened muscles adjust to the stretch without causing injury. The longer a stretch is held, the easier it is for the muscle to adapt to that length. Static stretching should not be painful. The soldier should feel slight discomfort, but no pain. When pain results from stretching, it is a signal that he is stretching a muscle or tendon too much and may be causing damage.
Standing Calf and Hip Flexor Stretch Hamstring and Back Stretch Standing Groin and Inner Thigh Stretch Standing Balance with a Twist Hip flexor stretch on one Calf Wrist and forearm Triceps Shoulder stretch with towel or Standing buttocks Seated buttocks Supported upper back
To do this you execute the first of the eccentric phase slowly under max tension (to reap the hypertrophy-stimulating benefits) and as you get close to the end of the eccentric range of motion, accelerate the weight downward to stretch it forcefully under load. As you reach the fully stretched position you explode upwards using the compensatory acceleration principle. The exact way of performing this technique safely will be discussed in the next chapter. But for now remember that the perfect eccentric rep starts with a slow, flexed phase and ends with a rapid stretch phase.
One of the current problems with stretching is that we seem to either devote way too much time to it, or no time at all there is no middle ground. Stretching for stretching's sake can be counterproductive. Recommending a generic stretching program can have some problems, not the least being that some muscles that should not be stretched will be stretched, and others, which need an improved range of motion, are neglected. This is where muscle testing and postural analysis comes in. By conducting a brief series of range of motion tests on the major muscle groups you can pin point which muscles are hypo-extensible (lack range of motion), hyper-extensible (too much range of motion), or adequate. This will enable the coach to select the proper stretching exercises needed.
In addition, using a partner is ideal for two types of stretches isometric stretching and PNF stretching. Although I don't describe any of these types of exercises in this book, more advanced exercisers can adapt these techniques to the stretches I describe for beginners. Check out the next sections for the lowdown on these types of partner stretches.
Americans lose flexibility as they grow older because they are used to relying on the elasticity of their tissues. A lifetime of activity builds up microtrauma in our muscles, tendons and fascia. When it heals, a scar is formed. It pulls the wound together, making the muscle shorter. Some American doctors believe that relaxed stretching after exercise can prevent the muscle from healing at a shorter length. That point of view gives credibility to some sick stretching methods.
This tells us that several stretching techniques should be used. If the problem is structural, static stretching will be adequate. But more advanced techniques such as PNF or ballistic stretching become necessary to solve range of motion problems due to neural factors. If adhesions are the cause of the problem an ART treatment is the best solution.
1 Indicates where you're tight and where your imbalances may be so you know where to focus your stretching program For example, by doing this self-test, you may discover that your quadriceps (muscles in the front of your thigh) are tight but you have a healthy range of motion in your hamstrings (muscles in the back of your thigh). Eventually this imbalance between these two opposing muscle groups may lead to an injury. Thanks to this self-test you now have the information to prevent that from happening by putting more time and effort into stretching your quadriceps and less on your hamstrings. If you're really dedicated to increasing your flexibility and you have made a commitment to stick with your stretching program, I suggest investing a few dollars and purchasing your own stretching strap it will be well worth the money. Until then, just use a small bath towel or gym towel.
A comprehensive professional fit can take about two hours and allows you to alter your bike to account for your muscle flexibility and the way you pedal. A professional bike fit can cost from 100 to 200, in addition to any parts you might need, such as a new saddle or handlebar stem. In addition to measuring basic fit, a professional fit will take into account
Weight training can help treat a variety of ailments, especially if combined with a good stretching program and sound nutrition. While we're not going to be so bold as to say that weight training can cure serious maladies like beriberi or foot-and-mouth disease, it often does wonders for an ailing body. Having said that, there are a number of conditions that weight lifting will exacerbate if you lift without medical supervision.
From the same position as in the preceding stretch, keep your weight evenly on both feet and sink straight down, lifting the heel of your back foot off the floor. Change sides. This stretches the hip flexor. 5. Quadriceps stretch. Stand near a wall, a chair, a barre, or another object, and hold on with one hand for stability. With your left knee slightly flexed, bend your right leg up toward your buttocks, reach back with your right hand, and grab your foot. Gently pull your right foot toward your body. Change sides. As an option, you can do a cross-stretch version in which you grab your left foot with your right hand and vice versa. Another alternative is to lie on your side on a mat or on the floor, bending the knee of the top leg toward your buttocks and reaching back with the same arm to grab the foot. This stretches the quadriceps. 9. Glute stretch. Stand on your left leg in front of a pole that cannot move and grasp the pole firmly with both hands. Place your...
We will complete the session with stretching for the tight muscles only. Another consideration - we won't apply aggressive stretching to a muscle that was trained hard during this session, or a muscle that is to be trained hard on the following day. We will only do light stretching for that particular muscle group.
I n addtion to strength and endurance, you need flexibility to help you move your joints through a full range of motion. Logically speaking, limber muscles can stretch farther and work longer than stiff, inflexible ones. All workouts must include a warm-up and cool down period that include stretching exercises to help develop flexibility and prevent injury. Some important stretching guidelines
Shoulder-width apart and your palms facing up. Slowly contract your biceps until your hands touch your shoulders (or as high as you can pull up), hold this contracted position for a two-count, and then lower yourself in four seconds back to the starting position. Repeat for your individual specific repetitions. When you can no longer complete a full repetition, step onto a chair that should be placed right next to you by the chin-up bar and, while still pulling with your arms, use your legs to assist you in getting to the top of the bar. Do this for 2 more repetitions. Then, using your legs, stand on the chair until your chin is over the bar and lower yourself down using arm strength alone to the bottom fully stretched position. Repeat this negative rep 3 more times. When you can perform the upper number of your I.S.R., increase the resistance by attaching weight to your torso and attempt to complete the lower number of your I.S.R. yourself until your knuckles are touching your...
We start with warm up and dynamic flexibility, then hit two or three body parts per workout for advanced bodybuilders. Rep ranges vary from as low as 4-6 on strength days to 8-12 on hypertrophy days, with high reps thrown in occasionally, especially for lower body. I often mix heavy and medium work in the same workout as well. I use a lot of supersets as I think it's one of the best techniques because of the way it increases results while improving time efficiency. I also use a lot of my own unique intensity techniques as opposed to just doing straight sets of straight reps. I try to expose the body to some type of new stimulus at every workout while also maintaining continuity and progression over the previous workout at the same time. I finish with static stretching. Workouts usually last 45 minutes to an hour.
Reaching, twisting, and bending are everyday movements, which require many muscles to work together at the same time. These stretches are called active, dynamic stretches in which you move through the stretch and do several repetitions, but you don't necessarily have to hold the stretch for the full 30 seconds.
Find below some examples of active stretching exercises. These exercises should be performed in the morning and before any training session. Ensure you use exercises that cover all the possible movements of the body. Static stretching is the more familiar type of stretching. You should use the appropriate stretches that target the muscles that are specifically tight on your body.
If you feel you need to warm up a little more perform one more warm up superset complete with stretching. Between this super set I like to hang from a Chin Up bar to really stretch my back. Experiment with the angle you are hanging to get a good stretch then start your count to twenty. Perform these exercises following the established pattern stretching the chest between sets by putting your right arm out to the side parallel to the floor and grabbing a pole or workout machine. It doesn't matter which one as long as it is stable and your arm is parallel. As you are holding the pole, your palm facing forward, push your right chest forward by twisting at the waist. Keep your shoulder and arm stationary, embraced by the pole. You should feel a good stretch in your right chest muscle. Count to twenty holding a good stretch then repeat with your left side. Perform your two working sets then move to the next superset Keep up the pace here now remember your goal is to finish this workout in...
Key point(s) Get a full back stretch in the low position. Really focus on stretching the back, not the arms. Keep the hips, feet and shoulders aligned during the whole movement. Key point(s) Get a full back stretch in the low position. Really focus on stretching the back, not the arms. Keep the hips, feet and shoulders aligned during the whole movement.
The key to this exercise is to concentrate on using the back muscles in a totally controlled movement, at a medium speed, while getting a full stretch and that 6 second contraction at the top of each rep. Perform 4 sets of 8-10 reps with good form. This movement will amaze you with its mass and strength building potential.
One of the safest and most beneficial types of flexibility exercises is static stretching. Static Stretches are slow, controlled movements through a full range of motion. The term static means the stretch is held at the end of the joint's range of motion. These static exercises are considered safe and effective because they stretch the muscles and connective tissue without using fast movements that will be resisted by the muscles. These exercises can be done actively (e.g., you contract the opposing muscle group to stretch the target muscle group) or passively (e.g., you use a towel to stretch the muscle). Incorporate the static stretches in Table 9-1 in your exercise program. These exercises target the muscle groups shown in Chapter 7, Figure 7-2. Select at least one stretch for each muscle group. Hold each stretch for 10-30 seconds then rest 10 seconds. Repeat each stretch 2-5 times. Muscle balance also applies to stretching, so stretch opposing muscle groups (e.g., stretch...
I'm not talking about regular stretching exercises, but rather lifting exercises in which the range of motion is very important and in which the target muscle is fully stretched at one point in the movement. Recent neuromuscular research has found that the nervous system will activate more motor units in a muscle following a stretch. I'm not only talking about the stretch (or myotatic) reflex, but rather the effect of controlled stretching of a muscle on its activation. If you can innervate more motor units, more muscle fibers will receive a growth producing stimulus making your progress that much faster.
Key point(s) This movement is actually more effective than the military press when it comes to recruiting HTMUs because putting the bar behind your neck increases shoulder stretch. However the muscle unloading issue is still present. We can remedy the unloading issue by not putting the bar on the shoulders in the low position (only lowering it to ear level) but this will then reduce the deltoid stretch. This exercise is a bit more dangerous than the other shoulder movements.
Key point(s) Keep the knees bent at around a 135 degrees angle. Lower the bar by pushing your hips back. Keep the lower back flat. Focus on getting a good stretch in the hamstrings Key point(s) Keep the knees bent at around a 135 degrees angle. Lower the bar by pushing your hips back. Keep the lower back flat. Focus on getting a good stretch in the hamstrings. The advantage of the dumbbell variation is that you don't have to have an internally rotated shoulder position as you do with the barbell. The arms can stay in a more natural position. Key point(s) Keep the legs straight. Lower the bar by pushing your hips back. Keep the lower back flat. Focus on getting a good stretch in the hamstrings.
Your age and sex dictates your choice of stretching exercises, even more than your sports and activities. It is unfortunate that youth coaches and other people who should know better do not appreciate this simple fact. Fillipovich goes as far as to state that children younger than ten or eleven, girls and boys, should not do any passive stretching at all no contract-relax, no relaxed stretching, nothing of the sort Women who are pregnant, or who have had a child within a few months, should be especially careful with stretching. They should seek their doctor's advice. Delivery of a child requires extraordinary flexibility and the woman's body releases the hormone relaxin to loosen the ligaments. Relaxin is not selective, all the ligaments are affected. They will not tear easily, but will stretch beyond the norm leading to joint instability.
I would also like to suggest static stretching. This form of stretching has come under heavy criticism as of late, but I think some is unjust. Static stretching can take on many forms including some types of yoga. The benefits are similar to massage, but for different reasons. For many static stretching sessions help relax the mind that is often responsible to many tension holding patterns and chronic tightness. This is also a form of strength-endurance that is hard to replicate in most training programs. Such static strength-endurance can help with the stabilizers and muscle imbalances.
Calf Stretch Hold 15 to 30 seconds each leg (page 91) Calf Stretch Hold 15 to 30 seconds each leg (page 91) Triceps Stretch Hold 15 to 30 seconds each side (page 95) Triceps Stretch Hold 15 to 30 seconds each side (page 95) Low Back and Glute Stretch Hold 15 to 30 seconds each side (page 98) Low Back and Glute Stretch Hold 15 to 30 seconds each side (page 98) Hip Flexor Stretch Hip Flexor Stretch
Key point(s) The cable pulls you forward and thus allows you to lean back more as you squat, so you can get a better quadriceps stretch. The movement also unloads the back so the quads take on the bulk of the work. Key point(s) Keep the legs in contact with each other for the duration of the movement. Elevate the heels to allow for a better quadriceps stretch and a decreased glutes activation. Key point(s) Performing this exercise with the front foot lading on a block increases the overall lower body stretch and makes this exercise all the more effective. It can also be done using dumbbells.
A very important part of overall fitness is being able to maintain your balance. Not only will this rhythmic full-body stretch wake you up, energize you, and lengthen your spine, but also it can help improve your balance, which means less accidents throughout the day when you're climbing stairs or carrying groceries or your kids.
Grab the bench with your hands a few inches behind your head. Slowly bring your knees up above your head. Push through your rib cage at all times. Don't jerk or use momentum, but always keep your knees bent during this exercise. When you reach the top, slowiy lower your legs. If you have advanced training, try to lower your legs while they're fully extended (fully stretched), and then when your butt almost reaches the bench, bend your knees and land your feet on the floor. Repeat 5-7 times. When you reach a point where you can no longer bring your legs above your head, do partial reps.
Experts recommend getting up out of your chair a couple of times an hour, or more specifically, taking 3- to 5-minute breaks every 20 to 40 minutes. Whenever you get up from your desk at work, or if you get a chance to stretch your legs during a plane flight, choose from the following selections of stretching exercises to help lengthen your muscles, reduce stress and tension, and get your blood pumping again and in turn, sitting still will feel a lot less like hard work.
When we wake up, our natural instinct is to take a good stretch. We tend to arch our back, open our arms, and stretch our spine and most of us do this without even thinking about it. You can build on this natural tendency to help start your day right. Set your alarm five minutes earlier, and while you're lying in bed waking up, start your day with a conscious stretch. As you lie there, make yourself as long as you can by reaching your hands over your head, stretching your legs, and pointing your toes even if it pulls your covers out of place or you have to lie at an angle on your bed. Next, curl up into the fetal position so your back is rounded to stretch your lower back, and then make yourself long again. It's amazing how good you will feel when you begin to loosen your muscles from whatever your sleeping position was and get the blood flowing.
START Attach a D-handle to the upper pulley, standing a few feet away with your right side and arm facing the weight stack. Grip the handle with your right hand, palm up, and bring it toward your temple, firmly holding it in this relative position throughout. MOVE Contract through your obliques, pulling down through your ribcage and serratus muscle, pausing a moment at the peak contraction before slowly returning to the start. At the top, you can hyperextend slightly to get a good stretch through your side before beginning the next repetition.
Like a good play or movie, a good warm-up has three acts or phases. These three phases are important because, first, they mimic the movements you'll be doing in a slower, less vigorous fashion to help prevent injury. Second, the dynamic moves allow you to increase your range of motion. And finally, the static stretching phase helps you increase muscle length, which results in increased flexibility. 2. The dynamic stretching phase This phase refers to general, full-body moves that aren't directly related to your intended activity. Such moves should be large range-of-motion moves, traveling through all three planes of motion. They should be dynamic in nature, fluid, and rhythmic. 3. The multijoint static stretching phase After a few minutes of mimicking your workout, and then going through some integrated, dynamic stretches, your body will be warm enough to perform a few multimuscle static stretches to introduce length to the muscles and mobility to the joints. Never start your warm-up...
Bend your knees. Hold the handle or bar attached to the pulley's cable. Arch your back and sit at a 90-degree angle. Pull the bar or handle to your upper abs, just below the chest. Pause for a second. Squeeze and then slowly return to arm stretch (starting position). On the fifth rep, pause at peak contraction for 5-7 seconds. Squeeze the bar to your body on each second count. Then slowly return to arm-stretch position, and bend forward fully stretched.
Standing calf and hip flexor stretch The standing calf and hip flexor stretch. To make this stretch more dynamic, alternate it with the hamstring back stretch in Figure 11-5 later in the chapter. The standing calf and hip flexor stretch. Hamstring and back stretch Hamstring and back stretch. To make this stretch more dynamic, alternate it with the standing calf and hip flexor stretch in Figure 11-4. Hamstring and back stretch.
Stand in front of an upright object, such as a chair, high bench, or a window. Place one leg fully stretched out on the upright object. Your standing leg should be in a locked-out position. Lean forward and try to grab the toes of your elevated foot. Keep both legs fully stretched at all times. If you can't reach your toes, just go as far as you can. When you feel that you've reached maximum stretch, hold the position for 5-10 seconds. To avoid muscle tears, don't press too hard. Relax, go back to starting position, and then do it again. You'll feel the stretch in your hams. Repeat 2-3 times, and then change your legs. Repeat again for 2-3 sets.
Begin with your arms straight, biceps fully extended, and your upper body leaning slightly forward. With an explosive motion, curl the weight towards you contracting the biceps. During the curling motion, move your upper body back to an upright position. With control, lower the weight back to its original position getting a good stretch and lean slightly forward.
Stretching exercises must be performed slowly and carefully, with a fixation of the stretched position for a minute or so. While holding the stretch all your intentions should be on relaxation, a reduction of tension in the stretched muscles. Such mental concentration enables one to reach stunning results.
A kickboxer who had practiced mainstream PNF diligently for years came to me as the last resort. He was only three inches off the ground in the side split, yet never got any deeper. 'Experts' had told him it was not meant to be, he was not built for splits and too old. With the variation of isometric stretching described in this chapter, I put him in a full Russian split in ten minutes, screams notwithstanding. This powerful variation of isometric stretching, 'the Clasp Knife' method, does not bother tricking the stretch reflex it aggressively cancels it out
Gymnasts and dancers overdevelop their hip flexors with all the leg raises they do. Eventually, in spite of all their splits and stretches, these muscles shorten (If you are curious why it happens, why relaxed stretching cannot help it, and what can be done about it check out Power Stretching, the book.) They pull on the spine, inducing unhealthy hyperlordosis, or an exaggerated arch of the lower back.
Now repeat the test but this time bend the knee to ninety degrees to start. This method of looking at hamstring length usually does a better job of telling the truth because the straight-leg method is fraught with ways to compensate. Again have your partner straighten your leg. When they reach that position of obvious resistance, note the position. Your partner will be able to straighten your leg with enough force, much like your quads can, but they are simple stretching collateral connective tissue at this point. In the fully stretched position, you leg should be no farther than 20 degrees from straight up and down. Where you able to hit 80 degrees This length would earn you a C grade in hamstring flexibility. While this is adequate for most people, it is not for us. Now apply a little bit of CrossFit motivation and record everyone's hamstring ranges on the wall. Create awards for hams of shame and hams of fame.
Dynamic Stretching Dynamic stretches of the muscle groups to be exercised during FT should be performed following a warm-up. Dynamic stretches should not be jerky movements. In fact, any slow, controlled movement that simulates the activity to be performed, executed for approximately 2 seconds, is sufficient. Some suggested dynamic exercises are provided in Table 7-1.
Post workout meal or meal replacement within 30 minutes after workout. Hot baths the night after a tough workout. Static stretching on days off especially the hip flexors, hams, low back and glutes. Receive ART once a week if possible. If not possible, perhaps find a way to receive a full body massage once a week or every
As a result he developed silvery scars called stretch marks. Though he used a seemingly flawless technique-emphasis of a full stretch and contraction on each and every rep of a set for a particular exercise, he said that if he had it to do over again he would have avoided going to a full extension (as mentioned previously the Lat pull-downs was one exercise he didn't do to full extension) on any joint in any exercise. He felt hypothetically that this caution and common sense approach might have helped him to avoid the stretch marks.
When you train on a flat surface like the floor, you begin in a neutral position and this restriction makes it impossible for you to get a full stretch of the rectus abdominus. For an athlete, if the rectus abdominus is not trained throughout its full range of motion, it will not be able to contribute maximum power in activities like throwing and kicking.
This exercise was popularized in Europe by Swedish bodybuilding expert Ove Rytter in his book Effective Bodybuilding. Sit in front of a low pulley and grab a single handle attached to the cable. Abduct the upper arm, keeping a 90-degree bend at the elbow joint, and lower the handle by pivoting only at the shoulder joint. Get a full stretch, and rotate the arm outward to come back to the original starting position. Concentrate on moving the hand back as far as possible to take advantage of the greater overload range provided by the low pulley. This variation offers the advantage of allowing you to have resistance for a greater range in the contracted position when the upper arm is in the abducted position.
I Correct body alignment is important for good posture and to prevent injury. The total-body routine helps you find and maintain a neutral spine (keeping your hips, buttocks, and back all in one straight line) to assist in proper alignment. This stretching routine also helps you strengthen your shoulders and upper back so you can stand up tall and proud.
Partial Range Parallel Bar Dip- Parallel bar dips have long been a favorite exercise of bodybuilders in search of huge triceps. They are also a staple in the training of gymnasts and anyone who has seen an Olympic gymnast knows that they usually have enormous triceps. The problem with the full range variation of this exercise is that it puts a tremendous amount of stress on the shoulders and can lead to injury. For that reason, it is recommended that you do not descend into the fully stretched position and instead stop about two thirds of the way down.
As I already explained, the potentiation and activation exercises for the back can also be used as stimulation exercises if the load is adjusted accordingly. However there are several other great back exercises out there. Specifically there are three types of back movements vertical pulling, horizontal pulling and pullover movements. All three share one common denominator to be maximally effective, the back muscles must be fully stretched before starting the concentric portion of the movement. You must stretch open up the back, not stretch the biceps or shoulders. Remember that the muscle that is stretched the most is the one that will be recruited to the greatest extent. this exercise will be very effective to build upper back size. It allows for a full stretch of the upper back at the beginning of the movement, which as you know is very important. You should pull the bar towards your navel, squeezing the elbows in and bringing your shoulder blades together. While you need to try to...
Always proceed your stretching routine with a light warm-up. Your morning routine should consist of warm-up, static stretching, and finally dynamic stretching 3. Perform PNF stretching and or isometric stretching every other day. Include these stretching sessions in your actual workout. You should still begin your workout with a typical warm-up and include a static stretching and dynamic session in the morning
The Exercise While keeping your back flat against the bench and your palms facing forward, curl the dumbbells all the way up to your shoulders. Then slowly lower the weights until your arms are hanging straight down, so you get a full stretch on your biceps before you lift the dumbbells back up.
A series of warmup and dynamic stretching exercises that should be conducted prior to the main activity (e.g., formation run, obstacle course, circuit course, etc.), of every physical training session. 3. Daily 16 Warmup and Dynamic Stretching Descriptions (8) Trunk Lateral Flexion. Starting position is standing with feet shoulder width apart, hands on hips. Bend the trunk to the left side (1), pause, then switch to the right side (2) and pause. Repeat for 5 to 10 repetitions. Proceed to the Stretching Exercises. b. Dynamic Stretching Exercises (1) Upper Back Stretch. Starting position is standing with feet shoulder width apart. Extend the arms and clasp the hands in front of the chest. Push the arms forward rounding the shoulders and upper back. Hold the position for 10 seconds and breath naturally. The stretch should be felt over the upper back. (4) Hip and Back Stretch. Starting position is in the sitting position. Extend the right leg straight out and...
Should I see a doctor before I begin a stretching Dynamic Isometric Static-isometric-static Chapter 3 Testing Your Flexibility to Establish Your Stretching Routine 29 Chapter 4 Taking It from the Top Upper Body Middle of shoulder Back of shoulder stretch Supported upper back Seated upper back Triceps stretch with towel or Helping You Hold Your Extra-Large Handbag Wrist and Forearm Stretches 64 Hip flexor stretch on one Lying buttocks stretch with foot to opposite Buttocks Standing calf Chapter 8 Total-Body Stretch Seated triceps stretch with side Seated lateral shoulder Standing forearm Total body Standing calf Standing hamstring and calf Standing hip flexor Wrist and forearm Dynamic stretches for the Hip flexor stretch on one Calf Wrist and forearm Triceps Shoulder stretch with towel or Standing buttocks Seated buttocks Supported upper back
Static Stretching Static stretching refers to a slow, gradual, and controlled stretch through a full range of motion. This is a steady-intensity, long duration technique. Static stretching can be performed at two levels of intensity. Ballistic Stretching Ballistic or dynamic stretching involves bouncing movements in which the end point is not held. After a thorough warm-up of the involved musculature, ballistic stretching should be performed in a rhythmic movement that mimics a specific job or sport skill (e.g., swinging an ax, sledgehammer, baseball bat, or golf club). Ballistic stretching may promote dynamic flexibility and decrease injury potential for these high-speed activities. initially, movements should be small and gradually increased to larger ranges of motion. NOTE Ballistic stretching does involve a higher risk of developing soreness or injury. It should be avoided by people with a history of injury in the involved joints and reserved for sport specific training programs...
Training days are flip-flopped muscle endurance and strength are trained on Monday, Wednesday, and Friday, and CR fitness is trained on Tuesday and Thursday. Stretching exercises are done in every training session to enhance flexibility. By training continuously in this manner, equal emphasis
Technique To perform this exercise, lie across a bench sideways, with only your shoulder blades touching the top of the bench. With your feet flat on the floor grip the dumbbell with both hands and your palms against the flat part of the weight. Now lift your arm straight up from your chest. This is your starting position. As you inhale, slowly lower the weight behind your head in an arch, concentrating on keeping your arms straight. While doing this you must drop your hips towards the floor to keep yourself balanced. Once you reach a full stretch, slowly return the weight to the starting position. This is one of my all-time favorite mass exercises for chest and triceps because is so simple. Just lower yourself slowly, until you get a good stretch, pause, then push yourself back to the start. Remember to keep your elbows in.
Chapter 2 includes everything you need to know to get started stretching, including what props you might want to use and how much space you need. I also give you the basics of a safe stretching program, including exactly how each stretch should feel. And finally, in Chapter 3, I show you how to test your present level of flexibility, so you can figure out your starting point for your new stretching program. I even help you understand what flexibility is and talk about what you can change (and what you can't).
You don't need fancy equipment either. A chair or wall will do tor rising kicks, a pole or even broomstick for trunk twisting. You could construct your own punch bag from heavy leather or canvas. Simple weights, benches and bars needed are at any gym or you could provide your own for home use. It is advisable that you train with a partner when it comes to the stretching exercises and weight training.
Static stretching involves stretching to the farthest point you comfortably can and then holding the stretch (usually for 30 seconds). This technique is used primarily throughout this book for two reasons In the interests of full disclosure, static stretching can be further divided into two different types static-passive and static-active.
This move, also called Natarajasana, is quite elegant and reminiscent of a ballet move. Although Wii Fit Plus indicates this move can tone your hips and align your spine, it is actually a full body stretch that targets your shoulders, chest, abdomen, and legs. This pose is considered an advanced pose, and it may be a good idea to have a spotter around the first time you attempt it. Follow these steps
Human appetite is regulated by an incredibly complex number of biological systems including but not limited to the physical stretching of the stomach, the levels of different nutrients in the blood, brain chemistry, and even changes in fat cell size. Humans are also one of the few animals who eat for purely non-hunger related reasons. These include boredom, depression, because it's meal time, because we saw a tv commercial for something tasty on, because we are out with friends, etc.
START Take a wide grip on the bar and position yourself on the seat with your chest up. Lean back slightly. MOVE Squeeze your lats to initiate the movement, pulling the bar down in a smooth motion to nearly touch your upper chest. Hold the peak contraction for a moment, then slowly return the bar all the way up to get a good stretch through the working muscles. Don't rock back and forth as you rep stay relatively upright throughout.
Besides learning running techniques, soldiers need information on ways to prevent running injuries. The most common injuries associated with PT in the Army result from running and occur to the feet, ankles, knees, and legs. Proper warm-up and cool-down, along with stretching exercises and wearing appropriate clothing and well-fitting running shoes, help prevent injuries. Important information on safety factors and common running injuries is presented in Chapter 13 and Appendix E.
You should begin and end all workouts with stretching to improve flexibility and avoid injury, but you should pursue aerobic activities (for example, jogging and swimming) and anaerobic activities (for example, weight lifting) on alternate days. The key is to pick the right activities that develop and maintain each of the basic components of fitness and help you meet your specific goals at the same time.
MOVE Keeping your torso perpendicular to the floor and your back slightly arched, slowly pull the bar downward, focusing on your back muscles the entire time, until the bar touches your chest. At this point, squeeze your shoulder blades together for maximal contraction. Return to the starting position, extending your arms completely at the end of each rep to achieve a full stretch. START With your feet shoulder-width apart and your knees slightly bent, take a wide, overhand grip on the handles. Keep your back arched throughout the movement. MOVE Slowly move through a full range of motion, pulling all the way to your chest at the top and lowering to a full stretch at the bottom.
Subsequent chapters describe numerous specific stretching exercises in detail. Here, we will focus on aerobic fitness what it is, how to achieve and maintain it, and how not to overdo it. Later sections in this chapter will introduce training with weights, the concept of cross-training, and how weight training and aerobic training can complement each other.
Begin a stretching program Stretching easily and breathing hard Learning how to stretch different muscles While getting rid of your furniture might be good for your overall flexibility, it's likely to make your family and friends think that you've either had a momentous religious experience or you're absconding with company funds and heading to Mexico. Assuming that you keep your dining room set and Lazy Boy lounger, you'll be well served to do the next best thing embark on a regular stretching program. It might sound dramatic, but almost more than anything else we tell you in this book, warming up and stretching are crucial if you're to stay healthy and achieve your fitness goals. Joe, who spends a lot of time crunching his 6-foot, 4-inch frame into a narrow, tippy kayak, suffered from a number of chronic, nagging injuries the most pernicious being sciatica (a painful condition caused by compressing the sciatic nerve, which is located right behind the back pocket of your pants) in...
In her work as a physical therapist, Deidre saw countless injuries that were directly related to decreased flexibility. Not surprisingly, virtually every one of these people complained about lower back pain. Care to guess how well they did on the sit-and-reach test If you said badly, you win a tube of Ben Gay. Once they were given a comprehensive stretching routine, their symptoms usually disappeared.
Prior to your workouts, we want you to focus primarily on dynamic stretches, or stretches that are done while your body is in motion. After your workouts, or on off days from training, you'll do static stretching. Static stretching is the kind of stretching that most people are accustomed to. It's the type of stretching where you a hold a The reason why we suggest dynamic stretching before workouts and static stretching after is because static stretching has been shown to lead to decrements in strength and power production when done immediately prior to strength training. Since dynamic stretching can actually improve your training session, that's the one you'll be doing prior to exercise. In this chapter, what we've done is provide you with an array of static and dynamic stretches to choose from. Depending on where you're tight and what muscle groups you'll be training, you'll likely opt for certain stretches over others. We've also given you a couple of examples about how to best...
For people who have scoliosis (sideways curvature of the spine) the torso stretch is a good stretch for the opposite side of the curvature. For example, for a left-sided scoliosis, stretch the right side. This is a good stretch to do at any time, especially if you are at a desk and find yourself slumping.
Several new breakthroughs or secret techniques have been marketed as of late regarding stretching and flexibility development. Many people who have never stretched on a regular basis purchase these items and subsequently become more flexible. They do not realize that the majority of their flexibility improvements originate simply because they have begun to follow a regular stretching routine. If you stretch, you will become more flexible. There are obviously different methods, some more effective than others, but stretching should not be confused with a secret voodoo or clandestine operation. Studies have shown that maximum flexibility is attainable within two months of dedicated stretching. There is no magic formula, rather a consistent and intelligent effort. Let's examine the primary forms of stretching and why you should incorporate a stretching program into your routine As a Warrior, you most likely enjoy rigorous strength training, conditioning, and all out combat....
It can (and should) be included in the warm-up but only after the body's core temperature has been raised. Typical warm-up activities include light jogging, jump rope, or jumping jacks. The idea is to loosen up the muscles of the body. You should warm your body, raise your core temperature, get your blood pumping and then proceed with your stretching routine. The warm-up prepares your cardiovascular system, respiratory system, nervous system, and muscular system to accommodate our intense conditioning program. With these objectives in mind, you should NOT include active stretching, PNF stretching, or isometric stretching in your initial warm-up. These forms of stretching are very strenuous and should not be performed prior to your athletic activity. These intense stretching routines have a tendency to excessively fatigue the muscles, which will detract from your performance. The stretching phase of the warm-up should begin with static stretching and end...
Static stretching You should always finish your workout with approximately 5 minutes of light sport specific activity. We can use interval running as another example. After your grueling interval workout, you should finish with 5 minutes of light jogging, then some dynamic stretching, and finally a brief static stretching routine.
An active stretching routine uses a series of movements that serve to warm up and lengthen the muscles and connective tissues. A short routine should be used before every training session and upon rising. An example exercise would be arm circles, torso twists etc. Static stretching should be focused upon the tight muscles and there are three main techniques which can be used when stretching. These include tricking your nervous system to relax the tight muscle to give you dramatic increases in flexibility.
Position yourself firmly in a calf-raise slide machine with your feet no more than shoulder-width apart, so that only the balls of your feet touch the foot board. Take a deep breath and, maintaining a solid body position, lower your heels below the balls of your feet. Once you feel a good stretch, contract your calves to drive the slide up until your toes point down as far as possible. Exhale as you ascend. Additional exercises leg-press calf raise, seated and standing calf raises.
Stand with your feet shoulder-width apart. Lift your left arm up in an arc over your head and tilt your body to the right, getting a good stretch in your obliques at the side of your core. Reach and stretch your left arm as high as you can. Switch sides and stretch with your right arm. I Hip Flexor Stretch Kneel with your left knee on an exercise mat or carpeted surface and your right knee up. Place your hands on your right knee. Lunge forward slightly on your left knee to get a good stretch in your thigh and hip. Hold for a moment or two, then repeat the stretch on the opposite leg.
In order to make power training most productive, we want to be both glycogen and creatine loaded. Glycogen supercompensation, along with the water it brings into the muscle, increases strength through purely mechanical means. The physical stretching of the cell appears to act as an anabolic signal itself. Creatine phosphate provides the energy for high tension lifting. Ideally, you want ribosome activity upregulated so that the tension stimulus from the power training will generate real muscle growth.
No one test can measure total-body flexibility. However, field tests can be used to assess flexibility in the hamstring and low-back areas. These areas are commonly susceptible to injury due, in part, to loss of flexibility. A simple toe-touch test can be used. Soldiers should stand with their legs straight and feet together and bend forward slowly at the waist. A soldier who cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. The unit's Master Fitness Trainer can help him design a stretching program to improve his flexibility.
16.69 A flexible body helps protect you from injury, so long as you do not perform your stretching exercises in a way that exposes you to injury in the first place. 16.72 See the insider's tell-all handbook on weight-training technique for an illustrated step-by-step stretching program.
As an additional benefit, eating smaller meals overall has an effect on the stomach's stretchability, decreasing it over time. Basically, when you eat lots of large meals all of the time, the stomach stretches more. In that the physical stretching of the stomach is one of many signals for fullness, a stomach that is less easily stretched tends to fill up faster and let you know that you're full. The benefits of fiber go far beyond health, it is a potent aid to both weight loss and maintenance. The reason is that fiber (well, certain types of fiber) keep food in the stomach longer, promoting fullness. Additionally, that same fiber takes up quite a bit of room in the stomach and the physical stretching of the stomach is one (of many) signals for fullness. As well, fiber is chewy and takes time to eat, meals high in fiber tend to automatically slow down your eating, giving your brain time to register that you're full.
18.90 Even now, whenever I perceive any compression in my lower back, whether training related or otherwise, I do one or more of the back stretches described in the stretching routine in THE INSIDER'S TELL-ALL HANDbook on weight-training technique, or perform some inversion therapy. 18.93 Give serious attention to following a sensible stretching routine on a consistent basis before you get a serious injury. Do not wait until after you have been injured to start to appreciate the benefits that are possible from following a good program of flexibility work.
For people with certain types of injuries, stretching exercises are often prescribed to be performed every day, whether or not a workout is scheduled. If you have suffered an injury, consult your orthopedist or physical therapist about which stretches are helpful in your rehabilitation (and which could be harmful).
For example, if I am doing calve raises, I make sure that I go all the way down until my calves are at their maximum stretch, then I press up to complete the rep. When I am on my three minute break, I also do a deep calve stretch, just holding there and relaxing for a few seconds. Unfortunately, you can't get a good stretch while performing some exercises, so you must stretch afterwards. Study the section on stretching. It has some examples of before, during and after stretching.
Stand over the bar so it runs vertically between your legs, take a firm grip of the handles, head up back straight and with flexion in your knees take the weight by straightening your legs but leaving a slight bend. Begin to row the weight up to touch your chest. Expanding the chest and meeting your shoulder blades together at the top of the lift begin to then lower the weight under control whilst always keeping your back straight and head up. Try not to let the weight hit the floor, get a full stretch of the back then repeat for desired repetitions.
Resistance exercise should be performed 3 times per week with freeweights or machines. To prevent injury, the exercises should be done with instruction and under supervision until form and technique are perfected. A stretching program should be done following each aerobics session and resistance training session to maintain flexibility.
Movement due to momentum rather than muscular control. Ballistic stretching involves throwing a body part in order to stretch a joint beyond the range of motion attainable through controlled muscular contraction such as when bouncing at the bottom of toe-touches. It is an effective technique for causing injury to connective tissue, which can reduce
Stand with your feet shoulder-width apart. Bend your knees and drop down into a squat position with your hands in front of you, crossed at die wrist. Stand up again, bringing your arms above your head and reaching toward the sky for a full stretch of the spine. Repeat. Shoot for 175 in 5 minutes, 350 in 10 minutes, or 500 in 15 minutes.
To begin with, the resistance in the wrist curl is applied directly to your primary moving body part, the hands. Second, the arc of movement is such that the resistance increases as the work is performed. If the angle of the forearm on your thighs is proper, the resistance reaches its highest point just as the involved muscles reach their strongest positions. Third, the geometry of the involved joints and muscular attachments is such that the strength curve progresses throughout the movement, steadily increasing as the muscles shorten from full stretch to full contraction.
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Pull Down Abs- Stand with your back to a pull down machine and grab rope attachment behind your head. By contracting and pulling with your abs, lower yourself until your upper body is parallel with the floor. Pause for a second at the bottom and slowly lower yourself to the top. Pause again in the fully stretched position before beginning the next rep. Decline Sit Up- Lay down on a decline bench and lock your feet down either with a pad or with a partner's assistance. Hold a weight on your chest and contract your abs to lift yourself up to the finish position. Descend under control and pause briefly in the fully stretched position before starting the next rep. Side Raise on 45 Degree Back Extension- Position yourself sideways with your legs split and hold your hands behind your head. Descend into the fully stretched position and pause for a second before contracting your obliques and lifting yourself back to the top position. Hold a dumbbell behind your head or in the same hand as the...
These light-weight balls are becoming very popular in fitness centers and are excellent for abdominal, lower back, stability, and stretching exercises. The goal in resistance ball training is to keep your balance and stability while performing exercises on the ball, which acts as an unstable base. Resistance balls are typically 18 to 30 inches in diameter and cost about 30. Purchase a resistance ball that when you sit on it after it is fully inflated, your thighs are parallel to the deck. In addition, when you purchase these balls, you get a video of various exercises and routines. One drawback is that you need access to an air pump because, if the ball is kept inflated, it can take up a lot of storage space.
In a study conducted on young people who performed a strength-training program, the experimenters concluded that the strength-trained subjects were able to improve their range of movement far more than were the control subjects. In another study, forty-eight subjects who performed Nautilus strength training over a period of eight weeks improved their hip-trunk flexibility by two and a half inches without performing any stretching exercises, while simultaneously increasing muscle strength by 50 percent. 1 It follows that by performing appropriate exercise with resistance through a full range of motion, you will be doing everything that you should (and could) to improve your flexibility. Yoga or stretching exercises are not going to enhance your flexibility. Instead, either they will induce a state of sufficiency, which is a pulling or tugging sensation in the muscle that occurs because you've put it in a position in which it cannot contract (such as occurs with your quadriceps in a...
The key to doing calisthenic exercises safely is to use common sense. Also, ballistic (that is, quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. This is especially true if someone has had a previous injury to the back. If this type of action is performed, slow stretching exercises, not conditioning drills done to cadence, should be used.
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