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Exercises Stretching Body Muscles - The Benefits
Exercises Stretching Body Muscles - The BenefitsBy John Flanagan
A stretch routine is something most regular exercisers give a complete go-by. But reading this might make it your prime goal. It is hard work no doubt. But the results make it well worth the efforts involved. A stretch involves a lengthening of the muscles, ligaments and connective tissue that surround a joint and make the movement of the joint possible. The muscles, ligaments and the connective tissues could be considered the drivers and the joint could be seen as the vehicle that makes the movement. So stretching each part of your body will make you more pliable and prepare you for effectively adapting to any situation that may require movement.Here are the main reasons why you need to include stretching as part of your routine:
• Increases the range of motion (ROM)
Experts agree that flexibility forms the very base line of fitness. Pliable muscles and flexible joints function at a higher level of efficiency. Each set of joints have different planes in which they move; some move in the forward and back plane, some move from side to side plane, and there are also some that rotate round their own axes. Our everyday functioning does not ensure that the joints and muscles move in all the planes they are supposed to, nor do our daily movements guarantee that the body is moving to it's fullest capacity. Thus it is very essential that we train it according to increase and improve its range of motion very regularly. After all, not using it leads to losing it.
• Prevents injury
An active body is less likely to get injured because it gets accustomed to the out-of-the ordinary actions it makes and learns during a stretch routine. Consequently, joints and muscles that have a higher ROM are less likely to get injured. During a demand (exercise) or a sudden action (emergency), the muscles that have been regularly stretched, adapt to work by a previous memory and have less odds of getting injured.
• Improves posture, balance and coordination
Tight muscles are known to have a not positive effect on posture. In most cases this can be corrected with awareness and posture training. For example tight hamstrings pull into the pelvic area that could cause an excessive arch in the lower back. This in turn can be a leading causative factor of back pain. Muscular balance and kinesthetic awareness have to form the base line for any fitness program; and correcting afflictions are of paramount importance before setting on a fitness trail.
Researchshows that greater flexibility also increases neuromuscular coordination. The muscular system in the body function with the involvement of the central nervous system, and regular stretching enhances the speed of the nerve impulses that serve the muscles.
• Aids strength and cardiovascular training
A number of people mistake stretching for flexing. However, remember that both perform opposite functions. When a muscle flexes, it is shortening in length to complete its function. For example: a forearm picks up a pencil from the desk that is driven by the shortening of the biceps in the front of the upper arm, on the signal of the neuromuscular system. For the biceps to work efficiently, the opposing muscle i.e. in this case, the triceps (located in the back of the upper arm) need to be flexible enough to allow for the biceps to contract or flex fully. Now if the triceps were tight, the biceps cannot flex to its maximum.
That is why there is a symbiotic relationship between strength training and flexibility. If one muscle or muscle group is strong, it is so because the opposing muscle or group has allowed it to be so, during the contraction phase. Thus for imbalance not to occur (which can lead to injury of the weaker muscle) and for the opposing muscle to be equally strong, you need to work at both shortening and lengthening equally.
The same can be explained for the cardiovascular work. If the legs and the lower body (which work during the aerobic phase) have enough flexibility, they can contract with more efficiency.
• Relieves muscle tension
The stretching of any muscles helps in the early and easy dissipation of lactic acid, which builds up as a result of muscle activity and tension. This is why stretching is a panacea even at your workplace and provides immediate relief to the stress caused by knotted muscles.
Stretching is a must when it comes to preventing injury Whether your looking for more tips on stretching or daily tips on fitness, health and diet related topics, I invite you to check out http://www.fitnesshealthtips.comBy J. Flanagan Jr.
,How to Stretch For More Muscle Building and Less Injuries
How to Stretch For More Muscle Building and Less InjuriesBy Caleb O Lee
Some things are just important. I like to stress how important it is to warm-up before any kind of workout (whether it's a weight training session or a game of tennis) you need to be prepared. Even better, stretching has a lot of other benefits; not just as a warmup, however as a worthwhile addition to your fitness regimen in its own right.
I'll try in this article to convince all of you of the merits of stretching each and every day, whether or not you'll even be working out that day because flexibility is important to every aspect of your life, not just as a bodybuilder or athlete of any stripe. And it gets even more important the older you get!
Stretching will give you a greater range of movement which is handy in just about every situation you'll ever face in your daily life. Remember the last time you had to contort yourself to get something into or out of your crawlspace-style attic, for instance? Imagine how much easier that would have been if you were a bit more flexible. Or perhaps you have children it's easier keeping up with children after following a regular routine of daily stretches. And as you get older, you'll find range of movement is one of the first things to deteriorate so it's VITALLY important to start keeping yourself flexible now to slow down the aging process.
You'll be more relaxed. Stretching causes heart rate to slow and stress levels to lower somewhat. With regular stretching, this effect lasts far beyond when you are actually doing your stretches.
Did you know stretching helps pain relief? It's true: Sore muscles can actually be soothed by stretching. This may seem counterintuitive, however it really works! Next time you have some sore muscles, try a gentle stretch to get the blood moving into that area asyou slowly lengthen and contract the muscle through stretching while breathing deep into the area you want to relax and soothe.
Another benefit is better posture. This is REALLY important, especially for bodybuilders because bad posture creates muscle imbalances that lead to injuries.
A great many strength training exercises require you to keep your back and head straight, which can be difficult if you have poor posture. Not only that, however if you have poor posture you'll end up over strengthening certain muscles and weakening others (which is a major cause of back pain!) Stretching can help with this and help you both avoid straining yourself during exercises like squats as well as let you make the most of your workout!
Now, here's the last thing you should keep in mind You should warm up before stretching! Yeah I know, it seems like you don't need to, however you do need a small blood to get flowing. Just a quick walk with your arms moving freely as you do so is sufficient for this; however you don't want to go from a dead stop to a stretch. Because you need to make sure your muscles aren't totally "cold". And you certainly don't want to get an injury during your warm up! So now you know what to do -- so get stretching! I'll see you in the weight room!
About the Fitness expert: Caleb Lee knows a lot about building muscle. His website will teach you ways to build muscle fast.
,Why Should I Stretch?
Why Should I Stretch?By Dr Marybeth Crane
I have been running for almost 30 years with multiple coaches on numerous competitive levels, all of them told us to stretch daily to get faster and avoid injury. Yet many incredibly competitive runners never stretch and never seem to get injured. The jury is still out when it comes to stretching in the running community. Is there any proof that this common recommendation is actually valid? What do the studies say about stretching? Does it really prevent injury? Will it make me faster? Again, the experts really don't agree on much! In most arguments between stretchers and non-stretchers, it inevitably comes down to "stretching helps prevent injuries" and "stretching is a leading cause of injuries in runners".
The motion of running, repeated over many years, strengthens and shortens several posterior muscles. The most affected are the calves, the hamstrings and the lower back muscles. These muscles play a primary role in lifting the feet and moving the runner forward. Exercise physiologists blame shortened muscles for a reduced range of motion, decreased athletic performance and increased risk of injury. To add insult to injury, the aging process contributes to further loss of joint and muscle flexibility. The majority of runners and coaches believe stretching improves performance and reduces the risk of injury. In the meantime, experts disagree on the advantages and dangers of stretching. While many experts credit stretching with numerous benefits, improper stretching remains the second leading cause of running injuries! So, if we believe in stretching; what is the most effective method?
First and Foremost; the warm up and cool down should never be optional in your running routine. Cold muscles are at the highest risk for injury; by increasing the temperature of your muscles by warming up they will be more flexible and have an increased speed of motion. Warming up can loosen your muscles and soft tissue as much as 20 percent. The cool down allows blood to continue flowing through your muscles, working its way more slowly from a high level of exertion to its normal resting condition. Build stretching into your regular schedule, both before and after your daily run; after warm up and as part of your cool down. Take the time, it's worth it!
The Do's and Don'ts of stretching:
Do
1. Warm up prior to stretching. Walk or slowly jog at least 10-15 minutes prior to stretching. 2.Slowly add stretching to your workout slowly. Gently stretch a small more each day. Your muscles can actually stretch almost 1.5 times their length, however if you try to achieve this all at once you will hurt yourself! 3. Relax. Tension makes it almost impossible to stretch effectively 4. Breathe. That may sound easy however try to breathe from you diaphragm or stomach 5. Make it a routine, try to stretch every day, even if you don't run. Follow the same order of stretches every time for consistency 6. Listen to your body. Some days, less is more!
Don't
1. Don't bounce!! Bouncing risks pulling or tearing the muscle you're trying to stretch and relax. Muscles must be stretched gradually. 2. Don't hold your breathe 3. Don't stretch if it hurts 4. Don't forcibly stretch an injured muscle, gentle and less is more 5. Don't hurry through your routine 6. Don't listen to your friends opinions about the greatest technique for stretching Try them all and decide what works for you
Bottom line: Most experts agree that stretching reduces muscle soreness after running and results in better athletic performance. Gentle stretching after a race or intense workout can also promote healing and lactic acid removal from the muscles. Stretching is most effective when performed several times each week; at least one stretching session per week is sufficient to maintain flexibility. Most coaches and runners believe in stretching before and after every workout. The experts never agree on much, however the majority seems to feel that stretching is beneficial to runners if done properly. So follow the precautions outlines and always warm up prior to stretching. Your body will feel better and who knows, you may even get a small faster!
Why should you listen to me? Dr Marybeth Crane is a board certified foot and ankle surgeon and a veteran marathon running podiatrist. For a copy of her FREE BOOK or more information on running injuries, she can be reached at her website or peruse her musing on her blog! She also offers doctor-approved foot care products for your health!