-Anthony D'Angelo
WEBSITE: http://www.webmd.com/fitness-exercise/guide/7-most-effective-exercises -get the most out of your workout by making it an effective exercise session!
So you only have a one hour slot to fit in a work-out. You zip down to the gym, hope on the equipment, burn max colories, wipe away your sweat and rush out to your car. This is good right?? Well, no, this is not a complete workout or the safest way to exercise.
Stretching is often forgotten as part of a workout regiment and many suffer because of this. Stretching works our flexibility which in turn improves the range of motion available to our joints. Flexibility helps to:
-improve posture by increasing muscle balance around a joint
-decreasing your risk of injury
-increasing blood sand nutrient supply to the muscles and cartilage which will reduce soreness after a workout
During any physical activity, muscles shorten and tighten. Stretching restores these muscles and lengthens them again. If this is not enought, stretching increases muscle tone, is linked to a better overall physique, decreases muscle cramping, lessens lower back pains, and heightens muscle effiency which is directly related to increasing overall performance.
Stretching is not intended previous to a warmup because muscles are cold and straining them could cause injury, but after a 3-5 easy warmup. Set aside time after a work out to stretch each muscle slowly and with controlled movement. This stretching should occur within 10 minutes of the exercise as to not let the body cool off completely. Each should be held for 10-60 seconds and repeated for 1-3 sets. This is not an exact science but will vary for each person and will depend on the intensity of the excersice. Hold the stretch until the muscle feels relaxed in order to maximize results. During stength training, it is also effective to stretch the muscle immediately following the exercise.
When not to stretch certain muscles:
-immediately following a muscle strain or ligament tear
-When muscles are inflammed or hurt
-After a fracture
-When sharp pains are felt in the muscle or joint
HAM STRETCH-sit and extend one leg with the opposite leg bent in front of you. Lean toward the extended leg until you feel a stretch in the back of the leg
LOWER BACK STRETCH-lie on your back and pull your knees towards you (so you are rolled like a ball) and rock side to side
QUAD STRETCH-stand on one leg and hold the opposite leg behind you, up towards your glute. Keep a slight bend in your supporting leg and pushing forward with your hip to get a deeper stretch
CALF STRETCH-on top of a step let one heel hang at a time until you feel the stretch in your calf
TRICEP STRETCH-extend one arm behind your head and get a deeper stretch by pushing on your elbow with the opposite arm
SHOULDER STRETCH-extend the arm across the front of your body, pushing your shoulder down and away from your ear. Grab above or below the elbow with your opposite arm
HIP FLEXOR STRETCH-release one leg behind you so that you are in a lounge position and push forward with your hip
UPPER BACK STRETCH-extend and clasp your arms in front of you and look down with your head
CHEST STRETCH-open up your arms, extending them behind you in a wide open position with your thumbs pointing up
BICEP STRETCH-stay in the chest stretch position and flip your thumbs so they face the floor
Work hard, but don't cheat yourself in the stretching!
Megan
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