“I never struggled with injury problems because of my preparation – in particular my stretching.” – Edwin Moses
C.H.A.R.G.E. #123
For the last few weeks I have written about the importance of daily exercise on our metabolism, health and fitness, and overall well-being. At the conclusion of this series, hopefully, you have the information, and will be inspired and encouraged to kick your workout program into another gear. With New Years just around the corner, could there be a better time?
You can’t discuss exercise without mentioning stretching and all of its benefits. Many of the injuries that we experience are a result of muscular imbalances. This is due to muscle tightness and weakness. A comprehensive stretching program performed on a regular basis helps to alleviate and prevent Flexibility, or the range of motion (ROM) about a joint, has several health benefits. The following list includes changes you will see if you regularly stretch
There are several types of stretching techniques that you can use to increase your ROM (note: all stretching should be to the point of slight discomfort, not pain!). Some of the following techniques are pictured in the website listed below.
1. Static Stretching – Holding a muscle in a stationary position for 20-30 seconds.
2. Dynamic Stretching – By contracting a muscle you stretch its opposing muscle by staying in motion. For example, extending your knee immediately followed by flexing your knee. By doing so you stretch your hamstring and then your quadriceps, respectively.
3. Active Stretching – By contracting one muscle group, you stretch its opposing muscle group. For example, contract your triceps muscle to the point that you stretch your biceps.
4. Proprioceptive Neuromuscular Facilitation (PNF) – Is used to enhance the neuromuscular (nerves and muscles) system of the body. The best results occur when you use a partner. While lying on your back, have your partner provide resistance against your leg that allows you to contract your hamstring (agonist) isometrically (you are trying to push your foot to the floor) for 6-8 seconds, then contract the hip flexor (antagonist) to allow for a further stretch on your hamstring.
5. Ballistic Stretching – This is when you take the muscle being stretched to its near maximal length and then bounce to stretch it farther. This is not advised because of its high risk of injury.
6. Active Isolated Stretching – When you assume a position and hold it without any assistance other than the strength of your muscles. As you contract one group of muscles, the opposing muscles are stretched.
There are many benefits of stretching on a regular basis and maintaining a healthy range of motion. By implementing a flexibility routine into your daily exercise program you can expect to see some or all of the following positive outcomes:
1. Reduces the risk of injury
2. Increases blood flow (circulation) to muscles stretched
3. Improves athletic performance
4. Reduces tightness in muscles that may be caused by stress
5. Improves posture
6. Increases relaxation
7. Increases flexibility
8. Reduces pain
9. Reduces muscle soreness
I have included the following links to help illustrate proper stretching exercise technique http://www.sportsinjuryclinic.net/cybertherapist/stretching/allstretches.php, http://www.shapefit.com/stretching-exercises-guides.html.
C.H.A.R.G.E. Questions: How could you add flexibility training to your workout routine? How could you benefit from a stretching routine? Where could you go to learn more about specific stretches that would help you?
1. According to WebMD.com, which of the following countries ranked #1 in life satisfaction in a 2010 study?
a. America
b. Germany
c. Denmark
d. Canada
e. England
Answer – C
2. According to WebMD.com, which of the following acts as a dehydrator when considering the total amount of water we are consuming?
a. Coffee
b. Tea
c. Alcohol
d. Oatmeal
e. Sugary Drinks
Answer – C
This Week’s Maximum Wellness’ FACT OR FICTION:
1. According to WebMD.com, which of the following is NOT considered a symptom of low blood sugar?
a. Sweating
b. Moodiness
c. Anxiety
d. Dizziness
e. All of the above are symptoms
2. According to WebMD.com, which of the following is a tip given to help off-set the side effects of chemotherapy from a nutritional standpoint?
a. Keep a food and symptom diary
b. Talk to a dietician
c. Stay hydrated
d. Eat small meals
e. All of the above
(This week’s answer will be given in next week’s MaximumWellness’ FACT OR FICTION section).
*Information gathered from http://www.webmd.com/balance/rm-quiz-happiness
*Information gathered from http://www.webmd.com/parenting/healthy-family-choices-11/healthy-beverages
*Information gathered from http://diabetes.webmd.com/h2t-managing-diabetes-11/default.htm?article=091e9c5e80854af0#nav
*Information gathered from http://www.webmd.com/ovarian-cancer/features/15-nutrition-tips-chemo
If you are interested in a personal training consultation, in-house personal training at my studio, wellness coaching by phone, or the three-month wellness journal, contact me at rustygregory@austin.rr.com.
