Best Weight Loss Tips: Flexibility

Why Do Strength Training and Yoga Combo?

Combining strength training and yoga can have fat loss, mental and emotional benefits which get you closer to total wellness. Its not enough to only be physically strong. If you've been thinking about taking a yoga class, go right ahead. You should learn to do yoga correctly to get maximum benefits. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1Iy-oqcg9v0q3lhnIdbPfP4VyMibmX51ZoL0KiBOHwZoLpGG_IDD2TXriMTTs85MmhlnM6gJXMBfnSwn_fnyiJBGLnSZrI9q9aQAbvt0k5uA0yc2QNDtbM8qvDHQX4B94xr_xCFiCJOTm/s1600/yoga2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1Iy-oqcg9v0q3lhnIdbPfP4VyMibmX51ZoL0KiBOHwZoLpGG_IDD2TXriMTTs85MmhlnM6gJXMBfnSwn_fnyiJBGLnSZrI9q9aQAbvt0k5uA0yc2QNDtbM8qvDHQX4B94xr_xCFiCJOTm/s320/yoga2.jpg" width="214" /></a></div> According to a study commissioned by the American College of Sports Medicine, combining yoga and <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">strength training</a> helps you with anxiety, tension, energy and fatigue. Strength training improved muscle mass, fat burning, bone density, metabolic health and produced positive moods. Yoga provided the most benefits with anxiety reduction and calmness. Personally, I don't practice yoga. But, I am for any activity that promotes health and fitness. If you're looking for ways to enhance your fitness and well-being, disciplines such as yoga is a great alternative. Yoga also has strength benefits, especially in how it improves core strength and flexibility. There are many different disciplines of yoga so it is important to find the particular one that best suits you. Flexibility training is under-rated as a tool for injury prevention. Stretching your soft tissues (muscles, ligaments, tendons) will allow the full range of motion of your joints (in all 3 planes of motion). Some benefits of improved flexibility: 1. Flexibility training corrects muscle imbalances, increases joint range of motion, relieves joint stress, decreases excessive tension of muscles, maintains the normal length of all muscles and helps your body to function efficiently. This will help you workout harder without getting injured. Its also important to stretch your muscles between weight training sets. 2. You should incorporate static stretching and <a href="http://myfitnesshut.blogspot.com/2007/12/flexibility-article-series-part-3.html">dynamic stretching</a> into your workout routine. With dynamic stretching, you use your muscles to warm up your muscles with exercises like bodyweight squats, lunges and jump rope. Research suggests that dynamic stretching prepares your body best for your workout. Static stretches require little movement and a hold for 20-30 seconds. Examples of static stretches are the standing quadriceps stretch and the piriformis stretch. Static stretches should be done after your workout to bring your muscles back to normal length. 3. Use <a href="http://myfitnesshut.blogspot.com/2007/12/flexibility-article-series-part-3.html">self myofascial release with foam rolls (SMRF)</a> in your flexibility routine. It is a form of self massage and you can do it anywhere, anytime. 4. Also, use other massage techniques, such as deep tissue massage, to help relax your body and muscles. 5. If you are in rehab for an injury, flexibility is critical. You should rehabilitate the injured area as follows: a) restore the range of motion, b) restore flexibility and strength of the injured area and c) regain balance lost because of the injury. 6. There are also flexibility tests that you should have done such as the <a href="http://sportsfitnesshut.blogspot.com/2008/06/sports-flexibility-tests-part-1.html">sit and reach test</a>. It measures the flexibility of the lower back and hamstrings. You will want to avoid painful, nagging low back and hamstring injuries. There are many methods to use to improve your body's fat loss and composition. Use them! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! <div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a> </div>

Why Do Strength Training and Yoga Combo?

Combining strength training and yoga can have fat loss, mental and emotional benefits which get you closer to total wellness. Its not enoug...

3 Tips to Grow Under-Developed Muscles

Under-developed muscles on parts of your body leaves you frustrated as you seek your "dream lean-body machine!" <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0MgsqY7NrflEPzsCN3Ig4fak9agldGccje43fe-jhSHgr-hvZFHEYzDOPeGKAtQhHilkDr5qSEjAHaCd22eGC-bN9lpN22GMm4j0QH65e7I4AdvE3l0HYvLT6CHRQRONuC7yJT69m8Djz/s1600/barbell+lunge.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0MgsqY7NrflEPzsCN3Ig4fak9agldGccje43fe-jhSHgr-hvZFHEYzDOPeGKAtQhHilkDr5qSEjAHaCd22eGC-bN9lpN22GMm4j0QH65e7I4AdvE3l0HYvLT6CHRQRONuC7yJT69m8Djz/s320/barbell+lunge.jpg" width="275" /></a></div> Many times, you are trying to "get into shape" and you just start lifting weights and running. You have no set program to achieve fat loss, weight loss and fitness goals. Well, this often leads to little or no results and a host of injuries. Look at this client question: Client Q: Some muscle areas on my body are more developed than others. How can I correct this problem? Mark's A: You start with a body type due to heredity. Lifestyle choices further shape your body, for better or worse. A fitness assessment is important because the personal trainer identifies your postural weaknesses and muscle imbalances. The fitness program is then tailored to fit your needs and goals. Without this assessment, you are "shooting in the dark." Achieving optimal muscular fitness requires <a href="http://myfitnesshut.blogspot.com/search/label/Article%20Series--Flexibility">flexibility</a>, strength, endurance, <a href="http://sportsfitnesshut.blogspot.com/2007/11/sports-power-article-series-part-2.html">power</a>, and <a href="http://sportsfitnesshut.blogspot.com/2008/01/master-running-mechanics-to-improve.html">speed</a>. These components should be included in your integrated training program. Because of lifestyle habits, the dominant side of your body develops more than the non-dominant side. And, if certain patterns or muscular actions are performed repeatedly, your muscles develop more in either the front of the body, back of the body, upper body or lower body. As a result, some muscles become tight, lengthened or weak. An integrated training program focuses on 3-dimensional muscular balance. This will help your overall strength, prevent injuries and enhance everyday living. Opposing muscle groups should be in balance. For example, the quadriceps group/<a href="http://sportsfitnesshut.blogspot.com/2007/12/sports-injuries-article-series-part-3.html">hamstrings group</a> should be in balance (or the quads should not be significantly stronger than the hamstrings). Research has proven that inadequate hamstring strength contributes to <a href="http://sportsfitnesshut.blogspot.com/2007/12/sports-injuries-article-series-part-2.html">knee anterior cruciate ligament (ACL) injuries</a>. Here are 3 Tips to Grow Under-Developed Muscles: 1) Have a <a href="http://myfitnesshut.blogspot.com/2007/11/your-bodys-posture-get-it-corrected_20.html">postural assessment</a> performed by a fitness professional. This assessment will indicate where your muscles are tight, weak or lengthened. It will also indicate patterns of postural dysfunction called <a href="http://myfitnesshut.blogspot.com/2007/11/your-bodys-posture-get-it-corrected_20.html">postural distortion patterns</a>. Distortion patterns occur because the structural integrity of the kinetic chain (human movement system) is compromised due to the misalignment of one or more of its components. 2) Put into practice a comprehensive <a href="http://myfitnesshut.blogspot.com/search/label/Article%20Series--Flexibility">flexibility routine</a>. Improving your range of motion is important to avoid injuries. This program would include static and dynamic flexibility exercises at a minimum. 3) Weight training should focus on the total body to avoid muscle imbalances. It is a good idea to start with bodyweight exercises so you focus on doing exercises with correct technique. Single arm, single leg and dumbbell exercises are great for correcting muscle imbalances. Lift weights 3 days a week and rotate heavy and light lifting days. Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

3 Tips to Grow Under-Developed Muscles

Under-developed muscles on parts of your body leaves you frustrated as you seek your "dream lean-body machine!" Many times, you ar...

Anterior Tibialis Stretch Helps Shins

Keep your anterior tibialis muscles flexible to avoid pain (cramps, soreness) and even <a href="http://myfitnesshut.blogspot.com/2008/04/article-series-lower-leg-injuries-and_28.html">shin splints</a>. If you train for races like 5Ks, 10Ks or marathons, you need to keep your anterior tibialis muscles flexible. Sports that require sprinting can also tighten up or strain the anterior tibialis muscles. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv7LuBYpKyAzCHp9PpbE_Lnccsrbh03Mi2xSJSzaUqG3ysMbnLr7srALLHGhFDfTvyAds0g0FIafY85CYdrtPUgvvOqewp4whjEGT5Oj6t1jC155wmw356djP6qi-7g8eFvHQW2XXco1Ci/s1600/Anterior+Tibialis+Toe+drag.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5513236374806233938" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv7LuBYpKyAzCHp9PpbE_Lnccsrbh03Mi2xSJSzaUqG3ysMbnLr7srALLHGhFDfTvyAds0g0FIafY85CYdrtPUgvvOqewp4whjEGT5Oj6t1jC155wmw356djP6qi-7g8eFvHQW2XXco1Ci/s320/Anterior+Tibialis+Toe+drag.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 153px; height: 126px;" /></a> The anterior tibialis muscle runs along the outside front of your shin and flexes your foot upward. Overuse, inflammation, tightness and stress on the anterior tibialis muscle can cause lateral shin splints. A good <a href="http://sportsfitnesshut.blogspot.com/2009/04/improve-dynamic-flexibility-with.html">dynamic warmup</a> is a MUST before your workout. A dynamic warmup will prepare your body best for a tough workout. Do <a href="http://sportsfitnesshut.blogspot.com/2009/06/static-stretching-decreases-speed-and.html">static stretches</a> after your workout (when muscles are warm) to increase your range of motion. Do the standing anterior tibialis muscle stretch this way: 1. Stand and use a wall to support your body during the stretch. 2. Place the foot to be stretched just behind your other foot. Your other foot should be flat on the ground for support. Stretch the tibialis muscle by dragging your toe until you feel a stretch from the top of your foot through your shins. Keep both knees slightly bent during the stretch. Hold the stretch for 20-30 seconds. Repeat the same with the other foot. <a href="http://myfitnesshut.blogspot.com/2008/04/article-series-lower-leg-injuries-and_28.html">See my article on how to prevent and treat shin splints</a>. For more help with flexibility, download your Free e-Course, <a href="http://sportsfitnesshut.blogspot.com/p/stretching-tips-e-course.html#.UficVtLqmuI">"Stretching Tips e-Course"</a> from The Stretching Institute. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Anterior Tibialis Stretch Helps Shins

Keep your anterior tibialis muscles flexible to avoid pain (cramps, soreness) and even shin splints . If you train for races like 5Ks, 10K...

Warmup To Workout Hard!

Don't waste time when you warmup for your workout! Your warmup should get you ready to workout hard! Warmup is not a time to play around or talk with your friends! A good <a href="http://sportsfitnesshut.blogspot.com/2009/04/improve-dynamic-flexibility-with.html">dynamic warmup</a> is a MUST before your workout. A dynamic warmup will prepare your body best for a tough workout. Do <a href="http://sportsfitnesshut.blogspot.com/2009/06/static-stretching-decreases-speed-and.html">static stretches</a> after your workout (when muscles are warm) to increase your range of motion. During your dynamic warmup: 1. Make sure your "power center" is flexible. Your "power center" consists of the glutes, <a href="http://sportsfitnesshut.blogspot.com/2009/05/step-ups-improve-hip-and-hamstring.html">hips</a>, quadriceps and hamstrings. This area of your body is prone to some hard-to-recover-from injuries! 2. Your hip flexors need to flexible. Tight hip flexors cause many problems, including problems with your glutes and hamstrings. 3. When you warmup, practice relaxing your face, shoulders, arms and torso. You want your body to work like a "well oiled machine." Some good dynamic warmup exercises are lunges, jumping jacks, jump rope, jogging and step ups. For more help with flexibility, download your Free e-Course, <a href="http://sportsfitnesshut.blogspot.com/p/stretching-tips-e-course.html#.UficVtLqmuI">"Stretching Tips e-Course"</a> from The Stretching Institute. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Warmup To Workout Hard!

Don't waste time when you warmup for your workout! Your warmup should get you ready to workout hard! Warmup is not a time to play arou...

Have A Desk Job? Exercise Regularly!

If you have a desk job, I'll give you some more incentive to keep exercising or get started on an exercise program. Long hours sitting at a desk (or any prolonged, daily sitting) puts you at risk for some fitness and health problems such as: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg84c506e9TiPcCKqBRTreFEJQVCAKUnXyHREVqOCvdTZKD9oka1FYO_Y0sFofMur-uG_muITt87SOQ01PFkqiTAqhu76fuy8wav4qgZEmFGSlEV33rmpjzL6xhdfU2mtV0TKTkZY2pACS/s1600-h/Desk+exercise.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5239085578330055954" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg84c506e9TiPcCKqBRTreFEJQVCAKUnXyHREVqOCvdTZKD9oka1FYO_Y0sFofMur-uG_muITt87SOQ01PFkqiTAqhu76fuy8wav4qgZEmFGSlEV33rmpjzL6xhdfU2mtV0TKTkZY2pACS/s320/Desk+exercise.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> 1. tight hip flexors, hamstrings and calves, 2. postural problems such as hunched, rounded shoulders and forward head position, 3. limited lumbar spine extension and a stiff thoracic spine, 4. tight external hip rotators with limits hip joint range of motion, 5. shoulder blade alignment problems and 6. miscellaneous muscle strains and muscle imbalances. Postural problems can be corrected. <a href="http://myfitnesshut.blogspot.com/search/label/Article%20Series--Posture">See my posts on posture</a>. Flexibility problems can also be corrected. <a href="http://myfitnesshut.blogspot.com/search/label/Article%20Series--Flexibility">See my posts on flexibility</a>. The problem is that many people exercise very little. Some things you can do to help yourself: 1. Walk during work breaks. Just doing this will give you 30-40 minutes of moderate exercise during the day. This technique is an underestimated calorie burner. 2. Do flexibility stretches every two hours or so at your desk. Kneeling hip flexors, calf, hamstring, quad, neck, spine and other stretches will help keep you flexible and relaxed. Standing trunk rotations, arm circles, leg swings and pectoral exercises are also good. 3. Follow a regular strength and interval cardio exercise program 4-5 times a week. All it takes is 30 minutes to 1 hour a day. Among other benefits, this will give you needed muscle (and related <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">fat burn</a>), good heart health and strong bones. Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Program</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Have A Desk Job? Exercise Regularly!

If you have a desk job, I'll give you some more incentive to keep exercising or get started on an exercise program. Long hours sitting ...

Prevent Injuries By Having A Flexible Core Area

Did you stretch and foam roll your tight muscles today? Flexible muscles will enhance your endurance and strength. Many people think about having flexible legs and arms when stretching the body. It is also important for your torso and shoulders to be flexible. Many injuries can be avoided when the core area is flexible. The trunk rotation test measures trunk (torso) and shoulder flexibility. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOqmXLfmQUHayeMXmX6m4y5DTTSz08zp9LJzObycNj3JHwJAziiu8Su3cFbFJHThtgCw4m8a98gMlLI68rOfSrBZRBdloXM1jVMd8VL2hjj5-erAQ-QueGpN4RB53PkX7GP5nVF1JEw6c/s1600-h/Trunk+rotation+test.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5215334857522377778" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOqmXLfmQUHayeMXmX6m4y5DTTSz08zp9LJzObycNj3JHwJAziiu8Su3cFbFJHThtgCw4m8a98gMlLI68rOfSrBZRBdloXM1jVMd8VL2hjj5-erAQ-QueGpN4RB53PkX7GP5nVF1JEw6c/s320/Trunk+rotation+test.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> 1. Mark a vertical line on the wall. Stand with your back to the wall directly in front of the line. You should be about arms length away from the wall with your feet about shoulder width apart. 2. Extend your arms out in front of you (parallel to the floor). With your arms extended and parallel to the floor, twist your torso to your right and the touch the wall with your fingertips. You can turn your shoulders, hips and knees. Your feet should not move. 3. Have someone mark the position where your fingertips touches the wall. Measure the distance from the line. A touch before the line is a negative score and a touch after the line is a positive score. 4. Repeat for the left side and take the average of the 2 scores. Compare your results with the numbers below: Poor - 0 cm Fair - 5 cm Good - 10 cm Very Good - 15 cm Excellent - 20 cm You can improve your trunk (torso) flexibility with seated torso twists and standing dynamic (with controlled movement) torso twists. Improve shoulder flexibility with with anterior and posterior shoulder stretches and dynamic arm circles (take shoulders through full range of motion). For more help with flexibility, download your Free e-Course, <a href="http://sportsfitnesshut.blogspot.com/p/stretching-tips-e-course.html#.UficVtLqmuI">"Stretching Tips e-Course"</a> from The Stretching Institute. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Prevent Injuries By Having A Flexible Core Area

Did you stretch and foam roll your tight muscles today? Flexible muscles will enhance your endurance and strength. Many people think about...

How Flexible Are Your Lower Back And Hamstrings?

Many injuries can be avoided if you have adequate flexibility. The sit and reach test measures the flexibility of the lower back and hamstrings. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPdlrL9_nBT2C5MLwcDBvhI5o2c8s3qNSD4g1sAJqR5vq1CQYj-f9NAvavy24cNgSKlqmpTeasjo7hgOvtPS1JrrB20loobFFuP5rnqn__PpXXpx0PqlSjV3P_KVROn7yILc6F4-YCyKs/s1600-h/Sit+and+Reach.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5214070176247310002" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPdlrL9_nBT2C5MLwcDBvhI5o2c8s3qNSD4g1sAJqR5vq1CQYj-f9NAvavy24cNgSKlqmpTeasjo7hgOvtPS1JrrB20loobFFuP5rnqn__PpXXpx0PqlSjV3P_KVROn7yILc6F4-YCyKs/s320/Sit+and+Reach.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> You will need a box about 12 inches (30 cm) high and a ruler: 1. Sit on the floor with your back and head against a wall. Your legs should be straight ahead and flat against the floor. 2. Place the box flat against your feet (no shoes). Keep your back and head against the wall and stretch your arms out towards the box. 3. Have someone place the ruler on the box and move the zero end towards your fingertips. The beginning measuring point is where the ruler touches your fingertips. 4. Lean forward slowly and smoothly (do not bounce) as far as possible keeping the fingertips level with each other and the legs flat. 5. Slowly reach along the length of the ruler 3 times. On the third attempt, reach as far as possible and hold for 2 seconds. Have someone record the score. Do the test 2 more times to see if you can improve your score. The American College of Sports Medicine gives the following as good and sub-standard scores: Men, Ages 20-29 99 Percentile - 23 in (58 cm) 80 Percentile - 20.5 in (52 cm) 50 Percentile - 17.5 in (44 cm) 10 Percentile - 12.25 in (31 cm) Men, Ages 30-39 99 Percentile - 22 in (56 cm) 80 Percentile - 19.5 in (50 cm) 50 Percentile - 16.5 in (42 cm) 10 Percentile - 11 in (28 cm) Women, Ages 20-29 99 Percentile - 24 in (61 cm) 80 Percentile - 22.5 in (57 cm) 50 Percentile - 20 in (51 cm) 10 Percentile - 15.5 in (39 cm) Women, Ages 30-39 99 Percentile - 24 in (61 cm) 80 Percentile - 21.5 in (55 cm) 50 Percentile - 19 in (48 cm) 10 Percentile - 14.5 in (37 cm) If you fall below the 80 percentile rank, you need to improve your hamstring and lower back flexibility. Some good hamstring flexibility exercises are walking lunges, resistance band eccentric stretch, bodyweight deadlift and hamstring static stretch (static stretch should be done after workout or game). Good low back flexibility exercises are double knee-to-chest stretch, pelvic tilt, lower trunk rotation, trunk flexion and prone lumbar extension. For more help with flexibility, download your Free e-Course, <a href="http://sportsfitnesshut.blogspot.com/p/stretching-tips-e-course.html#.UficVtLqmuI">"Stretching Tips e-Course"</a> from The Stretching Institute. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

How Flexible Are Your Lower Back And Hamstrings?

Many injuries can be avoided if you have adequate flexibility. The sit and reach test measures the flexibility of the lower back and hamstr...

Strengthen and Stabilize Your Shoulder Girdle

Shoulder injuries are very common. The shoulder girdle is very important to your body's core structure, stabilization and efficiency. And, shoulder injuries tend to cause other injuries. So, take care of them! <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHIvDywpiobUyJwIuj4mrxX1KcvIRSUqCxJNba888JHUDBj5eQZ4r1gxwo0ait6BZlO0ATkfhO4etIToftq9NZ-rGw50IEJy5TQ363SihhARZeYpHcNNLGUjhmyF1zVn7QdngX2RPTlCk4/s1600-h/Shoulder+joint.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5195944204543288098" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHIvDywpiobUyJwIuj4mrxX1KcvIRSUqCxJNba888JHUDBj5eQZ4r1gxwo0ait6BZlO0ATkfhO4etIToftq9NZ-rGw50IEJy5TQ363SihhARZeYpHcNNLGUjhmyF1zVn7QdngX2RPTlCk4/s320/Shoulder+joint.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> When it comes to any injury, prevention is critical. A typical injury I see in clients and others is many times related to soft tissues (i.e., tendons, ligaments, muscles, etc.). Treatment of any soft tissue injury during the first 24-72 hours is important to offset any further injury and inflammation. The general rule of thumb is to use the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE). Here are some common shoulder injuries: 1. Frozen Shoulder - This condition affects the shoulder joint capsule. Joint stiffness and loss of movement are the primary symptoms. Anti-inflammatory medicine and physical therapy are usually needed. 2. Shoulder Tendonitis - This condition does not affect the joint capsule but does affect the muscles and tendons of the shoulder joint. Pain, weakness and inflammation accompany shoulder tendonitis. The two main causes are degeneration and wear and tear. Since the shoulder is a very tendinous area, it receives very little blood supply. Massage is often used to increase blood flow and oxygen to this area. 3. Rotator Cuff Injury - This can be a muscle strain or tear due to heavy lifting or excessive force being placed on the shoulder (such as wear and tear from throwing a ball). The larger the tear, the harder it is to lift or extend the arm. As with tendonitis, pain, weakness and inflammation accompany rotator cuff injuries. This condition also does not affect the joint capsule but does affect the muscles and tendons of the shoulder joint. Rotator cuff injuries can sometimes take months to heal because of the lack of blood supply to this area. Massage will increase blood flow and oxygen to this area. It takes an integrated training program to lessen the chances of shoulder injuries. There are no guarantees, but taking the following steps can help keep your shoulders injury-free: 1) Poor Technique: Bad throwing/motion habits will certainly lead to shoulder problems. When fatigue sets in, the shoulder problems increase. It is critical to learn proper throwing/motion technique in your sport. 2) Flexibility: Adequate flexibility is important for every part of the body and especially so for the shoulder. Freedom of movement for the pelvis, trunk, scapula, and humerus are important. For the rotator cuff, balancing the forces centering the head of the humerus and freedom of movement is critical. The rotator cuff muscles are dependent on good positioning of the scapula for effective control. Bad positioning of the scapula results in decreased ability of the shoulder muscles to produce power. Static stretching for flexibility should not be done prior to training or athletic competition (a dynamic flexibility routine prepares the entire body best for competition). 3) Core Strength and Stability: All movement begins with the core, so it is essential to strenghen and stabilize it. For the shoulder, the important areas are the lumbar spine, cervical spine and the scapulothoracic joint. If these areas are not stable, extra loading and strain is passed on to the shoulder joint. 4) General Muscle Strength: Once the body's core is adequately strengthened and stabilized, the body's limbs should then be strengthened. A strong core maximizes limb strength and power. Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Program</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Strengthen and Stabilize Your Shoulder Girdle

Shoulder injuries are very common. The shoulder girdle is very important to your body's core structure, stabilization and efficiency. ...

Lower Leg Injuries and Exercise, 2

Shin splints are much more than shin soreness. Shin soreness happens through overuse of your shins during training. Soreness can be treated with the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE). Shin splints refer to a medical condition called Medial Tibial Stress Syndrome (MTSS). Problems with your tibia (shin bone), fibula and the many muscles that attach to them cause shin splints. There are two main causes of shin splints: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGdfrSYtpwJzMovukS7Uhh1DQRIwptuwkk_5YQ5-afG0u8lM-MQwQNGuWrLyGl1Ubnwr8wHCJZS3CSeKKGOcqh3OuVbqylEzYWVksoCf90hHnIB722hTYmCoCAsa-PcyB_mYEjYBLWRsWd/s1600-h/Tibia.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5194388906691093250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGdfrSYtpwJzMovukS7Uhh1DQRIwptuwkk_5YQ5-afG0u8lM-MQwQNGuWrLyGl1Ubnwr8wHCJZS3CSeKKGOcqh3OuVbqylEzYWVksoCf90hHnIB722hTYmCoCAsa-PcyB_mYEjYBLWRsWd/s320/Tibia.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> 1. Overloading - Exercising on hard or uneven surfaces bring on shin splints. Other common causes of shin splints are exercising with cheap shoes, exercising after a long layoff, a sudden increase in exercise intensity/duration and excessive uphill or downhill running. 2. Biomechanical Problems - The most common biomechanical problem is running with flat feet which leads to over-pronation (foot and ankle roll excessively inward) and splints on the medial or inside of the shin.<a href="http://sportsfitnesshut.blogspot.com/2008/01/master-running-mechanics-to-improve.html"> Poor running mechanics</a> can also lead to shin splints. And, finally tight lower leg muscles (<a href="http://myfitnesshut.blogspot.com/2010/09/anterior-tibialis-stretch-helps-shins.html">anterior tibialis muscles</a> and calves) contribute to shin splints (usually lateral, or outside of your shin). Prevention of shin splints includes the following: 1. Quality footwear is a must. You may need the recommendation of a podiatrist and/or expert footwear salesman. 2. Proper warmup of your lower leg muscles and tendons before your activity. 3. Proper running mechanics will help prevent shin splints. Treatment of shin splints include: 1. R.I.C.E.R. application during the first 24-72 hours of injury. 2. After 72 hours of ice treatment, use heat and deep tissue massage. You can also massage the shin area before and after exercise activity. Prevention of shin splints is the best policy! Download your <a href="http://myfitnesshut.blogspot.com/p/10-minute-fat-lo.html#.Ueo049LqmuI">FREE 10-Minute Fat Burning Workouts</a> now! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Lower Leg Injuries and Exercise, 2

Shin splints are much more than shin soreness. Shin soreness happens through overuse of your shins during training. Soreness can be treat...

Article Series--Exercise and Massage Therapy, 2

If you treat your soft tissues (muscles, skin, tendons, etc.) better, you will find that your workouts will be more efficient. You will also be less susceptible to injuries. A tight, rigid and fatigued body is a precursor to certain injury. Find a massage therapist (type) that works for you and your exercise goals. There are hundreds of types of massage therapies. I will discuss a few just to give you an idea of what to look for. Swedish Massage - Its purpose is to increase circulation and blood flow. The massage strokes are often in the direction of the heart. Oil or other lotions are used to allow for smooth massage strokes. Deep Tissue Massage - This type of massage is a favorite among exercisers because it focuses on joints and muscle groups. The massage therapist pinpoints deep layers of the soft tissues to relieve pain or stress. Neuromuscular Therapy - This type of massage is used to address <a href="http://myfitnesshut.blogspot.com/2007/11/your-bodys-posture-get-it-corrected_21.html">postural imbalances</a>. The massage is used to reduce pain/tension and strengthen the soft tissues. Myoskeletal Alignment Technique - <a href="http://myfitnesshut.blogspot.com/2007/11/your-bodys-posture-get-it-corrected_21.html">Postural distortions</a> are identified and corrected using <a href="http://myfitnesshut.blogspot.com/2007/12/flexibility-article-series-part-2.html">Proprioceptive Neuromuscular Facilitation (PNF)</a> and myofascial techniques are used to lengthen tight muscles and tone weak or inhibited muscles. Structural Muscular Balancing - Chronic contraction in the muscles are released through gentle massage techniques. Use massage therapy as a tool to help you reach your fitness goals with as little pain and injury as possible. For more help with flexibility, download your Free e-Course, <a href="http://sportsfitnesshut.blogspot.com/p/stretching-tips-e-course.html#.UficVtLqmuI">"Stretching Tips e-Course"</a> from The Stretching Institute. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Article Series--Exercise and Massage Therapy, 2

If you treat your soft tissues (muscles, skin, tendons, etc.) better, you will find that your workouts will be more efficient. You will als...

Article Series--Exercise and Massage Therapy, 1

Massage therapy is not just for athletes! If you are serious about your strength and conditioning program, massage therapy should be a part of your routine. Find a massage therapist suitable for your tastes and needs. You can perform self massage every day using <a href="http://myfitnesshut.blogspot.com/2007/12/flexibility-article-series-part-3.html">self myofascial release</a> with foam rolls. You can increase the elasticity in your muscles by improving your flexibility. The foam roller is one of the most effective techniques for releasing tension while improving mobility. Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment. You'll immediately feel the effectiveness of SMFR. Benefits of massage therapy include <a href="http://myfitnesshut.blogspot.com/2007/12/flexibility-article-series-part-2.html">improved flexibility</a>, improved circulation, relief of muscle tension and soreness (relaxation) and decreased fatigue/improved recovery. Massage therapy between workouts will definitely shorten your recovery time and improve exercise performance. If you treat your soft tissues (muscles, skin, tendons, etc.) better, you will find that your workouts will be more efficient. You will also be less susceptible to injuries. A tight, rigid and fatigued body is a precursor to certain injury. You should not do hard exercise after a massage. Wait until the following day to do cardio and weight lifting sessions. In part 2 of this series, I will discuss some the the massage therapies that are good for serious exercisers. For more help with flexibility, download your Free e-Course, <a href="http://sportsfitnesshut.blogspot.com/p/stretching-tips-e-course.html#.UficVtLqmuI">"Stretching Tips e-Course"</a> from The Stretching Institute. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Article Series--Exercise and Massage Therapy, 1

Massage therapy is not just for athletes! If you are serious about your strength and conditioning program, massage therapy should be a part...

Slow The Effects Of Aging With Stretching And Exercise

As you age, your muscles tighten and range of motion in the joints is reduced. This hinders active lifestyles and even normal day-to-day motions. A regular stretching program can help reduce muscle imbalances and tightness. I will limit the discussion to static stretching, which is basically holding the stretch for 20-30 seconds at the point of moderate tension in the muscle. Stretch each muscle group for 2-3 sets. You should stretch your muscles every day to help prevent injuries, maintain normal joint range of motion, relieve stress and improve circulation. Stretch the major muscles in your body (shoulders, arms, gluteals, quadriceps, hamstrings, calves, back, etc.) and the minor muscles such as those in the neck. It is also important to stretch smoothly and slowly (never bounce) and breathe normally during the stretching motions. You can stretch in the morning, during your work day and at night. When you exercise, warmup 5-10 with your favorite cardio activity at a moderate pace. This is known as a dynamic warmup (use your muscles to warm up your muscles). It's okay if your body doesn't respond to physical activity and exercise as it once did when you were 20 or 30 years old! You can't change your age but you can slow down your biological clock. You don't have to significantly decrease your activity level as you grow older. You just might need to change the type of exercises you do, such as doing low-impact exercises to decrease wear and tear on your body. Do your static stretches after your exercise program to restore your muscles to normal length. For more help with flexibility, download your Free e-Course, <a href="http://sportsfitnesshut.blogspot.com/p/stretching-tips-e-course.html#.UficVtLqmuI">"Stretching Tips e-Course"</a> from The Stretching Institute. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Slow The Effects Of Aging With Stretching And Exercise

As you age, your muscles tighten and range of motion in the joints is reduced. This hinders active lifestyles and even normal day-to-day mot...

Flexibility Article Series, 4

In part 4 of this series, I will cover rehabilitative flexibility. The initial recovery period from a serious injury begins with you working with a physical therapist. This article will primarily cover what you must do to regain the flexibility and strength of the injured area. Keep in mind that the rehabilitation process is a team approach---you, your physical therapist and your personal trainer. You should rehabilitate the injured area as follows: 1. Restore the range of motion. 2. Restore flexibility and strength of the injured area. 3. Regain balance lost because of the injury. You should proceed with caution when you begin any exercise. Stop any exercise that causes pain. Continuing an exercise in pain will only set your rehabilitation back. Restoring the range of motion is critical because it lays the groundwork for future training. Range of motion should be restored in all 3 planes of motion. For example, if you had a knee injury, you might have to begin your exercises with partial range of motion (working towards full range) in one plane. You would gradually work towards including exercises that required sideways, rotating, twisting or turning actions. Once range of motion is restored, you can then begin to introduce light weight training exercises and stretching exercises to strengthen the injured muscles, tendons and ligaments. It is also important to stretch and strengthen the areas around the injured area. Use of machine weights, isometric exercises (the injured area contracts but doesn't move), resistance bands or bodyweight exercises are all good in the rehabilitation process. Balance and proprioception (limb position sense in 3D space) must be restored or the injury will probably reoccur. When a part of the body is injured, the nerve cells in that area are also damaged. This affects your control and the stability of the joint structures. Once you have regained some strength and flexibility, you should begin to do balance exercises. You could start with simple exercises like walking in a straight line and progress to one-legged or closed-eyed exercises. You would then gradually progress to stability ball exercises, foam cushion exercises, BOSU exercises, etc. The rehabilitation process can not be rushed. Trying to come back too fast from an injury will almost certainly lead to reinjury. For more help with flexibility, download your Free e-Course, <a href="http://sportsfitnesshut.blogspot.com/p/stretching-tips-e-course.html#.UficVtLqmuI">"Stretching Tips e-Course"</a> from The Stretching Institute. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Flexibility Article Series, 4

In part 4 of this series, I will cover rehabilitative flexibility. The initial recovery period from a serious injury begins with you worki...

Flexibility Article Series, 3

When the average person thinks about flexibility and stretching, self myofascial release with foam rolls (SMFR) is not what comes to mind. Basic static stretching will probably be thought of first by most people. As was discussed in part 2 of this series, static stretching has its part in a comprehensive flexibility program. Flexibility is important in order to maintain elasticity in our muscles to help prevent injuries. SMFR should be a part of your flexibility program. You can increase your elasticity in the muscles by improving your flexibility. This will improve your performance. SMFR is like getting a massage. The foam roller is one of the most effective techniques for releasing tension while improving mobility. Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment. You'll immediately feel the effectiveness of SMFR and its something you can do every day at home. You will basically be your own massage therapist. Listed below is a summary of the benefits of SMFR: 1. SMFR releases tension in your muscles due to overuse, tightness and aging. 2. The SMFR process restructures and realigns your skeletal system. 3. The SMFR process improves balance and body awareness. 4. SMFR can be used in the rehabilitation process and massage therapy. 5. SMFR can be used for Pilates exercises. Here is an example of a SMFR hamstring exercise: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4D1EoObFpCd3MlL0efN9gnSOrYwQ-wXSgAkWrWiOMxP-VHin8_gUSFKZmAJ27hEJzSzFgswDM5aHyMZVU76IydzAVhJHpiPpA4V6txLqaAhCF_mDjdLkmYSFTCvGkh-3T0EGBPd-8D9Ya/s1600-h/SMFR+Hamstrings.gif"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5140780362335778514" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4D1EoObFpCd3MlL0efN9gnSOrYwQ-wXSgAkWrWiOMxP-VHin8_gUSFKZmAJ27hEJzSzFgswDM5aHyMZVU76IydzAVhJHpiPpA4V6txLqaAhCF_mDjdLkmYSFTCvGkh-3T0EGBPd-8D9Ya/s320/SMFR+Hamstrings.gif" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> 1. Place hamstrings on the roll with your hips unsupported. 2. Crossed your feet to increase leverage. 3. Roll from knee toward posterior hip. 4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%. In the final part(4) of this series, I will cover rehabilitative flexibility. For more help with flexibility, download your Free e-Course, <a href="http://sportsfitnesshut.blogspot.com/p/stretching-tips-e-course.html#.UficVtLqmuI">"Stretching Tips e-Course"</a> from The Stretching Institute. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Flexibility Article Series, 3

When the average person thinks about flexibility and stretching, self myofascial release with foam rolls (SMFR) is not what comes to mind. ...

Flexibility Article Series, 2

When someone says, "You need to stretch out before you workout," what does that mean? Well, you might get five different answers from five people. First, you need to know the different kinds of stretches available to you. Then, depending on your exercise goals, choose the best flexibility program for you. You might need assistance from a fitness professional if you are a beginner or you are rehabilitating an injury. Let's start by defining the different types of stretches: Static Stretches - Static stretching is generally safe and a good place to start for beginners and sedentary individuals. These stretches are performed without movement. The individual gets into and holds the stretched position for 20-30 seconds. The different types of static stretches are: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAqyJaAx-qsopw25wmzhySHvRvBVj3PR5u2M6sBxGQmHzsmnlr9q7KJfsKbn1FNXrHP0cnzUHERGUJuv5x9TPzL5uHUPmQUXiF5i-wPGZ5BnkKiuzafyIcshSGlEZvXE2o9r7iydafuUAi/s1600-h/Piriformis+stretch.gif"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5140648502544823986" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAqyJaAx-qsopw25wmzhySHvRvBVj3PR5u2M6sBxGQmHzsmnlr9q7KJfsKbn1FNXrHP0cnzUHERGUJuv5x9TPzL5uHUPmQUXiF5i-wPGZ5BnkKiuzafyIcshSGlEZvXE2o9r7iydafuUAi/s320/Piriformis+stretch.gif" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> 1. Passive - This type of stretch requires you to use another person or object to assist you. The person who assists you should be careful when applying the stretch and any object used should be stable. The advantage of this type of stretching technique is that it allows you to reach a greater range of motion. Passive stretching is often used to stretch the chest and shoulders. 2. Active - Active stretching uses opposing muscles (antagonists) to stretch the targeted muscles (agonists or prime movers). The opposing muscle is contracted and the targeted muscle is relaxed and stretched. Lifting your leg straight out and holding that position while standing is an example of an active stretch. 3. Proprioceptive Neuromuscular Facilitation(PNF) - This type of stretching should be used with great caution. Your partner should also be knowledgeable about PNF stretching techniques. This type of stretching is good for targeting specific muscle groups, increasing range of motion and improving strength. The hamstring stretch is good for applying this stretching technique. While lying on your back, you would contract your hamstrings while your partner holds your leg in place during the stretch. The stretch would last for about 5 seconds. The hamstrings are relaxed, the partner then immediately and safely pushes the muscle group past its normal range of movement for 20-30 seconds. That would be one repetition. Rest for about 30 seconds and repeat 3-5 times. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis3Eod9iuux-jEe2pzNsCaG-PuR0qfwb6921mYhTkqyJwWRPTlcYOATJe1seUcUVQB2CpCS8LSsBL4Al6GXCEBwuXcjw6Wx6hYuFlulmXr8aC2HCCa6FaN1RjNNk-zUePc6N09fO3EPwrO/s1600-h/PNF+hamstring.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5140653141109503682" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis3Eod9iuux-jEe2pzNsCaG-PuR0qfwb6921mYhTkqyJwWRPTlcYOATJe1seUcUVQB2CpCS8LSsBL4Al6GXCEBwuXcjw6Wx6hYuFlulmXr8aC2HCCa6FaN1RjNNk-zUePc6N09fO3EPwrO/s320/PNF+hamstring.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> 4. Isometric - This form of stretching is similar to passive and PNF stretching except that the contractions are held longer. Isometric stretching is very demanding and is not recommended for children or adolescents still growing. Only one isometric stretch per muscle group should be performed. An example of an isometric stretch would be to contract the calf muscles for 10-15 seconds during the leaning calf stretch. Relax for 20 seconds and repeat 3-5 times. Static stretches should be done after your workout to return your muscles to their normal length. Dynamic Stretches - Dynamic stretches are performed with movement. The individual uses movement to increase range of motion and flexibility. The different types of dynamic stretches are: 1. Ballistic - I do not recommend this type of stretching because it uses rapid bouncing and swinging motions to force the body part past its range of motion. Other forms of stretching are available and less risky. 2. Dynamic - This type of stretching uses controlled movements to increase range of motion. Unlike ballistic stretching, the body part is never forced past the joints normal range of movement. Shuffles, backpedals and running-in-place are exercises that can be used during a dynamic warm-up. Research shows that a dynamic warm-up prepares an athlete's body best for competition. 3. Active Isolated - This type of stretching works by contracting the opposing muscle group which causes the stretched muscle group to relax. The stretch is held for 2 seconds. Repeat the stretch 5-10 times. In part(3) of this series, I will cover self myofascial release techniques. For more help with flexibility, download your Free e-Course, <a href="http://sportsfitnesshut.blogspot.com/p/stretching-tips-e-course.html#.UficVtLqmuI">"Stretching Tips e-Course"</a> from The Stretching Institute. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Flexibility Article Series, 2

When someone says, "You need to stretch out before you workout," what does that mean? Well, you might get five different answers ...

Flexibility Article Series, 1

You should perform flexibility exercises everyday to help your body feel and perform better. Flexibility is the normal extensibility (capable of being elongated or stretched) of all soft tissues (muscles, ligaments, tendons) that allow the full range of motion of a joint. Flexibility training integrates various stretches in all three planes of motion to produce maximum extensibility of tissues. You may have to undergo some corrective flexibility training based on your postural assessment or based on previous injuries incurred. Summary of Benefits of Flexibility Training: 1. Corrects muscle imbalances 2. Increases joint range of motion 2. Relieves joint stress 3. Decreases excessive tension of muscles 4. Maintains the normal functional length of all muscles 5. Helps to achieve optimum neuromuscular efficiency Different Types of Stretching: Static Stretches - Static stretching is generally safe and a good place to start for beginners and sedentary individuals. These stretches are performed without movement. The individual gets into and holds the stretched position for 20-30 seconds. The different types of static stretches are: 1. Passive 2. Active 3. Proprioceptive Neuromuscular Facilitation(PNF) 4. Isometric Dynamic Stretches - Dynamic stretches are performed with movement. The individual uses movement to increase range of motion and flexibility. 1. Ballistic 2. Dynamic 3. Active Isolated In part 2 of this series, I will define and discuss the importance and timing of static and dynamic stretching. For more help with flexibility, download your Free e-Course, <a href="http://sportsfitnesshut.blogspot.com/p/stretching-tips-e-course.html#.UficVtLqmuI">"Stretching Tips e-Course"</a> from The Stretching Institute. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Flexibility Article Series, 1

You should perform flexibility exercises everyday to help your body feel and perform better. Flexibility is the normal extensibility (capa...

Don't Neglect Your Piriformis Muscle

The piriformis muscle lies deep to the gluteus maximus. It is often a neglected stretching area. Piriformis Syndrome is a condition in which this muscle irritates the sciatic nerve causing pain in the buttocks and referring pain along the sciatic nerve. This pain goes down the back of the thigh and/or into the lower back. Deep pain is often made worse by sitting, climbing or squatting. Stretch it out this way: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhJoP0-cVtKqR9p9mebyGFuQ6YeAS6RJS4Shv8Ff_OhtCIzEjUtNNKQU7p4Ch7qR_bj1bVx2gZBqV3PjMFOvRVOUOS42ZwHCYxXOGaYh7zi4w1zp3OHepSSd6Hyta_nvCjDvmM6K_me_B2/s1600-h/Piriformis+stretch.gif"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5117579332881064434" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhJoP0-cVtKqR9p9mebyGFuQ6YeAS6RJS4Shv8Ff_OhtCIzEjUtNNKQU7p4Ch7qR_bj1bVx2gZBqV3PjMFOvRVOUOS42ZwHCYxXOGaYh7zi4w1zp3OHepSSd6Hyta_nvCjDvmM6K_me_B2/s200/Piriformis+stretch.gif" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> 1. Lie back and cross legs with the involved leg on top. 2. Gently pull opposite knee towards chest until a stretch is felt in the deep buttock area. 3. Hold for 20-30 seconds. Repeat 1-2 times as needed. 4. Keep the lower back straight in a neutral position. You should do this flexibility exercise every day. For more help with flexibility, download your Free e-Course, <a href="http://sportsfitnesshut.blogspot.com/p/stretching-tips-e-course.html#.UficVtLqmuI">"Stretching Tips e-Course"</a> from The Stretching Institute. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Don't Neglect Your Piriformis Muscle

The piriformis muscle lies deep to the gluteus maximus. It is often a neglected stretching area. Piriformis Syndrome is a condition in whi...