Stretching is for Everyday!

(HealthNewsDigest.com) - My motto is, "Stretching is for Everyday", and I do practice what I preach. Research has indicated that regular stretching may be more effective in preventing injuries than occasional stretching and a review of 7 out of 9 studies indicates that regular stretching improves sports performance. My motto will continue to be "Stretching is for Everyday" (almost every day, whether we have exercised or not!) and I hope yours will be too (after reading today's tip!)!

Every day we move, bend, sit, walk (crane our necks?) and everyday we repeat the same movements during our day, which can tighten our muscles to cause what we call repetitive stress syndrome. We may even sleep in the wrong position during the night forcing our muscles to work harder to support our spine and hence, wake up feeling tight and stiff.

So, for those of us who stretch occasionally, rarely or never (I hope it's not never!), here is my tip about stretching that I send out at least once a year.

Why is stretching so important?

Stretching increases our flexibility. Flexibility is a component of fitness. When we increase our flexibility, we help to increase our overall level of fitness AND we may possibly increase other aspects of fitness such as muscular strength and endurance (ever have a stiff joint and feel fit?).
Stretching can ease Repetitive Stress Syndrome. This is also called overuse syndrome. Do we sit at a computer? Ever hear of carpal tunnel syndrome, or have we developed poor posture? Stretching the muscles and tendons that become tight from repetitive movements combined with a strengthening program can prevent or help heal these chronic conditions that all of us are susceptible to.

Stretching slows/stops our nerves from firing. Wonder what causes a muscle spasm? Over-firing of our nerves causes the muscle to over- contract. Stretching sends a signal to our nerves to stop firing. This in turn helps our muscles to relax.
Stretching keeps our joints more limber. Each joint has a different degree of movement. This is called " range of motion". For instance, we can bend our knee backward bringing our heel to our butt, and our hip can bend in multiple directions with varying degrees. When we stretch properly, we can maintain an optimal range of movement (otherwise we get stiff, and our function is altered).

Stretching and increased flexibility can help to prevent injuries. When our joints and muscles are limber and flexible with movement through the full range, we have more balance and coordination. When we retain our flexibility, our tendons retain their elasticity which reduces inflammation and "tendonitis" injuries (who hasn't experienced tendonitis?).

Stretching can help us find muscle imbalances. When I first meet a client I assess their flexibility because I can find the muscle imbalances which we all create in daily life or sport activities. Regular stretching can help us to find and lessen these imbalances which can ultimately lead to injury.
Stretching can be a great stress reliever. We can take a time-out from stress by stretching which is a great way to relax. Easy stretches can be done in a chair at our desk when the tension mounts. Add in a little deep breathing to increase our oxygen supply to the brain and may we find ourselves feeling and thinking better.

Do we need a recap? Stretching more often can help us to relieve muscle tension, prevent stiffness, injury and overuse syndromes. It can contribute to balance and coordination and help us to reduce mental stress. We get all this and it feels good too!

Have we stretched today?

Shoulder stand with knees bent

If you’re looking for an exercise for your back that’s a bit more advanced, this stretch is for you. I wouldn’t try this stretch if you’re a beginner because it requires a bit of strength to be able to hold the position, as well as a good sense of body awareness that only comes with experience. With that said, it’s a great stretch for your entire back and neck, focusing especially on lengthening the erector spinae to prevent tightness and injury. Don’t try this stretch if you’re new to exercise or stretching. This stretch is advanced and sometimes controversial, so be sure to follow the steps exactly. Avoid rolling too far back so your body weight isn’t supported only by your neck. The small vertebrae in your neck weren’t made to support the weight of your entire body, so don’t risk any strain or injury to your neck.
To do this stretch, follow these steps:

1. Lie flat on your back on your exercise mat or carpeted floor.
2. Bend your knees and pull them all the way up to your chest.
3. Rest your arms at your sides with your palms facing down.
4. Inhale and as you exhale, press against the floor with your hands, pull in your abdominals, and lift your hips off the floor so your knees move toward your forehead.
5. Lift your hips until your body weight is supported on your shoulder blades.
6. Place your palms against the back of your hips to support the weight of your hips.
7. Hold the stretch for 30 seconds, and then slowly roll your body down one vertebra at a time, using your abdominals to control the movement.

A few do’s and don’ts for this stretch include the following:

• Do support your back with your hands as you hold the stretch.
• Do keep your abdominals tight throughout the entire stretch.
• Do keep your shoulder blades on the floor.
• Don’t excessively flex your neck or bring your chin toward your chest.

Standing pelvic tilts

The standing pelvic tilt helps relieve tightness in your lower back and enhances mobility in the muscles around your pelvis. These muscles include your lower erector spinae, your lower abdominals, and your hip flexors. Done properly, the standing pelvic tilt can help improve your sense of body awareness, which results in better posture and less back pain. This stretch requires the use of a wall.
To do this exercise, follow these steps:

1. Place your back against a wall and walk your feet away from the wall until you can bend your knees so you’re in a slight squat. Your back will slide down a few inches as you walk your feet away from the wall. That’s okay. Just make sure that you keep your shoulders and hips against the wall the entire time. Notice that there’s a slight space between your lower back and the wall. This space is created by the natural curve of your spine.
2. Rest your hands on your thighs just above your knees.
3. Take a deep breath in and as you exhale, slowly tilt your pelvis forward until you feel your lower back against the wall.. Imagine that you have two flashlights attached to the front of your hipbones. When you tilt your pelvis, the two beams of light should point slightly upward.
4. Inhale again and release the stretch by moving your pelvis back to the starting position. As the natural curve of your lower back returns, your lower back will move away from the wall.
5. Exhale and tilt your pelvis again.Repeat the pelvic tilt and release sequence eight to ten times or as many times as feels good to your lower back.

A few do’s and don’ts for this exercise:

• Do hold your abdominals tight. To do so, think of your bellybutton being pulled back toward your spine.
• Don’t try to move your upper body; the movement is in your pelvis.
  
• Don’t straighten your knees because that decreases the range of motion in your pelvis and makes the stretch less effective. Keep your legs in a slight squat position the entire time.

A fitness freaks guide to stretching and staying hydrated

Bruce Swedal
However, there are many myths about both these things that have crept into most people's thinking.

The number one myth about hydration is that you should let your level of thirst signal when you need to drink. This is absolutely untrue. Most athletes only replace about 2/3 of the water they lose when they follow this rule. Instead, drink fluids on a schedule. A general rule of thumb, depending on your weight and weather conditions is to drink 8 ounces of water about 15 minutes before beginning exercise and 8 ounces for each 15 minutes during your workout.

Another hydration myth is that everyone needs eight glasses of water a day. This may not be enough for some people who engage in higher intensity sports. It may be too much for sedentary people. This is because, although it is true that the average person loses 80 ounces of water a day, he or she also gains about 32 ounces of water from food. That means, in order to replace lost fluids a person only needs to drink about 48 ounces of water rather than the 64 ounces contained in eight glasses of water.

A recent study about over hydration has scared people into believing that you can get sick from drinking too much water during exercise. While this may be true in isolated cases, typically among endurance athletes, the average person will not get sick from drinking too much water unless they have an existing heart, liver or kidney problem. If you have one of these conditions, checking with your doctor about the proper amount of liquid to drink during exercise is advisable.



Stretching is another source of myths and misinformation. Contrary to popular belief, stretching will not "warm you up." Warming up is done by starting a low level of activity and working up to your desired intensity. Stretching before exercise also will not prevent injury although research has shown that it will reduce pain and muscle soreness after exercise. Only a proper warm-up routine will help prevent injuries.

Many people also believe that stretching is most beneficial when done before a workout. Actually, gentle stretching after a workout can help reduce cramping and muscular pain. Also, there is the belief that any stretching is better than none. Improper stretching can actually increase the risk of muscular injuries. It's worth taking the time to learn stretches appropriate to the activity you're planning to perform.

Bruce Swedal is an active Colorado Realtor in the Denver Real Estate market. He is a member of the South Metro Denver Realtors Association, National Association of Realtors and Colorado Association of Realtors. He and his family live in Highlands Ranch Colorado. They enjoy traveling and family time. He is listed in the Authority Web Directory.

Standing forward bend

This stretch feels great if your back is tired, especially if you’ve been standing for a long time. When you stand for an extended period of time, the muscles of your back and hamstrings (the back of your thighs) tend to tighten up, creating stiffness and tension in the muscles. The first phase of this stretch targets the muscles of your back, specifically your erector spinae, and the second phase targets your back and hamstrings.
To do this stretch, follow these steps:

1. Begin standing with your feet about hip-width apart and your toes facing forward.
2. Exhale and bend forward from your hips and knees until your chest rests on your quads and you can place your hands flat on the floor in front of you. Try to keep your hands close to your feet, and your feet flat on the floor.
3. Hold this position for 30 seconds. To make sure that the muscles in your neck and shoulders are relaxed, gently shake your head from side to side as if you were saying “no.” Remember to breathe as you hold this position.
4. Exhale and slowly begin straightening your legs until you feel tension in the back of your thighs. Your hands are still flat on the floor in front of you.
5. Release the stretch by inhaling, bending your knees again, and resting your torso back on your thighs for the length of two deep breaths.
6. Exhale, release your hands from the floor, and slowly begin to roll up, really focusing on stacking your vertebrae — one at a time — until you’re standing tall.

If your back and hamstrings are tight, you may need to place your hands on a yoga block or thick book to keep you from having to bend all the way down to the floor. This assistance allows you to stretch the appropriate muscles without overextending and perhaps causing pain. It’s also is a great way to gradually increase your flexibility without overstretching in the beginning.
A few do’s and don’ts for this stretch:

• Do keep your hands flat on the floor in front of you and your neck relaxed.
• Do pull your abdominals in tight when you begin to roll up.
• Don’t tense or tighten your shoulders and/or neck.

Seated forward bend

You should feel this stretch along the length of your entire back — specifically the erector spinae. You may hold tension in your upper back and some in your lower back, and because this stretch involves the entire back, it can really help you find where you hold tension in your back. For example, if you find that your upper back is tense, that means you hold tension primarily in your rhomboid and trapezious muscles. If your lower back is tense, it’s probably your erector spinae that’s tight. Either way, this stretch not only helps you increase flexibility in your back, but also it can provide a long-term prescription for back health To do this stretch, follow these steps:

1. Sit on a chair with your feet flat on the floor and your abdominal muscles pulled in. To help you find and control your abdominals, imagine a string attached to your bellybutton. The string pulls back so your bellybutton moves toward your spine. Keep that string tight and your bellybutton pulled in throughout the entire exercise.
2. Inhale and as you exhale, bend forward at the hips as far as you can comfortably stretch, letting your arms hang down toward the ground.
3. Hold this stretch for 30 seconds or four to five slow, deep breaths.
4. Place your hands on your thighs and slowly roll up one vertebra at a time until you come back to a sitting position.

To feel a little more stretch in your lats and the middle of your back, after you perform Steps 1 and 2, try to twist your spine slightly so both arms move toward the outside of your right leg. Hold the stretch for 30 seconds and then repeat on your left side.
A few do’s and don’ts for this stretch:

• Do start the motion from your hips, not from your back.
• Do start the stretch in your comfort zone, gradually stretching farther with each breath.
• Don’t move or wiggle your legs or knees — your lower body should remain still.
• Don’t hold tension in your shoulders.

How Stretching Can Explode Your Muscle Growth

Not only is stretching important for flexibility, it is CRITICAL for massive, rapid muscle growth!

When you think about gaining muscle, stretching is probably not the first thing that pops into your head. But did you know that stretching plays a critical role in building muscle?

Every muscle in your body is enclosed in a bag of tough connective tissue known as fascia. Fascia is important for holding your muscles in their proper place in your body.

But your fascia may also be holding back your muscle growth. Think for a moment about your muscles. You train them and feed them properly. They want to grow and will grow but something is holding them back. They have no room to grow!

Because fascia is so tough, it doesn't allow the muscle room to expand. It is like stuffing a large pillow into a small pillowcase. The size of the muscle won't change regardless of how hard you train or how well you eat because the connective tissue around your muscles is constricting the muscles within.

The best example of this is the calf muscle. The lower leg is riddled with fascia because of its tremendous weight-bearing duties in the body. It is because of this fascia that many trainers have great difficulty developing their calves.

The solution: stretching.

Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don't make the mistake of thinking that something as simple as stretching won't be effective.

Using the pillowcase example from above, imagine you can expand the size of the pillowcase by stretching it. Suddenly, the pillow within has more room and will expand to fill that new space.

By stretching your muscles under specific conditions, you can actually stretch your fascia and give your muscles more room to grow.

The key to effective fascial stretching is the pump. The best time to stretch to expand the bags that are holding in your muscles is when your muscles are pumped up full of blood.

When your muscles are fully pumped up, they are pressing against the fascia. By stretching hard at that time, you increase that pressure on the fascia greatly, which can lead to expansion of the fascia.

One of the major reasons Arnold Schwarzenegger had such incredible chest development was that he finished his chest workouts with dumbbell flyes, an exercise that emphasizes the stretched position of the pectoral muscles. He would pump his chest up full of blood during the workout then do flyes, holding the stretch at the bottom of the flye. This gave his chest room to grow to amazing proportions.

Fascial stretching is more rigorous than regular stretching but the results can be amazing. When you stretch hard enough to cause the fascia to expand, you will really feel it! When you are stretching the fascia, you should feel a powerful pulling sensation and pressure as the muscle works against the fascia to expand it.

Be sure you do not stretch so hard that you cause the muscle to tear or cause injury to yourself. You will rapidly learn to distinguish the difference between a good stretch and a bad stretch. You should not feel any sharp pain, just a steady pull.

Hold each stretch for at least 20 to 30 seconds as you must give your fascia time to be affected by the stretch. Stretch hard like this only when you have a fully pumped muscle as you must give your fascia a reason to expand. If your muscles aren't pumped, just stretch normally.

One set of hard stretching after each set you do for a muscle group, besides the obvious benefits of increased flexibility, can have an incredible effect on the size of your muscles and their further ability to grow.

This informative article was written by Nick Nilsson, president of Better U, Inc.