Stretching Exercises

Stretching exercises are important before you begin your workout. Always remember to stretch before and after your workout. Stretching exercises also give you health and fitness by making you more flexible.

This helps you in all sorts of exercises, even running, you will find stretching the leg muscles daily will give you better performance at fitness exercises such as running.

Remember for optimal health and fitness always perform stretches, as we mature we become more and more less flexible, this is why it is good to stretch daily.

Stretching exercises for health and fitness are very easy to perform. The normal ones for legs such as touching the toes and hamstring stretches are your most common stretches. For arms you can do anything from arm twists. For your upper body a great stretching exercise is to perform twists side to side with a weightless barbell behind your neck.

If you are are pursuing martial arts or want excellent flexibility in the legs then you can perform the splits each day, take it very easy when doing this if you are new to exercise, pushing your self could result in severe pain, and in some cases, even damage.

Visit [http://www.weight-lifting-4u.com] for further information.

John Gibb is the webmaster of several websites. [http://www.weight-lifting-4u.com] is his latest addition.

Stretching and Warming Up Are Important Before Exercise For Ideal Fitness

Are you a person who does not realize the consequences of failing to warm up before each time you exercise? If you are involved in any kind of physical exercise, it is imperative that you warm up before starting any strenuous physical activity.

This is ever more important if you are over 40 years and have not been involved with physical exercise on a regular basis. Going out in the yard or garden to work on a weekend when you are not doing it daily, can lead to not only sore muscles and joints but even serious injury. As you get older your heart becomes weaker, your joints have less fluid and are less flexible and you tendons and muscles are less supple.

Why warm up? When you warm up, you should start out gradually increasing the level of activity and physical stress which increases the blood flow, oxygen and nutrient supply to your heart and muscles.

Your warm up increases mental alertness and awareness, loosens joints and increases joint fluid, and loosens muscles, minimizing wear and tear on muscles and joints. It also allows for increase in the blood flow to your heart preparing for its needed increased activity.

How can you warm up to gain these benefits? You can jog,run,walk briskly, use a rowing machine or cycle or use one of elliptical or similar stepping/walking machines. Initially, it can be done using any activity that enables the heart to beat faster.

One can simply walk or jog or if cardiovascular equipment is available, such as a rowing machine or a bicycle, these can be utilized.Start Start slowly at a gentle pace allowing the heart rate and body temperature to slowly increase. Your pace should be increased slowly depending upon your current level of physical fitness. If you do this you will feel energized and not exhausted.

After warming up for 3-5 minutes, (working up a light sweat,longer if the person is working out in a cold environment), you should stretch your whole body which will increase flexibility especially in the spine, shoulders and hips. The type and degree of stretching is determined by the kind of activity you plan to engage in.

For instance, if one is about to play sports, the recommended kinds of stretching would be the ones that reproduce the same activities and movements you plan to engage in. Each stretch of a tendon or muscle group should last at least 8 seconds. The stretching should be done only after and initial period of warming up. Stretching is a steady process, not one of bouncing which can lead to muscle tears or strain.

If you are a weight-lifter, this stretching should be done only after your weight lifting warm up. Start out lifting 50% of your planned maximum weight for the session doing the planned number of repetitions. Then go to 70% and then 90%. Rest 30 seconds and repeat the process to finish you warm up. Now proceed to stretching.

After this warm up and stretching, you can go on to your planned heavy lifting for the day.

A cool down procedure similar to your warm up, is as important as your warm up to allow the heart and skeletal muscles to cool down and get rid of accumulated waste products from you vigorous exercise such as weight lifting. After warming up and proceeding to the main workout, it is equally important to cool down.

When a person suddenly stops exercising or lifting weights, blood gathers in the muscle and oxygen is blocked. When this happens, a person runs the risk of having a heart attack. So cooling down should have the same importance as warming up.

For your good health, be sure to follow these guidelines and precautions to maximize your work out without injury.

Gorden McMurry, (Gorden the Trainer) works to help people look better, feel better and enjoy long and healthy lives. At over 70 years of age he is in excellent health personally maintains a full time work schedule. He still enjoys skiing advanced slopes in the Rockies as well as over 5 hours per week of vigorous physical work outs. For a training program to help you maintain your best health and fitness possible, follow the link below:

[http://www.ideal-fitness.org]

Stretching a Vital Component to Your Exercise and Weight Loss Program

Stretching is a vital part of your program and is often neglected by many. Exercise actually has the effect of tightening your muscles, so it is of great importance while your muscles are warm to stretch them after exercise returning them to their original lengths. This will prevent the risk of injury and stiffness and maintain good flexibility. Remember to hold each stretch for at least 30 seconds.

FULL BODY STRETCHING SEQUENCE

After a session grab your mat or towel, spread it out on the floor, lay down on your back and stretch out nice and long. Oh! What a feeling. Now we will follow the routine below in sequence.

SPINAL ROTATION

Keeping your shoulder blades flat on the floor with your arms stretched out to the sides, bend your legs to 90 degrees. Allow your knees to drop to the floor together, without forcing them and making sure to keep your shoulder blades on the deck. Hold the stretch for 30 seconds minimum before repeating over the other side. Well done, now return to your favourite position( flat on your back ) stretch out, relax and prepare for your next stretch.

GLUTEAL STRETCH

Now, keeping one foot on the floor, bend the knee of that leg. Cross the other leg over the first leg so that your ankle is resting above the knee. Reach through and lock your hands around the thigh of your first leg, smoothly pulling back toward you. You will feel a wonderful stretch in your buttocks and outer thigh. Excellent, now hold that stretch for a minimum of 30 seconds and repeat with the other leg.

QUADRICEP STRETCH

This stretch can be performed either lying or standing. It is important to keep the knees together while performing this stretch. Holding the front of your foot, bring one leg up behind you ( actually pulling the heel into your buttock ) Hold for a minimum of 30 seconds as you feel the stretch in your hip and thigh.

OUTER THIGH STRETCH

In a sitting position with your legs straight out in front of you, bring one leg up and cross it over the other leg. Supporting yourself with one arm, use the other arm to ease your knee across your body. You will feel the stretch through your outer thigh. Hold the stretch for 30 seconds and repeat with the other leg.

INNER THIGH STRETCH

In a sitting position with your back straight, bring your heels together. Now, holding your ankles, pull your feet in towards you holding the stretch for 30 seconds. You will feel the stretch at your inner thighs as you let your knees drop toward the floor. To intensify this stretch, bring your body gently forward from the hips as you place your elbows on your knees.

HAMSTRINGS STRETCH

In a sitting position with your legs straight and together, slowly and gently bend forward from the waist with fingers outstretched until you can feel the stretch in your hamstrings. Hold for 30 seconds. If your flexibility is insufficient in the early stages you can assist yourself by folding a towel length ways, looping it over your feet and holding both ends, gently ease yourself forward.

HAMSTRINGS STRETCH ( LYING )

Lie on your back with one leg bent to 90 degrees. Bring your other leg straight up toward you and grasp with both hands below the knee. Gently pull the leg toward you until you feel the stretch and hold for 30 seconds minimum.

HAMSTRING STRETCH ( STANDING )

With your hands on your thighs, place one heel in front of you. Bending your other knee slowly bend forward from your hips. You will feel the stretch at the back of your upper leg ( hamstring ) primarily, with some at the back of the knee and in the calf. Hold the stretch for your minimum 20 seconds, then to intensify the stretch slowly lean a bit further into the stretch, hold for another 20 seconds and repeat for the other leg.

CALF STRETCH

Basically your calf muscle consists of your main muscle, ( gastrocnemius ) and the lesser ( soleus ) which is lower and runs underneath. Here are two stretches, one for each respectively.

Standing with your feet together, take a good step back with one leg keeping the foot flat on the deck, with the other leg slightly bent at the knee.

Your upper body weight is taken on the front leg while your feet are facing forward and your back is straight with both heels on the floor.

Intensity can be increased by taking your back leg further back and pushing into the heel. Hold all positions for your 20 seconds minimum and repeat with the other leg.

CALF STRETCH ( LOWER )

As with calf stretch above except that the back leg is bent at the knee with the step back being of a shorter distance. The stretch will be felt deep in the lower part of the leg.

CHEST STRETCH

Sitting with your legs slightly bent and feet hip-width apart, contract those abdominals ( pull them in ) while relaxing your neck and shoulders.

With your arms straight, interlock your hands behind your back, keeping your back nice and straight.

Now lift your arms up behind you until you feel the stretch across your chest, and hold for at least 20 seconds.

UPPER BACK STRETCH

Standing with your legs slightly bent and feet hip-width apart, tighten those tummy muscles.

Interlocking your fingers together, straighten your arms out in front of you.

Keeping your body upright with a firm lower back, push your hands away from you as you feel the stretch across your upper back and back of your shoulders.

Hold stretch for a minimum of 20 seconds.

TRICEP STRETCH

Standing or seated.

Lifting one arm, place the hand over your back reaching down your spine with fingers pointed downwards.

With your other hand grasp your elbow and gently pull back intensifying the stretch.

Hold for 20 seconds and repeat with other arm.

In conclusion exercise involves muscle contraction, causing them to tighten and shorten in length. It is most important to stretch our muscles back to their original length immediately after exercising whilst they are still warm.

Stretching is a habit you must get into. Without it you leave yourself open to injury, reduced flexibility, soreness and stiffness. After every session spend 10 minutes minimum on a full body stretching routine.

In this article you have your full body stretching program explained in detail for you, by downloading a copy of Slim Supple & Strong you will not only have your complete answer to the sustainable NEW YOU, but all the above stretches will be demonstrated in detail for you.

Go To: http://www.slim-supple-strong.com.au

Gary Richards (Author)