Category Archives: Stretching

Everyone has seen athletes stretching to prevent injuries and improve their performance. But stretching benefits more people than just athletes.

Recently stretching has moved to the forefront of health and well being activities. We now know that stretching even on an airplane or at your work desk promotes circulation, reducing stress and repetitive movement injuries.

If you have suffered an injury, stretching can rebalance your musculature and help you move with confidence. Improved muscle resiliency, coordination and power as well as higher energy levels are all benefits of regular stretching. And of course you’ll be more flexible.

Our editors have compiled a comprehensive range of articles, calculators, resources and links so that you should be able to find all of the information on stretching and flexibility that you need right here.

The Proper Way to Stretch

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The general population should be performing slow, static stretches after exercising or for performing flexibility training. For these types of stretches, I would not recommend them to be performed “before” you workout or engage in physical activity as it may lead to injury and inadequate performance.

Flexibility is one of the most neglected aspects of fitness and should be practiced weekly. Two to three times would be a reasonable amount of sessions to solely concentrate on increasing the range of motion at all your joints. This will help you perform daily activities better, exercise and play sports better, decrease your chance of injury, relieve stress, and make you feel better. You should perform stretches on every muscle group (shoulders, chest, arms, stomach, back, lower back, hip flexors, quadriceps, hamstrings, calves) twice each muscle for thirty seconds. Always warm up for at least five minutes on the treadmill or walk a couple of blocks before performing flexibility training.

After you workout, the muscles that you have used for the particular activity are tight, tensed and shortened and need to be returned to their normal resting length. This will also decrease muscle fatigue and soreness. When performing activities like running, jogging, using the stairmaster, etc., you should not stop abruptly and start stretching. You should gradually lower your intensity and start to cool down. Stretches should be performed for all muscles involved in the particular exercise or activity for about twenty to thirty seconds while holding the stretch with tension but not pain. This should be performed for a minimum or one time per muscle. Twice would be great, but we are pressed for time in most cases.

How Flexible Are You?

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It was a beautiful spring morning when Jill, an acquaintance of mine, woke up feeling great. “Wow”, she thought, “I’m going to start my new exercise program today. I’ll run five miles and I’ll feel awesome.”

Of course it had been about a year since her last attempt at a five miler, but she felt like she was still in decent shape, so out she went.

Fast forward to the next morning: she woke up and just getting out of bed was a chore. She swung her lethargic legs out from under the sheets, her ankles and knees felt like some one has taken a baseball bat to them. Attempting to go down the stairs to the kitchen for coffee was somehow reminiscent of her great Aunt Irma in her 95th year. What had happened to Jill?

It was a beautiful spring morning when Jill, an acquaintance of mine, woke up feeling great. “Wow”, she thought, “I’m going to start my new exercise program today. I’ll run five miles and I’ll feel awesome.”

Of course it had been about a year since her last attempt at a five miler, but she felt like she was still in decent shape, so out she went.

Fast forward to the next morning: she woke up and just getting out of bed was a chore. She swung her lethargic legs out from under the sheets, her ankles and knees felt like some one has taken a baseball bat to them. Attempting to go down the stairs to the kitchen for coffee was somehow reminiscent of her great Aunt Irma in her 95th year. What had happened to Jill?

What will increased flexibility do for you?

1. Stretching increases physical efficiency and performance.
2. It also decreases the susceptibility of injury.
3. Being flexible helps increase blood flow to the joint structures, and improves circulation.
4. It decreases the risk of low back problems since flexibility of the lumbar and pelvic areas reduces stress on the lower spine.
It was a beautiful spring morning when Jill, an acquaintance of mine, woke up feeling great. “Wow”, she thought, “I’m going to start my new exercise program today. I’ll run five miles and I’ll feel awesome.”

Of course it had been about a year since her last attempt at a five miler, but she felt like she was still in decent shape, so out she went.

Fast forward to the next morning: she woke up and just getting out of bed was a chore. She swung her lethargic legs out from under the sheets, her ankles and knees felt like some one has taken a baseball bat to them. Attempting to go down the stairs to the kitchen for coffee was somehow reminiscent of her great Aunt Irma in her 95th year. What had happened to Jill?

It was a beautiful spring morning when Jill, an acquaintance of mine, woke up feeling great. “Wow”, she thought, “I’m going to start my new exercise program today. I’ll run five miles and I’ll feel awesome.”

Of course it had been about a year since her last attempt at a five miler, but she felt like she was still in decent shape, so out she went.

Fast forward to the next morning: she woke up and just getting out of bed was a chore. She swung her lethargic legs out from under the sheets, her ankles and knees felt like some one has taken a baseball bat to them. Attempting to go down the stairs to the kitchen for coffee was somehow reminiscent of her great Aunt Irma in her 95th year. What had happened to Jill?

What will increased flexibility do for you?

1. Stretching increases physical efficiency and performance.
2. It also decreases the susceptibility of injury.
3. Being flexible helps increase blood flow to the joint structures, and improves circulation.
4. It decreases the risk of low back problems since flexibility of the lumbar and pelvic areas reduces stress on the lower spine.
5. Flexibility improves posture and muscle balance.
6. By being flexible you enhance nerve/muscle impulse coordination and velocity.
7. Stretching improves and increases the joint lubrication fluid.
8. It also reduces stress.
9. Finally, stretching makes exercising more enjoyable and increases the sense of well being.
Remember that stretching isn’t an “optional” thing to do when you have time for it. Either you do it now while you still can or you end up paying in the long run.

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Copyright Lisa Leonard of Body Trends — used with permission of the author.

Lisa Leonard has been actively involved in the fitness profession since 1986 in the U.S. and the Mediterranean. She has certifications as a fitness instructor and personal trainer from the American and Fitness Association of America and the American Council of Exercise. Her key interests include outdoor cardiovascular training, strength building, skiing, running, mountain biking, free weights, and bodybuilding.

fact from fiction. 5. Flexibility improves posture and muscle balance.
6. By being flexible you enhance nerve/muscle impulse coordination and velocity.
7. Stretching improves and increases the joint lubrication fluid.
8. It also reduces stress.
9. Finally, stretching makes exercising more enjoyable and increases the sense of well being.
Remember that stretching isn’t an “optional” thing to do when you have time for it. Either you do it now while you still can or you end up paying in the long run.

——————————————————————————–

Copyright Lisa Leonard of Body Trends — used with permission of the author.

Lisa Leonard has been actively involved in the fitness profession since 1986 in the U.S. and the Mediterranean. She has certifications as a fitness instructor and personal trainer from the American and Fitness Association of America and the American Council of Exercise. Her key interests include outdoor cardiovascular training, strength building, skiing, running, mountain biking, free weights, and bodybuilding.

Lower Body Stretches

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Stretching is an important part of any workout routine. It helps increase your flexibility and reduce your chances of injury.

You should stretch both before and after your workout and make sure your muscles are warm (i.e., stretch after you warm up). Following are some common stretches for your lower body including your quads, hamstrings, glutes, calves and hips.

Do each stretch at least once and hold for at least 15 seconds (more if you have time!). Each stretch should feel good. If you feel any pain, ease up and go slower.

Hip flexor stretch

Hip flexor stretch

Hip Stretch

Cross left foot over right knee. Clasp hands behind right thigh and gently pull the leg in towards you, keeping upper body relaxed. Switch Legs.

Hamstring stretch

Hamstring stretch

Hamstrings

Lie on floor with knees bent. Straighten one leg and slowly pull it towards you, clasping the thigh, calf or ankle. Keep knee slightly bent. Switch legs.

Inner thigh stretch

Inner thigh stretch

Inner Thighs

Sit on floor with feet pressed together. Keeping abs in, lean forward until you feel a gentle stretch in your inner thighs.

hip_flexor_stretch

Hip flexor stretch

Another hip stretch

In lunge position, rest back knee on the floor, with front knee at 90 degree angle, abs in. Gently press forward until you feel a stretch in the front of the leg/hip. Switch legs.

Hamstring stretch

Hamstring stretch

Hamstrings

From above lunge position, slowly move backward until leg is slightly bent. Bend forward at the hip, keeping back flat until you feel gentle pull in the back of the leg. Switch legs

90 90 hip stretch

90 90 hip stretch

90-90 hip stretch

Sit on the floor with both legs bent at 90 degree angles. Slowly lean forward until you feel a gentle stretch in your hips. Switch legs.

Hip flexor stretch

Hip flexor stretch

Hip Flexors

From above position, straighten one leg and pull the other knee into your chest until you feel a stretch in your hip. Switch legs.

Spinal twist

Spinal twist

Spinal Twist

Lying on the floor, place right foot on the left knee. Using your left hand, gently pull your right knee towards the floor, twisting your spine and keeping left arm straight out, hips and shoulders on the floor. Switch sides

Lower back stretch

Lower back stretch

Lower back/hips

Lying on the floor, pull your knees into your chest and clasp your hands under your knees. Gently press your hips to the floor.

Calf stretch

Calf stretch

Calf Stretch

On hands and knees, straighten your legs, but keep them slightly bent. Gently press one or both feet towards the floor, keeping back flat and abs in.

Quadricep stretch

Quadricep stretch

Quadriceps

Lie down on your side using elbow for balance. Using other arm, slowly pull your foot towards your glutes, keeping both knees together and bent knee pointing down. Switch legs.

Benefits of Flexibility Training

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Flexibility is a joint’s ability to move through a full range of motion. Flexibility training (stretching) helps balance muscle groups that might be overused during exercise or physical activity or as a result of bad posture. It’s important to clearly understand the many benefits that result from a good flexibility program.

Improved Physical Performance and Decreased Risk of Injury
First, a safe and effective flexibility training program increases physical performance. A flexible joint has the ability to move through a greater range of motion and requires less energy to do so, while greatly decreasing your risk of injury. Most professionals agree that stretching decreases resistance in tissue structures; you are, therefore, less likely to become injured by exceeding tissue extensibility (maximum range of tissues) during activity.

Reduced Muscle Soreness and Improved Posture
Recent studies show that slow, static stretching helps reduce muscle soreness after exercise. Static stretching involves a slow, gradual and controlled elongation of the muscle through the full range of motion and held for 15-30 seconds in the furthest comfortable position (without pain). Stretching also improves muscular balance and posture. Many people’s soft-tissue structures has adapted poorly to either the effects of gravity or poor postural habits. Stretching can help realign soft tissue structures, thus reducing the effort it takes to achieve and maintain good posture in the activities of daily living.

Reduced Risk of Low Back Pain
A key benefit, and one I wish more people would realize, is that stretching reduces the risk of low back pain. Stretching promotes muscular relaxation. A muscle in constant contraction requires more energy to accomplish activities. Flexibility in the hamstrings, hip flexors, quadriceps, and other muscles attaching to the pelvis reduces stress to the low back. Stretching causes muscular relaxation, which encourages healthy nutrition directly to muscles; the resulting reduction in accumulated toxins reduces the potential for muscle shortening or tightening and thus reduces fatigue.

Increased Blood and Nutrients to Tissues
Another great benefit is that stretching increases blood supply and nutrients to joint structures. Stretching increases tissue temperature, which in turn increases circulation and nutrient transport. This allows greater elasticity of surrounding tissues and increases performance. Stretching also increases joint synovial fluid, which is a lubricating fluid that promotes the transport of more nutrients to the joints’ atricular cartilage. This allows a greater range of motion and reduces joint degeneration.

Improved Muscle Coordination
Another little-known benefit is increased neuromuscular coordination. Studies show that nerve-impulse velocity (the time it takes an impulse to travel to the brain and back) is improved with stretching. This helps opposing muscle groups work in a more synergistic, coordinated fashion.

Enhanced Enjoyment of Physical Activities
Flexibility training also means enhanced enjoyment, and a fitness program should be fun if you want to stick with it. Not only does stretching decrease muscle soreness and increase performance, it also helps relax both mind and body and brings a heightened sense of well-being and personal gratification during exercise.

As you can see, flexibility training is one of the key components of a balanced fitness program and should be a part of your exercise routine. Without flexibility training, you are missing an important part of overall health. Flexibility training provides many important benefits that cannot be achieved by any other exercise or activity. Good luck: I hope you enjoy all the wonderful benefits of an effective flexibility training program.

By Chad Tackett, president of GHF

Tennis fitness

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Fancy a game of tennis? If you’re after a body of steel then your answer should be yes.

Tennis is a brilliant game and for a number of surprising reasons. For starters, it’s enormous fun. Secondly you can do it with friends and enjoy a bit of catch-up all at the same time and thirdly, it can help you build a rock-hard body, toned legs and firm arms.

That’s right, tennis may appear civilised, but in reality it’s anything but. As anyone who has played the game will tell you, tennis is a sweat-inducing, muscle burning, full-body workout. You only need to look at the incredible physiques of Venus Williams or Mark Philippoussis to see that.

“Tennis is a great workout,” says Mike Hetherington, a professional tennis teacher at Cooper Park Tennis Centre, Double Bay, in Sydney.

“It pretty much works your whole body. Tennis players have good legs and bottoms and their shoulders are great, too.”

If that hasn’t convinced you, then think about this. Your average game of tennis burns up roughly 500 kilojoules in 15 minutes. That equates to 1000kj in 30 minutes, 150kj in 45 minutes and close to a whopping 2000kj in just 60 minutes. Accordingly, just a couple of casual games a week and you’ll soon see the difference. Not only that, but your aerobic capacity will go through the roof, your hand-eye coordination will improve, as will your balance. So, who’s for a game?

playing by the rules
Traditionally tennis is played with two or four people. The idea is that you hit the ball over the net and between one another for as long as possible. If the game is played by the rules (and that’s entirely up to you) the ball should land within the white lines. If you’re playing doubles you only need worry about the white line behind you. If you’re playing singles, however, the ball cannot go past the white line behind you or into the sections on either side of the tennis court.

It sounds simple enough but when you’re just starting out (and actually even when you’re pretty good), it can be tricky to get the ball to go exactly where you’d like it to. The good news about that is that if the ball lands on the line it’s considered to be in. Excellent.

The main aim of tennis is to get more points and therefore win, but there’s much more to it than that. Like having a blast, for example.

“Tennis makes you fit which is great,” says Hetherington, who has competed throughout Australia and the US. “It’s a social game as well and it’s great for anyone from five to 85. And it involves plenty of adrenaline. It’s a great challenge to hit the ball and keep it going and when you do it’s extremely satisfying.”

doing it right
If you like the sound of all that then you might want to have a lesson. Sure, you can hop on the court and just bash the ball about, but it will be more satisfying if you pick up a few basics, and an instructor can show you how.

If you have a lesson one of the first things you’ll learn is how to hold a tennis racquet properly.

“You can pick a racquet up and have a go, but you won’t do it right,” says Hetherington. “You have to learn the swing pattern.”

The swing pattern includes the back swing, the follow through and the contact point. “With good instruction you can pick it up pretty quickly,” says Hetherington.

“You learn a bit each lesson and you pick up even more the next time round.”

And don’t worry about coordination. “We see plenty of people who aren’t the best when it comes to hand eye coordination, but we can definitely teach them how to play and well. It just takes a little bit longer,” says Hetherington.

you will need
Before you hit the court you’ll need to look the part. That means a tennis skirt or dress for women and shorts and shirt for men. Clothing should allow plenty of give and fabrics that keep sweat away from the body are perfect. Tennis gets hot.

Of course, you’ll need racquet. Beginners should make sure they look for racquets that are lightweight and oversized.

“The larger the frame, the easier it is to hit the ball,” he explains. “And the lighter the racquet, the easier it is to swing so you have more control.”

A good-quality racquet will cost between $80 to $150, but get advice before you purchase. “Don’t just grab one off the shelves,” says Wolford. “You need the one that’s right for you.”

You’ll also need specifically designed tennis shoes. These will have a non-marking sole and will provide cushioning and, in particular, ankle support.

And finally, don’t forget tennis balls. They’re about $10 for three.

stretch me
Before you hit the court, warm up for five or 10 minutes (a quick walk or a gentle jog will do the trick) and then perform some basic stretches. Tennis players frequently damage their wrists and forearms so ensure you work on this area. Also, stretch your shoulders and mid-back, your thighs both rear (hamstrings) and front (quadriceps) and your calves. Hold each stretch for 10 to 30 seconds and push yourself to the level of discomfort only. If you experience pain stop immediately and check in with a GP or physiotherapist to ensure you’re not injured.

learning the lingo
If you’re going to play tennis, or pretend you do, there’s a few important terms you need to know. Learn these and you’ll be a smash hit on any court.

• serve This is the overhead shot that starts every point. For it to be a success, the ball must land in the other player’s service box.
• ace The term used when a serve is successful – meaning the other player has not been able to return it.
• deuce This is when the score is tied at 40-40.
• game This is where the points are tallied. It goes like this – 15, 30, 40 then game. Games make sets and sets make a match.
• love A scoring term used when the score is zero. You can shake your head and act disappointed when you hear this.
• rally When the ball is hit back and forth over the net. When this happens it’s time to get up on your feet and cheer. Well, at the end of the rally anyway.
• baseline This is the line at the end of the court. Simple really.
• alley The area that runs between the singles and doubles sidelines.
• break point This is when the player receiving the serve has a chance to win the game on the point. Very exciting stuff!
• volley When a player hits the ball before it bounces it’s called a volley.