Preventive Solutions

"An ounce of prevention is worth a pound of cure." 

We all know about intensity and we all know what comes with that intensity...muscles that are tight, tired, and sore.  It is important that you are aware of the things your body is facing and do the little things to prevent yourself from getting injured. 

One of the best preventive solutions is gradual stretching. Stretching involves the entire muscle/tendon complex, lengthening it so that the chance of an exercise movement's suddenly stretching these structures past their limits and causing damage is reduced.  Another preventive solution is warming up before you workout. Warming up pumps blood and oxygen to the area and literally raises the temperature of the muscles involved, allowing them to contract with greater force.

Flex Ability

Did you know that stretching your legs could improve your muscle performance. According to reports from a Clinical Journal Of Sports Medicine Study, scientist took flexibility and leg-strength measurements of 30 participants and asked them to stretch each leg for 2 minutes 5 days per week. After 6 weeks, they found that the volunteers' flexibility had increased by 35 percent; quad strength had increased by 3.2 percent; and hamstring strength had increased by 5 percent. Stretching is so important in preventing injuries, but most importantly, it helps make your legs stronger by increasing your muscles' range of motion, making joint movement more efficient. And what does all of this mean...MORE POWER!!! So hit the floor and get tough: Broaden your muscles with at least 15 minutes of Yoga or Pilates twice a week. Oh Yeah...One more thought: In Order To Be The Most Fit-Sounded Person (a complete image of health and fitness), YOU Must Separate Yourself From The Average. You Must Achieve Every Part That Makes You Who You Are ...YOU ARE WHAT YOU DO!!! 

The Russian Cannonball

"The kettlebell is the ultimate tool for extreme all-round fitness. It has been proven that no other single tool does it better."

What is a super effective tool that will help you build strength, endurance, flexibility, and core strength all at once? What is a form of training that will not only improve the appearance of your physique, but it will give you strength and mental toughness that you didn't even know was possible? THE EXTREME KETTLEBELL!

The kettlebell is a russian cast iron that looks like a cannonball with a handle and provides you with a very effective way to build muscle and supports the body to work as one unit.

*Accelerates- the development of All-Purpose Strength

*Boosts- your physical resilience

*Builds- your stay power

*Ensures- the correct blend of strength and flexibility

*Hacks- your fat off

*Gives your independence- makes you as strong as you want anywhere, anytime

I believe that it is important that you understand the benefits of this training and how it works. I frequently get the question, how is a kettlebell different from a dumbbell? First, kettlebells are much harder to handle, and in this case, harder is much better. KB handles are much thicker then DBS, which will give you a vice grip in no time. It is an outstanding grip, wrist, and forearm developer. Also, if you notice that the weight of a DB is equally distributed, while the weight of a KB is not. The off centered weight of a KB will force you to use more stabilizer muscles and work the targeted muscles through a longer range of motion. The thick and smooth handle combined with the ballistic nature of many exercises loads the grip like rock climbing. It is also an amazing type of training because it gives you infinite freedom of lifting...offering wiry strength, explosive agility, and never-quitting stamina.

Next, kettlebell training offers an increase in shoulder flexibility and stability. Its offset center of gravity maximizes shoulder strength, flexibility, and health. It not only helps to improve shoulder strength but it has been known to help people with back problems...making the back more resilient. It conditions your back from every conceivable angle, statically and dynamically. And as a result, many chiropractors are using kettlebells with their patients for rehab.

Another interesting fact about kettlebell training is that it gives you the benefit of getting stronger without getting bigger. Many women have taken up this type of training all around the country because it helps them tone and lose fat without over developing muscles. Another interesting point is that it is a definitive tool for developing hip thrust (the power generator in all athletics)...remember that a jump, a kick, and a punch all come from your hip.

So if you get the opportunity, do not rule out this type of training. I think that you will be pleased with the variety and effectiveness that it brings to the table. Overall, your results will be endless. Kettlebell training is considered to be "one of the most effective means of strength development" representing " a new era in the development of human strength-potential."

Mahler, M. Kettlebell Training Article. Bodybuilding.com.

Tips For Flexibility Training

When it comes to "The Big Three" of exercise--cardiovascular, strength and flexibility training--it’s pretty clear which one can get overlooked. After all, while we prize cardiovascular and strength training for their role in helping us lose weight, build muscle and get fit, the benefits of flexibility training are less immediately alluring. 

However, as the population ages, more of us are learning to appreciate the rewards of stretching. Staying limber can offset age-related stiffness, improve athletic performance and optimize functional movement in daily life. Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat injury. In fact, the American College of Sports Medicine has added flexibility training to its general exercise recommendations, advising that stretching exercises for the major muscle groups be performed two to three days per week. 

How can you include an effective flexibility workout in your fitness program? Here are some guidelines: 

1. Think in Terms of Serious Flexibility Training, Not Just Brief Stretching. Squeezing in one or two quick stretches before or after a workout is better than nothing, but this approach will yield limited results. What’s more, generic stretches may not be effective for your particular body. The more time and attention you give to your flexibility training, the more benefits you’ll experience.

2. Consider Your Activities. Are you a golfer? Do you ski, run or play tennis? Do your daily home or work routines include bending, lifting or sitting for long periods? Functional flexibility improves “the stability and mobility of the whole person in his or her specific environment,” says physical therapist Deborah Ellison. She recommends an individualized stretching program to improve both stability (the ability to maintain ideal body alignment during all activities) and mobility (the ability to use full, normal range of motion). 

3. Pay Special Attention to Tight Areas. Often the shoulders, chest, hamstrings and hips are particularly tight, but you may hold tension in other areas, depending on your history of injuries and the existing imbalances in your muscle groups. Unless you tailor your flexibility training to your strengths and weaknesses, you may stretch already overstretched muscles and miss areas that need training. 

4. Listen to Your Body. Stretching is an individual thing. Pay attention to your body’s signals and don’t push too far. Avoid ballistic stretching, which uses bouncing or jerking movements to gain momentum; this approach can be dangerous. Instead, slowly stretch your muscles to the end point of movement and hold the stretch for about 10 to 30 seconds. Older adults, pregnant women and people with injuries may need to take special precautions. 

5. Get Creative. Varying your flexibility training can help you stick with it. You can use towels, resistance balls and other accessories to add diversity and effectiveness to your stretching. 

6. Warm Up First. If you’re stretching on your own, don’t forget to warm up your muscles before you begin. Walking briskly for 10 or 15 minutes is a simple way to do this. 

7. Find a Flexibility Class That Works for You. Classes that include stretching are becoming more popular and more diverse. Some combine cardiovascular and strength components with the flexibility training; others focus exclusively on stretching. 

8. Stretch Yourself--Mind and Body. Did you know that your emotional state may affect your flexibility? If your body is relaxed, says Ellison, it will be more responsive to flexibility training. Listening to music and focusing on your breath can help you relax as you stretch. You may also want to explore yoga or exercise inspired by the work of Joseph Pilates. In addition to stretching, classes in these disciplines may include relaxation, visualization and other mind-body techniques designed to reduce stress and increase mindfulness. 

9. It’s Not Just for Wimps. Forget the idea that stretching is just for elderly, injured or unconditioned people. Many Olympic and professional athletes rely on flexibility training for peak performance. 

10. Do It Consistently. It does not help to stretch for a few weeks and then forget about it. Integrate regular stretching into your permanent fitness program. For inspiration, look to cats and dogs--they’re dedicated practitioners of regular stretching!  :)

The Importance Of Stretching

I can not stress enough the importance of stretching. I have seen many people suffer from neck pain, back pain, and knee issues. This is partly due to the lack of strength in the muscle and the lack of flexibility people suffer from.

It is important to include a stretching routine in your daily regimen. You may want to break it up by doing part of your stretching in the morning and the second part in the evening.

When people complain about lower back pain, they often suffer from tight hamstrings. When your hamstrings are tight this places alot of pressure in your lower back and in your knees. These parts of your body have to compensate for the lack of flexibility in the hamstrings.

Below, are a couple of stretches you may want to try before or after you workout, in the morning or in the evening before you go to bed. These stretches will help you with your daily routine and with progress in your fitness regimen.

Hamstring Stretch

Benefits: A great leg muscle stretching exercise with no back strain.

Instructions:

*Place the butt up against the wall or door jam.

*Put the leg vertical and straight up the wall or door jam.

*More Advanced - Flex the toes back toward your chin.

Hip / Piriformis Stretch

Benefits: Greatly enhances the ability to swing the club. If this area is tight, it will restrict hip turn.

Instructions:

*Lay on the back and pull the knee of one leg to the chest.

*The opposite leg crosses placing the heel/ankle on the knee.

Cobra Stretch

Benefits: Classic stretch for keeping the whole spinal area limber and flexible. Also flexes the quads and buttocks.

Instructions:

*Lay flat on your stomach with tops of the feet flat on the ground and touching.

*While lifting up with the lower back, keep the palms down on the floor.

*Work the shoulders back toward the heels.

*Do the stretch till the neck feels as "long" as possible.

The Power Of Stretching

One of the biggest mistakes many people do when they are training is they don't stretch at all or enough. Tight muscles contribute to shinsplints, plantar fasciitis, and muscle pulls, which could sideline you for weeks and may even take you out of the race completely. Did you know that improved flexibility also shortens your recovery time. According to Skip Stolley, Director of VS Athletics Track Club in Santa Monica, California, looser muscles are more receptive to glycogen replacement, which accelerates healing.

So here is your power...your muscles get the most benefit from stretching post-run. Ideally, you'd tack on a 15-minute flexibility routine to your workout (see runnersworld.com/whartons). No time? Drop a six-miler to a five-miler and use those leftover minutes to hit your calves, quads, hamstrings, and glutes. "You aren't hurting your workout-you're enhancing it," says Stolley. "The benefits of stretching will do your body more good than could be done by running that mile."

So give it a try and give your body all the things to help it be strong. Give your body a little and it will give you a lot in return. Thinking of you always Firestar...keep pushing and keep striving!

Runner's World. April 2008. Pgs. 43-44.

Maximize Your Stretching

I know that I sound like a broken record when I talk about the importance of stretching. There are so many benefits to stretching but many don't take the time to incorporate stretching in their daily routines. Your muscles work hard for you on a daily basis...it is up to you to give them some relief for their hard work. When you stretch it should be relaxed and sustained with your attention on each muscle that is being stretched. When you stretch regularly, you will soon see the benefits it has-with every movement becoming easier. You will also get an opportunity to see the increase in strength in your workouts, and most importantly a pain-free body-NO INJURIES.

The first point (VERY IMPORTANT) is- Don't focus on flexibility. Just stretch regularly/consistently and flexibility will come with time. Think of it as introducing your body to another form of exercise that is going to help you with your performance and help you achieve all your fitness goals. Be patient...remember, if you haven't stretched on a regular basis your body is not use to it, and you feel like you will never improve.

Next, be aware that we are different every day. Some days we are tighter, other days we are looser. Don't get discouraged if one day you touched your toes and the next day you didn't. Think of stretching as a challenge and beat that challenge. We all like challenges and like to be challenged...be versatile in your fitness world. Strong, fast, flexible.

WATER! WATER! WATER! Our body is mostly made up of water so we need it to survive each and every day. One interesting finding is that your muscles stretch more easily when your body is properly hydrated.

Remember: stretching will always make you feel good. Your allowing your muscles to be free and flexible. Plus, your giving something back to the muscles that continue to work hard for you each and every day. If you stretch, good for you and keep doing it. If you don't stretch, START TODAY...YOU WON'T BE SORRY!

Focus On Stretching

How many of you struggle with touching your toes (done the proper way, with legs straight)? Or maybe you just always seem to be tight no matter how much you stretch.

Many studies have shown that people who are unable to touch their toes show a huge amount of poor flexibility which inhibits the ability to build muscle and makes them more susceptible to injuries, especially those involving your lower back.

The reality is that a thin film of connective tissue called fascia surrounds every bone, organ, and muscle in your body like a big sheet of plastic wrap. The fascia unites seemingly separate muscle groups, causing them to function together. One of the best examples of this is "superficial back line," a chain of fascia-linked muscles that run from the top of your head, down your back, and all the way to your toes. The fascia ties these muscles together in such a way that if one muscle is stiff, it can limit movement at any joint up or down the chain. So if you are unable to touch your toes or have a hard time with stretching...the limiting factor could be the muscles of your lower back, in your calves, or even on the bottom of your feet.

All of this matters because stiffness in you superficial back line prevents you from working your lower-body muscles through their entire range of motion. This also leads to poor lower-back posture when you are performing movements such as squats and lunges.

Try to add a stretching routine to your daily regimen and try to include strength exercises that a will help increase your flexibility. You want to focus on stretches and exercises that lengthen and strengthen the back, hips, calves and soles. One important fact is that tight foot muscles can reduce the flexibility of your ENTIRE LOWER BODY.

Health and Fitness. 2007. pg. 148.

Some Good Lower Back Exercises

Do The Body Right And Stretch