How To Stretch for Health

By the time you finish reading this article I'm sure you will find time to
stretch every day. The lack of flexibility in people is now seen to be the
major cause of general health problems and sports injury and is also being
linked to everything from stress, back pain, and even osteoarthritis.

It also means that nagging injuries, especially around your joints take
longer to heal. The latest studies show that up to 60 percent of the general
population with bad backs and knees have tight hamstrings and hips and the
main cause of this is a lack of flexibility.

Active-Isolated Stretching (AI)

Olympians have been employing Active-Isolated Stretching (AI) now for about
10 years, but it has only recently been brought to the public's attention.

I have used this technique on my clients for quite a while now with great
success, while adding renewed life and spring to tired out muscles. AI
stretching prevents injury, as conventional stretching can cause real harm
such as muscle pulls and tears.

AI stretching does what stretching is supposed to do; it transports oxygen
to sore muscles and quickly removes toxins so recovery is faster. It also
works as a deep massage technique because it activates muscle fibres during
the actual stretch.

How to Stretch

Before stretching, dress in loose clothing and try and acquire a five-foot
length of rope and tie a loop in the end. The purpose of this is to loop the
end of rope around the exercising appendage to squeeze the last couple of
inches of stretch from the exercise.

Find a comfortable place to stretch either on your bed, a carpeted floor or
on a mat.
Isolate the muscle or group you want to stretch then contract the muscle
opposite. This causes the isolated muscle or group to relax straight away
and when it does it is ready to stretch.

Gently and quickly stretch the isolated muscle until it can't be stretched
any further; now give yourself a gentle pull with your hands or rope. Go as
far as you can and then hold the stretch for no more than 2 seconds then
release, do this for a total of 5 repetitions on the isolated muscle or
group.

The reason for just a 2-second stretch is because when a muscle realizes
that it is being forced into a stretch it contracts to protect itself from
being overstretched.
If you can beat this contraction you'll be well on the way to a greater
Range of Motion.

Remember to hold for no more than 2 seconds, release, return to the normal
position and repeat for the five repetitions. Try not to have any
hesitations between stretches and make it as fluid as possible.

Try to stretch every day if possible, remember to:

* Work one target muscle at a time.
* Contract the muscle that is opposite the targeted muscle, which will relax
in preparation of its stretch.
* Stretch it gently and quickly.
* Release it before it realizes that it has been stretched and goes into its
protective contraction.

Below are two exercises that can be done straight away even while you are at
work to stretch that tension and stress from of your body.

* Lie down on the floor with your buttocks against a wall and your legs
straight up the wall. Slowly flex your toes towards your knees, hold for two
seconds and repeat five times. This will loosen up your lower back and
stretch your hamstrings and hips giving instant relief for tired backs.

This exercise can be done while at the office anytime you start to feel that
stress and tension building up.

* Sitting in a chair and putting one leg out straight, flex your toes
towards your knee, now lean towards that foot, stretching your hands towards
it and letting your head and shoulders follow, hold for two seconds and
repeat five times. This will create a stretch right across your lower back
and neck.

A flexible body is:

* More efficient
* More easily trained for strength and endurance
* Enjoys more range of motion
* Stays balanced more easily and is less prone to injury
* Recovers from workouts more quickly, and feels better.

Your goal? To start utilizing these exercises every day and say goodbye to
your stress and tension.
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