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STRETCHING PRECAUTIONS The phrase "no pain, no gain" does not apply here. Avoid stretching swollen or edematous tissues as they are more susceptible to damage. Avoid over stretching weak muscles. Make sure you always continue to breath during a stretch. Holding your breath can affect your blood pressure. If you think any of the above conditions apply to you, seek HOW LONG TO STRETCH? 10, 30, OR 60 SECONDS? LETS LOOK AT A study done amongst a relatively small sample size of thirteen healthy 13-15 year olds examined the effect of four different stretching protocols. (3) All protocols lasted 60 seconds: one stretch of 60 seconds duration. two stretches of 30 second duration. four stretches of 15 second duration. 12 stretches of five second duration.FASCIA STRETCHES
Fascia stretches as it surrounds muscles, neurovascular bundles, groups of muscles, and organs. Fascia stretches around muscle groups and is continuous with every muscle and tendon. Think of it as a network around all of our body parts connecting us all together. You cannot therefore simply stretch one muscle individually. EXERCISES FOR SENIORS Exercises for Seniors: Neck Flexion With prolonged sitting at computers we become accustomed to the forward head posture. This posture leads to tightness in the short neck extensors and can further narrow disc spaces in the neck leading to aggravation of arthritis andpinched nerves.
BRUEGGER EXERCISE
Exercise: Pull your thumbs up further. Spread your fingers apart. Extend your wrists. Turn your palms up. Pull your hands apart by rotating your shoulders externally. Straighten your elbows. Pull your arms behind you. Perform this exercise slowly taking a full 4 seconds to bring your hands back, hold for 2 seconds and take a full 4 secondsto
WHAT IS POSTURE?
What is posture? Posture is a term used to describe a position of the body or the arrangements of body parts relative to one another. Ideal postures are those assumed to perform an activity in the most efficient manner utilizing the least amount of energy. All activitybegins with a
MYOFASCIAL PAIN
What is Myofascial Pain. This is a common source of pain resulting from trigger points that is often seen by physical therapists. In spite of evidence and substantial literature on the identification of trigger points, they often go undiagnosed by physicians and physicaltherapists.
GROIN INJURY
Groin Injury Suffering a groin injury in sports such as hockey, skiing, fencing, horseback riding, soccer, and football is common. Any sport that requires a large hip range of motion, quick stops and starts, and changes in direction. DISCLAIMER - STRETCHING EXERCISES GUIDE Disclaimer and legal stuff. Disclaimers Exercises Disclaimer: The exercises provided on this website are for educational and entertainment purposes only, and are not to be interpreted as a recommendation for a specific treatment plan, product, or course ofaction.
STRETCHING EXERCISES GUIDE. YOUR ULTIMATE GUIDE TO STRETCHES.STRETCHING EXERCISES GUIDEHOW TO STRETCHHOW LONGIMPROVE STRETCHINGBREATHING & STRETCHING Benefits of Stretching Exercises. Increased flexibility. Flexibility allows us to accomplish everyday tasks of daily living such as bending over to tie our shoes, or reaching to put groceries away in a cupboard. More demanding tasks such as jumping to throw a basketball or swim 100 meters are also easier if your joints can be taken througha
STRETCHING PRECAUTIONS The phrase "no pain, no gain" does not apply here. Avoid stretching swollen or edematous tissues as they are more susceptible to damage. Avoid over stretching weak muscles. Make sure you always continue to breath during a stretch. Holding your breath can affect your blood pressure. If you think any of the above conditions apply to you, seek HOW LONG TO STRETCH? 10, 30, OR 60 SECONDS? LETS LOOK AT A study done amongst a relatively small sample size of thirteen healthy 13-15 year olds examined the effect of four different stretching protocols. (3) All protocols lasted 60 seconds: one stretch of 60 seconds duration. two stretches of 30 second duration. four stretches of 15 second duration. 12 stretches of five second duration.FASCIA STRETCHES
Fascia stretches as it surrounds muscles, neurovascular bundles, groups of muscles, and organs. Fascia stretches around muscle groups and is continuous with every muscle and tendon. Think of it as a network around all of our body parts connecting us all together. You cannot therefore simply stretch one muscle individually. EXERCISES FOR SENIORS Exercises for Seniors: Neck Flexion With prolonged sitting at computers we become accustomed to the forward head posture. This posture leads to tightness in the short neck extensors and can further narrow disc spaces in the neck leading to aggravation of arthritis andpinched nerves.
BRUEGGER EXERCISE
Exercise: Pull your thumbs up further. Spread your fingers apart. Extend your wrists. Turn your palms up. Pull your hands apart by rotating your shoulders externally. Straighten your elbows. Pull your arms behind you. Perform this exercise slowly taking a full 4 seconds to bring your hands back, hold for 2 seconds and take a full 4 secondsto
WHAT IS POSTURE?
What is posture? Posture is a term used to describe a position of the body or the arrangements of body parts relative to one another. Ideal postures are those assumed to perform an activity in the most efficient manner utilizing the least amount of energy. All activitybegins with a
MYOFASCIAL PAIN
What is Myofascial Pain. This is a common source of pain resulting from trigger points that is often seen by physical therapists. In spite of evidence and substantial literature on the identification of trigger points, they often go undiagnosed by physicians and physicaltherapists.
GROIN INJURY
Groin Injury Suffering a groin injury in sports such as hockey, skiing, fencing, horseback riding, soccer, and football is common. Any sport that requires a large hip range of motion, quick stops and starts, and changes in direction. DISCLAIMER - STRETCHING EXERCISES GUIDE Disclaimer and legal stuff. Disclaimers Exercises Disclaimer: The exercises provided on this website are for educational and entertainment purposes only, and are not to be interpreted as a recommendation for a specific treatment plan, product, or course ofaction.
HOW TO STRETCH
How to Stretch - Alignment and Stabilization of the body. Proper alignment and posture of the area being stretched is necessary for comfort and stability during stretching. The alignment of the joint will influence the amount of tension present in the soft tissues while stretching, but postural alignment must be considered as well.FASCIA STRETCHES
Fascia stretches as it surrounds muscles, neurovascular bundles, groups of muscles, and organs. Fascia stretches around muscle groups and is continuous with every muscle and tendon. Think of it as a network around all of our body parts connecting us all together. You cannot therefore simply stretch one muscle individually. HOW TO IMPROVE POSTURE The Bruegger exercise activates the phasic group of muscles. By using these muscles, through reciprocal inhibition we force the tonic muscles to relax so we can get further into a stretch lengthen the tonic group of muscles and improve posture. Poor posture can beRUNNERS STRETCHES
Runners Stretches: Iliotibial Band This runner stretch is very important and often overlooked. The iliotibial band is a long thick band of fascia that stretches from the outside of the hip down to thetibia.
STRETCHING PAIN
Stretching can indeed be dangerous. The resistance in a joint to stretch is a mechanism of protection to soft tissues in the joint to prevent over extension. Forcing a joint beyond its normal range of motion can result in pain, sprains, strains, and tears. Flexibility training should be aimed at stretching the connective tissues withinmuscles
MYOFASCIAL PAIN
What is Myofascial Pain. This is a common source of pain resulting from trigger points that is often seen by physical therapists. In spite of evidence and substantial literature on the identification of trigger points, they often go undiagnosed by physicians and physicaltherapists.
SHOULD YOU STOP STRETCHING? A study looking at subjects who stretched for 6 weeks then stopped stretching for 4 weeks and then resumed for another 6 weeks showed that gains that were lost during the 4 week period were recovered in the following 6 weeks. (3) If you stop stretching you can be sure toGROIN INJURY
Groin Injury Suffering a groin injury in sports such as hockey, skiing, fencing, horseback riding, soccer, and football is common. Any sport that requires a large hip range of motion, quick stops and starts, and changes in direction.GOLFING STRETCHES
Golfing Stretches: Hamstring Stretch. This is an effective hamstring stretch sitting on the ground, but depends on pelvic positioning. If you are able to maintain a straight lower back and anteriorly tilted pelvis while performing this stretch it is significantly moreeffective.
NECK STRETCHES
Neck Extensor Stretch. This stretch is for the long extensor muscles and the suboccipital muscles. Sit with your chest up and looking straight ahead. Gently push your chin back while looking straight ahead (so that you have a double chin) Keep your head upright, don't look up or down. Keep eyes facing forward. STRETCHING PRECAUTIONS The phrase "no pain, no gain" does not apply here. Avoid stretching swollen or edematous tissues as they are more susceptible to damage. Avoid over stretching weak muscles. Make sure you always continue to breath during a stretch. Holding your breath can affect your blood pressure. If you think any of the above conditions apply to you, seek HOW LONG TO STRETCH? 10, 30, OR 60 SECONDS? LETS LOOK ATHIP STRETCHESEXERCISES FOR SENIORS A study done amongst a relatively small sample size of thirteen healthy 13-15 year olds examined the effect of four different stretching protocols. (3) All protocols lasted 60 seconds: one stretch of 60 seconds duration. two stretches of 30 second duration. four stretches of 15 second duration. 12 stretches of five second duration. HOW TO IMPROVE POSTURE The Bruegger exercise activates the phasic group of muscles. By using these muscles, through reciprocal inhibition we force the tonic muscles to relax so we can get further into a stretch lengthen the tonic group of muscles and improve posture. Poor posture can beFASCIA STRETCHES
Fascia stretches as it surrounds muscles, neurovascular bundles, groups of muscles, and organs. Fascia stretches around muscle groups and is continuous with every muscle and tendon. Think of it as a network around all of our body parts connecting us all together. You cannot therefore simply stretch one muscle individually.RUNNERS STRETCHES
Runners Stretches: Iliotibial Band This runner stretch is very important and often overlooked. The iliotibial band is a long thick band of fascia that stretches from the outside of the hip down to thetibia.
STRETCHING PAIN
Stretching can indeed be dangerous. The resistance in a joint to stretch is a mechanism of protection to soft tissues in the joint to prevent over extension. Forcing a joint beyond its normal range of motion can result in pain, sprains, strains, and tears. Flexibility training should be aimed at stretching the connective tissues withinmuscles
BRUEGGER EXERCISE
Exercise: Pull your thumbs up further. Spread your fingers apart. Extend your wrists. Turn your palms up. Pull your hands apart by rotating your shoulders externally. Straighten your elbows. Pull your arms behind you. Perform this exercise slowly taking a full 4 seconds to bring your hands back, hold for 2 seconds and take a full 4 secondsto
WHAT IS POSTURE?
What is posture? Posture is a term used to describe a position of the body or the arrangements of body parts relative to one another. Ideal postures are those assumed to perform an activity in the most efficient manner utilizing the least amount of energy. All activitybegins with a
GROIN INJURY
Groin Injury Suffering a groin injury in sports such as hockey, skiing, fencing, horseback riding, soccer, and football is common. Any sport that requires a large hip range of motion, quick stops and starts, and changes in direction.MYOFASCIAL PAIN
What is Myofascial Pain. This is a common source of pain resulting from trigger points that is often seen by physical therapists. In spite of evidence and substantial literature on the identification of trigger points, they often go undiagnosed by physicians and physicaltherapists.
STRETCHING PRECAUTIONS The phrase "no pain, no gain" does not apply here. Avoid stretching swollen or edematous tissues as they are more susceptible to damage. Avoid over stretching weak muscles. Make sure you always continue to breath during a stretch. Holding your breath can affect your blood pressure. If you think any of the above conditions apply to you, seek HOW LONG TO STRETCH? 10, 30, OR 60 SECONDS? LETS LOOK ATHIP STRETCHESEXERCISES FOR SENIORS A study done amongst a relatively small sample size of thirteen healthy 13-15 year olds examined the effect of four different stretching protocols. (3) All protocols lasted 60 seconds: one stretch of 60 seconds duration. two stretches of 30 second duration. four stretches of 15 second duration. 12 stretches of five second duration. HOW TO IMPROVE POSTURE The Bruegger exercise activates the phasic group of muscles. By using these muscles, through reciprocal inhibition we force the tonic muscles to relax so we can get further into a stretch lengthen the tonic group of muscles and improve posture. Poor posture can beFASCIA STRETCHES
Fascia stretches as it surrounds muscles, neurovascular bundles, groups of muscles, and organs. Fascia stretches around muscle groups and is continuous with every muscle and tendon. Think of it as a network around all of our body parts connecting us all together. You cannot therefore simply stretch one muscle individually.RUNNERS STRETCHES
Runners Stretches: Iliotibial Band This runner stretch is very important and often overlooked. The iliotibial band is a long thick band of fascia that stretches from the outside of the hip down to thetibia.
STRETCHING PAIN
Stretching can indeed be dangerous. The resistance in a joint to stretch is a mechanism of protection to soft tissues in the joint to prevent over extension. Forcing a joint beyond its normal range of motion can result in pain, sprains, strains, and tears. Flexibility training should be aimed at stretching the connective tissues withinmuscles
BRUEGGER EXERCISE
Exercise: Pull your thumbs up further. Spread your fingers apart. Extend your wrists. Turn your palms up. Pull your hands apart by rotating your shoulders externally. Straighten your elbows. Pull your arms behind you. Perform this exercise slowly taking a full 4 seconds to bring your hands back, hold for 2 seconds and take a full 4 secondsto
WHAT IS POSTURE?
What is posture? Posture is a term used to describe a position of the body or the arrangements of body parts relative to one another. Ideal postures are those assumed to perform an activity in the most efficient manner utilizing the least amount of energy. All activitybegins with a
GROIN INJURY
Groin Injury Suffering a groin injury in sports such as hockey, skiing, fencing, horseback riding, soccer, and football is common. Any sport that requires a large hip range of motion, quick stops and starts, and changes in direction.MYOFASCIAL PAIN
What is Myofascial Pain. This is a common source of pain resulting from trigger points that is often seen by physical therapists. In spite of evidence and substantial literature on the identification of trigger points, they often go undiagnosed by physicians and physicaltherapists.
STRETCHING EXERCISES GUIDE. YOUR ULTIMATE GUIDE TO STRETCHES. Benefits of Stretching Exercises. Increased flexibility. Flexibility allows us to accomplish everyday tasks of daily living such as bending over to tie our shoes, or reaching to put groceries away in a cupboard. More demanding tasks such as jumping to throw a basketball or swim 100 meters are also easier if your joints can be taken througha
FASCIA STRETCHES
Fascia stretches as it surrounds muscles, neurovascular bundles, groups of muscles, and organs. Fascia stretches around muscle groups and is continuous with every muscle and tendon. Think of it as a network around all of our body parts connecting us all together. You cannot therefore simply stretch one muscle individually. SHOULD YOU STOP STRETCHING? A study looking at subjects who stretched for 6 weeks then stopped stretching for 4 weeks and then resumed for another 6 weeks showed that gains that were lost during the 4 week period were recovered in the following 6 weeks. (3) If you stop stretching you can be sure to EXERCISES FOR SENIORS Exercises for Seniors: Neck Flexion With prolonged sitting at computers we become accustomed to the forward head posture. This posture leads to tightness in the short neck extensors and can further narrow disc spaces in the neck leading to aggravation of arthritis andpinched nerves.
MYOFASCIAL PAIN
What is Myofascial Pain. This is a common source of pain resulting from trigger points that is often seen by physical therapists. In spite of evidence and substantial literature on the identification of trigger points, they often go undiagnosed by physicians and physicaltherapists.
STRETCHING PAIN
Stretching can indeed be dangerous. The resistance in a joint to stretch is a mechanism of protection to soft tissues in the joint to prevent over extension. Forcing a joint beyond its normal range of motion can result in pain, sprains, strains, and tears. Flexibility training should be aimed at stretching the connective tissues withinmuscles
GOLFING STRETCHES
Golfing Stretches: Hamstring Stretch. This is an effective hamstring stretch sitting on the ground, but depends on pelvic positioning. If you are able to maintain a straight lower back and anteriorly tilted pelvis while performing this stretch it is significantly moreeffective.
GROIN INJURY
Groin Injury Suffering a groin injury in sports such as hockey, skiing, fencing, horseback riding, soccer, and football is common. Any sport that requires a large hip range of motion, quick stops and starts, and changes in direction.NECK STRETCHES
Neck Extensor Stretch. This stretch is for the long extensor muscles and the suboccipital muscles. Sit with your chest up and looking straight ahead. Gently push your chin back while looking straight ahead (so that you have a double chin) Keep your head upright, don't look up or down. Keep eyes facing forward.HAMSTRING INJURIES
Hamstring strains can also be one of the most disabling injuries to the lower extremity. These strains are most common amongst athletes that participate in sports that involve a lot of acceleration, deceleration, kicking, jumping, cutting, and pivoting. - sports such as soccer, rugby, football, and raquet sports. STRETCHING PRECAUTIONS The phrase "no pain, no gain" does not apply here. Avoid stretching swollen or edematous tissues as they are more susceptible to damage. Avoid over stretching weak muscles. Make sure you always continue to breath during a stretch. Holding your breath can affect your blood pressure. If you think any of the above conditions apply to you, seek HOW LONG TO STRETCH? 10, 30, OR 60 SECONDS? LETS LOOK ATHIP STRETCHESEXERCISES FOR SENIORS A study done amongst a relatively small sample size of thirteen healthy 13-15 year olds examined the effect of four different stretching protocols. (3) All protocols lasted 60 seconds: one stretch of 60 seconds duration. two stretches of 30 second duration. four stretches of 15 second duration. 12 stretches of five second duration. HOW TO IMPROVE POSTURE The Bruegger exercise activates the phasic group of muscles. By using these muscles, through reciprocal inhibition we force the tonic muscles to relax so we can get further into a stretch lengthen the tonic group of muscles and improve posture. Poor posture can beFASCIA STRETCHES
Fascia stretches as it surrounds muscles, neurovascular bundles, groups of muscles, and organs. Fascia stretches around muscle groups and is continuous with every muscle and tendon. Think of it as a network around all of our body parts connecting us all together. You cannot therefore simply stretch one muscle individually.RUNNERS STRETCHES
Runners Stretches: Iliotibial Band This runner stretch is very important and often overlooked. The iliotibial band is a long thick band of fascia that stretches from the outside of the hip down to thetibia.
STRETCHING PAIN
Stretching can indeed be dangerous. The resistance in a joint to stretch is a mechanism of protection to soft tissues in the joint to prevent over extension. Forcing a joint beyond its normal range of motion can result in pain, sprains, strains, and tears. Flexibility training should be aimed at stretching the connective tissues withinmuscles
BRUEGGER EXERCISE
Exercise: Pull your thumbs up further. Spread your fingers apart. Extend your wrists. Turn your palms up. Pull your hands apart by rotating your shoulders externally. Straighten your elbows. Pull your arms behind you. Perform this exercise slowly taking a full 4 seconds to bring your hands back, hold for 2 seconds and take a full 4 secondsto
WHAT IS POSTURE?
What is posture? Posture is a term used to describe a position of the body or the arrangements of body parts relative to one another. Ideal postures are those assumed to perform an activity in the most efficient manner utilizing the least amount of energy. All activitybegins with a
GROIN INJURY
Groin Injury Suffering a groin injury in sports such as hockey, skiing, fencing, horseback riding, soccer, and football is common. Any sport that requires a large hip range of motion, quick stops and starts, and changes in direction.MYOFASCIAL PAIN
What is Myofascial Pain. This is a common source of pain resulting from trigger points that is often seen by physical therapists. In spite of evidence and substantial literature on the identification of trigger points, they often go undiagnosed by physicians and physicaltherapists.
STRETCHING PRECAUTIONS The phrase "no pain, no gain" does not apply here. Avoid stretching swollen or edematous tissues as they are more susceptible to damage. Avoid over stretching weak muscles. Make sure you always continue to breath during a stretch. Holding your breath can affect your blood pressure. If you think any of the above conditions apply to you, seek HOW LONG TO STRETCH? 10, 30, OR 60 SECONDS? LETS LOOK ATHIP STRETCHESEXERCISES FOR SENIORS A study done amongst a relatively small sample size of thirteen healthy 13-15 year olds examined the effect of four different stretching protocols. (3) All protocols lasted 60 seconds: one stretch of 60 seconds duration. two stretches of 30 second duration. four stretches of 15 second duration. 12 stretches of five second duration. HOW TO IMPROVE POSTURE The Bruegger exercise activates the phasic group of muscles. By using these muscles, through reciprocal inhibition we force the tonic muscles to relax so we can get further into a stretch lengthen the tonic group of muscles and improve posture. Poor posture can beFASCIA STRETCHES
Fascia stretches as it surrounds muscles, neurovascular bundles, groups of muscles, and organs. Fascia stretches around muscle groups and is continuous with every muscle and tendon. Think of it as a network around all of our body parts connecting us all together. You cannot therefore simply stretch one muscle individually.RUNNERS STRETCHES
Runners Stretches: Iliotibial Band This runner stretch is very important and often overlooked. The iliotibial band is a long thick band of fascia that stretches from the outside of the hip down to thetibia.
STRETCHING PAIN
Stretching can indeed be dangerous. The resistance in a joint to stretch is a mechanism of protection to soft tissues in the joint to prevent over extension. Forcing a joint beyond its normal range of motion can result in pain, sprains, strains, and tears. Flexibility training should be aimed at stretching the connective tissues withinmuscles
BRUEGGER EXERCISE
Exercise: Pull your thumbs up further. Spread your fingers apart. Extend your wrists. Turn your palms up. Pull your hands apart by rotating your shoulders externally. Straighten your elbows. Pull your arms behind you. Perform this exercise slowly taking a full 4 seconds to bring your hands back, hold for 2 seconds and take a full 4 secondsto
WHAT IS POSTURE?
What is posture? Posture is a term used to describe a position of the body or the arrangements of body parts relative to one another. Ideal postures are those assumed to perform an activity in the most efficient manner utilizing the least amount of energy. All activitybegins with a
GROIN INJURY
Groin Injury Suffering a groin injury in sports such as hockey, skiing, fencing, horseback riding, soccer, and football is common. Any sport that requires a large hip range of motion, quick stops and starts, and changes in direction.MYOFASCIAL PAIN
What is Myofascial Pain. This is a common source of pain resulting from trigger points that is often seen by physical therapists. In spite of evidence and substantial literature on the identification of trigger points, they often go undiagnosed by physicians and physicaltherapists.
STRETCHING EXERCISES GUIDE. YOUR ULTIMATE GUIDE TO STRETCHES. Benefits of Stretching Exercises. Increased flexibility. Flexibility allows us to accomplish everyday tasks of daily living such as bending over to tie our shoes, or reaching to put groceries away in a cupboard. More demanding tasks such as jumping to throw a basketball or swim 100 meters are also easier if your joints can be taken througha
FASCIA STRETCHES
Fascia stretches as it surrounds muscles, neurovascular bundles, groups of muscles, and organs. Fascia stretches around muscle groups and is continuous with every muscle and tendon. Think of it as a network around all of our body parts connecting us all together. You cannot therefore simply stretch one muscle individually. SHOULD YOU STOP STRETCHING? A study looking at subjects who stretched for 6 weeks then stopped stretching for 4 weeks and then resumed for another 6 weeks showed that gains that were lost during the 4 week period were recovered in the following 6 weeks. (3) If you stop stretching you can be sure to EXERCISES FOR SENIORS Exercises for Seniors: Neck Flexion With prolonged sitting at computers we become accustomed to the forward head posture. This posture leads to tightness in the short neck extensors and can further narrow disc spaces in the neck leading to aggravation of arthritis andpinched nerves.
MYOFASCIAL PAIN
What is Myofascial Pain. This is a common source of pain resulting from trigger points that is often seen by physical therapists. In spite of evidence and substantial literature on the identification of trigger points, they often go undiagnosed by physicians and physicaltherapists.
STRETCHING PAIN
Stretching can indeed be dangerous. The resistance in a joint to stretch is a mechanism of protection to soft tissues in the joint to prevent over extension. Forcing a joint beyond its normal range of motion can result in pain, sprains, strains, and tears. Flexibility training should be aimed at stretching the connective tissues withinmuscles
GOLFING STRETCHES
Golfing Stretches: Hamstring Stretch. This is an effective hamstring stretch sitting on the ground, but depends on pelvic positioning. If you are able to maintain a straight lower back and anteriorly tilted pelvis while performing this stretch it is significantly moreeffective.
GROIN INJURY
Groin Injury Suffering a groin injury in sports such as hockey, skiing, fencing, horseback riding, soccer, and football is common. Any sport that requires a large hip range of motion, quick stops and starts, and changes in direction.NECK STRETCHES
Neck Extensor Stretch. This stretch is for the long extensor muscles and the suboccipital muscles. Sit with your chest up and looking straight ahead. Gently push your chin back while looking straight ahead (so that you have a double chin) Keep your head upright, don't look up or down. Keep eyes facing forward.HAMSTRING INJURIES
Hamstring strains can also be one of the most disabling injuries to the lower extremity. These strains are most common amongst athletes that participate in sports that involve a lot of acceleration, deceleration, kicking, jumping, cutting, and pivoting. - sports such as soccer, rugby, football, and raquet sports. STRETCHING PRECAUTIONS The phrase "no pain, no gain" does not apply here. Avoid stretching swollen or edematous tissues as they are more susceptible to damage. Avoid over stretching weak muscles. Make sure you always continue to breath during a stretch. Holding your breath can affect your blood pressure. If you think any of the above conditions apply to you, seek HOW LONG TO STRETCH? 10, 30, OR 60 SECONDS? LETS LOOK ATHIP STRETCHESEXERCISES FOR SENIORS A study done amongst a relatively small sample size of thirteen healthy 13-15 year olds examined the effect of four different stretching protocols. (3) All protocols lasted 60 seconds: one stretch of 60 seconds duration. two stretches of 30 second duration. four stretches of 15 second duration. 12 stretches of five second duration. HOW TO IMPROVE POSTURE The Bruegger exercise activates the phasic group of muscles. By using these muscles, through reciprocal inhibition we force the tonic muscles to relax so we can get further into a stretch lengthen the tonic group of muscles and improve posture. Poor posture can beFASCIA STRETCHES
Fascia stretches as it surrounds muscles, neurovascular bundles, groups of muscles, and organs. Fascia stretches around muscle groups and is continuous with every muscle and tendon. Think of it as a network around all of our body parts connecting us all together. You cannot therefore simply stretch one muscle individually.RUNNERS STRETCHES
Runners Stretches: Iliotibial Band This runner stretch is very important and often overlooked. The iliotibial band is a long thick band of fascia that stretches from the outside of the hip down to thetibia.
BRUEGGER EXERCISE
Exercise: Pull your thumbs up further. Spread your fingers apart. Extend your wrists. Turn your palms up. Pull your hands apart by rotating your shoulders externally. Straighten your elbows. Pull your arms behind you. Perform this exercise slowly taking a full 4 seconds to bring your hands back, hold for 2 seconds and take a full 4 secondsto
STRETCHING PAIN
Stretching can indeed be dangerous. The resistance in a joint to stretch is a mechanism of protection to soft tissues in the joint to prevent over extension. Forcing a joint beyond its normal range of motion can result in pain, sprains, strains, and tears. Flexibility training should be aimed at stretching the connective tissues withinmuscles
MYOFASCIAL PAIN
What is Myofascial Pain. This is a common source of pain resulting from trigger points that is often seen by physical therapists. In spite of evidence and substantial literature on the identification of trigger points, they often go undiagnosed by physicians and physicaltherapists.
GROIN INJURY
Groin Injury Suffering a groin injury in sports such as hockey, skiing, fencing, horseback riding, soccer, and football is common. Any sport that requires a large hip range of motion, quick stops and starts, and changes in direction. DISCLAIMER - STRETCHING EXERCISES GUIDE Disclaimer and legal stuff. Disclaimers Exercises Disclaimer: The exercises provided on this website are for educational and entertainment purposes only, and are not to be interpreted as a recommendation for a specific treatment plan, product, or course ofaction.
STRETCHING PRECAUTIONS The phrase "no pain, no gain" does not apply here. Avoid stretching swollen or edematous tissues as they are more susceptible to damage. Avoid over stretching weak muscles. Make sure you always continue to breath during a stretch. Holding your breath can affect your blood pressure. If you think any of the above conditions apply to you, seek HOW LONG TO STRETCH? 10, 30, OR 60 SECONDS? LETS LOOK ATHIP STRETCHESEXERCISES FOR SENIORS A study done amongst a relatively small sample size of thirteen healthy 13-15 year olds examined the effect of four different stretching protocols. (3) All protocols lasted 60 seconds: one stretch of 60 seconds duration. two stretches of 30 second duration. four stretches of 15 second duration. 12 stretches of five second duration. HOW TO IMPROVE POSTURE The Bruegger exercise activates the phasic group of muscles. By using these muscles, through reciprocal inhibition we force the tonic muscles to relax so we can get further into a stretch lengthen the tonic group of muscles and improve posture. Poor posture can beFASCIA STRETCHES
Fascia stretches as it surrounds muscles, neurovascular bundles, groups of muscles, and organs. Fascia stretches around muscle groups and is continuous with every muscle and tendon. Think of it as a network around all of our body parts connecting us all together. You cannot therefore simply stretch one muscle individually.RUNNERS STRETCHES
Runners Stretches: Iliotibial Band This runner stretch is very important and often overlooked. The iliotibial band is a long thick band of fascia that stretches from the outside of the hip down to thetibia.
BRUEGGER EXERCISE
Exercise: Pull your thumbs up further. Spread your fingers apart. Extend your wrists. Turn your palms up. Pull your hands apart by rotating your shoulders externally. Straighten your elbows. Pull your arms behind you. Perform this exercise slowly taking a full 4 seconds to bring your hands back, hold for 2 seconds and take a full 4 secondsto
STRETCHING PAIN
Stretching can indeed be dangerous. The resistance in a joint to stretch is a mechanism of protection to soft tissues in the joint to prevent over extension. Forcing a joint beyond its normal range of motion can result in pain, sprains, strains, and tears. Flexibility training should be aimed at stretching the connective tissues withinmuscles
MYOFASCIAL PAIN
What is Myofascial Pain. This is a common source of pain resulting from trigger points that is often seen by physical therapists. In spite of evidence and substantial literature on the identification of trigger points, they often go undiagnosed by physicians and physicaltherapists.
GROIN INJURY
Groin Injury Suffering a groin injury in sports such as hockey, skiing, fencing, horseback riding, soccer, and football is common. Any sport that requires a large hip range of motion, quick stops and starts, and changes in direction. DISCLAIMER - STRETCHING EXERCISES GUIDE Disclaimer and legal stuff. Disclaimers Exercises Disclaimer: The exercises provided on this website are for educational and entertainment purposes only, and are not to be interpreted as a recommendation for a specific treatment plan, product, or course ofaction.
HOW TO STRETCH
How to Stretch - Alignment and Stabilization of the body. Proper alignment and posture of the area being stretched is necessary for comfort and stability during stretching. The alignment of the joint will influence the amount of tension present in the soft tissues while stretching, but postural alignment must be considered as well.FASCIA STRETCHES
Fascia stretches as it surrounds muscles, neurovascular bundles, groups of muscles, and organs. Fascia stretches around muscle groups and is continuous with every muscle and tendon. Think of it as a network around all of our body parts connecting us all together. You cannot therefore simply stretch one muscle individually.STRETCHING PAIN
Stretching can indeed be dangerous. The resistance in a joint to stretch is a mechanism of protection to soft tissues in the joint to prevent over extension. Forcing a joint beyond its normal range of motion can result in pain, sprains, strains, and tears. Flexibility training should be aimed at stretching the connective tissues withinmuscles
EXERCISES FOR POSTURE Keep your abdominal muscles engaged and press your lower back into the floor. Hold this for 30 seconds and repeat two more times. Repeat this to the left side, 30 seconds, two times. Exercises for posture: Release your hands and bring your elbows down to your sides soWHAT IS POSTURE?
What is posture? Posture is a term used to describe a position of the body or the arrangements of body parts relative to one another. Ideal postures are those assumed to perform an activity in the most efficient manner utilizing the least amount of energy. All activitybegins with a
GROIN INJURY
Groin Injury Suffering a groin injury in sports such as hockey, skiing, fencing, horseback riding, soccer, and football is common. Any sport that requires a large hip range of motion, quick stops and starts, and changes in direction. EXERCISES FOR SENIORS Exercises for Seniors: Neck Flexion With prolonged sitting at computers we become accustomed to the forward head posture. This posture leads to tightness in the short neck extensors and can further narrow disc spaces in the neck leading to aggravation of arthritis andpinched nerves.
GOLFING STRETCHES
Golfing Stretches: Hamstring Stretch. This is an effective hamstring stretch sitting on the ground, but depends on pelvic positioning. If you are able to maintain a straight lower back and anteriorly tilted pelvis while performing this stretch it is significantly moreeffective.
HAMSTRING INJURY PREVENTION Part of a hamstring injury prevention program is adequate warm up. Five to 10 minutes of bicycling allows for increases in hamstring temperature without creating micro-trauma. Intensity should be light to moderate to break a sweat. An intense eccentric workout should for the basis of a hamstring injury prevention program.HAMSTRING INJURIES
Hamstring strains can also be one of the most disabling injuries to the lower extremity. These strains are most common amongst athletes that participate in sports that involve a lot of acceleration, deceleration, kicking, jumping, cutting, and pivoting. - sports such as soccer, rugby, football, and raquet sports. STRETCHING PRECAUTIONS The phrase "no pain, no gain" does not apply here. Avoid stretching swollen or edematous tissues as they are more susceptible to damage. Avoid over stretching weak muscles. Make sure you always continue to breath during a stretch. Holding your breath can affect your blood pressure. If you think any of the above conditions apply to you, seek HOW LONG TO STRETCH? 10, 30, OR 60 SECONDS? LETS LOOK ATHIP STRETCHESEXERCISES FOR SENIORS A study done amongst a relatively small sample size of thirteen healthy 13-15 year olds examined the effect of four different stretching protocols. (3) All protocols lasted 60 seconds: one stretch of 60 seconds duration. two stretches of 30 second duration. four stretches of 15 second duration. 12 stretches of five second duration. HOW TO IMPROVE POSTURE The Bruegger exercise activates the phasic group of muscles. By using these muscles, through reciprocal inhibition we force the tonic muscles to relax so we can get further into a stretch lengthen the tonic group of muscles and improve posture. Poor posture can beRUNNERS STRETCHES
Runners Stretches: Iliotibial Band This runner stretch is very important and often overlooked. The iliotibial band is a long thick band of fascia that stretches from the outside of the hip down to thetibia.
BRUEGGER EXERCISE
Exercise: Pull your thumbs up further. Spread your fingers apart. Extend your wrists. Turn your palms up. Pull your hands apart by rotating your shoulders externally. Straighten your elbows. Pull your arms behind you. Perform this exercise slowly taking a full 4 seconds to bring your hands back, hold for 2 seconds and take a full 4 secondsto
EXERCISES FOR SENIORS Exercises for Seniors: Neck Flexion With prolonged sitting at computers we become accustomed to the forward head posture. This posture leads to tightness in the short neck extensors and can further narrow disc spaces in the neck leading to aggravation of arthritis andpinched nerves.
WHAT IS POSTURE?
What is posture? Posture is a term used to describe a position of the body or the arrangements of body parts relative to one another. Ideal postures are those assumed to perform an activity in the most efficient manner utilizing the least amount of energy. All activitybegins with a
GOLFING STRETCHES
Golfing Stretches: Hamstring Stretch. This is an effective hamstring stretch sitting on the ground, but depends on pelvic positioning. If you are able to maintain a straight lower back and anteriorly tilted pelvis while performing this stretch it is significantly moreeffective.
NECK STRETCHES
Neck Extensor Stretch. This stretch is for the long extensor muscles and the suboccipital muscles. Sit with your chest up and looking straight ahead. Gently push your chin back while looking straight ahead (so that you have a double chin) Keep your head upright, don't look up or down. Keep eyes facing forward.ILIOTIBIAL BAND
The IT band is a thick band of fascia that lies over the outside of the thigh. The deep fascia of the thigh is known as the fascia lata. It is strong and dense and invests the muscles of the thigh like a stocking. it is thickened along a band from the iliac crest to thetibia and it
STRETCHING PRECAUTIONS Stretching Precautions. Always check with your family doctor or physical therapist prior to beginning any type of new exercise program. Don't force a joint beyond its normal range of motion. HOW LONG TO STRETCH? 10, 30, OR 60 SECONDS? LETS LOOK ATHIP STRETCHESEXERCISES FOR SENIORS How Long to Stretch - what does the research say? Results of long term studies with healthy humans between the age 21 and 39 have shown that after 6 weeks, the people who stretch thirty seconds per muscle every day were able to increase their mobility more than the people that stretched fifteen seconds per muscle per day. HOW TO IMPROVE POSTURE How to improve posture Stable posture requires a balance in activity of the phasic and tonic muscles otherwise pain and instability results. Muscle imbalances result in a predictable manner.RUNNERS STRETCHES
Runners Stretches: Iliotibial Band This runner stretch is very important and often overlooked. The iliotibial band is a long thick band of fascia that stretches from the outside of the hip down to thetibia.
BRUEGGER EXERCISE
The Bruegger exercise (some people spell it Brugger) is an exercise that activates the phasic muscles. According to Vladamir Janda some muscles can be categorized as phasic and some as tonic. EXERCISES FOR SENIORS Exercises for Seniors: Neck Flexion With prolonged sitting at computers we become accustomed to the forward head posture. This posture leads to tightness in the short neck extensors and can further narrow disc spaces in the neck leading to aggravation of arthritis andpinched nerves.
GOLFING STRETCHES
Golfing Stretches: Hamstring Stretch. This is an effective hamstring stretch sitting on the ground, but depends on pelvic positioning. If you are able to maintain a straight lower back and anteriorly tilted pelvis while performing this stretch it is significantly moreeffective.
WHAT IS POSTURE?
Posture is Easy. What is posture? Posture should be easy. You are probably thinking that standing up straight is not easy. Most people would intuitively consider postural muscles as those that hold a body upright, standing, against gravity.NECK STRETCHES
Neck Stretches. Neck stretches and regular range of motion exercises are necessary to maintain a normal range of motion in the neck, maintain good posture, and prevent neck injuries.ILIOTIBIAL BAND
The IT band is a thick band of fascia that lies over the outside of the thigh. The deep fascia of the thigh is known as the fascia lata. It is strong and dense and invests the muscles of the thigh like a stocking. it is thickened along a band from the iliac crest to thetibia and it
MUSCLE PHYSIOLOGY
Muscle Physiology. Muscle physiology: Physiology is the study of the function of living systems, the mechanical, physical, and biochemistry of function and energy transfer.DYNAMIC STRETCHING
Dynamic Stretching Dynamic stretching, as the name implies, involves movement and muscular effort for the stretch to occur. While static stretching takes a muscle to its full length and holds it there for 15 to 60 seconds, a dynamic stretch takes soft tissues to their full length and rather than holding it, after a brief pause of 3 to five seconds, the muscle being stretched contracts and theSTRETCHING PAIN
Stretching Pain. Do you have pain when stretching or is stretching pain preventing you from stretching? Stretching can indeed be dangerous.. The resistance in a joint to stretch is a mechanism of protection to soft tissues in the joint to prevent over extension.GOLFING STRETCHES
Golfing Stretches: Hamstring Stretch. This is an effective hamstring stretch sitting on the ground, but depends on pelvic positioning. If you are able to maintain a straight lower back and anteriorly tilted pelvis while performing this stretch it is significantly moreeffective.
BACK STRETCHES WITH PICTURES AND EXPLANATIONS Back Stretches. Back stretches when done on a regular basis will maintain the flexibility of your spinal ligaments, muscles, and fascia. Maintaining back mobility by doing a few back stretching exercises on a regular basis is important in terms of preventing backpain.
MYOFASCIAL PAIN
What is Myofascial Pain. This is a common source of pain resulting from trigger points that is often seen by physical therapists. In spite of evidence and substantial literature on the identification of trigger points, they often go undiagnosed by physicians and physicaltherapists.
PNF STRETCHING
PNF Stretching. By looking through the internet one is lead to believe that pnf stretching is all there is to PNF. Proprioceptive neuromuscular facilitation (PNF) is an effective way of using reflexes to assist muscular relaxation.BAD STRETCHING
Bad Stretching. How do you decide what is a good stretch and what is just bad stretching? Most of my patients are well informed. They investigate disorders on line, they discuss problems in the gym, and they talk to me freely about their concerns. SHOULDER STRETCHES HELP TO MAINTAIN BALANCE IN THE Shoulder Stretches Shoulder stretches are necessary to maintain a balance among the muscles around the shoulders and upper back. As gravity pulls us forward and things in our life that demand our attention pull us forward, the muscles on the front of our chest andshoulders shorten.
HAMSTRING INJURIES
A study by Pope et al published in Medicine and Science in Sports and Exercise examined male army recruits to determine if static stretches reduce the risk of injury.(8) It was found that static stretches didn't result in a clinically meaningful reduction in the rate of injuries. In this research the greatest predictor of injury was pooraerobic fitness.
STRETCHING PRECAUTIONS Stretching Precautions. Always check with your family doctor or physical therapist prior to beginning any type of new exercise program. Don't force a joint beyond its normal range of motion. HOW LONG TO STRETCH? 10, 30, OR 60 SECONDS? LETS LOOK ATHIP STRETCHESEXERCISES FOR SENIORS How Long to Stretch - what does the research say? Results of long term studies with healthy humans between the age 21 and 39 have shown that after 6 weeks, the people who stretch thirty seconds per muscle every day were able to increase their mobility more than the people that stretched fifteen seconds per muscle per day. HOW TO IMPROVE POSTURE How to improve posture Stable posture requires a balance in activity of the phasic and tonic muscles otherwise pain and instability results. Muscle imbalances result in a predictable manner.RUNNERS STRETCHES
Runners Stretches: Iliotibial Band This runner stretch is very important and often overlooked. The iliotibial band is a long thick band of fascia that stretches from the outside of the hip down to thetibia.
BRUEGGER EXERCISE
The Bruegger exercise (some people spell it Brugger) is an exercise that activates the phasic muscles. According to Vladamir Janda some muscles can be categorized as phasic and some as tonic. EXERCISES FOR SENIORS Exercises for Seniors: Neck Flexion With prolonged sitting at computers we become accustomed to the forward head posture. This posture leads to tightness in the short neck extensors and can further narrow disc spaces in the neck leading to aggravation of arthritis andpinched nerves.
GOLFING STRETCHES
Golfing Stretches: Hamstring Stretch. This is an effective hamstring stretch sitting on the ground, but depends on pelvic positioning. If you are able to maintain a straight lower back and anteriorly tilted pelvis while performing this stretch it is significantly moreeffective.
WHAT IS POSTURE?
Posture is Easy. What is posture? Posture should be easy. You are probably thinking that standing up straight is not easy. Most people would intuitively consider postural muscles as those that hold a body upright, standing, against gravity.NECK STRETCHES
Neck Stretches. Neck stretches and regular range of motion exercises are necessary to maintain a normal range of motion in the neck, maintain good posture, and prevent neck injuries.ILIOTIBIAL BAND
The IT band is a thick band of fascia that lies over the outside of the thigh. The deep fascia of the thigh is known as the fascia lata. It is strong and dense and invests the muscles of the thigh like a stocking. it is thickened along a band from the iliac crest to thetibia and it
STRETCHING PRECAUTIONS Stretching Precautions. Always check with your family doctor or physical therapist prior to beginning any type of new exercise program. Don't force a joint beyond its normal range of motion. HOW LONG TO STRETCH? 10, 30, OR 60 SECONDS? LETS LOOK ATHIP STRETCHESEXERCISES FOR SENIORS How Long to Stretch - what does the research say? Results of long term studies with healthy humans between the age 21 and 39 have shown that after 6 weeks, the people who stretch thirty seconds per muscle every day were able to increase their mobility more than the people that stretched fifteen seconds per muscle per day. HOW TO IMPROVE POSTURE How to improve posture Stable posture requires a balance in activity of the phasic and tonic muscles otherwise pain and instability results. Muscle imbalances result in a predictable manner.RUNNERS STRETCHES
Runners Stretches: Iliotibial Band This runner stretch is very important and often overlooked. The iliotibial band is a long thick band of fascia that stretches from the outside of the hip down to thetibia.
BRUEGGER EXERCISE
The Bruegger exercise (some people spell it Brugger) is an exercise that activates the phasic muscles. According to Vladamir Janda some muscles can be categorized as phasic and some as tonic. EXERCISES FOR SENIORS Exercises for Seniors: Neck Flexion With prolonged sitting at computers we become accustomed to the forward head posture. This posture leads to tightness in the short neck extensors and can further narrow disc spaces in the neck leading to aggravation of arthritis andpinched nerves.
GOLFING STRETCHES
Golfing Stretches: Hamstring Stretch. This is an effective hamstring stretch sitting on the ground, but depends on pelvic positioning. If you are able to maintain a straight lower back and anteriorly tilted pelvis while performing this stretch it is significantly moreeffective.
WHAT IS POSTURE?
Posture is Easy. What is posture? Posture should be easy. You are probably thinking that standing up straight is not easy. Most people would intuitively consider postural muscles as those that hold a body upright, standing, against gravity.NECK STRETCHES
Neck Stretches. Neck stretches and regular range of motion exercises are necessary to maintain a normal range of motion in the neck, maintain good posture, and prevent neck injuries.ILIOTIBIAL BAND
The IT band is a thick band of fascia that lies over the outside of the thigh. The deep fascia of the thigh is known as the fascia lata. It is strong and dense and invests the muscles of the thigh like a stocking. it is thickened along a band from the iliac crest to thetibia and it
MUSCLE PHYSIOLOGY
Muscle Physiology. Muscle physiology: Physiology is the study of the function of living systems, the mechanical, physical, and biochemistry of function and energy transfer.DYNAMIC STRETCHING
Dynamic Stretching Dynamic stretching, as the name implies, involves movement and muscular effort for the stretch to occur. While static stretching takes a muscle to its full length and holds it there for 15 to 60 seconds, a dynamic stretch takes soft tissues to their full length and rather than holding it, after a brief pause of 3 to five seconds, the muscle being stretched contracts and theSTRETCHING PAIN
Stretching Pain. Do you have pain when stretching or is stretching pain preventing you from stretching? Stretching can indeed be dangerous.. The resistance in a joint to stretch is a mechanism of protection to soft tissues in the joint to prevent over extension.GOLFING STRETCHES
Golfing Stretches: Hamstring Stretch. This is an effective hamstring stretch sitting on the ground, but depends on pelvic positioning. If you are able to maintain a straight lower back and anteriorly tilted pelvis while performing this stretch it is significantly moreeffective.
BACK STRETCHES WITH PICTURES AND EXPLANATIONS Back Stretches. Back stretches when done on a regular basis will maintain the flexibility of your spinal ligaments, muscles, and fascia. Maintaining back mobility by doing a few back stretching exercises on a regular basis is important in terms of preventing backpain.
MYOFASCIAL PAIN
What is Myofascial Pain. This is a common source of pain resulting from trigger points that is often seen by physical therapists. In spite of evidence and substantial literature on the identification of trigger points, they often go undiagnosed by physicians and physicaltherapists.
PNF STRETCHING
PNF Stretching. By looking through the internet one is lead to believe that pnf stretching is all there is to PNF. Proprioceptive neuromuscular facilitation (PNF) is an effective way of using reflexes to assist muscular relaxation.BAD STRETCHING
Bad Stretching. How do you decide what is a good stretch and what is just bad stretching? Most of my patients are well informed. They investigate disorders on line, they discuss problems in the gym, and they talk to me freely about their concerns. SHOULDER STRETCHES HELP TO MAINTAIN BALANCE IN THE Shoulder Stretches Shoulder stretches are necessary to maintain a balance among the muscles around the shoulders and upper back. As gravity pulls us forward and things in our life that demand our attention pull us forward, the muscles on the front of our chest andshoulders shorten.
HAMSTRING INJURIES
A study by Pope et al published in Medicine and Science in Sports and Exercise examined male army recruits to determine if static stretches reduce the risk of injury.(8) It was found that static stretches didn't result in a clinically meaningful reduction in the rate of injuries. In this research the greatest predictor of injury was pooraerobic fitness.
STRETCHING PRECAUTIONS Stretching Precautions. Always check with your family doctor or physical therapist prior to beginning any type of new exercise program. Don't force a joint beyond its normal range of motion. HOW LONG TO STRETCH? 10, 30, OR 60 SECONDS? LETS LOOK ATHIP STRETCHESEXERCISES FOR SENIORS How Long to Stretch - what does the research say? Results of long term studies with healthy humans between the age 21 and 39 have shown that after 6 weeks, the people who stretch thirty seconds per muscle every day were able to increase their mobility more than the people that stretched fifteen seconds per muscle per day. HOW TO IMPROVE POSTURE How to improve posture Stable posture requires a balance in activity of the phasic and tonic muscles otherwise pain and instability results. Muscle imbalances result in a predictable manner.RUNNERS STRETCHES
Runners Stretches: Iliotibial Band This runner stretch is very important and often overlooked. The iliotibial band is a long thick band of fascia that stretches from the outside of the hip down to thetibia.
BRUEGGER EXERCISE
The Bruegger exercise (some people spell it Brugger) is an exercise that activates the phasic muscles. According to Vladamir Janda some muscles can be categorized as phasic and some as tonic. EXERCISES FOR SENIORS Exercises for Seniors: Neck Flexion With prolonged sitting at computers we become accustomed to the forward head posture. This posture leads to tightness in the short neck extensors and can further narrow disc spaces in the neck leading to aggravation of arthritis andpinched nerves.
GOLFING STRETCHES
Golfing Stretches: Hamstring Stretch. This is an effective hamstring stretch sitting on the ground, but depends on pelvic positioning. If you are able to maintain a straight lower back and anteriorly tilted pelvis while performing this stretch it is significantly moreeffective.
WHAT IS POSTURE?
Posture is Easy. What is posture? Posture should be easy. You are probably thinking that standing up straight is not easy. Most people would intuitively consider postural muscles as those that hold a body upright, standing, against gravity.NECK STRETCHES
Neck Stretches. Neck stretches and regular range of motion exercises are necessary to maintain a normal range of motion in the neck, maintain good posture, and prevent neck injuries.ILIOTIBIAL BAND
The IT band is a thick band of fascia that lies over the outside of the thigh. The deep fascia of the thigh is known as the fascia lata. It is strong and dense and invests the muscles of the thigh like a stocking. it is thickened along a band from the iliac crest to thetibia and it
STRETCHING PRECAUTIONS Stretching Precautions. Always check with your family doctor or physical therapist prior to beginning any type of new exercise program. Don't force a joint beyond its normal range of motion. HOW LONG TO STRETCH? 10, 30, OR 60 SECONDS? LETS LOOK ATHIP STRETCHESEXERCISES FOR SENIORS How Long to Stretch - what does the research say? Results of long term studies with healthy humans between the age 21 and 39 have shown that after 6 weeks, the people who stretch thirty seconds per muscle every day were able to increase their mobility more than the people that stretched fifteen seconds per muscle per day. HOW TO IMPROVE POSTURE How to improve posture Stable posture requires a balance in activity of the phasic and tonic muscles otherwise pain and instability results. Muscle imbalances result in a predictable manner.RUNNERS STRETCHES
Runners Stretches: Iliotibial Band This runner stretch is very important and often overlooked. The iliotibial band is a long thick band of fascia that stretches from the outside of the hip down to thetibia.
BRUEGGER EXERCISE
The Bruegger exercise (some people spell it Brugger) is an exercise that activates the phasic muscles. According to Vladamir Janda some muscles can be categorized as phasic and some as tonic. EXERCISES FOR SENIORS Exercises for Seniors: Neck Flexion With prolonged sitting at computers we become accustomed to the forward head posture. This posture leads to tightness in the short neck extensors and can further narrow disc spaces in the neck leading to aggravation of arthritis andpinched nerves.
GOLFING STRETCHES
Golfing Stretches: Hamstring Stretch. This is an effective hamstring stretch sitting on the ground, but depends on pelvic positioning. If you are able to maintain a straight lower back and anteriorly tilted pelvis while performing this stretch it is significantly moreeffective.
WHAT IS POSTURE?
Posture is Easy. What is posture? Posture should be easy. You are probably thinking that standing up straight is not easy. Most people would intuitively consider postural muscles as those that hold a body upright, standing, against gravity.NECK STRETCHES
Neck Stretches. Neck stretches and regular range of motion exercises are necessary to maintain a normal range of motion in the neck, maintain good posture, and prevent neck injuries.ILIOTIBIAL BAND
The IT band is a thick band of fascia that lies over the outside of the thigh. The deep fascia of the thigh is known as the fascia lata. It is strong and dense and invests the muscles of the thigh like a stocking. it is thickened along a band from the iliac crest to thetibia and it
MUSCLE PHYSIOLOGY
Muscle Physiology. Muscle physiology: Physiology is the study of the function of living systems, the mechanical, physical, and biochemistry of function and energy transfer.DYNAMIC STRETCHING
Dynamic Stretching Dynamic stretching, as the name implies, involves movement and muscular effort for the stretch to occur. While static stretching takes a muscle to its full length and holds it there for 15 to 60 seconds, a dynamic stretch takes soft tissues to their full length and rather than holding it, after a brief pause of 3 to five seconds, the muscle being stretched contracts and theSTRETCHING PAIN
Stretching Pain. Do you have pain when stretching or is stretching pain preventing you from stretching? Stretching can indeed be dangerous.. The resistance in a joint to stretch is a mechanism of protection to soft tissues in the joint to prevent over extension.GOLFING STRETCHES
Golfing Stretches: Hamstring Stretch. This is an effective hamstring stretch sitting on the ground, but depends on pelvic positioning. If you are able to maintain a straight lower back and anteriorly tilted pelvis while performing this stretch it is significantly moreeffective.
BACK STRETCHES WITH PICTURES AND EXPLANATIONS Back Stretches. Back stretches when done on a regular basis will maintain the flexibility of your spinal ligaments, muscles, and fascia. Maintaining back mobility by doing a few back stretching exercises on a regular basis is important in terms of preventing backpain.
MYOFASCIAL PAIN
What is Myofascial Pain. This is a common source of pain resulting from trigger points that is often seen by physical therapists. In spite of evidence and substantial literature on the identification of trigger points, they often go undiagnosed by physicians and physicaltherapists.
PNF STRETCHING
PNF Stretching. By looking through the internet one is lead to believe that pnf stretching is all there is to PNF. Proprioceptive neuromuscular facilitation (PNF) is an effective way of using reflexes to assist muscular relaxation.BAD STRETCHING
Bad Stretching. How do you decide what is a good stretch and what is just bad stretching? Most of my patients are well informed. They investigate disorders on line, they discuss problems in the gym, and they talk to me freely about their concerns. SHOULDER STRETCHES HELP TO MAINTAIN BALANCE IN THE Shoulder Stretches Shoulder stretches are necessary to maintain a balance among the muscles around the shoulders and upper back. As gravity pulls us forward and things in our life that demand our attention pull us forward, the muscles on the front of our chest andshoulders shorten.
HAMSTRING INJURIES
A study by Pope et al published in Medicine and Science in Sports and Exercise examined male army recruits to determine if static stretches reduce the risk of injury.(8) It was found that static stretches didn't result in a clinically meaningful reduction in the rate of injuries. In this research the greatest predictor of injury was pooraerobic fitness.
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STRETCHING EXERCISES Do stretching exercises improve flexibility? If so, what kind of stretches are best? Is it best to do your stretching exercises before a work out, after exercise, or both? Does stretching enhance athletic performance or does it diminish it? Can an athlete prevent injuries with stretching? For answers to these and other questions, keepreading.
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BENEFITS OF STRETCHING EXERCISES * Increased flexibility * Flexibility allows us to accomplish everyday tasks of daily living such as bending over to tie our shoes, or reaching to put groceries away in a cupboard. More demanding tasks such as jumping to throw a basketball or swim 100 meters are also easier if your joints can be taken through a full range of motion with minimal effort. * Flexibility minimizes our risk of injury by allowing joints to move through their full range of motion without putting strain on ligaments or capsular structures. * Flexibility allows for good circulation. This circulation is necessary to provide working muscles with nutrients and to allow for a speedy recovery following exercise. * Flexibility allows you to maintain a good posture. Tight muscles will pull you into poor postures. * Stretching exercises help muscles to relax, relieving tension. Differing conclusions have been dealt amongst dozens of research papers in attempts to answer the above questions. With this website I hope to address these and other issues based on my own research and clinical experience. I hope to explain various stretching techniques including static stretching, dynamic stretching, PNF, myofascial release and that done in the practice of yoga. I include stretching techniques for major muscle groups as well as more advanced stretches for particular sports. Included are illustrated demonstrations of the practical application of various stretches for different muscle groups. I discuss factors that affect flexibility, although there is differing opinions regarding possible benefits of stretching programs, I will attempt to focus on more generally accepted research findings and less on the controversial claims. I will attempt to include relevant references. With this website I hope to improve peoples understanding of flexibility and the application of techniques in stretching. STRETCHING AND PERFOMANCE We need to be careful when jumping to conclusions when it comes to improving sports performance. The world of competitive athletics tends to promote new ideas with little thought about the evidence in an attempt to stay one step ahead of competition. Marketing to sports organizations and athletes is often anecdotal and testimonial based. As physical therapists it is our job to support evidence based clinical decision making and cut through all the sales efforts. Just because static stretching doesn't improve athletic performance doesn't mean we should discontinue it. We know it helps to improve and maintain range of motion. We now have research that supports dynamic stretching as a method to improve sports performance, but we don't have guidelines or protocols for its most effectiveapplication.
Probably the most effective means of preventing injury and optimizing sports performance is a combination of all the stretching techniques.SHARE THIS PAGE:
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