Skip to main content

Stretching Exercises Keep Your Muscles Healthy

Humans are made up of different types of muscles. The two main groups are phasic and postural. The phasic muscles are made up of fast twitch fibers (type 2), examples are: quadriceps (the muscles in the front of the upper thigh), rectus abdominis (abdominal muscles).

stretching exercises

These muscles are activated in short explosive activities, such as sprinting to the bus, and are prone to getting weak. The postural muscles are made up of slow twitch fibers (type 1), some examples are: gastrocnemius and soleus (muscles in the back of the lower leg) pectoralis major and minor (chest muscles). These muscles are activated in long duration sustained positions and movements, and overtime are prone towards getting tight and restricted.

What Stretching Does

The physiological effect of stretching is that it reduces increased tone of a muscle. The ability to stretch is influenced by: age, gender, body type, temperature, psychological and physical stress, and muscle imbalances.

Stretching after exercise will ensure muscle relaxation, facilitate normal muscle resting length, and improve circulation to structures and removal of unwanted waste products (lactic acid). It is evident that lifestyle will influence the health and function of the musculoskeletal system.

Humans require the activity of specific muscle groups all the time. Many studies indicate that a lot of low back pain cases are due to muscle imbalances. For a well balanced body, it is essential to add stretching as well as exercise to our daily routines.

Stretching Tips

How often you should stretch is not fully understood; however, experts agree that daily stretching is the best, or at least after a warm up before and after a sporting activity. Frequent stretching reduces muscular imbalances sustained by daily activities or exercise.
  • Static, prolonged and sustained stretches are the most effective. Do not bounce as this can cause microtrauma at the musculo-tendinous junction.
  • Connective tissue elongation (plastic deformation) requires low intensity and long duration stretching. Evidence suggests that in order to involve the connective tissue (tendon) and muscle it is essential to hold stretches for at least 15 – 20 seconds.
  • Complete 10 times for each muscle doing both the left and right sides of the body.
You should stretch only when your body is warm, as this facilitates range of motion around a joint structure .Never stretch first thing in the morning. If you exercise in the morning, always do a light warm up (5 – 10 minutes) to facilitate blood circulation before you stretch.

steroids make you gain weight

Labels:

Popular posts from this blog

Treating Insect Bites

You don’t have to sit back and just passively put up with insects, particularly those that like to bite like mosquitoes or wasps. Eat asparagus and your sweat will expand an odor that repels insects. Or apply a piece of lemon oil to your skin.If you are bitten, there are natural substances to soothe the irritation. Aloe vera has astonishing powers of soothing skin disorders. It is available in forms for both internal and external application in most health and beauty stores. If you have one of these remarkable plants growing at home, cut the tip off one of the leaves. Put the pulp and juice to the itching or swollen area. Lightly boiled cabbage or leek makes an excellent analgesic poultice. Of course, if you are hiking in the woods, you might have a little problem finding cabbage. Plantain is another plant that also works well. Cut it and rub it to get to the juice then apply it to the harmed area.
Read more

Hard Work Beats Talent

Hard effect beatniks talent. Whether you conceive that or not is up to you but I conceive it does and I’ll verify you why. I am an warning that it works. I couldn’t modify fortuity 5.30 for the knot when I prototypal started running. Does an player who runs a 5.30 knot exhibit possibleness to stop 5.19 manoeuvre for 26.2 miles? Not probable to someone who thinks short-term but to those who are on the edge, the ones who hit no construct of gift up, it is rattling such a possibility. The aforementioned goes for you. Regardless what it is. You hit to wager that nonentity as a actuality that crapper become in your life. If I had a note for every precocious player that either got tired with the climb we contend in, got preoccupied with another goals in chronicle or exclusive quit, I would be flush Negro by now. An individualist cannot rely on his or her talent to intend by. Someone hungrier and more unvoluntary module verify the distinction you are loath to take. Regardless ...
Read more

Green Superheroes

Romaine. (Cancer Prevention) This celery-flavored green is one of the best vegetable sources of beta-carotene—712 micrograms per cup. Recent studies showed that high levels of beta-carotene impends the growth of prostate cancer cells by 50 percent. Arugula (Bone Health) . One cup of these mustard-flavored leaves has 10 percent of the bone-building mineral that can be in a glass of whole milk and 100 percent less saturated fat. There’s also some magnesium which assure more protection against osteoporosis. Watercress (Protects the Pipes) . It’s a pepper-flavored filter for your body. Watercress contains phytochemicals that may stop cigarette smoke and other airborne pollutants from causing lung cancer. Endive (Heart Health) . It’s slightly bitter but it offers twice the fiber of iceberg lettuce. A cup of endive also provides almost 20 percent of your day by day requirement of folate. People who don’t get enough of this vital B vitamin may have a 50 percent greater risk of...
Read more