6 essential cool-down stretches

6 essential cool-down stretches

Source: Best Health MAgazine, March/April 2010

Take time to stretch at the end of every strenuous workout. ‘Don’t underestimate the cool-down at the end of your workout,’ says award-winning personal trainer Geoff Bagshaw. ‘You’ve worked hard to get to this point, so you should enjoy it. Take a few minutes to relax and stretch out all of the major muscles you used. The stretches will keep you limber and prevent tightness, helping you avoid injury.’ Hold these stretches static (without moving) for 10 to 15 seconds, making sure to do both sides.

1. Quadriceps

Lying on your right side, pull left heel into left glute, feeling the stretch in the front of the thigh. Repeat with the right leg.

2. Hamstrings

Lying on your back, lift and straighten one leg directly above hips. Holding the calf or thigh, press heel toward ceiling as you pull leg back toward chest. Switch legs.

3. Glutes

Lying on your back, cross right leg over bent left knee. Then bring left knee to chest, holding onto the back of your thigh, gently pressing right knee wide. Switch legs.

4. Chest

Standing straight, interlace fingers behind your back as you straighten out your arms and lift chin to ceiling.

5. Triceps/shoulders

Take one arm overhead, bend at elbow joint, and extend palm down centre of your back, gently pulling elbow with opposite hand. Take same arm across the chest, gently pulling at the elbow joint, to extend through the shoulder. Switch arms.

6. Core/back

On all fours, round out your back (like an angry cat), and then invert it, making a C-shape with your spine, Repeat three times. Then sit back between your heels, forehead on the mat, arms extended in front of you, as you lengthen your back. Now, pat yourself on the back’and go have a big glass of water!

This article is adapted from an article titled "Ultimate at-home boot camp," in the March/April 2010 issue of Best Health. Subscribe today to get the full Best Health experience’and never miss an issue!’and make sure to check out what’s new in the latest issue of Best Health.

Original article and pictures take www.besthealthmag.ca site

6 Dancer Stretches for Sore Hips and Thighs

6 Dancer Stretches for Sore Hips and Thighs

My clients at Pure Barre often ask me how they can help alleviate sore hips and thighs after a grueling workout. I always encourage them to drink a lot of water, and also to do some stretches. For recovery, I like to do relaxing, non-strenuous stretches, mostly on the floor. (No standing splits here, or anything even standing!). Floor stretches like these are relaxing for both your muscles and your nerves. Here are some of my favorite dance-based stretches for post workout. Supine center split

Take your seat close to the wall. Lie down on your back, with your legs straight toward the ceiling. Gently open your legs and let them fall down to either side. Allow gravity to pull your legs down and open your hips. Breathing slowly, place your hands on your inner thighs and gently press down with every exhale.

Center splits at the wall

Roll on up from supine center splits and press your feet into the wall. Move your seat in toward the wall as far as you can, using the wall to keep your legs open. Press forward with your hip bones to get a deeper stretch. You can also press your fingertips behind you to scoot forward more.

Round the clock

Lie on your left side, left arm overhead flat on the floor and both knees tucked to chest in a fetal position. Place your right hand in front of you. Pick up you right leg and send it back as you arch your back and reach back with your fingertips toward your right toes. Slowly retrace your movement back to beginning position. Here’s what it looks like from the other side:

Repeat “opening and closing” your body this way for however many reps as you like. This is a great post-workout stretch as well as a warm up stretch for your entire body. Also very nourishing for your nerves!

Happy baby variation

Lie on your back and grab hold of the outer edges of your feet, knee to chest, in happy baby pose. Hang out here and enjoy your hips opening up; for added stretching, extend one leg out to the side, and then the other, followed by both legs extended out–just be playful and see what your body responds to.

Shin stretch

Lie down on your back. Extend your left leg straight toward the ceiling, right leg long on the floor. Grab the outside of your left foot with your right hand so that the top of the foot faces out to the side–this is a great stretch for your peroneus muscles on the outside of your shins, as well as hamstrings (on backs of thighs). Switch legs.

Supine quad stretch

This is similar to virasana in yoga. Sit with both legs straight in front of you, then fold your right knee back so that right foot is outside your right hip. Slowly lower yourself down on your back, trying to keep both your hips and knees down. Remember to take this one slowly and don’t force anything–you should feel a strong stretch even if you’re not getting all the way to the floor.

I hope you try these stretches–let me know how they go!

More fitness tutorials: 5 Yoga Stretches for Sore Lower Legs

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Photo: Peaceful Dumpling

Original article and pictures take www.peacefuldumpling.com site

6 Active Stretches You Should be Doing

6 Active Stretches You Should be Doing

The Importance of Dynamic Stretching

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Each of the exercises here is a dynamic stretch, which means it increases flexibility through movement, rather than by simply holding a position. “Active stretching decreases your risk of injury, relieves back pain, and boosts your athletic performance,” says Tanja Djelevic, who includes this series in her bendable body class at Crunch Fitness in West Hollywood. “Plus, it just feels good!” Try this routine before a race, after a workout, or at the end of the day—and experience the difference a little motion can make.

Getting Started

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Plié Reach

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STRETCHES: INNER AND OUTER THIGHS, ARMS, SHOULDERS, AND BACK

Stand with feet wide, toes turned out, and raise arms overhead.

Squat deep and lower arms in front of you, elbows touching knees and palms facing forward.

Pull right shoulder back as you raise right arm [shown], then twist in opposite direction, raising left arm. Rise up to starting position. Do 8 reps.

Low Lunge

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STRETCHES: LEGS, BUTT, AND BACK

Lunge forward with left leg until thigh is parallel to floor, and place hands on floor on either side of left foot.

Raise left arm straight up toward ceiling as you rotate left shoulder back [shown].

Lower hand to starting position, and move into next stretch (active pigeon).

Active Pigeon

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Pull left knee in toward right hand, then lower left leg to floor so foot is below right hip.

Lower hips as you push through hands, lifting head and chest [shown]. From this position, move into the next stretch (down-dog extension).

Down-Dog Extension

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Wrap Around

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STRETCHES: NECK AND SHOULDERS

Stand with feet hip-width apart and reach right arm behind your back, palm facing away from you.

Clasp hands and pull left elbow back as you draw shoulder blades together.

Hold as you circle head slowly [shown] to complete 1 rep. Do 8 reps.

Take a Bow

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STRETCHES: SHOULDERS, LEGS, CHEST, AND BACK

Stand with feet wide, left foot turned out, and rotate torso to the left.

Clasp hands behind you with palms together and arms extended.

Bend forward from hips until back is parallel to floor as you raise arms [shown]. Slowly rise up to starting position. Do 8 reps.

Original article and pictures take www.shape.com site

5-Minute Stretching Sequence For Long and Lean Limbs

5-Minute Stretching Sequence For Long and Lean Limbs

It's so easy to skip stretching, but don't! Staying flexible is an important part of staying fit, plus it can help with injury prevention. This five-minute video will lead you through some basic leg stretches that your hips and knees will appreciate too. Do a bit of cardio to get your blood flowing then grab a towel to help deepen the stretches.

Original article and pictures take media1.popsugar-assets.com site

5-Minute Power Boosters for the Office

5-Minute Power Boosters for the Office

Keep Your Body Fit and Your Mind Alert

Office life. If you let it, it can suck the energy right out of you. Or, you can take advantage of your workspace to put pep in your step and become more productive than ever. Your office—where you spend 30% to 50% of your waking hours—can work for you or against you, depending on how you use it. "The workplace is the forgotten arena of the self-improvement battle," explains SparkPeople Coach, Joe Downie. "But it’s the place where people need help the most! Stress is a huge factor in how well you perform at work. It clouds your thinking and wears you down," continues Coach Joe. "Without that energy, you lose creativity, concentration and motivation." In return, he says, all you gain is irritability and tension. Of course, the most effective way to fight low energy is with a heavy dose of thorough stretching, proper breathing, and good posture. "There are plenty of power boosters all around you. You don’t have to drop everything and run to the gym." In fact, there are dozens of ways you can reduce stress and increase energy—within 50 feet of the office. (No special equipment required.) For starters, he suggests five minutes of mental or physical activity for every hour you spend at the computer. People who sit at desks and computers for hours on end are most prone to dwindling production from low energy. Get Physical Go to the office staircase and step up and down the bottom step (like step aerobics). Massage your own head and shoulders. Find trigger points of tension in the shoulders, jaw, and base of the skull. Hold pressure for 6-10 seconds. Take two steps back from your desk and lean forward until you’re in an angled pushup position against the edge of your desk. (This will also work against a wall.) Do a couple quick sets of incline push-ups. Lift 1-3 packs of printer paper in each hand. Curl them like weights or lift them over your head. Close your door and shadow box for a few minutes. Try to imagine a stressor while you’re punching. Start a pick up game of trashcan basketball! Create trick shots, or play against a coworker. A little friendly competition can go a long way. Jumping jacks are a simple, quick way to pump you up. Try to increase your intensity (speed) and duration (minutes) to keep it challenging. Go for a short walk around the office or outside around the block. Stand up and stretch your muscles. Don’t forget your neck and wrists. Lastly, Joe’s favorite office exercise—using a stress ball. Squeezing a stress ball relieves stress while strengthening the forearms and wrists for typing. Go Mental Do word puzzles. Crosswords, word finds—even a jigsaw puzzle. Fill out a Mad Lib with your co-workers. A little laughter can improve your mood and decrease stress instantly. Rearrange your office. Switch hands with whatever you’re doing. Draw something. Let your mind create. Stand perfectly still for two minutes. Just Regroup. Do some deep breathing exercises or quiet meditation. Make an inkblot with a folded piece of paper and liquid ink. Have fun with what you see in the blot. Staying energized and stress-free at work isn’t difficult. The key is finding reasons to stay out of your chair: In the morning, take as long as possible before sitting down. Forget the boardroom. Hold walking meetings. Hand-deliver mail, memos and faxes. Chat face-to-face instead of by email or phone. Use a bathroom on the other side of the building or on another floor. Have a lot of phone time? Buy a cordless phone and move around while talking. Replace your chair with a stability ball. This helps you maintain good posture, and by balancing, you’re working your core muscles all day. Taking care of yourself at the office is just one way fitness can help you in other parts of your life. All it takes is a few minutes at a time. Article created on: 3/30/2005

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Original article and pictures take www.sparkpeople.com site

5 Warmups & Cool Downs You’ll Benefit From Pre & Post Workout

5 Warmups & Cool Downs You’ll Benefit From Pre & Post Workout

We’ve all heard it time and time again…Integrating regular exercise into your life has been proven to:

• decrease the risk of developing certain diseases
• increase overall health
• reduce anxiety and depression

When done regularly and correctly, exercise will boost your energy and mood and in general make you a happier person.

Ok so you got the facts, AGAIN!

But did you catch the keywords to here?? Exercise done CORRECTLY! Here’s where we all (even the best of us) fall into a trap, myself included).

Warmups & Cool Downs to Help You

In order to reap benefits and decrease risk, incorporate warmups and cool downs into your routine.

Warmups are meant to gradually rev up your cardiovascular system, increase body temperature and get your muscles ready for the work ahead.

Cool downs do the opposite, by safely decreasing heart rate and blood pressure. Integration of the warm up and cool down will make it so you can exercise all through life with less risk of injury or strain.

A common exercise mistake is to neglect the warm up and cool down phase of a work out.

If you have a 45 minute window for exercise, it is far more beneficial to incorporate 10 minutes of warm up and cool down then intense cardio or weights in between.

The alternative is to hit it hard for the full 45 minutes which can result in injury or strain and inability to exercise at all.

Get the low-down on the exercises that provide the most beneficial warmup and cool down.

Gym Equipment Multi Taskers

A great way to cool down is to slow your motion on the gym equipment you are already using.

The treadmill and stationary bike are great examples of equipment that can rev up your cardio then cool it down as well.

If you are gearing up for a big cardio training day on the treadmill, incorporate light cardio as your pre-workout. This will bring a bit of blood to the muscles, getting them ready for interval training or long distances. At the end, you can go slow for a cool down.

Transition from a fast run, to a fast walk, to a normal walk to get the greatest cool down benefits.

Foam Roller

The foam roller is relatively new to the exercise scene and it has tremendous benefits to the pre-workout routine.

To get started with it:

• place the foam roller on a hard surface then on a muscle such as the quad
• use the quad and arm muscles to support your body weight
• roll back and forth with it

The roller loosens up muscles before a hard core workout. It is best done before stretching and light cardio warm up.

Interactive Stretching

Stretching muscles before a workout is especially important if you don’t exercise regularly. Light stretching will decrease the risk of injury of tearing of the muscles.

Simple movements like touching your toes 15-20 times, or sitting with your legs straight and reaching towards your toes, are simple and effective stretches.

A healthy pre-workout stretch is meant to take you just outside of your comfort zone, so don’t push it too hard!

Yoga

This is the rockstar of all post workouts.

Yoga is the perfect cool down because it continues to encourage light blood flow while stretching the muscles and slowing your breath and mind.

Mobility Exercises

These targeted stretches really loosen up muscles after a workout. Muscle groups that tend to need these stretches the most are back, neck and shoulders as they are most prone to strain.

The Gist of it

This is a beginners guide to pre and post-workout warmups and cool downs. If you already have an injury it is ALWAYS best to consult your physician before any working out.

Otherwise, give yourself that bit of time to warm up and cool down your body and you will see the results in your ability to exercise for all the years to come.

Do you include warmups and cool downs in your exercise routine?

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Original article and pictures take the-wardrobe-stylist.com site

5 Things to Do Before, During, and After an Intense Workout

5 Things to Do Before, During, and After an Intense Workout

You may make the switch from a morning spin class to after-work runs with ease, but there are a few things that should be consistent in every workout. Find out what things you should always do during an intense workout session:

1. Fuel up: Exercising on an empty stomach won't make you burn more calories, but it can make your workout much more difficult. Don't set yourself up for failure; eat a small snack beforehand in order to perform your best, but make sure it's the right kind of foods. Here is everything you need to know about choosing a pre-workout snack.
2. Combine and save time: Even if you're just running on the treadmill, you can still make the workout more efficient. Add high-intensity intervals, weights, or inclines to all types of workouts to build muscle and burn more calories while you sweat.
3. Stay hydrated: Exercising without being adequately hydrated can lead to fatigue and worsened performance and can be dangerous, especially as the temperatures rise. Make sure you have water readily available as you work out, and don't be shy about stopping to get a drink if you're feeling thirsty while you exercise.
4. Cooldown: Don't skip out on the stretching part to save time. Stretching only takes a few extra minutes and will ensure that your muscles stay flexible and loose.
5. Post-workout refuel: After exercising, you probably don't need to be told that you should eat as soon as possible. Having something with protein and carbs within two hours of your workout feeds your grumbling stomach as well as keeps your tired muscles strong. (After an intense workout, however, it's important to eat something within 30 minutes to help the body recover and reduce sore muscles.) For ways to refuel without undoing all your hard work, here are 10 post-workout snacks under 150 calories.

Image Source: Thinkstock

Original article and pictures take media1.popsugar-assets.com site