8 Must-Do Stretches to Prevent & Recover from Workout Injuries

8 Must-Do Stretches to Prevent & Recover from Workout Injuries

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There is much controversy in the research as to whether stretching prevents injuries. One thing is clear: Stretching helps to improve both range of motion and flexibility. Not only can these play an important role in terms of warding off injuries, but they can also help improve performance in the long run.

Having better flexibility helps increase range of motion. In turn, both help an athlete move more effectively, so he or she is less likely to get injured. Healthy body mechanics and healthy training go hand in hand. Stretching has important implications for athletes who want to prevent injuries or rehabilitate them. Keep in mind that when it comes to flexibility, you can have too much of a good thing. A small study has even found that some inflexibility in specific areas can actually be an asset for runners. Even still, every good runner will have a healthy amount of muscular pliability, so we aren’t talking about stiffness to the point of impaired movement.

The key is to know when to do which type of stretching. There are two main types of stretching: static and dynamic. Static stretching involves holding a certain posture, usually for 20–30 seconds, thereby elongating the muscles. Dynamic stretching uses active movements to help stretch and train the muscles to fire in a certain way.

Static Versus Dynamic Stretching

Static stretching has been proven to have a potentially detrimental effect on athletic performance when done prior to activity, but dynamic stretching appears to have the opposite result. The theory is that when the muscle is elongated too much during static stretches, it loses some ability to generate power during explosive movements (think: running or jumping). Dynamic stretching provides a more sport-specific warmup without overstretching muscles and reducing their elastic power.

While static stretching is still an important tool in your post-workout injury rehab and prevention plan, a dynamic routine should generally be the only type of stretching you do before training sessions. Consider integrating these dynamic movements into your pre-workout routine following a 10–15 minute easy jogging warmup. Following the workout, try the listed static stretches to help you wind down from activity and address any oncoming ailments.

Pre-Workout Dynamic Stretches

1. Walking Lunge: Do 20 meters of walking lunges.

Stand with your feet hip-width apart. Step your right leg forward, and, as you plant your foot, lower your body into a lunge. Your right knee should be at a 90-degree angle and aligned with your right ankle. Slowly come back to center, stand up and repeat with the left leg.

2. Leg Swings: Do 4 sets (1 set in each direction for each variation) of 15 reps of leg swings.

Start with forward leg swings by standing next to a wall for balance. While keeping both legs straight, swing your right leg in front of your body and then behind your body — this counts as one leg swing. Avoid swinging past the point of discomfort. After repeating with your left leg, switch to the sideways variety. Similar to forward leg swings, simply swing the right leg toward the left, sweeping your foot across the front of your body and then back to the right — this counts as one leg swing. Repeat with your left leg.

3. Frankenstein: Do 20 meters forward and 20 meters back.

With your feet hip-width apart, stretch your arms out in front of your body with palms facing downward. March forward, and swing your right leg up in front of your body. Be sure to maintain good posture and keep your knee straight as you create a 90-degree angle with your body. Once you plant the right leg back on the ground, swing the left leg up.

4. Arm Swings: Do 20 arm swings.

Stand with your feet shoulder-width apart and your back straight. Swing both arms forward like synchronized windmills. Complete 10 rotations, then reverse your arms and swing them backward for another 10 rotations. Be sure to engage your hips and keep your arms relaxed during this exercise.

Post-Workout Static Stretches

5. Pigeon: Do 1 minute in pigeon pose.

Start in pushup position. Bring your left leg forward, placing your bent knee and thigh in front of your torso. Your left foot should be sitting near your right hip. The right leg should remain extended behind your body, the top of which is resting on the ground. Support your body with your hands on either side and feel the stretch. Hold for 30 seconds, and switch sides.

6. Calf Stretch: Do 1 minute of calf stretches.

Stand facing a wall or platform, and place one foot against the wall to stretch your calf muscle. Hold for 30 seconds, and switch sides.

7. Quad Stretch: Do 1 minute of quad stretches.

Stand with your feet shoulder-width apart and your back straight. Bring your right heel up to your backside, holding it with your right hand. Hold for 30 seconds, and switch sides.

8. Scissor Stretch: Do 1 minute of scissor stretches.

Standing with your feet together, step your left foot forward a couple of feet. Carefully bend forward at the hip, reaching down toward the ground and placing your hands on either side of your left foot. Hold for 30 seconds, and switch sides.

Which of these stretches have you tried? Share your thoughts in the comments below.

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8 Minute after workout stretching video. Free online flexibility routine.

8 Minute after workout stretching video. Free online flexibility routine.

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Fitness pro, Caroline Jordan leads you a few quick hip opening stretches you can do at the end of your workout. These quick flexibility exercises do not require any equipment and can be done in the studio or at home. This free flexibility routine works to open the hips, legs, and lower back. It works to relieve stress, tension and tight muscles. It is perfect after a run or balletone class and is a great addition to your current exercise program.

Interested in Balletone? Balletone is a dance-inspired workout that places heavy emphasis on total body strength and flexibility, something that is essential to dancers and athletes a like. To take BALLETONE classes regularly and work on your fitness IN class, check out the Balletone website and find the closest workout to YOU: http://www.balletone.com

Looking for more fitness fun with Caroline? Check out Caroline's website: http://www.carolinejordanfitness.com/

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Original article and pictures take s.ytimg.com site

7 Ways to Work Your Foam Roller

7 Ways to Work Your Foam Roller

Foam rollers are amazing fitness tools, so great that they should be a must-have in every fit mama's home gym. They are absolutely the best for all the aches and pains strenuous activity puts on our joints. Even on stressful days at the office, it's to come home and stretch out the tension with some basic exercises. If you recently purchased one and don't know where to start, here are 7 basic foam exercises to get you rolling:

Soothe back pain: This move is great for helping stretch out your back and relieve any pain you may have there! For an even deeper stretch, try lifting your hips! Click here to be taken to this stretch.

Quad massage: Lie on your roller and roll it from hip to knee. Extend a leg if you’re having balance problems or if the pressure is too much. To learn this move, click here.

Hamstring: Remember to sit straight while doing this exercise and keep your muscles relaxed. Get the details on this stretch here.

Need to purchase a foam roller? Click here to get the one that Brooke Griffin, Skinny Mom Founder & CEO, is using in the images above.

Neck: If you have an injured or uneven cervical spine, do not do this exercise. While preforming this move, remember to keep your body relaxed. Also note that the weight of you head should be the only weight on the roller. Get more details here.

Calves: This exercise is similar to the hamstring exercise, only focused on your calves. For a deeper workout, only place one calf at a time on the roller. Learn how to perform this move by clicking here.

Intensifying a Plank or Push Up: This adds a little more engagement with your core muscles to add even more to your workout. If this is too difficult at first, try using a half roller instead. Learn this move here.

Build your Balance: Take advantage of the rolled shape and do an Intensified Lunge! This will help strength your balance over time. Get more information on this move here.

Original article and pictures take media.womanista.com site

7 Ways to Stop Post-Workout Indulging

7 Ways to Stop Post-Workout Indulging

Working out to get a fit, lean body is only as successful as the food you put into it. You may diet and eat right for most of the day, but come a grueling workout that burns through an enormous amount of calories, you may find yourself famished and ready to attack any and all food in sight. You may even feel deserving of that extra indulgence— after all you just burned through a ton of calories.

Unfortunately, you are more likely to eat more calories than you burned, and that hard workout you just spent your time on could go right out the window. Putting an end to the post-workout indulgence starts with following a better plan of attack. Read ahead for seven ways to stop your post-workout indulgence, make better food choices and get the results you want.

1. Plan Your Post-Workout Meal

If you are serious about your fitness goals, you should know that eating immediately post-workout is super important. If you have not planned on bringing food with you, you will be much more likely to binge on the first food you see when you go home! If you are heading out for a bite after your workout, be sure to pick a healthy restaurant with plenty of healthy options. Pick a protein, like chicken, a clean carb, such as quinoa, brown rice or baked potato, along with a fresh greens salad or a side of green veggies. If you are heading to work after your morning workout, be sure to pack your breakfast, make a protein pancake and skip out on the muffin!

2. Avoid the Grocery Store Post-Workout

The grocery store can be your friend and your enemy if you are not careful. Post-workout hunger can lead to diet meltdown, and you could end up grabbing anything and everything you can get your hands that looks tempting. Instead of waiting till the moment you need food, go to the grocery store at a more opportune time when your tummy is fully satisfied. If you must go to the grocery store post-workout, do yourself a favor and stay away from the inner aisles; shop only around the perimeter of the store where the healthy, whole food is located.

3. Don’t Forget to Eat Before Your Workout

Going to the gym hungry not only makes you more hungry, but you will also deplete your energy levels to a point that your body might resort to tapping into your hard-earned muscles for fuel. If you want to make sure your energy levels are up to get through an intense workout, you need to eat the right food before you train. Pre-workout is the time to get in some energizing carbs and protein. Consider having a protein smoothie. Combine your favorite flavor of whey protein with berries, flaxseed and a small serving of oatmeal for good measure.

4. Supplement Properly

Sipping on branched-chain amino acids or whey isolate during your workout can help stop post-workout hunger since you are feeding your muscles what they need during your workout. As you work out, your body burns through nutrients to fuel your muscle contractions, this causes a shift in your muscles’ nitrogen balance. When your muscle nitrogen drops, muscle-building shuts off and muscle breakdown can start to occur. Keeping your aminos elevated ensures your muscles have what they need to stay in a positive nitrogen balance and keep muscle building turned on. Sipping on protein or aminos can also have a satiating effect, blocking hunger hormones that can stimulate appetite. Try a serving of powder BCAAs or whey isolate that is naturally high in BCAAs to keep your muscles and appetite satisfied.

5. Eat the Right Foods Post-workout

When you finish up after the gym, be sure you have the right food you need to replenish your body and kick-start recovery. A handful of nuts is just not going to cut it. Post-workout your body needs two things— protein and carbs, and in the right ratios. Eat about 20 grams of protein with about 40 grams of carbs. This ratio can ensure optimal nutrient uptake. For maximum post-workout results, down a quick shake using a fast-digesting whey protein, along with a couple of rice cakes within the first hour post-workout. Then, eat a proper meal again, within a few hours. This method has been shown to help maximize muscle replenishment and efficiently kick-start muscle rebuilding processes.

6. Curb Post-Workout Cravings

While it is definitely true that post-workout your body is depleted of glycogen— the stored form of carbohydrates in the muscle— it is more than likely that your glycogen is not low enough to warrant a heavy carb up! For one thing, women tend to hold on to glycogen stores more tightly, and actually access fat more efficiently during workouts. Most of us tend to overindulge post-workout because we didn’t eat enough before, and secondly because we overestimate how many calories we actually burned off. Instead of giving into that plate of pasta, fries or pizza you have been craving, try resisting the urge and instead make a healthier version of what you are craving. Try making a cauliflower crust pizza, eat a small portion of whole wheat or vegetable pasta, or try making baked sweet potato fries.

7. Think Before You Eat

If you are serious about your fitness goals, and want to build some muscle and burn off fat, you need to make the most out of your workout, and that means no post-workout binging. What you feed your body is what you get back out. If you choose to overindulge post-workout instead of eating what your body really needs, you will not help facilitate the recovery process, which in the long run means less lean hard muscle and more fat. Think about the time and effort you spend building and shaping your body— why would give your body anything but the foods that help nourish, support your metabolism and help build lean muscle!

Original article and pictures take www.fitnessrxwomen.com site

7 Ways to Relieve Post-Workout Pain

7 Ways to Relieve Post-Workout Pain

Photo: Pond5

Think twice before dashing out of a group fitness class without doing the stretch and cool down. Exercising, more specifically strength training, causes micro tears in your muscle fibers, which is what eventually causes them to grow. It’s also what causes you to feel sore the next morning though, and you may need to stretch and give the muscles some time to rest. “Increasing any exercise progression too quickly, whether it be intensity, frequency or duration, without giving your body time to recoup, leaves the muscles overworked and strained, which can lead to issues such as tendinitis,” says Jessica Malpelli, D.P.T., therapist at Florida Orthopedic Institute. Wondering if your muscles could benefit from some post-workout love and affection? Here are some expert-approved tactics for you to try.

1. Self massage with a ball or foam roller.

Some research suggests that just 10 minutes of deep tissue massage post-workout enhances the effectiveness of energy creators (mitochondria) in the cell walls, while also creating a natural pain-relieving effect. And, it helped diminish inflammation. Rolling out on a ball or foam roller has the same effect with adhesions and knots. “These locked up tissues can lead to imbalances throughout the body,” says Jill Miller, eRYT, and creator of RxSeries for Equinox, a class that focuses on recharging your muscles with massage. Massaging also helps bring fluid balance back into the muscles, and, over time, can increase mobility and flexibility.

2. Heat it up or ice it down.

There’s much debate over heating and icing. “I use heat most often on patients with joint stiffness or muscle spasms, but rarely when dealing with post-workout soreness,” says Malpelli. “Newer muscle strains go through an inflammation stage, and heat can increase that inflammation.” Instead, try packing on the ice. Ice is an anti-inflammatory and can help reduce delayed onset muscle soreness (DOMS). However, if ice doesn’t help after a couple days, consider checking in with a medical professional to see if there is a bigger issue at hand.

3. Keep moving!

General exercise, including low-resistance cardio like walking or a light jog, is safe to do the day after a workout. “In fact, it helps flush out the lactic acid buildup that may be causing muscle soreness,” says Malpelli. It can also help loosen and stretch your muscles more than if you were to avoid activity all together. But don’t overdue it. Listen to your body — if you are in pain, take a break.

4. Eat anti-inflammatory foods.

There’s no reason to add more inflammation to your body via the foods you consume. “Protein is the building block of lean muscle,” says Malpelli. Focus on eating protein and health fats to help build your strength and avoid inflammatory foods and drinks such as coffee, popcorn, candy and white bread.

5. Get some shut-eye.

Doctors recommend getting close to eight hours of sleep a night, and for good reason. Sleep is necessary for your body’s recovery. Because you are (for the most part) immobile while you sleep, oxygen flows more readily to your muscles helping them heal. “The ideal scenario is to have a consistent bedtime and wake time to maintain balanced body rhythms,” says Miller. So even if you generally tend to only get six hours of sleep a night, try making it a routine to shut down at the same time.

6. Drink up.

Not only is it important to stay hydrated during workouts, it’s also important to drink water consistently throughout the day. “Every system in your body relies on water to function,” says Miller. “It’s a health necessity to keep your fluid intake high to avoid illness and issues with blood clotting, saliva and sweat production, and even sperm count.” Fill up a water bottle every morning and try to drink 13 cups daily for men, or 9 cups for women.

7. Stick it.

If you’ve watched the Olympics and seen athletes with tape stuck on their arms or legs in strange patterns, you’ve seen Kinesio tape. This remedy is used specifically to inhibit certain muscles that are overworked so they can rest, and force underused muscles to work. Malpelli reinforces that there are many applications of the tape that are completely dependent on personal muscle imbalances, and suggests using it only after being properly evaluated by a professional.

Original article and pictures take dailyburn.com site

7 Ways to Deal With Post-Workout Soreness

7 Ways to Deal With Post-Workout Soreness

Working out is wonderful for the mind, body and soul, but the post-workout soreness that comes with it can be a total bother. You go to sit and it hurts. You go to stand and it’s even worse. Walking suddenly feels like one of the biggest tasks on Earth. What is going on?

This soreness is the result of tiny tears occurring in your muscle fibers due to the fact that you had a more intense workout than normal. Due to the lengthening contraction, your muscles go into recovery mode, becoming inflamed in order to heal. This is known as Delayed Onset Muscles Soreness (DOMS), which happens 24 to 48 hours post workout. So what do you do when you begin experiencing this? Do you sit around and let your body rest?

Staying sedentary will only increase this level of soreness. What you need to do is keep active to fight it off. There are also plenty of other ways to alleviate it. Here are some of them:

1. Get an ample amount of sleep.

Sleep allows protein to aid in cellular functions, including the repair of muscles. But when you don’t get enough sleep, you’re throwing this process out, which will only increase your level of discomfort.

2. Consume snacks and meals rich in protein.

Your muscles crave protein after a workout, especially if your routine is more rigorous than usual. Have some salmon in your meal, or snacks like nuts and hard boiled eggs. Get your hydration in the mix by drinking some soy or almond milk as well.

3. Do a modified version of the same routine you put yourself through the day prior.

By doing an easier version of the same workout, you allow blood flow to enter your sore muscles, which will help in shortening your recovery time.

4. Swim.

Trying a low impact exercise like swimming is a great option as well. Any exercise is great in order to get the blood flowing.

5. Stretch it out.

Muscle cramping can be a side effect of post-workout soreness if you don’t make sure to stretch it out.

6. Try to jog lightly.

While being active is key, overdoing it is not. Make sure to keep your blood flowing, but only lightly. Jogging is a great option.

7. Make sure to utilize ice packs and massages.

These can alleviate the pain of muscle soreness. They will not, however, aid in the healing process.

What’s your favourite way to deal with post-workout soreness?

Source: India

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Inspired by balance, Alexa finds that her true inner peace comes from executing a well-rounded lifestyle. An avid BodyRocker, yogi, hiker, beach bum, music and art enthusiast, salad aficionado, adventure seeker, animal lover, and professional writer, she is an active individual who loves to express herself...

Original article and pictures take www.bodyrock.tv site

7 Stretching and Flexibility Exercises for Golfers

7 Stretching and Flexibility Exercises for Golfers

Golf Shoulder Stretch. Photo © Doug Benc / Getty Images

This is a great stretch golfers can use to open up the shoulders and improve range of motion in the shoulder joint. It's a great stretch for any athlete whose sport focuses on the upper body, arms, and shoulders, but golfers should consider this a core stretch before and after every tee shot.

• Hold your golf club in front of you with one hand gripping each end of the club with an overhand grip.
• Lift the club forward and up over your head with your elbows straight.
• Slowly stretch your shoulders and move your hands back as far as possible until you feel tension across the front of your shoulders.
• Hold for 10 to 20 seconds and release.
• Repeat two to three times.
• Be careful not to go beyond your limits. Increase your range of motion slowly.

Professional golfer Natalie Gulbis Stretches during a match. Photo © David Cannon / Getty Images

This is a great stretch for any athlete, but golfers, racquetball and tennis players, baseball players, and swimmers should consider this a core stretch for their sports.

• Begin by standing up straight with your shoulders relaxed and back.
• Reach your arms behind your back and interlace your fingers.
• Lift your shoulders up toward your ears and lift your hands away from your back.
• Slowly bend forward at the waist, keeping your back flat, not rounded.
• Continue bending forward and lift your hand over your head as far forward as comfortable.
• At a full stretch, you will feel tension in your hamstrings and in your shoulders.
• Hold for 10-20 seconds and release.
• Repeat two to three times.

Quad Stretch. Photo © Stockbyte / Getty Images

The quadriceps (quads) are a group of muscles along the front of the thigh. There are many different ways to stretch your quadriceps, but here is a simple one you can do while standing:

• Stand on one leg (grab onto something solid if you need support).
• Bend your knee and bring your heel toward your buttock.
• Reach for your ankle with your hand.
• Stand up straight and feel a slight pull along the front of your thigh and hip.
• Hold the stretch for 20-30 seconds, release, and repeat on the other leg.
• Be careful not to strain your knee—the goal is not to touch your heel to the buttock, but rather to stretch the thigh.

Hip Flexor and Psoas Stretch. Photo © Graham Mitchell / Getty Images

The hip flexors are a group of muscles that bring the legs up toward the trunk. Here's how to stretch them:

• Begin in a forward lunge position and drop your back knee to the floor.
• Raise your arms and hands up over your head and look up.
• Press your hips forward and down toward the floor and feel a stretch through your torso, hip, groin, and thigh.
• Hold the stretch for about 20-30 seconds, release, and repeat on the other leg.

Simple Shoulder Stretch. Photo (c) Photodisc / Getty Images

This is a simple stretch golfers can do throughout the game and before shots:

• Bring your right arm across your chest and your right hand toward your left shoulder, keeping your right elbow at chest level.
• Place your left palm on your right elbow and pull it toward your chest.
• Hold for 10 to 15 seconds and then switch sides.

The iliotibial (IT) band, which is on the outside of your hip all the way down to the side of your knee, can become irritated from excess flexion of the knee and hip. For golfers, this stretch can help keep the hips limber:

• While standing, cross your leg behind the opposite leg.
• Lean to the opposite side until you feel a stretch across the affected iliotibial band.
• Hold the stretch for 30 seconds.
• Uncross your legs and stand up straight again.
• Repeat four more times and then switch sides.

Hip and Lower Back Stretch. Photo © Jonathan Daniel / Getty Images

Original article and pictures take www.verywell.com site