10 Reasons you NEED to Start Stretching NOW!

 
Every body type, age, gender, size, race, religion needs to stretch.  
So this means YOU!

1.) Prevent injury
2.) Increase muscle-tendon flexibility
3.) Enhance performance
4.) Improve range of motion
5.) Increase sleep
6.) Alleviate muscle soreness
7.) Enhance well-being
8.) Decrease low-back pain
9.) Improve circulation
10.) Post-exercise cool-down


How does stretching work? 
Muscles get sore when their fibers remain partly contracted, from either overuse (such as too many rounds of racquetball) or underuse (too much time in the car). Tight muscles also trigger the body's stress response, which prompts them to tighten even more. By systematically lengthening those fibers, stretching helps ease muscles out of this semicontracted state. That makes it a great way to "cool down" after exercise. And the act of stretching itself builds body awareness: In slowing down to focus on each movement, you become less apt to use your muscles in harmful or inefficient ways.
 

When Is The Best Time To Stretch?
The best time to stretch is when the muscles are warm. Either after exercise or after a warm-up activity. This gives the muscles a chance to heat up and become more flexible. Injuries usually occur when people stretch muscles when they are cold or not warmed up. Stretches should be held for approximately 20 seconds. Think of your muscles as a piece of taffy, cold taffy seems to break when you try and stretch it while warm taffy stretches very easily.

How often should I stretch?
Frequency: Try to stretch every day; start doing each stretch once and build up to doing each stretch 3 times

Intensity: Light pressure, about 30-40% of max

Duration: Hold each stretch between 10 to 60 seconds depending on your current flexibility, conditioning, and time. Start slow and gradually build up the time you hold a static stretch.

If you are unable to stretch on a daily basis, a post-workout stretch is necessary. Or, as I advice my clients, incorporate stretches DURING your workouts . Typically, that means stretching the bodypart that has just been exercised. For example, if you just did a set of bicep curls, follow it up with a bicep stretch. Or, if you're doing multiple sets, stretch the bicep after the first set. This is a very time efficient way to incorporate stretching and to ensure you're getting maximum benefit.

NOTE: Don't bounce as you stretch; that only tightens the muscle you're trying to extend. And try not to stretch "cold": Wait until you've taken a warm shower or moved around a bit.

How do you Squeeze Stretching into your Day?

If you’re anything like me, stretching is your least favorite part of a workout (even though you know you need to do it and it feels good!). Working on your flexibility is so important for injury prevention, improved circulation, alleviating muscle soreness and more! So, if you’re like me and have trouble finding time to stretch, try these three sneaky ways to squeeze stretching into your everyday routine. By working flexibility training into your usual routine, there are no excuses!

1. The great shower stretch. Stretching after you workout is so great because your muscles are warm. You know when else your muscles are warm? In the shower! Tack on a few extra minutes in the shower each morning to do some neck rolls, forward bends or even some chest or back stretches. Not only is it good for you, the warm water makes it feel fantastic!

2. Flexible TV time. Just like you can workout during television commercial breaks, you can also stretch during them! Most commercials are about 30 seconds long, so hold each stretch — be it for your hamstrings, quadriceps, biceps, triceps or even a relaxing yoga pose like pigeon — for one full commercial and then move on to your next muscle group for the next advertisement.

3. Work-break stretch. You know around 3 p.m. when you start to get tired and start to think about those not-so-healthy goodies in the vending machine? Well, instead of upping your energy through a sugar rush (which never lasts), stretch it on out. A little office yoga or five to 10 minutes of office stretching will not only improve your range of motion, it’ll perk you up better than that second (or third) cup of Joe for the day!

If you aren’t the best at stretching after a workout, tell us how you fit stretching into your daily routine

Simple Yoga Poses to Relax and Rejuvenate

Have a hard time falling asleep? 
or need some motivation to get out of bed?

Try some of these relaxation poses modified in bed.

Upside-Down Relaxation - Hold for 2 minutes
• Sit facing a wall (or your headboard) with your butt about 6 inches away from it.
• Lie back and extend your legs up the wall.
• If this is too intense a stretch for your hamstrings, slide your butt further away
from the wall.
• If it’s not enough, scoot closer.
• Let your arms rest by your sides, palms facing up, and breathe gently, feeling the
stretch in the backs of your legs.

Winding-Down Twist - Hold for 1 minutes
• Sit cross-legged on the bed and exhale as you place your right hand on your left knee and left hand on the bed behind your tailbone.
• Gently twist your torso to the left.
• Allow your gaze to follow, looking over your left shoulder. Breathe deeply, then
return to center and repeat on opposite side.

Laying Butterfly - Hold for 2 minutes
• Lie on your back with knees bent.
• Place the soles of your feet together, then let your knees fall open, forming a diamond
shape with your legs.
• Rest your arms on the bed.
• If you feel any strain, elevate your legs by placing a pillow underneath each knee.

Child’s Pose - Hold for 2 minutes
• Sit up comfortably on your heels.
• Roll your torso forward, bringing your forehead to rest on the bed in front of you.
• Lower your chest as close to your knees as you comfortably can, extending
your arms in front of you.
• Hold the pose and breathe.

Rock-a-Bye Roll - 1 minutes
• Lying on your back, hug knees in to chest.
• Cross your ankles and wrap both arms around your shins with clasped hands.
• Inhale and rock your body up to sit; exhale as you roll back.
• Continue for 1 minute, then roll back, extend arms and legs, and drift off to sleep.

NEED SOME VISUALIZATION? 
TRY ONE OF THIS VIDEOS

Sometimes waking up and getting the day started can be tough. 
Try some of these movements to get your day started on a good note!
YOGA in the morning as you wake up 




YOGA in the evening before you go to sleep
http://www.cbsnews.com/video/watch/?id=1685708n&tag=related;photovideo

Exercise and Stretch to Prevent Knee Injury

Many athletes and inactive people as well complain of knee pain. The symptoms and degree of knee pain can vary, but it is surely disturbing for everyone. The good news is that as common as it is, it is not inevitable. Even though the causes vary, there are some exercises that can help everybody prevent knee injury and pain. These exercises are also very useful for people who have already experienced or are experiencing knee pain. The exercises are actually even more recommended for them, since they are obviously prone to knee pain.

The most important thing you can do in order to protect your knee from injury is to strengthen the muscles that support the knee. This way your muscles will be better prepared to adequately support the knee joint or absorb the shock before it causes injury. Another important thing is to increase the flexibility of your muscles. That is why it is recommended to combine strengthening exercises with stretching knee exercises. This way your muscles will be strong, but not too tight, and flexible at the same time.

The main muscle groups that control the knee movement and stability are the quadriceps, which run along the front part of the thigh, and the hamstrings, which run the back of the thigh. The quadriceps has the function of extending the leg, so it is used when standing up, walking uphill or up the stairs and running. The hamstrings are used when bending the knee or pushing against something.

Knee Strengthening Exercises

Warm Up First. Five minutes of light aerobic exercise such as walking or riding a stationary bike to warm up the muscles helps to prevent injury.

Stretching or Strengthening Exercises First?
Muscles tend to be tight after strengthening exercises so stretching after strengthening exercise may be more beneficial than stretching first. However it is largely a matter of personal preference - stretching and strengthening exercises can also each be done on separate days if desired. Some people prefer to do stretches both before and after strengthening exercises. If you have knee problems or pain, consult a physical therapist for an exercise plan customized for your needs. Remember to warm up for 5 minutes to prepare your self for any type of exercise.

Keep Breathing throughout the exercises. Do not hold your breath.
How Often to do Knee Strengthening Exercises
In general, any strengthening exercises should only be done about every second day or three times per week on non-consecutive days to allow healing and to avoid overuse injury.

How Many Repetitions and Sets
If you are a beginner to exercise, start with five repetitions of each exercise - or less if the exercise is difficult. If you do not have post exercise pain, slowly add a couple of repetitions each week until you reach 10 - 15 repetitions. To increase endurance add a second set of 10 -15 repetitions after you can handle one set. When two sets because easy to do, you can add a third.

*NOTE: There are several strengthening exercises to choose from for some muscles. Choose one per exercise session.

Quadriceps Strengthening

Note: Only do one quad strengthening exercise per exercise session with the exception of the quad strengthening contractions, which can be done additionally.

Quad Strengthening Contractions:
Sit in chair. Move forward so that you are sitting at edge of chair. Extend legs, heels to floor. Keep knees straight (or as straight as possible if you have arthritis.) Tighten thigh muscles. Hold for count of 10. Relax for count of 3. Do 10 repetitions. You can do this several times throughout the day. You can build up to 2 or 3 sets of 10 repetitions at a time.


Quad Strengthening Leg lifts:

A simple exercise that will help strengthen the quadriceps consists of lying down and doing straight leg raises. Once you are in a good shape you can move to a more advanced level by doing the same exercise with weights. You don’t need any complicated equipment in order to do this. Just get an old bag, put a book in it and repeat the straight leg exercises. You can gradually add more weight to the bag.

Lie flat on back. Bend left knee at 90-degree angle, keeping foot flat on floor. Keeping the right leg straight, slowly lift it until right foot is the height of the left knee. Hold for a count of 3. Repeat 10 times. Switch sides. Work up to 10 sets of 10 over several weeks.

Safety Tip:
Leg lifts: Lifting both legs at the same time causes excessive stress on your lower back so
only lift one leg at a time; the opposite leg should be kept slightly bent with foot on floor. 

Quad Strengthening Short-Arc Leg Extensions:
 

Sit or lie on floor. Place a rolled up towel under your thigh for support. Keep you leg straight and raise your foot about six inches off the floor. Hold for 5 seconds. Slowly lower your foot, bending your knee. Do 10 repetitions. Switch sides.

Quad Strengthening Knee Dips:

Stand with knees slightly flexed. Point your toes straight ahead.
Make sure your kneecaps are also pointed straight ahead.
Lift one leg up and balance on the other leg. Slowly lower yourself up and down ONLY a few inches. Keep the knee of the leg you are balancing on slightly flexed. Your knees must remain pointing straight forward. Do not let them turn inward. Stand straight, do not lean you body to one side. Do 10 dips. Switch sides.

If you feel pain in your knees, start with fewer dips.

Quad Strengthening Partial Squats:

Stand. Keep back straight, knees hip-width apart and pointing straight ahead. Slowly lower and move your buttocks backward as if you were sitting in a chair (don't bend your knees beyond a 90-degree angle, if 90 degrees is too difficult bend even less). Hold position for a count of 5. Do ten squats. Stop if you feel pain in your knees. You may find it useful initially to do these against a wall sliding up and down - you can even progress with a physioball between you and the wall. Another modification is to place a chair underneath you so if your knees are weak you can just sit down.

Safety Tip: Make sure your knees do not extend beyond your toes when doing partial squats. Keeping your weight behind your knees reduces the pressure on the knee joint during the squat. Bending the knees beyond 90 degrees (a right angle) places excessive strain on the knee.

Hamstring Strengthening

Note: Only do one hamstring strengthening exercise on the same day.

Seated Hamstring Strengthening Contractions:
Sit in chair, with knees bent to 45 degrees and heels on floor (toes lifted up). Don't move heels but pull back on them, digging heels into floor. You will feel tension in you hamstrings. Hold for count of 5 - 10 seconds. Relax for count of 3. Do 10 repetitions.










Lying Hamstring Strengthening Contractions:

Lie on back, knees bent about 45 degrees. Dig heels into floor. You will feel tension in your hamstrings. Hold for count of 5 - 10 seconds. Relax for count of 3. Do 10 repetitions.

Hamstring Strengthening Curls:
Lie on stomach. Place left foot onto the back of the right heel. Slowly pull your right heel toward your buttocks - resisting with the left leg. This contracts the hamstrings. Hold for a count of 10. (Keep pressing your left foot and right heel against each other) Hold for a count of ten and relax for count of 3. Do 10 repetitions.

Walking backwards helps to develop the hamstrings. When walking backwards, your weight is distributed more evenly, resulting in less strain on your knees. 

Other Strengthening Exercises for Knee Stability

Hip Adductors (Inner Thigh) / groin muscle and inner quad muscle (VMO) Strengthening:

Sit in chair, put fist between knees, squeeze together knees. If you have a small medicine ball you can use this too. Hold for count of 10. Relax for count of 3. Do 10 repetitions.
Lie on floor on your right side, shoulder and hips aligned. Use your right hand to prop up your head. Place the left hand on floor in front of you to help balance yourself. Bend left leg and bring it to the floor in front of you. Slowly raise your right leg about 10 inches off the floor then, hold for a second, then slowly lower leg to ground. Lift 10 times on each side.

Hip Abductors (Outer Thigh) strengthening: 

 
Lie on floor on your right side, shoulder and hips aligned.
Bend right leg (leg on floor) to 90 degrees.
Slowly raise you left leg about 18 inches, hold for a second, then slowly lower leg.
Do 10 repetitions. Repeat on other side.

Glutes Strengthening Backward leg swing:

Hold onto back of chair for support. Swing leg back at a diagonal until you feel your buttocks tighten. Tense muscles as much as you can and swing leg back a couple more inches. Return leg to floor. Repeat 10 times.
Switch sides. Do 10 repetitions. Repeat on other side.

Stretching Knee Exercises

How Often to Stretch
In general, stretching exercises may be done daily but every second day or 3 times per week is enough. Stretching exercises are often prescribed twice per day or more by physical therapists for the treatment of knee pain, the specific exercises recommended depend on the cause of the pain.

How Long to Hold a Stretch
For stretching exercises, the stretch should generally be held for a total of about 60 to 90 seconds. Holding a stretch for 30 seconds only requires 2 or 3 repetitions. Some people prefer to do more repetitions of 5 or 10-second stretches or just one 60-second stretch.
WARM UP before stretching with 5-10 minutes of low-impact aerobics (e.g. walking, stationary bike). Warmed up muscles are more responsive to stretches and less likely to tear.

Stretches should be performed without any bouncing and in a slow & controlled fashion

Calf Muscles Stretch:

To stretch left calf muscle, step back with left leg, forward with right. Bend right knee (keep left leg and back in a straight line as you lean forward) until you feel a gentle stretch in the left calf. Do not roll foot out to side. Keep heel flat, foot forward. Hold 30 seconds. Repeat on other side.


Quad Muscle Stretch:
There a few ways to do this:

To stretch your quadriceps, stand. Bend right knee, grab front of right ankle and bring heel to buttocks with hand. Keep knees together. Do not arch back. Do not let leg go to side. Point knee toward floor. Tighten buttocks and tuck tailbone under to increase stretch.
Hold for 30 seconds. Repeat on other side. bring your heel to the hip with your hand, while keeping the knees together. Hold for 30 seconds.

Hamstring Stretch:

Standing position
Keep one leg on ground; put one foot on chair with leg straight. Bend forward at the hip. Hold for 30 seconds. Repeat on other side. *Do not attempt to touch your toes as this will stretch your back, and the goal of this exercise is to isolate your hamstring muscles in the leg that is being supported by the chair.

Sitting in chair hamstring: Straighten one leg, keeping heel on floor. Lean forward at hips, keeping back straight. Don't try to touch your toes. Hold for 30 seconds. Repeat on other side.

Iliotibial Band Stretch:

Standing position:
Stand up. To stretch the right side, cross right leg behind left leg. Bending from the hip, lean torso to the left - pushing hips to the right. The stretch is felt on the outer right hip and thigh. Keep right leg straight, left knee slightly bent. Hold for 30 seconds. Repeat on other side.

Sitting position:
Sit in chair or on floor. Bring right foot to outside of left leg, bringing knee towards opposite shoulder so that the knee crosses the midline of the body. Hold for 30 seconds. Repeat on other side.

Hip Adductors (Upper Inner Thigh) Stretch:

Standing: Step off to the side with the right leg. Bend left knee slightly (do not extend knee beyond toe) and move your right foot further to right until your feel a stretch in your right inner thigh. Hold stretch for 30 seconds. Repeat on other side.

Sitting position: Sit on floor, spread legs into a V position. Slowly lean forward from your hips, keeping your back straight, until you feel the stretch. Do not bounce. Then lean towards the right, foot then left foot. Hold for 30 seconds.

Hip Abductors (Upper Outer Thigh) Stretch:
Sit on the floor, legs extended in front of you.
Bend right leg and place right foot on floor on outside the left knee.
Twist upper body to right and use left elbow to gently push against outside of right knee until you feel a gentle stretch in the right hips, buttocks, and lower back.
Hold for 30 seconds. Repeat on other side.

Hip flexors (front of hips) Stretch:

Tightness in these muscles can affect the alignment of the knee bones.
Standing Exercise: Step forward with the right leg, bending right knee (to increase the stretch, take a larger step). Do not extend right knee past toes. Keep left knee slightly bent with heel off the ground. Keep back upright. This stretches the front of the hip on the left side. Push the left hip forward to increase the stretch.
Hold for 30 seconds. Repeat on other side.

Gluteal Stretch (back of hips / buttocks):

*Of all the above knee exercises, the quadriceps strengthening contraction is probably the easiest, safest and most important exercise you can do to prevent knee pain and injury. Those who have trouble fitting in exercises into their schedule can always do this exercise while watching television.

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Knee Pain and Injury improved with Strengthening, Stretching and Rest

Exercises Can Prevent Injury
Tomorrow's post will have a list of exercises and stretches for you to do at home.


Strengthening the muscles that support the knee with knee exercises is most important in protecting your knees from injury and knee pain.

Weak or fatigued muscles cannot adequately support the knee joint or absorb shock before it gets to the knee and the extra stress placed upon the knee can cause injury to the structures of the knee. Strengthening exercises can make the muscles tight, so follow strength exercises with stretching exercises.

Stretching the muscles that support the knee with knee exercises is also important in preventing injury. Flexible muscles are not as easily injured as tight muscles. Tightness of muscles connected to the knee can also pull the knee out of alignment.

When doing stretching knee exercises, be careful to go slowly and not to overstretch. You do not want to tear a muscle.

You need to increase the duration of your knee exercises gradually to avoid overuse injuries and knee pain. Be patient. You will see results.

Strength must be built up gradually. When muscles, tendons or ligaments are stressed slightly beyond their limits, microscopic tears occur. This is normal, and as these tears heal the muscles actually become bigger, firmer and stronger. These microscopic tears must be given adequate time to heal or chronic problems can develop. Try not to exercise the same muscle groups two days in a row to give your body a chance to recover. Doing strengthening knee exercises three or four times a week is enough. Stretching knee exercises can be done more often.

The goal is to prevent injury and knee pain, not cause it.
Don’t ignore pain. Pain is your body’s way of protecting you from hurting yourself further. It is not unusual to experience mild stiffness and aching of the muscles that lasts up to a day after exercising. But hardly being able to move for a few days after exercising means you have overdone it. It’s difficult to know when to quit when you doing knee exercises. Often, the pain doesn't’ set in until a day or two later. It happens. If it does, you will have a greater understanding of your body’s limitations.
When you have overdone your knee exercises.

Rest is important for inflamed muscles/tendons. Applying ice wrapped in a cloth can help reduce inflammation and pain and speed up healing. See Treatment for Overuse Injuries. Knee pain should be completely gone before fully resuming your knee exercises program, however, lightly exercising the sore muscle may help decrease muscle soreness.

If you are currently experiencing knee pain or have a knee condition/injury and/or have a very limited range of motion, or are simply not sure which knee exercises are safe for you to do, see a physical therapist (physiotherapist). A doctor or physical therapist can assess your condition and give you a customized treatment / exercise plan.

Main Muscle Groups Affecting Knee Stability
 
Several muscle groups support the knee. The two main muscle groups that control knee movement and stability are the quadriceps and the hamstrings.

THE QUADRICEPS is a four-part powerful muscle that run along the front of the thigh and attach to the front of the shinbone, just below the knee. The quadriceps control the straightening of the knees and movement of the kneecap. The quadriceps is used to extend the leg, and is essential for standing up, walking upstairs, walking uphill, and running.

THE HAMSTRINGS are muscles that run make up the back of the thigh, and attach to the back of the shinbone, just below the knee. The hamstrings are used to bend the knee and are also needed when you are pushing against something.

Other Muscles Affecting Knee Stability
 
Other muscles that affect knee stability, to a lesser degree than the quadriceps and hamstrings are the calf muscles, the hip abductors located on the outer thigh, and the hip adductors located on the inner thigh. The body functions as a unit (remember - the hip bone's connected to the knee bone) and even muscles not near the knee can contribute to knee stability.

The iliotibial band (fibrous tissue on the outer thigh, extending front the hip to below the knee) also affects knee stability. The glutes (back of hip muscles / buttocks) inserts into the thigh bone and iliotibial band and also help stabilize the knee.

*It is important to do strengthening exercises for all the muscles that support the knee. For example, if you concentrate on strengthening exercises for the quads, and neglect strengthening exercises for the hamstrings a muscle imbalance can be created.


Imbalances in Muscles Supporting the Knee
 
A physical therapist (physiotherapist) can help determine if you have a muscle imbalance in the muscles supporting the knee and create a personalized exercise program.

Imbalance of the quadriceps is common, especially in women - The quadriceps is divided into 4 divisions. If the inner division if weak, the stronger outer division tends to pull the kneecap toward the outer side of the leg. Tightness of the quads can also pull the knee towards one side so stretching as well as strengthening of muscles that support the knee is important.

In some cases, the quadriceps is significantly stronger than the hamstrings. (The quadriceps should only be about 25% stronger than the hamstrings). This can cause weakness of the knee. If this is the case, concentrating on strengthening exercises for the hamstrings, and stretching exercises for the quadriceps are very helpful.



Rest, Ice, Compression, Elevation (RICE)
*See a doctor immediately if your knee is giving out or if there is swelling or redness. Otherwise, see a doctor if the pain persists or is getting worse after 3 days

Rest: (Not total rest) Reduce your activity until the swelling and pain subsides, usually 3 or 4 days. Avoid activities that cause pain. Do not return to the activity (kneeling, running, jumping) that caused the problem until your physician advises you it is safe to so. It is usually recommended you return to activities that caused the injury gradually and stop if pain occurs.

Ice: Apply ice wrapped in cloth every 15 minutes per hour the first day then every 3 to 4 hours for the second and third day. Leaving the ice on for over 20 minutes can cause frostbite. (Moist cold - applying a wet towel between the skin and the ice pack - penetrates more deeply and quickly than dry cold)

Compression: Wrapping the knee in an ACE bandage (elastic bandage) can limit swelling and relieve pain. If the leg becomes colder than the other leg, the bandage is too tight. Remove the wrap before bedtime. Bandages are also useful for holding on a bag of ice.

Elevation: Elevate knee above the level of heart (place on pillow) while icing to further reduce inflammation.

Applying Heat
After four or five days, providing the swelling has subsided, applying heat to the knee may be beneficial. Heat helps to increase the blood supply, which promotes healing and also helps to relax tight muscles. Apply heat for 15 minutes several times per day. (Moist heat penetrates more quickly and deeply than dry heat) Wait at least an hour between heat applications to prevent the overheating of tissues.

* NEVER apply heat to an inflamed joint. There already is increased blood supply with inflammation. Heat will increase the inflammation.

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Feeling Tight? Use a Foam Roller to Improve Flexibility.

Improved Flexibility means greater range of motion, less injuries and better overall Fitness results from a combination of resistive, cardiovascular and strength training

Stretches to try at your desk - Ideally take 5 minutes every hour

Excellent Stretch for those with Tight Hips

Resistance Stretching - Dara Torres secret weapon at the Olympic Games in Beijing