Introduction to Stretching Stretching is very important; a certain degree of flexibility is an important attribute of skeletal muscles and their connective tissue attachment. Greater flexibility to muscles and other soft tissues (i.e. fascia, ligaments and tendons) contribute to obtaining optimal physical health, range of motion (ROM), and balance. Stretching aids in the prevention of pulling, straining and over tightening of muscles and other soft tissues. It helps keep muscles flexible so your body can move more naturally. After getting tight or strained muscles and soft tissues, stretching can be a great way to help aid in loosening the muscles so they can get back to there "normal" state. When a relaxed muscle is physically stretched, its ability to lengthen is limited by connective tissue structures, such as fascia. Fascia is a fibrous membrane that covers, supports and separates muscles. Regular stretching gradually lengthens these structures over time. This is not a process you want to rush. Trying to stretch too much can be hard on the muscles, ligaments and tendons. To see an improvement in flexibility, stretching exercises must be performed regularly. Making stretching a part of your daily activities is ideal. Soft tissues of the body are best stretched when slow gentle force is applied until you feel mild tension after the muscles are "warmed up." Exercise is a great way the warm up the muscles more deeply and thoroughly. That's were the term "warm up" comes from. So it is very important to warm up the body before stretching. Walking, jumping jaxs, crunches and push-ups are a great way to warm the body before stretching. Stretching cold muscles will not increase flexibility, but may cause injury. The easiest and safest way to increase flexibility is with static stretching. A good static stretch is slow and gentle; the stretch is held for 15-30 seconds. After warming up, get into a comfortable stretching position and relax. When starting your stretch take a deep breath and just relax into the stretch until you feel the first point of mild tension. Then hold the stretch for about 15 seconds, then continuing to relax, take another deep breath and reach just a little further until you feel a little more tension and hold that stretch for another 15-20 seconds. When stretching, it is very important that the stretch NEVER HURTS and that you are staying relaxed the whole time. If the stretch does hurt or you are having a hard time relaxing, then that means you are stretching too far. If you go too far or are not relaxed, the muscles will tighten in protest. Then you will unintentionally activate you motor neurons which initiate muscular contraction in the very muscles you are trying to stretch, which of course interferes with the muscle's ability to elongate and stretch, causing a "twitch response." When this happens, people tend to hurt themselves while performing the stretch. There are other ways to stretch muscles. You can stretch your muscles yourself; have someone assist you in stretching, and Proprioceptive Neuromuscular Facilitation (PNF), which is generally a combination of passive stretching and isometric contractions with a partner helping. This is done with a combination of stretching, contraction of stretched muscle, release of contrition and back into stretching. For Pain Relief: Tiger Balm Ointment - Is used to help alleviate pain from Arthritis, sore muscles and joints. Thera Cane - This is a tool that is used for working on sore muscles your self. There is a user guide booklet that will help along with the use of the Cane. Metagenic and Nutrition Dynamics Nutritional Products - these products offer Nutritional Products such as vitamins, supplements to help maintain optimal health. Young Living Essential oils and Aromatherapy - The reintroduction of essential oils into modern medicine first began during the late 19th and early 20th centuries. Since that time essential oils have been used traditionally to kill harmful germs, as well as spiritually to balance mood, lift spirits, and dispel negative emotions. |