5 Tips for Effective Stretching

When I go and exercise, I often see some who rush out right after without stretching and releasing tensions that comes with exercising. This is not healthy for your muscles.  Many do not understand that lengthening back out has tremendous value.

When you work out, play golf or any other activity, your muscles are contracting and tightening, which decreases the blood flow into the muscles.

Doing some simple stretches will lengthen your muscles, allowing more blood and oxygen to move through.  They will be elongated and heather.

I cannot give you stretches in a short post, but when you stretch out be mindful of this:

  1. Treat stretching back out as part of your workout and budget the extra time it will take into your practice.
  2. Direct your breath into the area that is tight.
  3. Have something to support you while stretching so you do not have to effort.
  4. Do not overstretch where you feel pain- you cannot relax into pain and you will intensify the tension.
  5. Stay with the stretch for a few breaths and allow the muscles stretching to release.

Let me know in the comments below how this worked.  Did you find yourself being able to relax into the stretch?  Did you breathe while stretching?

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NY Times Article: Yoga Helps Orthopedic Problems

NY Times August 1, 2011 Article by Jane Brody focuses on  studies by Dr. Loren Fishman, a specialist in physical and rehabilitative medicine on the benefits of yoga.

Yoga  helps prevent, treat, and halt and often reverse conditions like shoulder injuries, osteoporosis,osteoarthritis and scoliosis.

The article says: Bone loss is epidemic in our society, and the methods to prevent and treat it are far from ideal. Weight-bearing exercise helps, but not everyone can jog, dance or walk briskly, and repeated pounding on knees and hips can eventually cause joint deterioration.

In a pilot study for osteoporosis and osteopenia, patients who complied and did 10 minutes of yoga daily for two years increased bone density in their hips and spines while patients who served as controls continued to lose bone. He noted that yoga’s benefits also decrease the risk of falls, which can result in osteoporotic fractures.

Yoga techniques definitely work, yet the greatest challenge is patient follow through.  Custom Calm understands how difficult it is to find the time to practice.  We keep our practices simple and approachable and realistic, requiring a small commitment. It does not take much time or effort to foster lasting change.

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