Stretching Exercises - Get The Benefits of Stretching

Hip Flexibility - How Hip Stretches Work

2012-01-04T10:08:00.000-08:00

Hip flexibility is important. Hip stretches will help balance the tension in the hips, and prevent strength training from resulting in spasms or soreness. Muscle relaxation increases muscle tone, as tense muscles cannot function with the same strength as relaxed, stretched muscles.

A stretching routine that includes the whole body is the best, starting with the neck muscles and working down. For chronic muscle pain in any area, a full body approach to stretching exercises will serve you best.

To become more flexible at the front of the hip you will stretch:
***the quadriceps muscles at the front of the thighs
***the psoas muscle that runs from the top of the front of the thigh over the hip bone and up into the front of your spine.

To become more flexible at the side and back of the hips you will stretch:
***the ballet turnout muscles. Your lateral rotator muscles are your prime turnout muscles, specifically: Piriformis;Obturator Internus;Obturator Externus;Quadratus Femoris; Gemellus Superior; Gemellus Inferior. These muscles lie underneath your gluts, or "butt muscles' which can retain much tension from weakness and overuse.

Understanding myofascial release and how that helps you become more flexible is something you can benefit greatly from.

If you are not particularly athletic, the sooner you learn about hip stretches the better. As you age, you can preserve hip strength and balance, preventing falls and hip fractures.

Get your DVD that includes the details of hip flexibility, all the important body stretches, as well as myofascial release instruction, EFFECTIVE STRETCHING THE ULTIMATE STRETCHING GUIDE.

An Easy Stretching Exercise To Increase Your Ballet Turnout

2011-12-06T15:30:00.000-08:00

This isn't one of those ballet stretches that you need a studio a ballet barre, or dance wear for. This one is easy, because you do it sitting in a chair. You will feel your turnout muscles, and feel an easy but deep stretch. Releasing tension will help you increase your ballet turnout.

Stretching exercises are necessary to relieve tension in your muscles, thereby improving muscle tone.

So, sitting on a chair, with both feet flat on the floor, lift up one foot and cross it over the other thigh. Just like a normal sitting position. Next, clasp your hands under your bent knee, and push down into your hands with that thigh.

The feeling is subtle, and a little different. This is resistance stretching.

Different angles: you can turn into the bent knee further, and you will get a slightly different stretch in your turnout muscles.

Turning away from the knee, the stretch will feel a little different.

Do each side. If you have a tighter side, you can always repeat that side again, to get an extra stretch.

Get your own DVD of stretching exercises, beautifully demonstrated so you can learn them all.

Winter Workouts And Back Pain Relief - Stretches Help!

2011-11-14T12:09:00.000-08:00

Winter workouts are important. Workouts learned and done correctly will help back pain, neck pain, shoulder pain and more. Following up with stretching exercises is important too.

Workouts warm up your soft tissues that respond to exertion and movement by becoming more elastic. This means your connective tissues, myofascia, not just your muscles. Collagen becomes softer, just like hard butter that warms up, so your movements are eased.

Many people get worse aches and pains in cold and/or damp weather, so keeping up the winter time workouts is crucial. Seasonally, our hormones accommodate the fall and winter cycles, and most people feel like hibernating. We may not have sunshine in the evenings to get us motivated for exercising. If we do, it may be too cold to go out and do it, if that it what you prefer.

The 12 Minute Fitness Revolution reduces the time you need to work out, providing the high intensity challenge you need.

Followed by stretching exercises, you'll be fit for spring!

Stretching Exercises For Breast Cancer Survivors

2011-10-14T19:49:00.000-07:00

My friend and classmate from The National Ballet School of Canada has posted this video of stretching exercises.

I applaud her work in this area for breast cancer survivors.

Ballet Stretching

2011-10-06T19:41:00.000-07:00

Stretching for ballet requires an understanding of ballet warm up exercises, and of course, some basic ballet positions. A ballet beginner learns the five positions of the feet soon enough, even if if they do not use the fifth position and fourth crossed position, which are the difficult ones.

These two positions are difficult because they depend on the dancer having been born with ballet turnout - both a shape and flexibility in the hip joints. Ballet turnout can be increased, either by stretching the rotator muscles (Piriformis) which allow turnout, and also strengthening ballet posture (which is the natural spinal posture allowing the natural curves) and also the core muscles.

Ballet dancers want high leg extensions, to the front (devant), second (a la seconde) and the back (arabesque). These ballet positions depend on long hamstring muscles, long adductor muscles, and flexible psoas and quadriceps muscles.

In every day language, long at the back of the thighs, long inside the thighs, and long in front of the thighs and in the front of the spine muscles, allowing the back to bend at the waist. These three areas will allow the basic ballet positions of the legs.

Stretching in ballet class is usually done at the end of the ballet barre. The muscle groups are all well warmed up at this point. While the dancers stretch, they also get a rest from high intensity exertion. In a stretching exercise they must maintain the integrity of their ballet positions, yet they can relax a little as they place their legs on the ballet barre, and do graceful body bends, stretching their muscles and lengthening their ballet positions as they do so.

After this ballet stretching on the barre, the dancers get a small break and they will usually proceed then to do the splits--front-to-back--and sideways, stretching by themselves, at their own pace, on the floor.

Advanced students can stretch in partners, because they have the experience and skill to do so. This is not usually recommended for beginner or intermediate student levels, because forceful pushing in ballet positions could possibly tear a muscle or ligament.

The simplest ballet stretching that can be done by any level of ballet student, including beginner or adult ballet beginner, is a series of stretching exercises that do not necessarily look balletic, but are very safe and effective. These are called "Effective Stretching Exercises - The Ultimate Stretching Guide" and can be learned by anyone.

The creator of these ballet (and for the rest of us) stretching exercises also includes a demonstration of relaxation techniques and massage using a medium soft/hard ball, a pinkie ball, and tiny balls to release muscle tension even in the arms and hands.

So while ballet stretching may seem a complicated issue for the beginner ballet dancer or uninitiated, it can be learned from a dance medicine specialist, at home, and enjoyed even more when you get into ballet class.

Flexibility Training - What Are The Best Stretching Exercises

2011-08-09T19:46:00.000-07:00

Those of us who were not born with that amazing flexibility to do the splits and perfect ballet positions can learn effective flexibility training with a simple yet truly ultimate stretching guide. For daily stretching exercises, even at an office space desk, the same ones can be done discreetly to improve your comfort and efficiency.

So you want to know how to increase flexibility. Education prevents injury, and I will help you learn from expert guidance that I have found.

I was not born with that fantastic flexibility - or, hyper-mobility that ballet dancers and cheer leaders want, yet is considered a negative condition by kinesiologists - so I understand the frustration that many of us athletes go through.

We work so hard and yet do not get the visual or aesthetic results that the "born to" lucky ones get. Sometimes we get a little strain or sprain just because we work so hard.

Don't you just long to find flexibility exercises that you can do for a few weeks and start to feel the difference?

The real secret to stretching has been recently revealed by some of the top dance medicine experts in the world. I say "revealed" not because it has been some trade secret that a few have kept to themselves - not at all - but the human body is understood better and better all the time.

And here is a warning - when you look at this information, do not underestimate its effectiveness because of the simplicity of the presentation. Or because the presenter is not sitting in the splits while showing the stretching exercises.

Actually, if you try it out, I think you will really appreciate the quality of the data and the benefits of stretching you get from doing it.

Now the latest data on stretching without injury, and with incredible results when done properly, is available to you and me.

Right now you don't know exactly how much more flexible you can get. But you CAN learn safe stretching exercises, with understanding of how the body tightens up as you age.

If you want to improve at adult ballet classes, sports, fitness, cheer leading or just increase flexibility, find out about how to learn flexibility training.

Stretching Exercises, Resistance Stretching And Adult Ballet Classes

2011-08-09T18:57:00.000-07:00

With recent discoveries in the area of flexibility training by understanding the connective tissue in the body, called fascia, the most simple of stretching exercises can be appreciated in a new way.

Understanding what resistance stretching is, and doing a few daily, will improve adult ballet classes, and any sports or fitness activities.

Many working people like us feel neck pain and stiffness all the time. Being seated for long hours in front of a computer screen, perhaps with a less than optimal ergonomic configuration, (good angles and supports for back, elbow and wrists) will build tension in the neck.

With a bad office chair, low back pain and stiffness can progress from periodic to chronic.

Having your feet too far from the floor affects your posture also, adding to neck and low back strain.

This is all worse, and creates anxiety if you are feeling this tension increase all day, while planning to go to your adult ballet class in the evening after work, or some other sports/fitness activity.

Stretching with resistance is the ultimate yet simple way of staying more flexible. For example: you intend to stretch the right side neck muscles. You reach over your head with your left hand, and pull your head to the left. Resistance is pushing back into your hand with your head. If you have never stretched like this, it sounds strange.

However, it feels wonderful!

If you had five minutes in the morning and another five in the afternoon, you could do daily stretches at work and gain on getting more flexible. Then, when you got into ballet class, you'd feel a lot different!

Failing to do any kind of stretches daily regardless of your other activities is not good for you. However, learning a simple yet effective routine will start to reverse your decrease in flexibility.

Is it too late for you to get more flexible? I don't know, and maybe you feel that increasing your flexibility would be difficult. If you learn properly and work gently, you will make progress. Get Deborah Vogel's Ultimate Stretching Guide for the stretching exercises. This DVD is an easy to learn at home program.

Hamstring Stretching Exercises And Relieving Spinal Pain

2011-07-10T19:59:00.000-07:00

If hamstring stretching exercises are painful, or impossible, I hope the following can give you some tips. Myofascial release is achieved by relieving muscle tension, and fascial tension. The fascia is the wrapping that goes around, and connects the muscle groups in the body.

If this fascia, which has the quality of plastic wrap, or a cobweb like wrapping, has experienced impact or tearing, it is no longer slippery-slidey, but has become abrasive and sticky on its surfaces. Repetitive stretching will not necessarily help get you more flexible.

Often this tight hamstring condition is accompanied by low back pain. Regardless of the flexibility normally experienced in the low back, it will be compromised by myofascial tension coming from the hamstrings.

Believe it or not, I recommend that you learn to release myofascial tension starting at the scalp and neck muscles. The reason for this is, studies have shown that releasing fascia from the top down, is what works the best.

For instance, leading dance medicine specialist Lisa Howell shows that when a dance student who wants do the splits, she or he gets more flexible by relieving the tension in the scalp and neck. Then the legs will separate toward the splits more, and the hamstring will be more stretchy.

Why? Because the fascia is one big connected wrap. Your hamstrings are tight. So tight that you get a pull up into your low back. Yet I am saying go up further in the body, and learn a simple massage and some simple resistance stretches for neck and shoulder area.

Then, add a simple to learn and easy to do hamstring stretch. One that you can do before during and after walking, or doing an intense workout.

To support your goal to get more flexible in your hamstrings, and relieve your low back pain, you can also learn a simple to perform stretch for your hip area. This you do sitting on a chair, and it is easy. Again you can do it before exercise, just very gently, suggesting to your muscles that they relax a little.

After a workout and you are very warmed up, you can repeat the same hip stretch with a little more effort. Just as you do a gentle hamstring stretch before exercising, now you will also do one with more effort to stretch out the muscles.

Stretching out the low back muscles is a side bend type of stretch. Once learned, you will do it gently before exercising, and then more vigorously afterward.

To get more sore muscles relief, you may also decide to learn a routine with a sports ball, a Pinkie ball. Learning simple massage techniques, gently applied, is a handy knowledge to have. Sometimes you just cannot find the time or extra cash for a professional therapeutic massage.

A visual professional demonstration is best to learn these stretches proficiently, and they are available! As you practice good stretching exercises frequently, you will get the benefit you desire from your hamstring stretching exercises.

Be sure to get an expert professional demonstration of good stretching exercises, along with the best hamstring stretching exercises.

The Benefits Of Stretching For Back Pain Relief

2011-02-24T11:41:00.000-08:00

Back pain relief is not difficult to effect, with muscle stretches that feel wonderful!

Back, neck and shoulder pain may be caused by bad posture habits. It takes a little lifestyle change to correct this, with lots to gain.

Back pain relief is possible by performing muscle stretching exercises. The source of your back pain is most likely a problem with your posture, or some kind of repetitive motion you do every day. If your pain is sharp and does resolve with rest and icing, you should definitely get checked out by a health care practitioner.

Normally, however, postural pain relief is achieved with muscle strengthening, and gentle and frequent stretches.

A huge lifestyle change is not required, this is something you will find fairly easy to do. It may be your style to simply follow along with a routine on a DVD. I don't think this is a "woosey" approach at all.

If you've decided to learn at home, watch a DVD work out once through, to absorb the pace and the language used. In most cases trainers are not going to use cryptic or clinical nomenclature, but create routines that are extremely user friendly.

It is good to note, however, especially if you are shopping on line, the credentials of the trainers you choose for instruction.

Inspiration counts too! I personally enjoy work outs filmed outdoors because I do not get out to exercise enough as I would like, myself. I'm sure I am not alone in this situation. It's good for the brain, in fact studies have shown, that persons who get to view greenery and blue sky learn faster and better than those who do not.

(It makes no difference whether they work next to a window and can view the outdoors, or whether they hang a picture in their office.)

Any work out you pick will probably need to be done three times a week to be effective. Once you start, after a few weeks if you start skipping it at all, you will start to remember once again that old stiff feeling that you actually got rid of!

But that is a good sign....your body has changed its perception of 'normal'.

A whole body work out will include a warm up, and stretches that accommodate your upper back (neck, shoulders, arms, chest), and your mid and low back too. Back tension pain is not an isolated condition. Visit us and get The Effective Stretching/Ultimate Stretching Guide's benefits of stretching for back pain relief.

Get The Benefits of Flexibility

2011-02-15T22:01:00.000-08:00

The Effective Stretching DVD full body workout integrates stretching and myofascial release techniques into a flowing dynamic series of stretches with expert guidance.

It will increase your overall flexibility while toning and slenderizing your entire body. This workout is easy to follow and effective for all levels.

You can get more flexible as well as tone your muscles. Relaxing your muscles contributes to their tone and strength.

The workout includes stress release exercises using a soft sports ball as a massage tool. You will delighted how easy it is.

Get your copy of Effective Stretching/The Ultimate Stretching Guide and reap the benefits of flexibility.

Back Pain Relief And Flexibility Training

2011-02-15T17:50:00.001-08:00

Stretching exercises are easy to learn, at home, for any recreational sports enthusiast, recreational dancer, or golfer.

Pain that does not resolve with rest, some icing, stretching exercises, should be resolved with the help of a health care practitioner. If you like to learn, work out, and condition yourself well, the following may be interesting for you.

The kind of muscle pain that results from working out, dancing, playing golf, or any other sport, may be due to a lack of flexibility training.

If you take lessons in golf, tennis, dancing, or other recreational activities, you may experience stiffness and soreness, or even muscle spasms.

If you sit at an office desk all day, or in a home office, you may feel a stiffness, or soreness in your neck, mid back or upper back areas. Or in your shoulders, low back and hips.

Many people who write all day feel pain in the forearm and wrist - a precursor to carpal tunnel syndrome. Or just a mild aching.

If your pain is new, or periodic, you can learn some stretching exercises and massage techniques that will help a lot. Which you can do entirely by yourself!

(Sharp, constant pain must be resolved with the help of a practitioner such as a chiropractor, physio-therapist or massage therapist).

But if you just love to work out at the gym, take ballroom dancing, or play tennis or some team sports for the health benefits and exercise, you may experience muscle pain that can be relieved by gentle easy-to-learn-at-home stretching exercises.

Get your copy of a this expert DVD showing you how to get back pain relief with flexibility training.

Psoas Muscle Stretches To Increase Flexibility

2011-02-15T17:46:00.000-08:00

Psoas muscle stretches help you stay upright when you lift a leg behind you, or derriere, in ballet terms.

To get your leg up to the back, or, to do an arabesque, you need to get more flexible in the psoas muscle. This is a postural support muscle that runs from the top of your thigh to the spine. Attached at the front of the spine, this muscle controls the bending of the body at the hip joint. (Say you sneeze and one of your knees lifts up when your abdomen contracts. You bend at the hip joint).

If flexible, this muscle also allows your spine to bend at the waist, when you raise your leg to the back. Here is one of the best flexibility stretches you can do, to stretch this large, important muscle.

You do not need ballet turnout to do this, so I am going to describe this exercise with your legs in parallel. Stretch out one leg to the back, about a yard or meter behind you. Place the back foot on the ground. Hold onto a ballet barre or the back of a chair to support your balance.

Now straighten the back leg, and keep your spinal position as straight as you can. Your pelvis may tip back a bit. You will feel a pull up the front hip and the back leg hip. Pull up the lower abdomen muscles, and you will increase the stretch feeling.

Twist away from the back leg, a little. You will increase your flexibility this way, by getting into this position which is good for the hip stretches.

Twist toward the back leg, and again you will feel the stretch move somewhat in the hip joint area.

Hold each position for thirty to sixty seconds. Repeat the stretch at least three times, each position, each leg.

Always stop and decrease the position if you feel pain. Stretching means a stretchy feeling, a little tension, but not pain.

Get your own copy of a dance expert's DVD that shows you psoas muscle stretches and includes muscle relaxation techniques.