Strength and Conditioning Coach Mike Behnken, MS, CSCS
Static stretching for your gastrocnemius IS the most exciting thing you can do in the gym, this is if you have had heel spurs or plantar fasciitis. You know that how much those 2 conditions absolutely suck and how much you don't want them again.
Keeping the optimal length-tension relationship of your calves will help prevent heel spurs and plantar fasciitis.
Perform this static stretch for 30 seconds after your SMFR on the same calf for optimal results.
The SMFR will loosen up the muscle and your static stretch will be more effective.
Happy New Year to all! Not only does January 1st bring a new year, it is accompanied by the urge for people to get in shape. But jumping in too quickly into a fitness program that you haven't done in ages may do more harm than good. Starting out slow is a guaranteed way to help you pick up the pace through the next few months. A good way to ease into your fitness program is to learn how to warm up properly and stretch.
There are several different ways of stretching reserved for different activities and movements. One of which is static stretching. Static stretching is most common where you hold a position for a period of time to relax and elongate the muscles. The reason this is good for the muscles is because it helps keeps muscle fibers elastic and keeps the blood flowing to prevent tears, strains and injuries.
It's important to note that before you perform this type of stretch, you must warm up. Stretching stiff, cold muscles is like trying to stretch a rubber band that was left in the refrigerator -- it snaps. Ouch! If you are doing cardiovascular exercise, walk at a brisk pace for five minutes and then stretch before getting back on the treadmill for your run. If you're wanting to stretch a muscle that has been stiff from weight-lifting, always stretch it AFTER your workout. Studies show stretching before weight-lifting may inhibit muscle contraction performance because the muscle has been elongated. Make sense?
To see some good stretches to incorporate into your routine, check out this weeks podcast. The notes below will also help you follow along.
Seated Hamstring (Leg) Stretch:
Sit with one leg extending in front on you and the other leg tucked close to your torso. Lean your chest forward while keeping your leg straight. You should feel the stretch behind your straight leg. Hold for 20 to 30 seconds and repeat on other leg.
Gluteal and Piriformis (Butt) Stretch:
While seated, place your left foot flat on the ground. Take your right leg and bend it so the side of its ankle rests on your left knee. Hold your butt off the ground with your hands under you and lean your weight forward. You should feel the stretch on your right glute. Hold for 20 to 30 seconds and repeat on the other leg.
Pectoral (Chest) Stretch:
Find a wall or a pole and stand facing it with half of your body overlapping it. Place your right arm against the wall or pole at a 90 degree angle so the entire inside of your forearm from your wrist to your elbow is against it. Lean your chest forward and hold for 20 to 30 seconds. Repeat on your other arm.
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*******BurnFatAtHome**** One of the home stretching routines included in Jonas Forsberg's Burn Fat at Home program.
*******bodybuildingsecretsrevealed****/vincedelmonte ...teaches you how to do a proper warm up before you weight train. These stretch exercises and stretching exercises will wake up your nervous system properly.
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Warm-Up to Stretch.
Don't Stretch to Warm-Up.
Stretching before exercise is NOT the safest and soundest of systems. Always assure that your muscles and tendons are warm before working. Start slowly, progress gradually, and stretch at the end. :-)
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SOMOS DISTRIBUIDORES DE STRETCH FILM Y TAPE TRANSPARENTE
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the DVD volume 7 Boris provides a detailed verbal explanation followed by on screen caption commentaries at the time of demonstration on how to perform necessary warm up routine, including dynamic movements in vertical and a horizontal positions, on most body regions, post isometric relaxation techniques, appropriate exercises and more. This DVD is designed as a home study educational program and contains theoretical as well as practical parts. It's easy to study and you can use offered techniques immediately.
Note that jogging and stretching alone is by far not enough for warm-up. Such routine can lead you to injury. If light jog and stretch describes your warm-up routine, you should learn from this volume# 7 DVD. Presented techniques and exercises will contribute significantly to neuromuscular reeducation (eliminations of compensatory movement and restoration of normal neuromuscular assembly work), which will help you to prevent sports related injuries as well to perform better in your sports discipline weather it is football, baseball, basketball, Olympic sports, martial arts or any other sport.
This free stretch session with Kari will leave you refreshed and feeling lengthened and relaxed.
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Front Split Stretches for back leg
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NYC personal trainer, Hal Miller does a video demonstration using a series of stretches inspired by yoga asanas.
Stretching Exercises Flexibility Exercises Online Class This is a 12 week online class teaching many different approaches to flexibility training. Each week the focus is on different stretching technique and target areas. Hamstrings, splits, hips are just some of the target areas. Dynamic flexibility, static flexibility, PNF, Accelerated Stretching, Extended Length Conditioning, and many, many more.