Lack of flexibility is now seen to be a major cause of general health problems
and sports injury and is being linked to everything from stress. back pain,
and even osteoarthritis. It also means that nagging injuries, especially
around your joints take longer to heal.
Latest studies show that up to 60 percent of the general population with
bad backs and knees have tight hamstrings and hips and the main cause is
a lack of flexibility.
Active-Isolated Stretching (AI)
Olympians have been employing Active-Isolated Stretching (AI) now for about
10 years, but it has only recently been brought to the public’s
attention.
I have used this technique on my clients for quite a while now with great
success, while adding renewed life and spring to tired out muscles. AI stretching
prevents injury, as conventional stretching can cause real harm such as muscle
pulls and tears.
AI stretching does what stretching is supposed to do; it transports oxygen
to sore muscles and quickly removes toxins so recovery is faster. It also
works as a deep massage technique because it activates muscle fibres during
the actual stretch.
How to Stretch
Before stretching, dress in loose clothing and try and acquire a five-foot
length of rope and tie a loop in the end. The purpose of this is to loop
the end of rope around the exercising appendage to squeeze the last couple
of inches of stretch from the exercise.
Find a comfortable place to stretch either on your bed, a carpeted floor
or on a mat.
Isolate the muscle or group you want to stretch then contract the muscle
opposite. This causes the isolated muscle or group to relax straight away
and when it does it is ready to stretch.
Gently and quickly stretch the isolated muscle until it can’t be stretched
any further; now give yourself a gentle pull with your hands or rope. Go
as far as you can and then hold the stretch for no more than 2 seconds then
release, do this for a total of 5 repetitions on the isolated muscle or group.
The reason for just a 2-second stretch is because when a muscle realizes
that it is being forced into a stretch it contracts to protect itself from
being overstretched.
If you can beat this contraction you’ll be well on the way to a greater
Range of Motion.
Remember to hold for no more than 2 seconds, release, return to the normal
position and repeat for the five repetitions. Try not to have any hesitations
between stretches and make it as fluid as possible. Try to stretch every
day if possible, remember to:
? Work one target muscle at a time.
? Contract the muscle that is opposite the targeted muscle, which will relax
in preparation of its stretch.
? Stretch it gently and quickly.
? Release it before it realizes that it has been stretched and goes into
its protective contraction.
Below are two exercises that can be done straight away even while you are
at work to stretch that tension and stress from of your body.
1. Lie down on the floor with your buttocks against a wall and your legs
straight up the wall. Slowly flex your toes towards your knees, hold for
two seconds and repeat five times. This will loosen up your lower back and
stretch your hamstrings and hips giving instant relief for tired backs.
This exercise can be done while at the office anytime you start to feel that
stress and tension building up.
2. Sitting in a chair and putting one leg out straight, flex your toes towards
your knee, now lean towards that foot, stretching your hands towards it and
letting your head and shoulders follow, hold for two seconds and repeat five
times. This will create a stretch right across your lower back and neck.
A flexible body is:
More efficient
More easily trained for strength and endurance
Enjoys more range of motion
Stays balanced more easily and is less prone to injury
Recovers from workouts more quickly, and feels better.
Gary is the author of several ebooks, including "Maximum Weight Loss in Ten
Weeks" - the complete ebook and time-saving solution for burning away unwanted
fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques
that serve as a guide to muscle growth without having to "live in the gym".
Visit Gary’s website at http://www.maximumfitness.com/
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