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Part 1 of 5 fitness videos in this workout series. Visit www.BodyRock.Tv for more great exercise, diet and fitness video tips.
The 4 Best Senior Exercises Revealed
Article by Wendy Moyer
No matter what your age, one of the keys to staying healthy is exercising on a regular basis. Essentially, there are four main kinds of exercises for senior citizens and older adults that will help them to remain independent and stay healthy.
These four categories, designed for seniors, include: strength, stretching, balance, and endurance exercises.
Strength
Doing strength exercises will increase the metabolism and build muscles in older adults. Doing strength workouts will help to keep anyone’s blood sugar in check. It is also great for keeping the pounds off.
Stretching
By doing stretching exercises, seniors will increase their freedom of movement. This will allow them to be much more active. These exercises should typically be combined with other drills because, by itself, stretching will not improve strength or endurance.
Balance
Many people suffer from hip injuries every year and seniors who have fallen down account for a sizeable portion of these injuries. If you do balance exercises, they can help prevent you from becoming one of these figures because they aid in strengthening the leg muscles that keep you upright and on-track.
Endurance
Endurance is a broad category of exercise that includes any activity that will increase a person’s rate of breathing and heart rate over an extended amount of time. Workouts in this category include: walking, swimming, jogging, and bicycling. Even getting out in the yard and raking the leaves is an endurance exercise.
However, if you haven’t exercised in a while, it is very important that you gradually build up your endurance. You don’t want to try to run a five mile race the first time out. Instead, you should begin with as little as five minutes of endurance exercising and slowly increase that amount over time.
Once you’ve reached a certain age, it is very important that you see your doctor before beginning any exercise routine. A seventy-year-old’s body, for example, simply cannot take the same amount of stress that a twenty-year-old’s body can take. Keep in mind that exercises are meant to help you feel younger, not make you younger. Be cautious when it comes to planning your routine.
The reality is that, no matter how much exercise we do, at some point in time everybody’s life will come to an end. In today’s challenging economic times, a lot of people are reluctant to purchase the amount of insurance necessary to help cover the expenses associated with passing away. That is why affordable burial insurance has become so popular in recent years.
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To learn more about Burial Insurance, go to http://www.onedollarglobeinsurance.com/burial.htm
Do Stretching Exercises Pay? Get the Answer here!
Article by Michael Lykke
You may have heard or read a lot about how stretching exercises don’t work – well, they definitely do! Research tells us that stretching increases mobility and thus also flexibility in muscles and joints. However, we don’t know precisely what it is that becomes more flexible. Is it the muscles, the connective tissue, the threshold of pain, or something completely different?
What we do and don’t know about stretching A recent study shows that stretching doesn’t relieve post-exercise soreness – the delayed onset muscle soreness (DOMS). However, this is an area that hasn’t been uncovered sufficiently by research, and in practice it turns out that stretching has a short-lived effect on muscle soreness. Nevertheless, there is no doubt that stretching increases flexibility, and that stretching as a part of the warm-up will benefit the overall athletic performance.
Physiotherapists recommend stretching both before and after the workout. As a recreational athlete there’s no doubt that stretching has a beneficial effect on the overall health of the body before, during, and after the workout. However, there are many things we don’t know for certain about stretching, and we have a lot more to learn from research. So don’t forget common sense and your practical experience with your own body.A great sense of wellbeingYou must not forget the great sense of wellbeing that most people get from stretching. Moreover, stretching is good for the energy systems in you body. Actually stretching is best in the morning if you want to increase your energy (Chi). Always drink water before and after stretching – even if stretching doesn’t make you sweat. You don’t have to worry about stretching without having warmed up first. You can stretch both a warm and cold body, however, a warm body lets you stretch the muscles a bit further.
Different stretching for different people If you are hypermobile or don’t have a sense of tightness in the muscle you’re stretching, there’s no point in stretching. By stretching tight muscles, you can achieve greater balance in your body – but if you also make the flexible muscles more flexible, you may create more imbalance than balance.
Your body already knows which muscles that become tighter due to age, strain, idleness, etc. – those are the muscles that most people should focus on stretching. Tight muscles give rise to bad posture and thus also poor working conditions for the body as well as an increased risk of developing pain and injury. This is one of the main reasons why it’s important for all of us to perform exercises that make us more flexible.
Different methods There are different methods of stretching. The classic and most simple one is holding a stretch for a certain amount of time, and then letting go “the static stretch”. Another and very effective method is the “contract-relax” stretch where you flex a muscle and then stretch it. The point is to “trick” the nervous system and thus achieve better stretching conditions. Both methods make you more flexible, but the static stretch also stretches the connective tissue, which is usually very tight and gives way to issues in connection with tight muscles. The contract and relax stretch is more directly focused on the muscle itself.
How often, how much, and for how long? If you want to achieve a speedy increase in mobility, you should stretch frequently and preferably several times a day. Some people need to maintain the frequent stretch for a long time – or maybe even the rest of their life. Other people can do with stretching frequently for a period of e.g. six months after which they can do with maintaining the balance they have achieved and stretch less frequently.
There is no general rule for how long you should hold a stretch. There is no research to indicate that long stretches are more effective in connection with flexibility, so you might as well do short stretches. Under all circumstances it is important to stretch every day in order to achieve and maintain results. Hold your stretch for at least 15 seconds – preferable longer. Take deep breaths during the entire stretch so you can feel the muscles “let go” while your stretching. It is in no way a bad thing to stretch the same muscles several times with a little break between stretches.
The conclusion Stretch whenever you feel like it, and if you think it gives you a greater feeling of wellbeing or makes you less sore after working out. In any case, stretching is healthy for tight muscles and the body in its entirety.
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Learn more about stretching and get inspiration for other workout programmes e.g. back exercises , yoga , and pilates.
How To Find Good Health Through Stretching Exercise
Article by Diane Winter
In our modern society it may be hard for you to take time for exercise. This is really a shame because stretching has so many wonderful benefits. It gives you power, it decreases health problems, it assists you lose unnecessary fat, and it degrades stress. To do this is looking for a way to put exercise in your daily procedure without you having to completely rearrange your schedule to fit it in. You could get away to do this with just doing some introductory stretching within your day or find small break to fit it in. Adding up stretching exercise into your daily procedure, you can have many of the benefits of stretching exercise. Stretching for only a few minutes a day may not help you lose weight, but it will degrade stress, degrade back pain and body aching, help cut down health problems, help bettering your mood, and provide you with a boost of power.
The best time to begin your stretching exercise is first thing in the morning. If it is possible to arise a few minutes earlier than normal just to do stretching exercise you will obtain more benefits. Look for a place in your home where you can do the stretching. If you have a place close to your bed that will work, this will make it comfortable to scramble out of bed and start. Go on with a little stretching routine to do everyday that involves stretching your arms, legs, back, and neck. By taking this time in the morning to exercise, you will find that you get further power in the morning and are able to get going quicker and with a more positive mind-set on the day.
No matter what you do, it is significant that you try to stop once an hour for a couple of minutes to stretch out your body. You may be able to come up with some stretches that you can even do from a sitting position if you spend much of your time in lectures or meetings. Begin first with some exercises to be persuaded certainly that you aren’t causing any ache to your body. If you feel ache, you are either stretching too far or are doing it wrong. You should be stretching just far enough to feel a little pulling on your muscles. In the course of the time you will find it easier to stretch a little farther as your body will get more adaptably. Just have in mind that stretching is something that will give you a lot of benefits for your body and mind. As it takes so little time to do, you haven’t feel guilty for giving this time to yourself.
About the Author
Diane Winter share information that will bring to you a lot of tips and ideas on how to get started with stretching. Check out her website to get more ideas on the wonderful benefits of stretching exercise.
thebarmethod.com The Bar Method Studio in New York has the best fat burning exercises, best abs exercise, stretching exercises and core strengthening exercises. A reporter from the New York Post tries The Bar Method at New York’s Rye Studio.
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Doing Stretching Exercises Before You Work Out
Everyone needs to make use of some good stretching exercises before they do any other kinds of exercises. Stretching exercises are not something that you need to do just once or twice a week. It is important that you do some great stretching exercises before you exercise each and every time. These stretching exercises will help you to get your muscles warmed up; and ready for anything that you throw at them. With out stretching exercises you are bound to pull some muscles and this can hold you back.
You cannot afford to let your muscles get pulled and torn if you want to get in good shape, that is why it is so vitally important to learn some good stretching exercises.
The stretching exercises that you choose need not be too complex or too fancy, they only need to work. And not all stretching exercises are for everyone. There are different levels to stretching exercises just as there are with any other kind of exercise as well. The stretching exercises that you choose to do each time you work out should suit your exercises and your body.
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For example you do not want to try advanced yoga on the first day you have tried yoga. You need to work up to the more advanced levels of stretching exercises. Keep this in mind and start with simple and easy stretches. This is the best way to stay in good shape all throughout your body. Remember that if you hurt yourself doing your stretching exercises you will not be able to do your regular exercises, you will be in too much pain. Even missing a few days can really throw off your stride when it comes to your exercise routines.
There are many books out there for you to read that will help you to find the best stretching exercises for your body type and fitness level. If you cannot afford to go out and buy a bunch of these expensive books then consider checking them out at your local library. There you will find all kinds of fantastic stretching exercises and they will not cost you anything, they are all free.
You can also find all kinds of great stretching exercises online. These will be everything that you need in order to start up a good stretching routine. These will keep you in tip top shape all year long and looking your absolute best. There are hundreds of websites on the internet that will be able to supply you with many different stretching exercises. These are the stretching exercises that you need to get your hands on. It is also these stretching exercises that will change your entire life. If your exercise routine needs a little pick me up then you can use these stretching exercises in order to give yours just that.
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Leg Stretching Exercises Are Essential Before Physical Activity
Article by Pat Lowe
Anyone who has ever participated in any kind of sport or has worked out on a regular basis knows the worth of leg stretching exercises. These stretches make certain that you will be able to carry through with your sport or fitness routine without needing to stop due to weakness or injury. There are quite a few different types of stretches that can be used to limber up the muscles in preparation for physical activity.
Any specialist will inform you that engaging in a sport without first taking the time to stretch your leg muscles isn’t a good idea. Neglecting to stretch can cause injuries such as strained tendons or pulled and torn muscles. The right stretching exercises can enhance your suppleness while you’re taking part in the sport and encourage an increased flow of blood to the leg muscles, thereby strengthening them as you play. Players who do leg stretches prior to going onto the field or court discover that they’re much less likely to have to sit out the game because of physical trauma.
The form of leg stretches used will depend on what kind of activity or sport you will be playing. The stretching exercises that are used prior to ballet will be very different from those that will be carried out prior to engaging in a game of squash. Many people mistakenly believe that all leg stretching exercises are equal, but the reality is that the type of stretch that must be carried out must stretch out the specific muscles that are utilized in that particular sport.
Every gym or exercise facility throughout the nation will have a range of leg stretching machines for their customers to select from since they appreciate how critical leg exercises are to overall health. These machines may be utilized to stretch the entire leg or might focus on a particular muscle to give it a suitable workout. In order to work the whole leg, many folks choose to use two or three different pieces of equipment to get the best workout.
Many leg stretching machines are used while the person is sitting down on a bench or chair that is included as part of the equipment. Other types of equipment are used while standing up, with the individual keeping their balance by using straps or a bar that keep them upright in the correct stance. The way that the machine is utilized will depend on what muscles the equipment was designed to work and how forceful the leg stretches are supposed to be.
About the Author
If you plan on incorporating a stretching routine into your regular workout, it’s important that you understand the difference between static stretching and dynamic stretching. Follow the links to learn more.
Why Stretch before Your Gym Workouts – The Benefits of Stretching Exercises
Article by James Browning
Many fitness experts highly recommend stretching exercises for warming up prior to exercise. When you get to the gym for a workout session, it is important to start with stretching. Most gym-goers think stretching before exercise is only to help prevent muscle soreness after exercising. However, the benefits of stretching exercises go beyond that. Stretching helps improve your body
thebarmethod.com The Bar Method Studio in Portland has the best fat burning exercises, best abs exercise, stretching exercises and core strengthening exercises. In this video, Local TV station tours the Portland Studio and interviews co-owners Denise Burchard and Meghann Markham.
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bit.ly How to grow taller? Many people don’t realise that you can, at any age, add an inch of two of height simply by following a few simple steps that anybody can do, like improving your posture, stretching exercises and even wearing special shoes that emulate height. For a complete step by step professional guide in increasing your height, tips, exercises, nutrition and all the activities involved in growing taller, visit us at: bit.ly
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thebarmethod.com The Bar Method Studio in Marina Del Rey has the best fat burning exercises, best abs exercise, stretching exercises and core strengthening exercises.
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Intermediary Flexibility Routine is dynamic stretching best performed after your workout to improve performance and reduce injuries. This is an excellent routine for seasoned athletes to improve muscle elasticity and reduce muscle tightness.
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bit.ly How to grow taller? Many people don’t realise that you can, at any age, add an inch of two of height simply by following a few simple steps that anybody can do, like improving your posture, stretching exercises and even wearing special shoes that emulate height. For a complete step by step professional guide in increasing your height, tips, exercises, nutrition and all the activities involved in growing taller, visit us at: bit.ly
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Musician tells how to relieve Carpal Tunnel Syndrome with natural stretching exercises like that used by Keri Walsh in Olympics. Learn more and Order at: www.MyCarpalTunnel.com All Natural Stretching Exercises for CTS. The Carpal Solution is safe and Natural – No Surgery – No Injections – No Oral Pain Meds – MyCarpalTunnel.com
Video Rating: 4 / 5
thebarmethod.com The Bar Method Studio near Seattle has the best fat burning exercises, best abs exercise, stretching exercises and core strengthening exercises. The Bar Method Redmund Studio near Seattle, Washington is featured on local news station, King 5.
Stretching is an important part of any workout routine. It helps increase your flexibility and reduce your chances of injury. It’s best to stretch the muscles you’ve used after your cool down although, if you have any chronically tight muscles, you may want to stretch those after your warm up as well. Each stretch should feel good. If you feel any pain, ease up and go slower.
www.workoutmuse.com Flexibility is one of the most misunderstood aspects of fitness. What is flexibility? Flexibility describes the ability of soft tissue (muscles, tendons, etc.) to allow for movement in pain-free, full ranges of motion. Flexibility, or stretching, is key to removing movement restrictions that impair performance and lead to injury. There are several types of ways to stretch, including 1.) Passive Stretching: involves an external force that provides the stretch (via a partner or gravity using your own bodyweight) 2.) Active Stretching: requires you to generate the force to provide the stretch, often through the concept of reciprocal inhibition where you activate one muscle to relax/turn off another muscle thus allowing for a deeper stretch 3.) Static Stretching: involves holding a stretch at the end range of motion for time and is by far the most common form of stretching 4.) Dynamic Stretching: uses movement to go back and forth between the end range of motion with only a brief pause at the end range of motion There is also a bit of a gray zone between flexibility and mobility. The best way I can describe the difference between the two is that flexibility is a lower intensity version of mobility that does NOT require mobility (or you can say that mobility is a higher intensity version of flexibility that involves stability). For example, a split kneeling hip flexor stretch focuses on getting enough motion at the hip to allow for a full, pain-free range …
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www.tibetanlife.com Designed to build strength, balance and energy, stretch.chairyoga exercises involve a series of slow, gentle movements and stretches while seated and standing. This form of yoga exercising is a safe, low-impact workout perfect for the physically challenged or older person, and particularily for anyone who has trouble standing, bending or balancing. Beginners – Total workout 45 minutes Kunaki.com
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The Back Bridge is one of the best back stretching exercises you can do. This exercise also strengthens your back and spine at the same time.
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thebarmethod.com The Bar Method Studio in Los Angeles has the best fat burning exercises, best abs exercise, stretching exercises and core strengthening exercises. The Bar Method Los Angeles is featured on various Southern California news shows. 9 On The Town rates it the #1 Workout in Southern California. Also featured by Extra, Fox 11 News & Channel 13 news.
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Sign up at www.back-pain-advisor.com for one of the most effective ways to stretch and one of the quickest ways to remove muscle tension.
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Best Stretching Exercises To Grow Taller
Everyone hopes they can get taller for some reason. It could be for your spouse so that you can look better or just to let you have more confidence. There are many exercises out there that can help you get a few inches taller, and many have tried and had great success.
The first exercise is hanging. What you need to do is to hang on to anything for a few minutes each time. You can hang from a pull up bar, a foor frame or anything that allows you to suspend yourself in the air. This will allow gravity to do the work and all you will need to do is to hang there while your spinal discs spread further apart. That helps you grow taller. You can also at the same time allow your body to re-align itself and it will hence correct your body posture. Having a good posture also helps you grow taller.
Another great exercise that allows you to become taller is the “Superman”. To do this, simply lie on the floor faced down. Then stretch your arms out in front of you. Next, lift your chest, head and all the way to your fingers, up from the floor. You will feel your back muscles being worked. This allows you to build your muscles and at the same time stretch your spine which will give you a good posture and hence makes you taller!
However, exercises are not a magic bullet and solely practicing these exercises might not give you a substantial effect. This is as you need the correct food that helps to build up the cartilage in between your spinal discs to make you taller permanently. A very detailed guide on exercises and nutrition on how to grow taller naturally is the Grow Taller For Idiots guide which have helped countless of people.
If you’re really interested in how to grow tall naturally, be sure to check out the grow taller for idiots guide which is a revolution to height enhancement! You can click the link above!
JOIN ME ON FACEBOOK- www.facebook.com FOLLOW ME ON TWITTER- twitter.com FREE GUY FAT LOSS PROGRAM- fatasstobaddass.com FREE FEMALE WEIGHT LOSS PROGRAM- http omarisuf.com Make sure you subscribe to the greatest fitness channel ever! Go to the above link for full details on this badass stretching routine! Stretching is important to: Increasing flexibility and range of motion (by helping to reduce muscle adhesions) Fixing muscle imbalances Reducing the risk of injury Activating tight inhibited muscles to improve performance This video is designed to explain how to stretch safely and effectively for increased range of motion, increased flexibility, a reduction in the risk of injury, improved muscle coordination, and all in no time at all! Hi my name is Omar Isuf and I’m a Toronto based personal trainer. My goal is to help educate and motivate people into leading a healthy active lifestyle. My philosophy is passionate training, proven results. For more fitness information, including articles, videos, photos, and helpful training tips, go to my website www.omarisuf.com. Let me know what videos you want by firing me off an e-mail at omar_isuf@hotmail.com. Please note the movements in this video are to be performed only if you feel comfortable with the form. If unsure how to do the exercises, seek a qualified fitness professional with help on how to correctly perform the movements. Topics covered: “six pack” abs core “fat loss” diet “weight loss” stretching flexibility injury …
5 Best Stretching Exercises to Alleviate Your Back Pain
Many people suffer back pain at one point or another through out their lives. Back pain can be caused by a lot of things. A lot of times the pain in our backs will be caused by things that we do.
One of the choices of treatment choices for back pain can be the use of prescription medications. But the drawback to using these kinds of medication is that they don’t actually heal the condition. It just masks your discomfort sufficiently to help you get through the day. If you don’t truly fix the problem, your back pain could continue to cause you problems for some time to come.
A better way to speed up your recovery is to start doing stretching exercises aimed at back pain. Stretching exercises are especially important because they can help reduce your pain and discomfort, and may even help prevent future episodes of pain or injury. Your back pain stretch exercises should include a routine of stretching the back’s muscles as well as the ligaments and tendons that support the muscles.
Here are some simple stretching exercises to help help get rid of your back pain and ease the strain on your back.
1. Knee to Chest
Lie on your back and extend both your feet. Fold the right knee and pull it towards your chest by holding the knee at the back of the thigh. Pull the knee as far as you can and till you feel a stretch on your lumbar spine and thigh. Hold in the position for sometime and then release. Change the leg and repeat the same. Gradually you can also do this exercise by bringing both the knees to the chest simultaneously.
2. Pelvic Tilt
Lie on your back, bend your knees and place your feet on the floor. “Brace” your stomach—tighten your muscles by pulling in and imagining your belly button moving toward your spine. You should feel like your back is pressing to the floor and your hips and pelvis are rocking back. Hold the position for 15 to 20 seconds, but do not hold your breath. Repeat this stretch 10 to 12 times.
3. Pelvic Lift
 Lie on your back, bend your knees and place your feet on the floor. Your hands should be placed alongside your body. Push the lower back against the floor, lift your buttocks from the floor slowly without any strain as far as possible. Breathe in and out and hold the same position for 5 to 10 seconds. Lower slowly then repeat.
4. Piriformis Stretch
Lie on your back, both arms stretching outward at 45 degree angles away from your body. Raise your left leg and bring it across your body, trying to make it touch the ground by your right hand. Keep your shoulders as flat as possible. Hold for 20seconds. Return to starting position. and repeat for the other leg. Do ten repetitions with each leg.
5. Dog Stretches
Lie face-down on a mat, placing your hands next to your chest with your fingers pointing forward. Bend your knees, raise your hips and come onto your hands and knees. Curl your toes under, press into your hands and raise your buttocks into the air, moving your thighs up and back. Continue to lift up with the front of your legs as you lower your heels to the ground. Hold for 30 seconds to one minute, breathing evenly. To release, return to all fours and sit back on your heels.
These back stretching exercises will relieve your back pain and make it less vulnerable to injury. Hope you find these stretching exercises for back very useful for you.
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In this short video, Coach Nicole of SparkPeople.com leads you through ten of the best stretches that runners and joggers can do, targeting all the muscles, joints and problem areas associated with running (psoas, hip flexors, quads, hamstrings, thighs, calves, shins, shoulders, IT (iliotibial band) and more. A great flexibility routine to be performed at the end of your run!
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Enjoy this great after run stretch routine to sooth, stretch, and tone those tired muscles. Practice this everytime you run and notice a HUGE difference! Order my Yoga for the Runner workout DVD at www.motleyfitness.com or pay pal me to motleyfitness@gmail.com. Created by Sean Vigue – Florida’s Premier Fitness Instructor
Improve your golf game and reduce the risk of injury with the following comprehensive video from www.TheStretchingInstitute.com Only the best stretching exercises have been compiled in one easy to follow video.
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Please consult a physical therapist to determine if this stretch is applicable to you. Are you looking for the best exercises to relieve low back pain? Learn the pretzel, and knee to chest pull – 2 important stretching exercises for low back pain from www.best-weight-loss-programs.net Register for free exercise routines, diet plans and ebooks at www.best-weight-loss-programs.net get toning routines for women at www.toningforwomen.com and train with Nitin at www.phonefitnesstrainer.com today!
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If you have seen our San Francisco Podiatry Practice and have forgotten how to do the stretches to relieve your plantar fasciitis without surgery, you can watch this informal instructional video to remind yourself how the heel pain stretches should be performed. These are three of the stretches that are recommended to our heel pain (plantar fasciitis) patients who have seen Dr. Christopher Segler of Doc On The Run: San Francisco Bay Area Podiatry House Calls. If you have not seen a podiatrist who diagnosed plantar fasciitis, DO NOT begin this or any other any stretching or exercise routine without an evaluation by a doctor. This stretching routine only takes a few minutes per day do relieve your morning heel pain.
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Stretches for your lower back can help for flexibility and to reduce lower back pain. Watch Rebecca show you the best way to stretch your lower back. If you have pain in your lower back, try these stretches! brought to you by proteinfactory.com
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In this edition of my “Garage Workouts” series we are going to to the top 3 stretching exercises. Do these when you are warmed-up, preferably after a workout, for optimal flexibility and recovery. Give some “thumbs-up” and comment. Thanks! Go to www.motleyfitness.com to order my workout DVD’s and Downloads!
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Increase performance and reduce the risk of injury with the following comprehensive video from www.TheStretchingInstitute.com Only the best stretching exercises have been compiled in one easy to follow video.
The stretching exercises shown in this video can help you gain a few extra inches by improving your posture. You can, at any age, add an inch or two of height by simply improving your posture. For more tips on how to get taller without pills naturally please visit: www.humanheightinfo.com
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coastalsportsmedicine.com – Learn to best IT Band or iliotibial band stretches and IT Band exercises to do for runners and triathletes to prevent knee injuries
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nicktumminello.com and danblewett.com – Coach Nick Tumminello, Baltimore Personal Trainer and Pro Baseball Player Dan Blewett show you the 5 best stretches for baseball, Tennis, Golf, Football, MMA athletes. This stretching exercise routine includes hip mobility drills, thoracic mobility, shoulder mobility, sleeper stretch and the Yoga-plex. This stretching routine is great for pitchers! Joint mobility drills and hip mobility drills
www.sixpacfactory.com brings you this very simple but effective post workout stretching routine. If you want to increase your flexibility and recover faster then this is the best stretching exercises for after your workouts
Video Rating: 5 / 5
