| The muscles to target with stretching
should not be limited to those directly involved in the exercise. For example, most
runners will routinely stretch their quadriceps and hamstring muscles and occasionally the
muscles of the calf (the gastrocnemius and the soleus.) In practice, however, the area
most likely to tighten up and cause problems in runners is the iliotibial band (IT band),
which runs down the outside of the leg from the hip to the knee. The IT band tenses during
every stride, so it certainly gets a workout during the morning jog. Failure to stretch
this important supporting muscle can result in painful inflammation and the need for
several days (or weeks) of rest. To stretch the right IT band, stand with your right side
next to a wall, put your right foot back about 6 inches and lean your right hip into the
wall. You should feel a gentle stretch at either the hip of the outside aspect of your
knee. The IT band can also become problematic
in cyclists and just about any athlete who performs repetitive contractions of their leg
muscles. The gluteal muscles and the lower back are other problem areas for any sport that
requires running. Upper body activities such as swimming and tennis, as well as any sport
that requires throwing, such as baseball or football, frequently cause tightness of the
small muscles of the rotator cuff of the shoulder. Without going into specific details on
how to stretch each muscle group, suffice it to say that the importance of stretching for
injury prevention extends from the major muscle groups used in the activity to the
smaller, more injury-prone supporting muscles of the trunk and back regions. There are
several excellent stretching manuals that can help target potential problem areas for
different activities.
- Although regular gentle stretching prevent injury,
ballistic or "bounce" stretching should be avoided as it can actually cause more
damage leading to reduced flexibility. Moderate, gradual stretching should be performed
for 5-6 minutes after the warm-up phase and again after the cool-down phase of exercise.
Both over-stretching and excessive stretching of a muscle is possible and may cause damage
to the muscle and reduced flexibility. See a trained fitness instructor for guidance on
proper stretching, or read The Complete Home Fitness Handbook by Edmund Burke, Ph.D.
|
 |
Product Recommendations |
 |
- Bioflavonoids work
synergistically with Vitamin C, boosting its antioxidant properties. This precisely
calibrated Nature's Plus formula blends Vitamin C and Bromelain with the potent
bioflavonoid Quercetin. Nature’s Plus is committed to offering the best supplements
available anywhere. Look for the Nature’s Plus The Energy Supplements logo as your
guarantee of quality. Research
|
-
-
|
- Tiger Balm Ultra Strength - Non Staining.
Pain Relieving ointment for Sore Muscles, Overexertion, Joint pains, Backaches, Arthritis,
Stiffness, and Sprains. The key ingredients are: Oil of Cajuput, Cassia, Clove, Mint,
Menthol, Camphor.
|
 |
- 99.9 % Pure DMSO 90% Concentration
with 10% Aloe Vera.
|
|
