Guide Flexibility First: A Fitness Approach For Life. Volume 1.: Stretching Just The Facts

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Stretching and Flexibility Secrets To Help Unlock Your Body—Be More or How I Learned About Love and Life with a Blind Wonder Cat" Pre-order today C- Mass: Calisthenics Mass: How to Maximize Muscle Growth Using Bodyweight- Only . approach and I am pressupposing it's that simple due to the fact that he has.
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The Stretching Fitness Myth

Go only as far as you are comfortable at any given moment. I know that it is counterintuitive, but combined with your attention to your movement, your brain will be figuring out alternative ways for you to move so that you can safely go further, i. Introduce variations to the stretching movements that you do.

So, for example, if you are reaching for your toes with your hands to try and lengthen the hamstrings, you can turn your head one way as you do it, then the other way; then move your hands to the left of your feet, then to the right of your feet; do the movement with your belly pulled in, then with your belly pushed out, etc. Be playful and let your imagination blossom. Not only will you find yourself quickly becoming more flexible, but by connecting your brain to your muscles this way, your brain is getting ready to move you in powerful, effective, and safe ways; in other words, you become more fit.

Increase Flexibility Through Brain Change

If you regularly apply these Essentials as you do your stretching routine, it will become second nature to you, your stretching will become effective, and you will avoid the potential negative impact of forceful, fast, and automatic ways of stretching. Related Resources and Research Baniel A. The Nine Essentials for Lifelong Vitality. Facts, myths and fallacies of stretching. How Necessary Is Stretching? A systematic and critical review of the literature.

The Stretching Fitness Myth. However, it was interesting to observe in the present study that active static stretching training, performed only three times per week, was sufficient to induce an increase in hamstring flexibility above normal values in institutionalized older females. This result was better than that obtained by other investigators who submitted aged people to a daily passive stretching program for 6 weeks The increase observed in the present study can be attributed to the active characteristics of the stretching technique, the longer duration of the training program, i.

It has been documented that active protocols are more effective in providing a greater gain than passive exercises Other factors may have contributed to the changes observed in the present study, such as Golgi tendon organs and muscle spindle adaptation 32 , which may have allowed increased tolerance to stretching 33 and a possible addition of sarcomeres in series Moreover, the group that performed stretching exercises SG did not show as marked a reduction of flexibility of the knee extensor muscles during the course of the experiment as CG.

This outcome could be explained by an increase in antagonist coactivation, which could have reduced the elastic rigidity of the passive viscoelastic elements of the muscle-tendon unit 12,31, The elderly women who did not exercise showed a further flexibility decline during the period of the experiment and once again demonstrated the negative effects of the lack of physical activity, which is generally found in the institutionalized elderly 4,36, Although the loss of flexibility and muscle strength deficit are common among institutionalized elderly subjects, the stretching training performed in the present study was sufficient to prevent reduction of flexibility even in the antagonist muscles 4.

Peak flexor or extensor torques remained unchanged after the stretching training despite the changes observed in hamstring flexibility. These results agree with other studies in which peak torque did not respond to a program of stretching exercises 8, On the other hand, the group that did not exercise experienced a decline in the eccentric peak torque of the knee extensor muscles, which can be related to the reduction of muscle-tendon length in the hip bi-articular flexor muscles. In addition, the increasing loss of muscle strength beginning from the 4th decade is more pronounced after the 6th decade and is further accelerated by the lack of physical activity induced by institutionalization 31,36, Although the stretching program did not cause an increase in peak torque, nonetheless it was successful in preventing a further loss of muscle function, which can contribute to mobility.


Consequently, this outcome is very relevant because strength of lower extremity muscles is an important determinant of mobility-based functional activities as rising from a chair or stair negotiation To the best of our knowledge, this is the first report that has investigated the effect of stretching on isokinetic peak torque in older women living in a nursing home.

Therefore, when the peak torque of non-institutionalized elderly of other studies is compared to the results of the present study, a clear difference is noticed 17,18, It is interesting to observe that the peak torques of the institutionalized elderly women found in the present study were lower than those of active elderly subjects aged 70 to 80 years All elderly women analyzed were independent in their daily life tasks. The Barthel index remained unchanged after 8 weeks.

The subjects showed good knee functionality Lysholm Scoring Scale , and the training program did not interfere with the cognitive aspects MMSE. Using the equation of Luiz and Magnanini 40 to calculate the sampling size, we found that 16 subjects per group would be the number needed to test the hypothesis of the present study. However, on the basis of the eligibility criteria, it was not possible to include this number in each group, especially because of the profile of institutionalized elderly women to be enrolled in the stretching program.

Hence, future studies should include more than one nursing home to obtain a suitable sample size. Additionally, other studies should include passive torque and analysis of the length-tension muscle-tendon properties, which may provide a better understanding of the effects of stretching training on muscle adaptation in institutionalized older subjects. Nevertheless, we should emphasize the important contribution of active stretching exercises, performed three times per week, to increase flexibility and to prevent loss of muscle performance in female nursing home residents.

We believe that an active stretching program should be added to the routine of institutionalized elderly subjects because it has been shown here to be effective not only in increasing knee flexor flexibility but also in preventing loss of knee extensor performance. Perceived autonomy and activity choices among physically disabled older people in nursing home settings: J Aging Health ; Inflamm Res ; Frail institutionalized older persons: Am J Phys Med Rehabil Balance training and exercise in geriatric patients.

J Musculoskelet Neuronal Interact ; 1: The effect of group exercise on physical functioning and falls in frail older people living in retirement villages: J Am Geriatr Soc ; Efficacy of systematic endurance and resistance training on muscle strength and endurance performance in elderly adults - a randomized controlled trial.

Wien Klin Wochenschr ; Effects of resistance- and flexibility-exercise interventions on balance and related measures in older adults. J Aging Phys Act ; Reduced hip extension during walking: Arch Phys Med Rehabil ; Transient effect of flexibility exercises in the hip joint on the gait of older women. Rev Bras de Med do Esporte. Rev Bras Med Esporte ; Role of computing in patient care in two hospitals. MD Comput ; 6: Slow passive stretch and release characteristics of the calf muscles of older women with limited dorsiflexion range of motion. Clin Biomech ; Viscoelastic properties of short calf muscle-tendon units of older women: Eur J Appl Physiol ; Effects of an eight-week stretching program on the passive-elastic properties and function of the calf muscles of older women.

Samuel D, Rowe PJ. Effect of ageing on isometric strength through joint range at knee and hip joints in three age groups of older adults.

Increase Your Flexibility & Mobility Fast

PNF training and physical function in assisted-living older adults. Effects of an active eccentric stretching program for the knee flexor muscles on range of motion and torque. Rev Bras Fisioter ; Active stretching improves flexibility, joint torque, and functional mobility in older women. Am J Phys Med Rehabil ; The effect of duration of stretching of the hamstring muscle group for increasing range of motion in people aged 65 years or older. Phys Ther ; Research methods in physical activity. Light resistance and stretching exercise in elderly women: Viscoelastic properties of muscle-tendon units.

The biomechanical effects of stretching. Jarlo chose proven protocols and techniques from his professional practice and combined them with his knowledge of teaching yoga, martial arts, and gymnastic movements to create the most effective and efficient flexibility program available. Instead, we take a focused approach. Each BAP corresponds to a specific set of exercises that give you greater range of motion precisely where you need it.

Importance & Dangers Of Stretching: The Long And Short Of It!

No more hour-long routines and slow progress from unfocused training. So we added targeted follow-along routines to help you stay limber and pain-free for your favorite activities. Simple, Follow-Along Stretching Routines Targeted for Your Needs For some training cycles, the best flexibility practice is the kind where you just press play and get started on an efficient stretching sequence.

So we created 12 follow-along routines covering a wide variety of needs. Each one features expert instruction, models with different levels of flexibility, and various camera angles so you can see all the important details.

Vol. 2 Table of Contents

Laser-focused training for individualized results. Guaranteed to help you move better with less pain. The GMB programs have been the easiest for me to follow and adhere to. I also feel like I pay more attention to my body when working with GMB programs.

Also the videos are short and to the point which is great because stretching is boring enough without having to listen to someone talk about it for hours or having to fast forward to the relevant parts. I really liked the format. Focused Flexibility Plus costs less than a handful of yoga lessons and is proven and guaranteed to deliver greater access to the specific ranges of motion you need most. Focused Flexibility plus will help you move better, guaranteed. Give Focused Flexibility Plus an honest try. You can see all the details here. I always used to arch my back way too much, trying to touch my forehead to the floor.

And changing the emphasis to pivoting from the hips, keeping my back straight and projecting my chest towards the floor has really made the difference. So now I just have to get a few more inches in front and side splits and I will finally be able to full splits.