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Stretching and Your Health

Stretching is a vital ingredient to maintaining flexibility and elasticity of tissues in the body. In our everyday lives a few minutes of limbering and stretching can help to alleviate tight muscles from sport, sedentary or active work, and stress.
There are a huge range of stretches and ways to stretch. The following are some extremely effective methods for improving flexibility throughout the body.

Contract & Relax Stretching

Otherwise known as PNF stretching (Proprioceptive Neuromuscular Facilitation) this method is very effective for relaxing tight muscles and improving tone throughout the body. This style of stretching can be applied to any muscle groups that are stubbornly tight or difficult to relax with regular static stretching.
If you are interested in the technical lingo, the reason this type of stretching works is via a physiological response called Post-Isometric Relaxation (PIR). Contracting a muscle without shortening or lengthening it is called an Isometric contraction. Immediately after this contraction there is a relaxation response in the muscle.

There is another mechanism in the body known as Reciprocal Inhibition (RI). When you contract the muscle opposing the primary movement (the antagonist), the muscle you are aiming to stretch will relax i.e. If you’re stretching the hamstring muscle group, try gently contracting the quadriceps (front of the thigh) to assist the release of the hamstrings.

There needs to be some caution applied when performing this style of stretching due to the risk of straining a muscle with overly strong contractions. Therefore here are the steps for performing a Contract & Relax Stretch:

Method One

1.    Hold the regular stretch for approx 20-30secs to create an initial relaxation in the muscle.
2.    Now gently contract (20-30% of your maximum strength) the muscle being stretched for 5-10secs while exhaling.
3.    Once you have stopped the contraction in the muscle, increase the intensity of the stretch slightly (you should notice a significant increase in flexibility).
4.    You can perform steps 1-3 in a continuous cycle 3-5 times.

Method Two

1.    Hold the regular stretch for approx 20-30secs to create an initial relaxation in the muscle.
2.    Now gently contract (20-30% of your maximum strength) the opposing muscle group (the antagonist) to the one being stretched for 5-10secs while exhaling.
3.    Once you have stopped the contraction in the muscle, increase the intensity of the stretch slightly (you should notice a significant increase in flexibility).
4.    You can perform steps 1-3 in a continuous cycle 3-5 times.
 

An Example:

Method One
Push the heel down contracting the hamstrings

OR

Method Two
Lightly contract the quadriceps by trying to straighten your knee.

Partner Stretching

Stretching with a friend or family member is great way of making stretching more enjoyable and getting some rapid improvements in flexibility. This process needs to be done carefully and with good communication between the pair to prevent muscle strains.
Spend some extra time listening to your partner’s body and asking them if the intensity is too much or too little.
You can also apply the contract & relax method to allow the person stretching to relax the maximum number of muscles possible. Since your partner is helping you to get the stretch, concentrate on your breathing and relaxing the entire body.
If you have children, get them involved and have some fun – kids are naturally flexible and enjoy copying their adult role models ☺

Breathing & Stretching

The use of the breath is very important in the stretching process. The following steps will assist you getting the most from your stretches:
1.    Start with a long and slow inhalation through the nose until the lungs are completely full of air,
2.    Slowly release the breath through pursed lips, flattening the stomach muscles and move further into the stretch.
3.    Relax into the stretch on the inhalation.
4.    Increase the stretch on the exhalation.
5.    Hold the stretch for approx 30-60secs.
6.    Keep the breathing slow and regular to prevent hyperventilation.
7.    Increase the intensity of the stretch in small increments.
8.    Listen to your body and don’t over do it! Stretching should be an enjoyable experience that is performed within your pain threshold.

I hope this Ki Health eNews helps you get more joy, good health and flexibility from your stretching routines. Remember to check out the Stretch Gallery and Video Gallery to remind you of forgotten stretches and help learning new ones.

Best In Health & Fitness,


Tom Eckersley

Health & Fitness Consultant


Ki Health - Enlightened Solutions

m: +61 (0) 422 024 106

tom@kihealth.com.au

NEW YEAR RESOLUTIONS & YOUR HEALTH

Happy New Year for 2009!

Now is the perfect time to engage in some regular exercise for better health and fitness.

The key to making a real difference to your well being is to keep a structured program for yourself.

Write down how many hours per week you intend on exercising, and then define the type of workout you will do on any given day e.g. 5 hours per week TOTAL / 2hrs running / 2hrs swimming / 1hr gym session. You can go into as much detail as you want, the more detailed a fitness plan is, the more useful it will be in gauging your progress and maintaining self-motivation.

By making a structure for yourself you keep a clear idea of what you want to achieve each week, and you create measurable outcomes that can be used as 'benchmarks' for you progress in physical fitness and motivation levels i.e. "Being able to run 10km within 40mins by June 1st, 2009"

Create some short and long term goals to get a clear picture in your head - ask yourself:

"What do I really want to achieve?"

"When do I want to achieve my goals?"

"How am I going to get there?"

"How much am I willing to commit to getting there?"

The other key ingredient is to work on your weaknesses the most - Nobody is strong in all areas, and the greatest changes in health and fitness can come easily when you work on your weak areas. If you are not strong or flexible in a certain muscle group, can't give up certain habits or foods, or just lack the motivation to get started, then these are great places to start.

All the best for a healthy and fit start to 2009!

 

 SUMMER ACTION 

The summer is upon us, which is the perfect time to make some positive changes for improving our activity levels and shedding Winter Coats while adding some extra tone and strength.

Some tips on getting the metabolism started are:
  1. Start the day with water and juice to kick start the digestive system.
  2. Eat lighter foods that encourage smooth digestion and faster elimination such as salads, seasonal fruits and vegies, and whole grains (long grain rice is more cooling for summer).
  3. Make a big pot of peppermint tea and keep it in the fridge for hot days - peppermint has a cooling and calming effect on the body and is ideal for assisting digestion.
  4. Spend 5-10mins stretching when you wake up in the morning! It will get the blood flowing and keep the joints and muscles supple and ready for summer action.
  5. Get in at least 30mins of cardiovascular exercise each and every day! Getting your heart rate up to ~65% of you maximum heart rate (220-your current age) will assist fat burning and get the body burning energy more efficiently.
  6. Stretching each muscle group once per day will improve ranges of motion in joints and reduce excessive muscle tension. Hold each stretch for at least 30 seconds - It will allow the muscles to relax, and prevent over stretching and muscle strains.
  7. Try some hydrotherapy - go for a light swim and then stretch in the spa and sauna. It will assist in mobilizing joints and and improving circulation.

The Benefits of an Active Lifestyle 

Everyone is aware that being active and engaging in regular exercise helps their physical fitness. But what about the mind?

Emotions, moods, feelings and our mental health are intrinsically tied into our physical wellbeing and health. An increased level of physical fitness obtained through regular cardiovascular exercise and resistance training can help to improve all aspects of health and wellness via chemical changes in the brain and nervous system.

 An increase in physical activity can help to normalize the stress hormones such as adrenaline and nor-adrenaline; which are released as part of the 'fight or flight' mechanism of the body. This response is meant to last for a short time, not for extended periods during work and home crises etc.

When our bodies release adrenal hormones into the blood stream, we experience heightened awareness and physical endurance - however, this is short lived and when engaged for long periods this hormonal system inhibits the normal functioning of the immune system. 

Have you been on holidays and gotten sick within the first few weeks? This response is a healthy one and is the body's way of recovering after being suppressed for so long by stress and sedentary lifestyles.

In order to experience full health and wellbeing we need to acknowledge the link between the mind and the body - our energies are tied into our emotions, feelings, thoughts and desires.

 Other benefits of regular exercise are:

  • Increased metabolic rate and adaptive response to changed environmental circumstances.
  • Reduced cholesterol levels and increased cardiovascular health.
  • Lowered stress levels and increased energy levels.
  • Reduced risk of lifestyle illness such as diabetes type 2.
  • Increased muscular strength and endurance.

 What we do, eat, think, feel, and emote are all related to one another in a holistic framework. By engaging in at least 30 minutes of cardiovascular exercise each day and enjoying an active lifestyle, we can help to minimize stress and maximize enjoyment of life and it's cornucopia of possibilities.

 The key to exercise efforts is regularity; by doing a little each day; committing to what your lifestyle allows at present there will be a cumulative gain in fitness over time.

 

WINTER WARMERS

To stay warm and healthy, try the following winter warmers:

  • Ginger: This fantastic spice is a warming, pungent, aids circulation, and has natural anti-inflammatory properties. Try adding ginger to a pot of tea, a hot bath (with Epsom salts & Lectric soda), and using it in your cooking to add flavour and warmth.
  • Garlic: Often used for its' antibacterial qualities in cases of the common cold, it also assists in the maintenance of a healthy cardiovascular system, helps regulate blood sugar levels, and is reported to help prevent cancer due to its' natural antioxidant properties.
  • Warm Fluids & Food: Believe it or not! Consuming warm fluids and food will assist the body and its' natural functions in the colder months of the year. This places less stress on the body's energy levels and increases the metabolic rate during cold weather. The body needs to warm cold fluids and food to ~37ºC (average human body temperature) which takes energy - so to be full of beans think, eat, and drink warm.
  • Exercise: Yes it's cold outside... But, the body stays warm primarily via the musculoskeletal system and the heat generated from the motion of muscle fibres. So rug up, and go for a walk, jog, or ride. 30 minutes of light cardiovascular activity each day will warm the body and promote a faster and more efficient metabolism.
  • Rest & Relax: Taking time out to do what you like most; gardening, reading, cooking, walking, or reclining. Spending time to 'come back to earth' is an essential part of good health and well being. It will counteract the fight-flight response synonymous with stressed states, and will improve mental and physical function - especially the immune system which is easily suppressed by the hormones released by overactive adrenal glands.

SPRING INTO ACTION

Another winter over and the warmer days of spring are creeping in. Now is the time to give your self a kick start with increased physical activity, lighter foods, and a new health & fitness routine.

Ideas for new ways of being active include:

  • Try cooking with more vegetables, rice, and lighter cooking methods such as stir frying instead of baking or frying. Head to the local market with some friends and do a group purchase - it's cheaper and an easy way to have fun while you shop…. Ride your bike or walk for exercise and try car pooling, it's another great way to save on carbon based energy and $$$$.
  • Try some personal training to help your body shake off the winter blues. You can try group exercise classes, one-on-one training sessions, or a personal training group with friends - it helps to keep your motivation levels up and give you that extra incentive to exercise, plus its more fun!
  • Try some Yoga, Pilates, meditation, and aromatherapy. Helping the mind and body reconnect provides a feeling of well being and reduces stress levels that accumulate through everyday activities. There are a variety of weekend retreats and short courses available as well.

There are loads of ways to make health & fitness more enjoyable, and rewarding, explore the possibilities!

Good luck, and may spring be in your step.