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May 6, 2022

Why Is Static Stretching? By: Sharnia Phillips

Static stretching is a form of physical activity that is also referred to as holding, in which you hold the stretched position for 15-30 seconds. Static stretching is performed in different positions and with various levels of intensity. It is one of the most popular forms of flexibility training in sports and physical fitness worldwide.

The problem with the way that people stretch is that they don't take time to plan and structure their stretching regimen. In fact, most people do very little stretching at all and it's something that is overlooked with many athletes and non-athletes alike. There are several benefits associated with proper or quality stretches. Static stretches are one of several different kinds of stretching.

Static stretching is used for :

  • Relaxation
  • Increasing or maintaining a particular range of motion
  • Post workout: resistance training and aerobic training

There are some exceptions to the rule. For example your muscles before an activity may be so tight that they impeded movement. Usually the Psoas and the Scalenes may fall in this category.

Always consult a health care professional before initiating a stretching program. Stretching can be dangerous in the presence of musculoskeletal injury or disease. It is also important to warm up muscles prior to stretching to avoid injury. A proper warm up starts with simple active stretches and progresses into dynamic stretches prior to intense exercise or activity.

Examples of Static Stretching:

1) WARRIOR STRETCH WITH TWIST Keep back straight, lunge forward, twist and reach overhead. Keep a neutral spine,

2) STANDING HAMSTRING STRETCH Bend forward at the hip (Hip Hinge), without bending at the knees. Be sure not to round the back.

3) SHORT ADDUCTORS SEATED Sit on floor with soles of feet together. Rock pelvis forward so as to be sitting on your 'sit bones'. Keep upper body tall and gently allow knees to drop towards the floor to feel a stretch in the inner thigh.

4) KNEE TO CHEST - SUPINE Lie on back, knees bent with feet flat on the floor. Cross one ankle onto opposite knee. Bring the knee (that is under the ankle) straight up towards the same side shoulder to feel a stretch in the buttocks.

5) QUADS STANDING Standing tall, raise one heel toward buttocks (grasp above ankle joint). Pelvic tilt and squeeze buttocks to extend hip back slightly to feel a stretch in the front of the thigh (can support body with hands on a chair, to avoid bending forward).

To sum it up, static stretching or holding a yoga pose for a certain amount of time can be beneficial for people who may be aiming to improve their range of motion by engaging the muscles of the limbs and increasing muscle length.

April 26, 2022

Why Exercising is Important? By: Sharnia Phillips

In this article, I'll explain why exercise is so important, even for people who don’t think they “need” it. You may be surprised to learn that exercise can even help you live longer, stronger, and healthier lives.

When we were young, we were told that exercise was important for our health. We were told to get our exercise in the form of jogging, playing sports, and other forms of physical activity. But as we grew older, many of us stopped exercising. We weren't able to find the time, or we thought we didn't have the energy to work out. 

We all know the benefits of exercise. It helps us feel better, reduces the risk of lifestyle-related diseases, and improves our quality of life. But the benefits of exercise don’t end there. Exercise is also a great way to improve our brain function.

We all know that exercising is good for our health. But many of us don’t seem to have the time—or the motivation—to get to the gym. And even if we do get ourselves to exercise, we often don’t feel like we’ve had enough. This is a shame, as regular exercise is one of the best things we can do for our long-term health, and can even reduce our risk of developing serious illnesses such as cancer. 

Exercise is important for your health, no matter what your age or physical fitness level. It can help you lose weight, build and maintain muscle, increase your endurance, and improve your cardiovascular health. 

Finally, exercise can help relieve stress and increase your energy levels, while improving your appearance. 

So, now that you know why it's important to workout. Lets stop making excuses!!

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