Lack of flexibility is now recognized as the leading cause of common health problems and sports injuries, and is linked to everything from stress. Back pain, and even osteoarthritis. It also means that the wounds around your joints in particular will take longer to heal.
Recent studies show that up to 60 percent of the general population has bad hamstrings and hips that have tight backs and knees, and this is mainly due to a lack of flexibility.
Active-Isolated Stretch (AI)
Olympians have been using Active-Isolated Stretching (AI) for almost 10 years, but it has only recently been brought to public attention.
I have been using this technique on my clients for a long time, at the same time adding new life and spring to tired muscles. AI Stretching prevents injury, while conventional stretching can cause real damage such as muscle strain and tears.
AI stretching does the work that stretching needs to be done; It provides oxygen to the throat muscles and removes toxins quickly, so recovery is faster. It also works as a deep massage technique because it activates the muscle fibers during the actual stretching.
How to stretch
Before pulling, try on loose-fitting clothing and buy a five-foot-long rope and tie a loop at the end. The goal is to loop the end of the rope around the exercise appendage to stretch it from the exercise to the last few inches.
Find a comfortable place to stretch on your bed, carpet floor or mat.
Separate the muscle or group you want to stretch, and then contract the opposite muscle. It relaxes the isolated muscle or group directly and is ready to stretch when it occurs.
The isolated muscle cannot be stretched slowly and quickly; Now stretch gently with your hands or rope. Move as far as you can, then hold the stretch for more than 2 seconds, and then release, doing this for a total of 5 repetitions in a separate muscle or group.
The reason for just 2-second stretches is that when the muscle is perceived to be forcibly stretched, it contracts to protect itself from over-stretching.
If you can overcome this shrinkage, you will reach even greater range.
Remember not to take more than 2 seconds, release, return to normal and repeat five repetitions. Try not to cause any contraction between stretching and make it as fluid as possible. If possible, try to stretch every day, remembering:
Work on one target muscle at a time.
Squeeze the muscle opposite the target muscle, which relaxes in preparation for stretching.
Stretch slowly and quickly.
Perceive that it is stretched and release it before going into its protective contraction.
Below are two exercises that can be done directly while you are at work to relieve stress and strain from your body.
1. Lie on the floor with your buttocks against the wall and lift your legs straight up against the wall. Bend your toes slowly towards your knees, hold for two seconds and repeat five times. It loosens your lower back and stretches your hamstrings and hips, providing instant relief for a tired back.
This exercise can be done anytime in the office, whenever tension and stress start to seem to increase.
2. Sit on a chair with one leg upright, bend your toes towards your knees, now bend towards that leg, pull your arms towards it and bring your head and shoulders back, hold for two seconds and repeat five times. This creates pressure on your lower back and neck.
Comfortable body:
More efficient
More easily trained for strength and stamina
Enjoys longer range motion
Balances more easily and injury is less
Recovers quickly from workouts and gets a better feeling...
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