Article # 539. Flexibility Activities

Flexibility -- along with aerobic exercise, strength-training and endurance -- is one important component of a well-rounded workout regimen. Maintaining and improving your flexibility can help prevent joint pain and stiffness, reduce your risk for lower back pain and prevent injuries. Whether you're a new exerciser or a regular at the gym, adding flexibility exercises to your workout routine can be a smart idea.

Identification

Just moving every day can help you maintain some flexibility, but true flexibility activities take your joints through their complete range of motion, stretching them in all directions. If you regularly stretch before and after a workout, you're already doing flexibility exercises, even if you don't realize it. Flexibility exercises are low intensity, so if your movements hurt, stop. Pain is a clear sign you're pushing your joints farther than you should.

Timing

For best results, aim to incorporate flexibility activities into your workout at least two to three times a week. Just as important as how often you add flexibility training to your workout is how long you hold stretches while you're doing them. Aim to hold each stretch for 10 to 30 seconds, increasing the duration as you build your flexibility.Types of Exercises

Flexibility exercises come in two different types: exercises you do standing or sitting up, often called standing stretches, and stretches that you must lie on the ground to perform correctly. Standing exercises include hamstring stretches, which stretch the muscles in the back of your thigh, and triceps stretches, which stretch the muscles in the back of your arm. Floor exercises include quadriceps stretches, which stretch the muscles in the front of your thighs, and shoulder rotations, which stretch your shoulder muscles. If you're new to stretching exercises, learning how to do them properly is important. Make an appointment with a physical trainer to learn proper form, or sign up for a class such as yoga or Pilates that emphasizes stretching.

Warning

As long as you listen to your body and stop if you feel pain, stretching is safe for most people. But if you have had a knee or hip replacement or if you have a condition such as arthritis that affects your joints, it's important to talk to your health care provider about the safest way to improve your flexibility. While you're stretching, resist the urge to bounce -- it can tear your muscles. Instead, hold your stretch steady. Warm up with a few minutes of walking in place before you start flexibility exercises, and don't forget to breathe normally during your stretch.

Article # 173. Balance Excercises Part 1

Balance Excerises (How to improve your Balance)

Balance is an essential part of sports performance. It is one part of proprioception, and it helps to keep your muscles working efficiently, and to improve your strength, power, and endurance.

How It Works

Balancing is often referred to as proprioception in the rehab environment. This is not exactly true. Proprioception is a combination of joint position sense, body awareness, and neuromuscular control. Balancing is part of proprioception, and is the easiest way to improve this important function.

When you have an injury, the proprioceptors in the joints are disrupted. In order to improve their communication with the muscles, you must challenge them to adapt to specific stresses. This is where the balancing exercises come in.

There are infinite variations of the single leg stand. Here are some ideas to get you started. The Tree Pose (left) is a personal favourite! It's easy to incorporate balance exercises into your everyday activities. Balance on one leg while talking on the phone, brushing your teeth, or standing in line at the post office.

The simplest of balancing exercises is the single leg stance. It is exactly as it sounds...you simply stand on one foot for a certain amount of time. I have my patients start out with 20 seconds, and then progress all the way up to 1 minute as they become more comfortable.

The single leg stance is a great way to start working on your proprioception and balance after an injury, especially an ankle, foot, or knee injury. Once you master this exercise, it is time to challenge the body and joints even more.

 

SINGLE LEG STAND



Single Leg Stand, unassisted



Try moving your free leg forward, to the side, then back, while balancing on your standing leg, or try swinging your free leg front and back. At first you may need to hold on to the back of a chair or other stable surface, but work towards the goal of balancing on one leg without holding on to anything (including your breath -- remember to breathe while balancing!).



Single Leg Balance, using bench for assistance





 

Single Leg Stand with Knee Bend and Arm Reach



DYNAMIC BALANCE

It is also important to work on maintaining your balance while moving through changes in body position (e.g., when you're walking) and when moving over unstable surfaces (grass, cobblestone).

Pictured at left is what I call the "Rolling Stride." Focus on a natural stride where the heel hits first and you push off with your toes. Concentrate on lifting your toes as your heel makes contact with the ground. No shuffling!

 

 

A LITTLE MORE ADVANCED...



Walking on Balance Disks



This exercise is quite advanced. Try it with pillows if you don't have balance discs on hand (and let's face it: who else but a fitness instructor would have those around the house?). Start by holding on to a counter or other stable surface until you feel confident enough about your balance to go 'hands-free'.