We all know that a stretching routine, when done correctly, has many benefits. From the time you wake up in the morning and yawn until you go to bed at night, we use our muscles constantly. By forming a habit of stretching into your daily activities you can increase your flexibility and enjoy a greater range of motion. You will also notice that your movement will have a more fluid and graceful motion.
At Home Stretches
There are several ways to get at least some stretching worked into your day just by doing everyday chores in a slightly modified way. For example, you can stretch while you are standing at the sink, stove, or even at the grill (this is for men also!). Stand with your legs and back straight, stand on your tip-toes for 10 seconds, then stand flat footed for 10 seconds. Repeat this for the entire time you are standing there. It will stretch and firm up your calf muscles, thighs, and bottom. It will get easier once you make a habit of this. If at first you only do this little stretch for 10 minutes, try 15 minutes the next time. Try to think of all the times throughout your day when you can get a quick leg stretch in. Some examples are waiting in line about anywhere, at the copy machine at work, and pumping gas.
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Some stretching routines can even make housework seem more fulfilling. Simple things like removing the clothes from the washer and putting them into the dryer can be turned into a stretch. Think of the videos we’ve all seen on television, the “bend and reach”. Bend sideways with one hand on your hip, reach with your other hand to get clothes out of the washer, turn and squat at the knees keeping your back straight, and with both hands put what you grabbed into the dryer. Then you can trade arms. It’s very simple and just this one little change in doing the laundry can stretch most every muscle in your body. It even helps to count along the way.
This is something you can do as you put the groceries away, cleaning off the table and loading the dishwasher, and even cleaning the kids’ room. Just remember to do these stretches correctly. Try to always keep your back as straight as possible and use slow, steady motions to increase flexibility.
The foot lift is another easy stretch that you can do while at home or in the office. This can be done sitting at the dining room table, at your desk, or anywhere you have a solid, straight chair. Sit with your back straight and feet flat on the floor, shoulders back and relaxed. Lift your feet with your toes pointed up and keep them lifted for as long as you can. Slowly put your feet back flat on the floor and repeat. This stretches the backs of your legs very well. Again, using slow steady motions instead of fast or jerking motions will keep you from actually pulling a muscle or causing any injuries.
End-of-Day Relaxing Stretches
At the end of your day there is another stretch you can do while relaxing. You can do this stretch while lying on the couch, watching television, or lying in bed. You can even still hold the remote and watch your favorite show or read a book. While lying on your left side, with your body straight, slowly lift your right leg straight up as high as you can. The longer you can hold your leg in the air the better. Then slowly lower it down and relax. Do this a few times then roll over and lift your other leg. You can even add another stretch to this if you’d like. Roll over onto your back and lift both legs together. When doing this stretching routine you can hold the backs of your legs for more support if needed.
Once you start making these small changes you will begin to see many places and ways that a stretching routine can be added into your daily activities. Trying new and different ways to add a beneficial stretching routine into your day can be a wonderful way to improve your overall wellness and flexibility.
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The Zoga daily stretching routine is said to relieve joint pain and stiffness and reduce muscle spasms. It is also designed to increase energy, reduce stress and increase range of motion. In addition, the stretching routine will lengthen muscles, decompress joints, improve posture and enhance athletic performance. Here is a comprehensive overview of the Zoga Stretching Routine.
What is Zoga Stretching?
Zoga was developed by Dr. Suzanne Osborne of Pure Life Inc. Dr. Osborne is also the author of the book “Pure Life, The Pura Vida Journey”. She is a retired Doctor of Chiropractic and is now an active holistic health and fitness educator.
When done daily, these low-impact stretches will increase your flexibility. In addition, some people say that it just makes them feel better. There are many stretching routines available today; however Zoga is different because instead of focusing on one body part it is more like a simple version of Yoga. You move your entire body to create a flowing circuit of stretching instead of isolated stretches. Zoga is based on physical therapy and rehabilitation style stretches.
Anyone can perform the Zoga stretching routine to increase flexibility in a quick and easy fashion without much thought; however it is designed in a specific order to relax some joints and muscles before stretching others. Zoga stretching routine can be completed it 8-10 minutes per day, divided into two parts. Part one is standing and part two is done on the floor. Some folks prefer to start with part 2 first thing in the morning, while still in bed. This is especially helpful for the elderly or those suffering from lower back pain or arthritis.
Don’t worry about going to a gym for these stretches. All you need is a little space to stretch and a thick mat. The more padding the better it is. To get started
Advantages of introducing some sort of stretching routine into your normal exercises are numerous. Flexibility exercises in addition to stretch training gives the body the ability to improve its range of motion. All of the joints as well as the muscle tissue around it may become weak and could only have limited range of motion over time if rarely ever used. With the help of exercise and frequent training, the joints may become much more flexible plus the muscle tissue built up to help support each movement. Besides improving your joint’s capability to move, flexibility routines also help provide balance to your muscle groups throughout periods of exercise and physical activity. This is effectively improved by regular flexibility training and stretching exercises. This will help to supply various benefits:
1. Flexibility exercise helps enhance physical efficiency. If done routinely, it can help
Implementing a stretching routine into your training will improve your performance in any sport. Tennis requires cat-like reflexes with short bursts of strength and speed. These short movements may not allow the muscles to extend their full length. When muscles are strenuously worked they become tight and can lose their elasticity unless properly stretched. Yoga exercises can increase the body’s range of motion and restore the elasticity of the muscles. Without muscle elasticity you will not be able to perform at your highest potential. A solid stretching routine can give you that edge on the court.
Using yoga techniques makes it possible to retrain the muscles so they learn that it is acceptable to go beyond their normal limits. Most tennis athletes play in a constant state of muscle tension. Yoga trains the body to relax muscle tension. Learning to begin your game in a relaxed state could mean gaining an extra step on the ball.
Yoga breathing exercises can help improve endurance and stamina. When exerting in sports or exercise we often hold our breath as a way to create strength. Yoga trains the body to create strength through breathing control. Holding your breath at points of exertion takes a great deal of energy that could be used during long sets or matches.
It is simple to learn the correct breathing form while doing a yoga pose. Exhale during the execution of a pose until you feel the muscles’ full length of stretch (maximum resistance). Never hold your breath. Breathe normally and listen to your body. Hold the pose for 30 seconds, and then release the pose slowly. With continued practice of yoga poses you’ll soon be able to apply breathing techniques in everyday routines.
The Spine Twist
One yoga stretch that is great for tennis players is the simple spine twist. Adding this to your stretching routine is excellent, especially for rotational sports. It can help increase flexibility of the shoulders, back and hips. Remember to apply the breathing technique to this pose. This stretch will help you maintain sideways mobility of your spine. It is easier to watch this one rather than to try to explain
Mind & Body
The physical benefits of yoga, like increased strength, stamina, balance, and flexibility, help tennis players meet the demands of the game. Your body is constantly being thrown out of balance while playing tennis. Your elbow and wrist take a beating along with your knees, calves, and ankles. As you lunge for passing shots and during the serve your back get twisted and jerked. Anyone who has played knows that tennis is very hard on your body. Adding a stretching routine to your training can help restore the balance and flexibility of your muscles.
Try these yoga poses to increase your flexibility and give you the edge on the court.
1. Tree pose (vrksasana) to strengthen the legs, open the hips, and improve balance and coordination.
2. Triangle pose (trikonasana) to strengthen and stretch the hamstrings, open the chest, and promote balance.
3. Warrior II pose (virabhadrasana II) to strengthen quads, calves, and Achilles’ tendons; expand range of motion; and teach you to move from the hips.
A total body conditioning and flexibility stretching routine is essential for the avid tennis player. Yoga techniques could be the edge you need in developing your game. Yoga can improve your game on many levels, most notably working on your flexibility, power, balance, injury prevention and mind control, all which will improve your tennis game and overall well-being.
You can combat fatigue during your flight with these simple stretching routines. This is the easiest way to stay refreshed, relaxed and comfortable during your flight. Exercising while you travel will help restore balance by keeping muscles relaxed and reducing soreness and stiffness.
At the airport while waiting for your flight, try not to sit. Instead, continue to walk around, or do standing bends. Don’t worry; you will probably never see these people again. Once seated on the plane try to take deep breaths that will help relax your muscles. Sit with your feet flat on the floor and try to stay away from leaning or slouching back into the seat. Scoot forward and sit up tall, relaxing your shoulders.
Important tips: Get up at least every hour and walk the length of the isle. Walk to the restroom a few times; you may want to also do the neck tilts or shoulder rolls while walking. This will also put other travelers at ease…they will see what you are doing and may join you! Also drink plenty of water. A bottle while you wait to board and another on the plane is a great idea.
The point is to keep your blood circulating. This will also help prevent deep vein thrombosis, which is a
While implementing a stretching routine into your workout is very important, performing it correctly is equally as important. There are several simple guidelines to follow that will protect you from injury while stretching and will also help minimize muscle soreness after your workouts.
Breathe!
We’ve all heard this before, but breathing is the perfect “counter” for us during our stretching routine. Take deep breaths as you stretch. It is a good rule of thumb to hold each stretch for a total of 5-6 deep breaths or about 30 seconds and up to 60 seconds for really tight muscles or problem areas. As you exhale each time, extend slightly deeper into the stretch. When you inhale you should relax the stretch slightly and contract the muscle.
Do’s and Don’ts
Don’t bounce as you stretch. This opens you up to muscle tearing and injury. Bouncing as you stretch can cause small tears, called microtears, in the muscle, which will leave scar tissue as the muscle heals. This scar tissue will tighten the muscles even further, making you less flexible.
Don’t overstretch. Your body will tell you its limits…listen to your body. A stretch should be tight, but not painful. If you overstretch you might create an automatic myotatic reflex that will actually cause the muscle to recoil and tighten up to try to protect itself from tearing and injury. You know you have gone too far if you feel pain as you stretch.
Do warm up your muscles first. If possible try and make the warm up as similar to your workout activity as possible. For example some light jogging in place prior to going for a run. Cold muscles simply don’t stretch. Get the blood flowing through your muscles by first performing a minimum of 5 – 10 minutes aerobic work.
When to Stretch
Are you supposed to stretch before or after your workout? That is a very good question. The answer is both. Before running or working out it is important to warm up muscles and get more oxygen to them. A great warm up is jumping jacks for a few minutes then a brief stretch of each of the major muscles. After running or working out, a good stretching routine will help to remove lactic acid from the muscle. This in turn reduces muscle soreness, which promotes better flexibility. You can also perform your stretching exercises while resting between lifts during your strength training.
Helpful Tips
After your workout when you are all sweaty, take a hot shower first and then stretch. The hot water will help relax the muscles and you’ll get the best stretch.
Follow this general guideline for a safe stretching routine.
Studies have found that when you follow your warm-up with a stretching routine you will increase your range of motion. While flexibility can be genetic, it can also be developed and improved by implementing a solid stretching routine into your workout.
Be sure to check with your doctor or physical therapist before you start a stretching routine.
People are always asking whether or not they should be implementing a stretching routine into their regular workouts. What they should be asking instead is when and how they should be stretching.
Stretching increases your flexibility, which will give you more range of motion and will lower your risk of an injury. Many sports injuries are easily avoided when you implement a proper stretching routine into your workout.
Stretching before you start any workout is very important to avoid injuries, but if stretching is done incorrectly you can cause as much damage as you prevent. The first thing to do is warm up your muscles. Cold muscles are far more likely to be injured than properly warmed up muscles. Light cardio exercise for 5-10 minutes will raise your body temperature to a nice level and your muscles will be far more receptive to the stretch. Think of your body as a high performance race car. You wouldn’t just turn the key and jam your foot on the gas. You need to warm up your motor before racing so it performs at the highest level.
How to Stretch
When stretching a muscle it is important not to stretch too much and cause injuries. Stretch as far as you can go and hold that spot for at least 30 seconds.
This should be done in 5 deep breaths and with each exhale relax more deeply into the stretch. You will feel the tension ease; this is called “muscle melting”. You will be able to feel the lengthening of the muscles and over time you will increase your flexibility with these stretching exercises.
Always use a smooth motion during your stretching routine and NEVER start to bounce as you stretch. Many people will do this thinking they are getting more out of their stretch. In reality, this is one of the most common causes of muscle tears and ligament injuries.
Breathing is another important thing that people forget while stretching. It sounds so simple but most people will start holding their breath when their body is put under stress, like lifting weights or during a stretching routine. Steady breathing will relax your muscles and keep them sufficiently oxygenated, which will prevent injury.
Stretching after your regular workout is another important way to improve your flexibility and this will also help prevent soreness from your workouts. After an intense workout, your muscles build up lactic acid. This is what causes the soreness in your muscle and why some people will skip working out or even stop altogether. By implementing a solid stretching routine you will lower the chances of sore, stiff muscles that leave you thinking of excuses to stop working out.
Precaution
If you are injured it is recommended that you do not continue your normal stretching routine without first
consulting with a doctor or physical therapist. Continued stretching of a torn muscle can make the injury worse and
prolong your recovery time. Always consult with a physician before starting any type of exercise program.
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Don’t worry about going to a gym for these stretches. All you need is a little space to stretch and a thick mat. The more padding the better it is. To get started
This should be done in 5 deep breaths and with each exhale relax more deeply into the stretch. You will feel the tension ease; this is called “muscle melting”. You will be able to feel the lengthening of the muscles and over time you will increase your flexibility with these 
