Personal Training With A Twist

Helping women discover the benefits of fitness through strength training and belly dancing.

Flexibility

Flexibilty is a joint's ability to move freely in every direction or through a full range of motion.

Some of the benefits of stretching....

1. Increased physical efficiency and performance (A flexible joint requires less energy to move)

2. Decreased risk of injury

3. Increased blood supply and nutrients to joints

4. Healthier fluid around the joint ( helps prevent degeneration)

5. Increased neuromuscular coordination.

6. Improved balance.

7. Decrease risk of low back pain(lumbar-pelvic flexibility is critical in reducing stress to the lumbar spine)

8. Reduced stress- promotes muscular relaxation.

9. Enhanced enjoyment and a sense of well being during exercise.

Things to remember while stretching

1. Stretch when tissues are warm.

2. Breath and relax through each stretch.

3. Never force a stretch through pain.

4. Movement should be gentle and slow.

Here is a simple stretching routine that can be done daily.

Hold each stretch for at least 15 - 30 seconds.

Stretch out on your back and just relax and breathe.

Now reach with your arms and your feet with your feet flexed.

Bend your knees and bring your legs up to your chest, wrap your arms around your legs and roll back and forth and around.

Now bring one leg straight up hold the back of your thigh (alternate method is to use a rubber band or a towel wrapped around your foot and pull gently towards your head) This will stretch the back of your legs. Remember to flex your feet.

Repeat on the other leg.

Bring your right leg over to the left across your left leg, twist the torso and head to opposite directions. let your arms open up to either side and try to keep both shoulders on the floor, as you stretch your chest and back.

Repeat on the other side.

Now get on all fours and do a cat stretch by releasing and contracting your back.

From there come back down on to the mat for a child's pose. Come up to a crouched position and then slowly rise up by straightening your legs first and then your body until you are standing up right.

Now a couple of side stretches and some shoulder rolls and your done.

One very good reason to stretch is-
To Preserve Youthfullness!

Preserving youthfulness is an age old battle.There are many aspects of aging, some of which we can directly effect, some of which we cannot.

Stiffness and the loss of flexibility are regarded as the inevitable result of aging. But if you start a regular stretching routine now(no matter what your age) and make it a priority in your life you will be at an advantage.

Maintaining your posture and staying supple are so important to preserving youthfulness. Movement in general will help to stave off inflexibility. So keep moving and stretching, dancing and working out, make it a life long habit.

You will be happy that you did!

I hope this information is helpful. Please feel free to print out the pages and use them as guides.

Please check with your DR. before starting an exercise program.