How to make the most of a great stretch
NANAIMO (CUP) -- Stretching is a natural function we do on a regular basis, especially after long periods of inactivity. Stretching is important and good for our muscles for a variety of reasons, and these simple pointers can help you maintain optimum muscle health.
Stretching warms our muscles, making exercise safer and more efficient. The primary function of stretching is usually considered to be increasing flexibility. Stretching expands our limbs and joints, allowing them to move farther. If we exercise with tight muscles, we are more likely to hurt ourselves.
But even stretching requires muscles to be somewhat warmed up. President of the Canadian Academy of Sport Medicine, Dr. Ian Shrier, states that “studies consistently show greater range of motion increases after warm-up followed by stretching than after stretching alone.” Don't leap out of bed and immediately begin a stretching regime. Moving around for a minute or two, maybe jogging on the spot, moving your arms around, and doing a minor spinal twist (simply keep the pelvis facing forward while slowly looking over each shoulder a few times) should be enough to warm up muscles before beginning a stretch. When planning a jog, an aerobic workout, or a weight lifting session, start out with a walk, getting brisker as the muscles warm up. Then, do a stretch before launching into the more intensive workout. When a muscle is stressed, either through over-exertion or pressure, it tends to contract or tighten up. This can result in a charley horse, which is caused by actual tears in the muscle fibres. By stretching and warming up, muscles have a greater range of motion and are less likely to become stressed and damaged.
Nutrition also plays a major role in muscle health. Many women experience cramping and sudden constricting in their legs, or other major muscles, when they are pregnant. This is because the body is giving all of its extra nutrition to the developing fetus, leaving the mother's body lacking enough minerals, like calcium and magnesium, for optimum muscle function. Beyond pregnancy, calcium supplements may be recommended before bed to help muscles relax.
However, be aware that calcium prevents some absorption of magnesium, which is why the two are often combined in supplements. Excess calcium can also prevent the absorption of iron. Because of this, food sources that often naturally contain the proper balances of a variety of synergistic minerals, like calcium and Vitamin C, are always favoured over supplements as a source of high-quality nutrition. One way to get extra minerals is to use natural sea salt or rock salt that hasn't been processed and therefore still contains trace minerals. Milk is the most commonly promoted calcium-rich food, but green, leafy vegetables are another excellent source, as are sesame seeds. Try using tahini as a spread on toast, or as an addition to dips and sauces, and make hummus from scratch using lots of tahini.
Dehydration can also cause tight muscles, and prevent the flow of nutrients into the muscles. Drinking plenty of water is necessary at all times, but especially so when working up a sweat.
Stretching warms our muscles, making exercise safer and more efficient. The primary function of stretching is usually considered to be increasing flexibility. Stretching expands our limbs and joints, allowing them to move farther. If we exercise with tight muscles, we are more likely to hurt ourselves.
But even stretching requires muscles to be somewhat warmed up. President of the Canadian Academy of Sport Medicine, Dr. Ian Shrier, states that “studies consistently show greater range of motion increases after warm-up followed by stretching than after stretching alone.” Don't leap out of bed and immediately begin a stretching regime. Moving around for a minute or two, maybe jogging on the spot, moving your arms around, and doing a minor spinal twist (simply keep the pelvis facing forward while slowly looking over each shoulder a few times) should be enough to warm up muscles before beginning a stretch. When planning a jog, an aerobic workout, or a weight lifting session, start out with a walk, getting brisker as the muscles warm up. Then, do a stretch before launching into the more intensive workout. When a muscle is stressed, either through over-exertion or pressure, it tends to contract or tighten up. This can result in a charley horse, which is caused by actual tears in the muscle fibres. By stretching and warming up, muscles have a greater range of motion and are less likely to become stressed and damaged.
Nutrition also plays a major role in muscle health. Many women experience cramping and sudden constricting in their legs, or other major muscles, when they are pregnant. This is because the body is giving all of its extra nutrition to the developing fetus, leaving the mother's body lacking enough minerals, like calcium and magnesium, for optimum muscle function. Beyond pregnancy, calcium supplements may be recommended before bed to help muscles relax.
However, be aware that calcium prevents some absorption of magnesium, which is why the two are often combined in supplements. Excess calcium can also prevent the absorption of iron. Because of this, food sources that often naturally contain the proper balances of a variety of synergistic minerals, like calcium and Vitamin C, are always favoured over supplements as a source of high-quality nutrition. One way to get extra minerals is to use natural sea salt or rock salt that hasn't been processed and therefore still contains trace minerals. Milk is the most commonly promoted calcium-rich food, but green, leafy vegetables are another excellent source, as are sesame seeds. Try using tahini as a spread on toast, or as an addition to dips and sauces, and make hummus from scratch using lots of tahini.
Dehydration can also cause tight muscles, and prevent the flow of nutrients into the muscles. Drinking plenty of water is necessary at all times, but especially so when working up a sweat.
