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10/13/08
To Stretch or Not to Stretch
By: OPTP Inc. and William J. Smith
Along with cardiovascular exercise (which raises your heart rate) and resistance training (lifting weights), stretching is an essential component of a complete fitness regime, yet it is often the most neglected. People perceive it is too easy and, as a result, unnecessary. Many do not realize all the benefits that come from a regular stretching routine.
Why Stretch?
Benefits of Regular and Consistent Stretching:
* Improves and maintains flexibility and mobility
* Corrects bad posture
* Relaxes the Body and helps reduce stress levels
A good warm-up accomplishes two things, it improves muscle extensibility and loosens connective tissues, and it gets the neuromuscular circuits firing.
How to Stretch?
Target the major muscle groups of the body which include calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play. Warm up by walking while gently pulling your arms, or do a favorite exercise at low intensity for five minutes. Better yet, stretch after you exercise – when your muscles are warm and more receptive to stretching. Heat makes connective tissues (joint capsules, ligaments, & fascia) more pliable. As fascial pockets around muscles become warm, muscles can extend farther, allowing for an increased range of motion. Try to hold stretches for at least 30 seconds or longer if you can.
10/06/08
By: William J. Smith
Sitting, staring at a computer screen, and driving a car are all activities that each of us perform on a daily basis. These activities involve ‘static positions’ that involve little or no movement, hence decreased blood blow and oxygen flowing to the brain and neck region. Once oxygen flow has been decreased, concentration may diminish and a general set of lethargy can set in requiring stimulants such as caffeine and sugar to ‘wake-up’ the body.
Follow the link below to WebMD. Scroll down to find a link for neck stretches that can be completed at your desk or at home!
http://www.webmd.com/a-to-z-guides/neck-pain-prevention
9/22/08
Topic: Rotator Cuff Education
By: William J. Smith
The swimming portion of the Triathlon experience can be a welcomed one in training particularly with the pounding and repetitive strain that can occur during biking and running. A common complaint during the swimming training cycle is Rotator Cuff tendinitis. Many times complications in the shoulder can be alleviated by improving posture, strengthening shoulder girdle muscles, and revising training volume.
Visit the Atlantic Health System’s Interactive Webpage for an education on your Rotator Cuff, Scroll down to the Right Side:
http://www.atlantichealth.org/Morristown/Health+Information/Human+Atlas+Videos
9/15/08
YOGA AS A PERFORMANCE AID
Presented by: William J. Smith, Director of Education
Triathlon is a rigorous and challenging sport that calls on the Triathlete to exhibit strength, flexibility and muscular endurance. Non-traditional performance factors such as stability, mobility, and explosive power are as necessary in varying proportions during off-season and in-season conditioning programs.
Recently are researchers quantifying the benefits of Yoga. Relative to Triathlon are the one-legged poses that utilize hip, lower back, and torso stability. Deep breathing and visual imagery are also staples in a Yoga program.
View the Medicinal Benefits of Yoga in a Slide Show courtesy of Forbes: http://www.forbes.com/2008/08/29/yoga-medicinal-health-forbeslife-cx_avd_0901health_slide_2.html?thisSpeed=20000
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