Benefits of stretching before exercise

• Flexibility.
• Coordination of movement.
• Joint Mobility.
• Elasticity of muscles, tendons and ligaments.
• Ability to slip tissues.
• Fluency in all body movements.
• Postural hygiene.
• Change of metabolism.
• Improvements in the circulatory system.
• Relaxation of muscles after exercise.
• Work efficiently muscles.
• Reinforcement of the joints.
• Prevention of potential muscle contractions.
• Fast recovery after exercise.
• Resilience to exercise.
• Awareness of one's body.
• Knowledge of our physiology.

How to eliminate cervical pain

Several times a day, especially if you work at a desk. Only some specific stretching exercises will prevent cervical pain.

Hours and hours passed before the desk, with his head tilted forward and the muscles of the shoulders and neck made so unnatural, are the leading cause of cervical pain.

But they also remain much time sitting in the car, a sedentary life, practice or have practiced sports traumatic as boxing, football or rugby, are other possible causes of one of the most widespread disorder of our time.

The focal point is the back of the neck area, consisting of seven vertebrae, which in normal physiological conditions should present a curvature of posterior concavity and thereby ensure the alignment of the head with respect to the shoulders.

For this area go all the nerve pathways that regulate the actions of our body and locomotor For this reason, if the physiological curvature is not respected, not only begins to make water neck, but it appears a whole series of annoying disorders (shown in the box).

Therefore, for individuals' risk 'is advisable to use ergonomic chairs (which help maintain proper posture), put the computer screen in front and not on the side, getting up from his chair as often as possible for the legs desentumecer and perform some simple movements stretching muscle.

To this end, we present three exercises perfectly feasible to repeat daily, to prevent or relieve neck pain, stimulating the muscles paravertebral and the trapeze, in order to maintain the proper curvature exert a beneficial physiological and decompression of the vertebrae .

But first, to assume the position of departure: supporting the pelvis, back and head on a wall, with feet slightly apart from it, legs slightly bent and arms relaxed throughout the body. Now making the 'retraction of the chin', that is, bring the chin back to accentuate the chaps, but not lower our gaze, which must always go forward.

Now go to the three successive movements:

1. Autoalargamiento the conduct of the column, that is, trying to lengthen the neck upwards to separate the head from the rest of the body. Avoid contracting the muscles of the shoulders.
The result is almost imperceptible movement, while important to stimulate the muscles paravertebral. Maintain the contraction for about 8 seconds, alternating with 5 seconds of relaxation. Make 8 to 10 repetitions.

2. Keeping in touch with the head of the wall, make-ups about Slowly side of the head, always with an eye toward the front. Repeat 10 times on each side.

3. Always with his head supported, slowly turning his head and look sideways, forcing overcome without the position of "end of career". Also in this case, ten repetitions per side.

Stretching right to make fitness

It should stretch the muscles before you start?
The tendons and ligaments are like glue. What happens if I take a rubber that this cold and the stretching of a sudden? It is part and tears! That is exactly what can happen to the tendons and ligaments……, it can be / rip.

Obviously want to avoid this at all costs.
The correct way to warm up the muscles is doing well circulating blood into them. And this is achieved through the 2-3 series hot.

I never stretched my muscles, and I've never had an accident with some of my tendons or ligaments.

Contrary to popular belief, estirandote will not make you more flexible so that you are already.

Flexibility is something genetic. Correctly lifting weights, however, if it can increase the distance stretching a muscle.

Movements reducers of pressures

Only five minutes of stretching per hour, they can reduce the uneasiness practically, to calm the stress and to alleviate the pressure that he/she go accumulating in muscles and articulations to the long of one workday.

To counteract these uneasiness, you can elongate yourself and to walk a little or to stop and to make the exercises that next suggest you.

1- You open the hand until tensing it. Maintain it for five seconds this way, you relax, then he/she closes the grip for other five seconds. You repeat this exercise from five to ten times.

2- You interleave your hands behind the head and you press your scapulas it more than you can. Mantén this posture from five to ten seconds and you relax. You repeat this exercise from five to ten times.

3- You interleave the fingers after your shoulder with the palms toward inside. You elevate your shoulders. Mantén from five to ten seconds this posture and you loosen. You repeat this exercise from five to ten times.

4- You elongate both enhanced arms with the palms down. Mantén five seconds this position. You bend the arms to the height of the elbows with the fingers toward before and mantén this posture five seconds. Repeat it from five to ten times.

5- With your right enhanced arm in front of you and your relaxed fingers down, flexiona your doll up and under five to ten times. You change to the left arm and you repeat from five to ten times this exercise.

6- You massage the base of your thumb pressing smoothly with circular slow movements. The same thing can be made to alleviate the tense fields in your neck, shoulders and forearms.

How to breathe in each exercise type

As important as to practice the movements well when we exercise, you are to maintain the respiration in an appropriate way to take out this way the maximum party.

You are the key for the relaxation, since without the respiration it is impossible to take to good port any movement. Where you are not relaxation you are pressure. The form of breathing says a lot of our envelope physical and mental state, and of making it in an upset or superficial way, he/she can have negative effects so much physical as emotional.

In occident, you are hardly given importance to the respiration, but in east it is believed that, besides oxygen, when breathing among the energy that float in the environment, necvesaria for the operation of the organism.

For example, in relaxation disciplines like well it can be the yoga, the respiration is observed to take out you the maximum party. In the stretchings, the air is vacuumed by the naríz and you are ejected by the mouth. Everything it, without hurries, to relax the pressure.

Continuing with the example of the yoga, in him different respiration classes are used according to the person's level that you/they help to go a little further on in the posture.

In the Thai chi, several respiration types are also used, and you are important that this is abdominal, deep and soft.

Kindnesses of the stretching

The stretching is the base of any physical exercise, but I eat stand-alone modality you were implanted a pair of decades ago in North America. Thanks to these exercises, the muscles stay floppy and they are prepared for the movement in a soft way.

With 20 daily minutes of stretching practiced in any moment, either in a class, in the work, to the awakening, looking at the tele, going for a walk and other, the capacity of retrieval of our organism is perceived: the corporal and mental pressure disappears, the movement number increases and you improve your coordination, possible damages are prevented in articulations and muscles and you get ready to these to be used, you improve and you speed up the flow and you recover the correct posture of the body.

The stretchings are easy to make and affordable to people of any age. That yes, they should be carried out in a correct way and to adapt to the muscular structure, flexibility and grade of pressure of each one.

To make the stretching well involves to carry out it in a slow, relaxed way and concentrating on the carefulness in the muscle that are stretching out. The effort should be sustained between 10 and 30 seconds and the derivative pressure of the same debve to be soft and to diminish as the seconds pass. If you are not this way, the posture should be varied until the pressure is bearable and let us feel that the stretching you can sustain indefinitely. While the muscle stretches out, the respiration is slow and natural, and you should not be retained.

Likewise they are forbidden the sway movements and to force the pressure until arriving to the pain, since microscopic fissures can take place in the muscle fibers.

The stretching diminishes the corporal pressure and the mental stress; and of course, you allow to undelete the correct posture of the body.