Optimal muscle health depends on consistent stretching, essential vitamins for tendons, and effective recovery from soreness. Learn the best PNF techniques and stretches for major muscle groups to prevent injury and loss of tone.
Ligaments connect bone to bone and tendons connect muscle to bone. The function of these connectors is important for everyday activities and movements. But active people are prone to ligament and tendon damage due to the stresses of physical activity, especially repetitive motions.
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The muscle discomfort that generally occurs one to two days following a workout can be put at ease. Here are eight ways you can reduce soreness.
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Stretched ligaments and muscles, and pressure on your spinal nerve can cause pain in this region. Stretching to relieve this pain can help you reduce inflammation and improve reduced range of motion.
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The quadratus lumborum muscles in the low back are often tight. Stretches improve flexibility and mobility in these muscles.
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Muscles in your upper back can get tight, particularly if you sit a lot during the day. Thoracic paraspinal stretches decrease tightness in these muscles.
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Stretching the erector spinae requires rounding, or flexing the back. This can be done with the four stretches presented in the article.
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When hamstring tendons are strained or torn, they can really wreak havoc on not only your workout or athletic performance, but also on your everyday life.
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The tiny piriformis muscle can be a big pain in the rear end, particularly if it affects the sciatic nerve.
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A combination of cardio, yoga and strength-training will take your legs from weak to muscular in no time.
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Although it's not often talked about, fascia plays a large role in how your body feels. Take good care of it through stretching, rolling and other techniques.
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Leg weakness isnβt necessarily a problem. When you notice that your legs feel weak whenever you climb stairs, visit the doctor.
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Proprioceptive neuromuscular facilitation (PNF) is a stretching technique that takes advantage of the way your nervous system works to increase flexibility.
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The hamstring muscles are at the back of your thighs. Their primary purpose is to bend the knee.
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Hip extension is a movement you do everyday. It uses the muscles of the butt and thighs to help you walk and stand up from a seated position.
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Inner thigh muscles can get tight -- especially if you sit a lot during the day. Stretches improve flexibility in these adductor muscles.
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The gluteal muscles work together daily to propel your body forward, backward and side to side while maintaining your balance.
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Tailbone pain can disrupt just about every aspect of your life. Stretches can help relieve your symptoms.
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Stiff legs make you uncomfortable and can inhibit your movement. Use movement and stretching to ease the sensation.
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Tendons are tough, fibrous tissues that connect your muscles to the bones within your body. If a tendon is overused or overstretched during physical activity, the tendon can tear--a condition known as a ruptured tendon. Contact your doctor for further evaluation if you develop symptoms of torn tendons.
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The soleus and gastrocnemius are two of the muscles in your calves and are heavily involved in many of the exercises you perform each day. An adequate fitness program will incorporate stretching because it increases flexibility, improves circulation and range of motion, and reduces muscle stress.
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