Understanding the difference between dynamic and static stretching is essential for improving muscle elasticity and preventing injury. Discover targeted stretches for tight hamstrings and learn how to safely relieve a stiff neck or heel cord tension.
Stretch the muscles in your rib cage through breathing exercises, back-bending exercises and forward fold stretches. Your rib cage has two major sets of muscle layers: the external and internal intercostals. The external intercostals lift your rib cage and increase lung volume.
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You develop flexibility of your leg muscles just as you would train to improve your muscular tone. A regular program of stretching exercises will improve the flexibility of your leg muscles and the range of motion about your hip, knee and ankle joints.
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While it may be tempting to place your stretching routine on the back burner, there are multiple reasons to increase your muscular elasticity, or flexibility. Improvements in range of motion and athletic capability, stress reduction and better sleep are all benefits of a regular stretching routine.
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Successful tennis players incorporate stretching and exercise in their training programs. Stretching helps reduce injuries and improves flexibility, range of motion and balance. Tennis specific exercises focus on strengthening and training different muscle groups.
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Your quadriceps are located on the front of your thigh. Their job is to extend your knee and flex your hip. They are made up from four muscles: rectus femoris, vastas lateralis, vastas intermedialis and vastas medialis. These four muscles share a common insertion point in the quadriceps or patella tendon.
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Your esophagus stretches down from the back of your mouth to your stomach. It has a soft lining surrounded by muscle that helps push little lumps of food to your belly. A low or acidic pH in your esophagus can cause damage to the lining.
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If you notice pain while stretching your right arm, itโs likely you have an arm strain or sprain. The symptoms of strains and sprains are similar, but they affect different parts of your anatomy. Always consult with your doctor for a proper diagnosis and treatment of the pain in your arm.
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If you experience both lower back and hip pain, chances are theyโre related. In some cases, hip pain is a manifestation of a chronic back problem, just as lower back pain may be a result of tight hamstrings, weak abdominal muscles or inflexible hips.
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The hamstring is a dense muscle that tends to get tight, particularly if you spend many hours working on a computer. Knots may develop in spots where muscle fibers have actually bonded. Think of a knot as a balled-up rubber band. If you pull on it, the knot becomes more compact.
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Hunching at a desk, sleeping in an awkward position and overdoing a workout can all lead to back pain. If the pain is intense, it can limit your range of motion. Along with over-the-counter pain relievers, warm baths and massage, stretching can help relax your back and alleviate pain and stiffness.
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Sports massage focuses on optimizing muscle, tendon, ligament and joint health in order to prevent sport injuries or promote healing after an injury has occurred. It is commonly used before or after sporting events, or during training.
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Trauma tremors are compulsive or involuntary trembling that occurs after a shock or scare. Also known as the jitters, knocking knees and shaking like a leaf, such tremors are the body's way of releasing excess energy and stress.
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Flyers perform many types of movements within a stunt. From turning and bending to twisting and contorting, flexibility is important for any flyer. Without a solid stretching routine, you are at risk of injury from muscle tears.
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The lateral retinaculum is a ligament that helps hold your patella, or kneecap, in place. When the knee moves slightly out of place or becomes tilted in the joint, it can cause tension and pain in the lateral retinaculum. Stretching this ligament keeps the patella in place and the ligament healthy.
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The lumbar part of your spine is your low back, and it consists of five vertebrae which are referred to as L1 through L5. The discs between these vertebrae act as shock absorbers, and they also bear a significant amount of your weight.
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A proper stretching routine helps improve your running performance and speed. Dynamic stretching before a race warms up your muscles, preparing them for short and powerful bursts of energy. Post-race stretching, or static stretching, focuses on muscular elongation and relaxation and helps prevent soreness or strain.
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A stiff neck can arise due to a variety of causes, such as sitting or standing with poor posture, sleeping in an awkward position, or turning your head repeatedly or suddenly.
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The most common cause of broken ribs is a major blow to the chest, for example, from a fall or sudden impact, as in a sporting tackle. Often broken ribs are actually cracked or fractured and, while painful and tender, heal themselves over time.
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A lateral curvature of the spine to the left or right is called scoliosis, which commonly develops in people who participate in unilateral activities such as tennis. Scoliosis might also develop from birth defects of the spine or when one leg is longer than the other.
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Stretching is an important part of any fitness program. Before physical activity or any kind of sporting event, it loosens muscles, allows for better movement and reduces your risk of injury. Incorporate the two types of stretches -- dynamic and static -- into your regular workout.
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