medicine contraindications

The Importance Of Stretching

Author: David Osgathorp

Through bad lifestyles, repetitive sports or general lack of movement we have created chronic cases of bad posture brought about by muscle imbalances. By imbalances we mean, some of the muscles have become weak and lazy and are allowing other muscles to do the extra work as we move around- these become short and tight.

When there are muscle imbalances around joints such as the spine, shoulder or knee, the tight muscles pull the joint out of position as the weak ones are no longer able to counterbalance the pull. The result? Pain and inflammation.

How do most people deal with their pain and inflammation? They take anti-inflammatory tablets! This will not get that stressed shoulder back into position, it may numb the pain for a short while but you can guarantee it will be back. So instead of taking a pill to numb the pain we should correct this imbalance ourselves and bring the joints back to their optimal alignment.

This can be done with a simple stretch and strengthening program designed to attack those short/tight and long/weak muscles.

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As you take yourself through the stretch checklist pay particular attention to the muscles being stretched. How tight do they feel?

a) Is it almost painful to move into the stretch? If the answer is yes, you have found a short tight muscle that has been working too hard. For each one that feels this way, give it a tick and add to your stretch list. This may need prolonged stretching over a number of weeks, hold the stretch at the point you feel discomfort- not pain! Try holding for up to 30 seconds x 2-3. Over time this should start to become easier.

b) Can you feel tightness but its not too painful? Again if the answer is yes add this to your list. However after a few days stretching this may ease off with any tightness disappearing. At this point, cross this stretch off your list.

c) Are you feeling no stretch at all in that particular muscle? If this is the case, cross this off your list, this muscle is either at a normal length or has become long and weak. In which case strengthening is necessary not stretching!

Create your stretch program by going through the list right now! You will be halfway to creating a better posture and better you! Just stretching alone may alleviate those painful symptoms. Try this for the next few weeks and you will be ready to take it to the strengthening phase. Thus ensuring you remain in this position of ideal alignment forever!

Article Source: http://www.articlesbase.com/fitness-articles/the-importance-of-stretching-378214.html

About the Author

David Osgathorp Owner, All About You Performance & Wellbeing. Unit 3 Broadbent Close, Highgate, London, N6 5JW. Tel: 020 8348 9706, Mob: 07779 729122. If you would like more information then pleas contact us via the website: http://aayou.co.uk/default.aspx

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90/10 Diet by Joy Bauer A Review

Joy Bauer has taken her perky nutrition and health advise she dispenses on The Today Show and created a diet that can help people lose weight the right way.

How the 90/10 Plan Works

The basics of the plan are simple; you eat a healthy diet 90 percent of the time and 10 percent of the time you are allowed other foods. Those other foods would be “comfort foods.” In her book, she calls them “fun foods” which removes the stigma of being naughty or forbidden foods.

Her book is the basis for the plan – “The 90/10 Weight-Loss Plan: A Scientifically Designed Balance of Healthy Foods and Fun Foods.” For the 90 percent, she offers two weeks of meal plans to get you started. During this time you learn about portion control, the amount of calories you should be eating for your body and how to get the good foods in that you need without feeling deprived. There are three diet plans in the book based on calorie consumption – 1200, 1400, and 1600.

There is even a list of “fun foods” for you to examine. It is a fact that when you feel like you can’t

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have something, you will want to eat it even more. Having a list of these foods puts some dimensions and measures on the excesses we can enjoy.

Results

This diet plan is great for those who don’t like to be told what to eat all the time. You are given guidelines to help you choose what foods are healthy for you. Many people have found success with this plan because this diet doesn’t have a lot of rules to contend with, so it can fit into plenty of lifestyles.

Here’s the Skinny

For people who need more control, this may not be the diet for you. But, if counting calories seems cumbersome to you, this may work great. You can follow the sample meal plans or come up with your own from the other foods mentioned.

One drawback is the fun foods – not eating them but fitting them in. you will have to breakdown your calories so you can include them each day without going over your limit. But, your food choices (pick filling foods) will determine how much satisfaction you get out of each calorie. This plan doesn’t stress exercise but it is important to add in.

Want your cake and your broccoli? Try the 90/10 diet plan.

Click Here to Learn more about the 90/10 Diet by Joy Bauer

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