The Top Stretches for Sore Muscles

One of the byproducts of a great workout is muscle soreness. While people of all fitness levels may experience muscle soreness, beginners may experience it most often. Muscle soreness can occur 24 hours after a workout and can last anywhere from two to five days and is completely normal.

Muscle soreness will dissipate over time, but gentle stretches may help alleviate the discomfort as well. Here are the top stretches for muscle soreness:

All exercises should be done slowly and gently. A person’s range of motion may be reduced, so the stretches should be adjusted accordingly.

Chest

• Stand and clasp hands behind you
• Extend arms downward towards the ground and slowly look up towards ceiling
• Hold for 10-15 seconds then release

Note: This stretch is effective for sore muscles as well.

Shoulders

1. Shoulder Stretch #1

• Hold a chair, bannister, or anything stable at waist level
• Standing at arms distance, slowly lean forward, keeping arms and back straight
• Hold at bottom for10-15 seconds then release

Note: Tucking the chin into the chest will stretch the back as well.

2. Shoulder Stretch #2

• Stand with both arms extended outward, parallel to the ground
• Slowly move arms in forward, circular motion with narrow, circles
• Gradually widen the circles
• Stop and reverse the circles, starting with narrow circles then wider circles
• Perform 10-20 repetitions

Quadriceps stretch

• Stand placing right arm on wall or door for support
• Raise left leg and grab ankle with left arm
• Slowly bring leg up, pulling ankle close to your body
• Hold for 5-10 seconds then repeat with right leg

Note: This exercise may not be suitable for those with knee problems. Consult with your physician before trying this exercise if you have knee pain or suffered a knee injury.

Hamstring Stretch #1

• Stand with feet shoulder width apart
• Slowly bend at hips and touch toes
• Hold for 10 seconds then release

Note: If range of motion is diminished, reach as far as you can comfortably. Do not overextend. Tucking the chin will stretch the lower back as well.

Hamstring Stretch # 2

• Lay on back with both legs extended
• Slowly raise left leg to vertical position with bottom of foot facing ceiling
• Clasp back of hamstring with both hands
• Keeping thigh in upright, bend at the knee then slowly raise again
• Perform 15 reps then lower leg to starting position
• Repeat with right leg

Note: Range of motion may be limited, so do not attempt to overstretch or overextend leg.

Hamstring Stretch #3

• Sit on floor legs comfortably apart
• With right knee bent, slowly reach forward towards left ankle
• Hold part of leg you can reach comfortably for 10 second
• Release and return to center
• Repeat on right leg

Note: Tucking chin into chest will stretch lower back as well. This exercise can be done with knee bent or both legs straight.

Calf Stretches

• Lean onto wall with arms fully extended
• Stand with right foot back, left leg bent
• Lean towards door while keeping heel of right leg on floor
• Hold for 15 seconds then release
• Repeat with left foot back

 

Muscle soreness is common after exercise. A combination of rest and light stretches will allow the body to recover and be ready for future exercise sessions.

Source: https://www.dynaprodirect.com/blogs/articles/125957379-the-top-stretches-for-sore-muscles

Fitness Equipment: Jump rope – A Fun Way to Look and Perform Better!

A jump rope isn’t just a toy for the playground anymore. Instead, it is a great piece of equipment for a full-body workout. A jump rope easily tones your arms, legs and core, and it is a powerful tool for some high-intensity cardio.

It is important to realize that a jump rope is not only beneficial for cardio workouts, though. It can also drastically increase balance, and it quickly boosts coordination, leaving you more agile than ever. Jump ropes fast-twitch muscle fibers in adapting to become more reactive and explosive. Beyond just that, a jump rope helps strengthen your bones and allows joints to stay strong and elastic.

You probably know most of the classic jump rope exercises, such as two-foot jumping or skipping rope (one foot lands while the other launches), but did you ever think of what else you can do with a jump rope? Other important exercises include backward jumping, side jumping, single leg jumps and high knee jumps. These exercises will engage even more muscle groups throughout the body and (literally) keep you on your toes.

A jump rope can be used for a stand-alone workout, but it is also easy to integrate it into a circuit workout. By combining intervals of body-weight resistance training with jumping rope, you are able to achieve strength training and a cardio workout in a single session. It can also be used in combination with other equipment, such as resistance bands or exercise balls to add even more variety.

Jumping rope is a fierce calorie burner, and it is lower-impact than running. At the beginning, you will need to get used to the rhythm of the rope and practice your jumping. Start off by doing just a minute as a time, but work toward longer and faster repetitions as you grow more comfortable. Soon enough, it will be as easy as jumping double-dutch in the schoolyard.

As with all workout equipment, safety is key to performance. When jumping, you should keep your knees at a slight bend with the rope at hip height. Make sure to keep your torso upright. Stand with good posture, including the chest forward and shoulders back.

Whether you are new to the idea of working out with a jump rope or you are a tried-and-true believer, there is no doubt that a jump rope can help increase your performance in ways that you may not have imagined. Why wait any longer? You may as well just jump in!

Source: https://www.dynaprodirect.com/blogs/articles/124420611-fitness-equipment-jump-rope-a-fun-way-to-look-and-perform-better

Top 4 Benefits of Using Resistance Bands During Workout

Don’t have time to work out? While some see this an excuse, there may be some truth to it:

A Gallup poll reports that adults employed full time in the U.S. report working an average of 47 hours per week, almost a full workday longer than what a standard five-day, 9-to-5 schedule entails. In fact, half of all full-time workers indicate they typically work more than 40 hours, and nearly four in 10 say they work at least 50 hours.¹

When family responsibilities, commute to and from work, and other activities are factored in, not having the time (or energy) to exercise every day for sixty minutes is understandable.

As a society, we are busier than ever, and this trend doesn’t appear to be ending anytime soon. A person’s health is still a top priority, so getting exercise is critical. While people feel they may be too busy to go to a gym or work out consistently, resistance bands allow even those with the most hectic schedules to get an effective workout anytime, anyplace.

The Benefits of Resistance Bands

Resistance bands (or exercise bands) offer many benefits:

Portable.

Resistance bands can be folded and used at the office, at home or on vacation. They can easily fit into a suitcase and used at a moment’s notice. All a person needs is a door, table, bannister or other stable place to anchor the band.

Variety.

Resistance bands can be used in a variety of ways, allowing a person to get a challenging full body workout.

Inexpensive.

A set of resistance bands can be purchased for less than the price of a monthly gym membership.

Ease of use.

Unlike lifting heavy weights, resistance bands are safe to use alone without a spotter or someone close by.

Full Body Resistance Band Workout

Here’s a great resistance band workout:

Chest

• Stand with feet planted, one foot in front of the other, wide stance, leaning slightly forward
• Bring hands up slightly below shoulder with elbows bent
• Exhale and push forward to full extension
• Inhale as arms are returned to starting position
• Perform 1-3 sets of 15 repetitions

Muscles worked: chest, shoulder, triceps and core.

Note: These exercises can be performed slowly or quickly to activate fast twitch muscle fibers and explosive movements. Standing further away will increase the resistance.

Back

Bent-Over Row

• Stand on the resistance band, feet shoulder width apart.
• Keeping back parallel to the floor, exhale and bring resistance bands up towards navel
• Inhale and lower
• Repeat
• Perform 1-3 sets of 15 reps

Note: Looking forward will help keep the back in the properly positioned.

Variation:

Back Extension

• Sit on floor with resistance band looped around both feet
• Keeping the back straight, exhale and pull resistance bands towards navel
• Exhale and return to starting position
• Repeat
• Perform 1-3 sets of 15 reps

Muscles worked: Back, biceps and shoulders

Note: Both exercises can be performed quickly for explosive movements, or alternating one arm at a time.

Shoulders

Side Lateral Raise

• Stand on resistance band, feet shoulder width apart
• Exhale and raise both arms parallel to the ground
• Inhale and lower
• Repeat
• Perform 1-3 sets of 15 reps

Muscles worked: Side deltoids

Note: a closer stance or just one foot on the band will decrease the resistance.

Front Lateral Raise

• Stand with one foot or both feet on resistance band
• Exhale and bring arms out in front of you until they are parallel to the floor
• Inhale and lower
• Repeat
• Perform 1-3 sets of 15 reps

Muscles worked: front deltoids

Biceps

Bicep Curls

• Stand with one foot or both feet on resistance band
• Keep back straight and exhale as arms are curled up
• Inhale and lower
• Repeat
• Perform 1-3 sets of 15 reps

Muscles worked:biceps

Triceps

Triceps Kickback

• Stand with one foot on end of resistance band
• Hold the other end of the band with right hand, keeping arm bent
• Hold band in hand like a pulley with left hand
• Exhale and extend arm behind you until straight
• Switch hands and repeat
• Perform 1-3 sets of 15

Muscles worked: triceps

Leg Exercises

Resistance Band Squats

• Stand with feet planted on ground, resistance band underneath
• Keeping arms at shoulder level, inhale and squat down to seated position
• Exhale and stand up straight
• Repeat
• Perform 1-3 sets of 15

Muscles worked:thighs, hamstrings, glutes, core, shoulders

Note: A wider stance will increase the resistance

Resistance Band Leg Kickbacks

• Start on all four’s with hands holding ends of resistance band
• Loop band around right foot
• Exhale and extend leg back, slightly towards ceiling
• Inhale and lower leg back towards starting position, but not letting the knee touch the floor
• Repeat
• Perform 2-3 sets of 25 on each leg

Muscles worked: thighs, hamstrings, glutes, core

Abs

Standing Exercise Band Twist

• Loop exercise band around sturdy object
• Stand with exercise band on your right
• Hold exercise band in both hands and exhale as you rotate body to the left, keeping feet planted
• Inhale and return to starting position
• Repeat
• Perform 3 sets of 15 reps

Note: Perform exercise slowly initially to minimize risk of injury to back or spine

Exercise bands are a great way to work the entire a body in a short amount of time. Resistance bands come in many levels of resistance and can be of benefit to all fitness levels.

When performing the various exercises, squeeze the muscle at the height of the movement and visualize the muscle working. A person may be pressed for time, but resistance bands may be exactly what they need to get in shape.

Source: https://www.dynaprodirect.com/blogs/articles/123021763-top-4-benefits-of-using-resistance-bands-during-workout