Here are five fabulous stretches to work into your daily stretching regimen to keep your body loose, limber and tension-free.

Neck Stretch

The range of motion is often restricted in the neck, so stretching this area daily can prevent tension and headaches that often accompany tightness in this area.

To do a basic neck stretch, begin with your head turned to one side of your body. Slowly bring the head around the front of the body, getting the chin as close to the chest as you can. Finish the stretch by turning your head to the opposite side of the body. Repeat this motion, slowly and deliberately, a number of times to fully loosen tension in the neck region. Stretch the neck as far as you can during the movement to gain the full benefits of the stretch.

Shoulder Stretch

The shoulders also carry much of the day’s tension, so release your stress with this simple shoulder roll.

Begin by bringing your shoulders slowly around the front of your body, raising them to the ears and then bringing them back around the back. Begin with small circles and then work to larger circles as your muscles become looser. Do ten repetitions of forward rolls, and then switch to ten backward rolls to work through all of your shoulder tension.

Side Stretch

This easy stretch works most of the muscles in the back, especially if you use your arms to make the stretch even bigger. Stand up straight and raise one arm over your head. Slowly bend at the waist in the opposite direction of the arm that is raised. Hold the bend for 10-15 seconds, and then straighten the body again. Repeat this process on the opposite side.

Hamstring Stretch

This stretch works the lower back and calves, as well as the hamstring. Sit on the floor with one leg spread in front of you and the other bent toward your body. Keeping your back straight, slowly lean your arms and head toward the outstretched leg. Hold the stretch for a few seconds, and then slowly rise back up to a sitting position. Repeat this stretch on the other leg.

Calf Stretch

To prevent cramping in the calf muscle, try this stretch every day. Stand up straight facing a wall, with about an arm’s reach between you and the wall. Place your hands against the wall and slowly lean in, keeping your back and legs straight as you lean. Hold the stretch for a few seconds, and then push yourself back up to a standing position once again.

A few simple stretches in just a few minutes a day can reap huge benefits. Daily stretching increases circulation and flexibility and promotes full range of motion throughout your life. When muscles are loose and flexible, the body is less prone to injury as it ages. Begin with these five stretches to thoroughly work the major muscles of your body and enjoy the many benefits daily stretching provides.

Related articles

• Total Body Stretch: 3 Quick Moves (healthnews.ediets.com)
• How to Warm Up for Exercise (fitness.suite101.com)
• Reduce Back Pain Through Exercise (brighthub.com)

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In the first installment, I talked about several of the common problems athletes have that make them perform more like an oversized truck and less like greased lightning.  In this installment, I’ll give you some solutions to those problems.  Let’s get to it!

Problem #1: Bad Feet
Solution: Spend Some Time Training Barefoot.

One simple thing you can do for bad feet is spend a little bit of time each week training barefoot. Your body won’t let you move in a rearfoot dominant posture when you’re barefoot because it’ll hurt too much.

As an experiment, try taking your shoes off and lightly jog a few steps down the street. You’ll probably find the ONLY way you can do it is to get up on your forefoot.

Also, pay attention to which muscles you “feel” the movement driven by when you run barefoot.  I don’t recommend training on concrete regularly. but if you have access to a fairly soft surface (grass is ideal and most carpet works fine), don’t hesitate to scrap the shoes for a while.

Here is a video that clearly shows the difference between running with shoes on and off.

The idea is to do enough barefoot training that your feet strengthen and begin to favor the barefoot posture even when wearing shoes. Even 20 minutes once a week on grass is helpful.

If barefoot training isn’t an option you can always train in lighter footwear that helps mimick barefoot running. Shoes like Nike Free 5.0 or 7.0 and Vibram 5 fingers can be an option here.

Problem #2: Lack of Glute Dominance.
Solution: Really Focusing on Strengthening the Glutes!

In short, if you want glute dominance, you need to spend significant time strengthening the glutes. Try this experiment.

Go in the gym, warm-up and knock out a couple of sets of 10 paused manual reverse hyperextensions. If you don’t have a dedicated machine, find a bench, hang a dumbell between your shins, and do a couple of sets of 10 reps with a slight pause at the top.

Now that you have a good glute pump, take a casual stroll and see if you notice any differences in how you’re walking. You’ll likely notice that your strides are longer and you’re better positioned to drive off the balls of your feet when you walk because your hips inherently want to extend more.

That’s a good thing from a speed perspective!   Strong glutes favor a longer, more efficient, and more powerful stride. They also keep you injury free.

Problem #3: Lack of End-Range Strength in the Psoas.
Solution: Get Strong at 90 Degrees Hip Flexion or Higher.

The key for a strong psoas (and proper knee lift in sports) is strengthening the muscles that lift your knee up to 90 degrees or higher.  Here is an example of that and an exercise for that.

Being strong in 90 degrees-plus of hip flexion also helps ensure optimal femur control, or put simply: it ensures the muscles high on your hip are controlling your thigh bone.

Problem #4: Lack of Mobility in Key Muscle Groups.
Solution: Regularly Stretch/Mobilize the Quads, Hip Flexors, and Ankles.

Stretching the quads and rectus femoris turns off what are often tight and overactive muscles controlling the knee – and that promotes better hip dominant movement.

The psoas must be strong, as I talked about earlier, but it also must be mobile enough to not negatively impact posture.  An excessively tight psoas will negatively impact gluteal recruitment. If you’ve ever looked closely at a picture of the psoas, you can see the majority of the muscle lies up above your hip joints in more of the deep abdominal region.

I’ve noticed many people are both weak and tight in the psoas.  People that are really tight often have adhesions in the upper psoas. The upper psoas is hard to get to and in my experience requires a solid twist of the upper body to reach effectively.

When it’s dealt with effectively, it’s not uncommon to hear an audible “pop” in your lower ab region as the adhesions release, followed by an immediate ease in breathing and increased feeling of looseness in the hips.

Here is a good all-in-one stretch I recommend for the quads, rectus femoris, and the psoas:

And here is one for the ankles:

Most people should stretch daily and the more extensive your impairments the more frequently you should do so. I’ve had some people stretch for 20 seconds every hour of the day while others can get away with one short session per day. Many people can improve significantly simply by implementing proper mobility work for these muscles.

Problem #5: Lack of Strength and Power in Relevant Muscles
Solution: Give Resistance Training an Honest Effort.

To move like lightning, you have to be able to get lots of force into the ground – and that means you have to have strength in the right places.  That means the hip extensors, knee extensors, and plantarflexors must be strong and powerful.  How do you get them strong and powerful?

You must do some form of progressive resistance training.  That means some type of squatting or lunging for the knee and hip extensors, and some type of toe press or plyometrics for the plantarflexors.  You then must take that base of power and apply it into progressive sport-specific movements.

Fortunately, all the specific stuff is taken care of in The Truth About Quickness Insiders System. The important thing from a longer term perspective is that you or your athletes spend time developing a base of strength through common strength exercises like squats, Bulgarian split squats, lunges, and deadlifts.

That about covers it!  Hopefully you’ve found this short list of problems and solutions beneficial in your training or coaching. Stay strong and good luck with it!

As you may already know, Kelly and Alex Maroko just released The Truth About Quickness Insiders System, a resource I highly recommend.  This outstanding product will be on sale at a great introductory price ($40 off) only through this Thursday at midnight.

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A lot of you were probably hoping that you were out of the woods after I told you how bad your lower backs and shoulders look on diagnostic imaging such as MRIs.  I’m sorry to say that these “normal” structural disasters also apply to the knees.

A 2010 review from Flanigan et al. looked at studies that collectively examined the (1,862) knees of 931 athletes (40% of whom were professional athletes) using MRI and arthroscopy.  They found that 36% of these knees had full-thickness chondral defects, but 14% of these subjects had no symptoms when diagnosed.  The researchers concluded that “Over one-half of asymptomatic athletes have a full-thickness defect.”

Years earlier, Cook et al. screened 134 elite junior basketball players (268 total knees) for patellar tendinopathy.  At the time, only 19 (7%) of the 268 tendons presented with symptoms (pain) of tendinopathy.  Interestingly, though, under diagnosis with ultrasound, researchers actually found that 26% of all the tendons could be labeled tendinopathy based on the degenerative changes observed.  In other words, for every one that actually presents clinically with symptoms, more than three more go undiagnosed because people either haven’t reached threshold, or they move well enough to keep symptoms at bay.  Or they are Kurt Rambis and can just look so awkward that nobody even pays attention to their knee sleeve.

On the “move well enough” side of things, check out this study from Edwards et al.  They showed that these athletes with asymptomatic patellar tendinopathy actually land differently – both in terms of muscle recruitment and sequencing – than asymptomatic athletes without tendinopathy.  Fix that movement pattern neurally and strengthen the right muscles, and those issues never reach threshold.  Leave it alone, and they’ll be presenting with knee pain sooner than later.  Mike Robertson does a great job of outlining ways to improve knee health via movement retraining in his Bulletproof Knees Manual.

This is just the tip of the iceberg.  You’ll see loads of chronic ACL and meniscus tears that folks never realize they have.  I could go on and on. The take-home messages?  Yet again, diagnostic imaging is just one piece of the puzzle, and how you move is far more important.

Related Posts

The Importance of Ankle Mobility
Healthy Knees, Steady Progress

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A: My experience with the pin press is that it is not as effective as a floor press or board press because the lifter isn’t in a good position to appropriately “set” the scapular stabilizers to lock the shoulder blades down and back.  As a result, the lifter tends to shrug up – which allows the shoulder blades to anteriorly tilt – which can exacerbate the shoulder impingement that may already be occurring.

Moreover, I believe that it is important to have a lifter lower the bar, as opposed to starting from a dead-stop.  This way, we not only teach eccentric control of the muscles acting at the shoulder girdle, but we also train the movement by learning the appropriate bar path.  Considering the number of individuals who take the bar too high on the chest and let the elbows flare out when benching, I think it’s important to use movements like board presses and floor presses in lieu of the pin press.  Otherwise, we won’t get rid of clowns like this.

That said, generally speaking, I prefer board presses first, followed by floor presses, and then (if at all) pin presses.  These, of course, come much later than push-up variations and (usually) dumbbell exercises.

For more information on the specific return-to-pressing progressions that we use with the athletes and clients we see with shoulder impingement, AC joint issues, and a host of other shoulder conditions, check out the Optimal Shoulder Performance DVD Set.

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You can increase your metabolism by eating better. Forget about fast food restaurants, burgers, soft drinks, sugar, and everything else that can pack on the weight. These are all high in fat and contain several calories. Unfortunately your body can’t burn them all.

A good way to counteract this is by eating 5 to 6 small meals throughout the day. This alone can help you maintain its energy. Plus, you will see that your calories will diminish. When you eat smaller meals the body wants to burn more fat, and eventually it will target that excess body fat and use it as fuel for your daily activities.

A few of the activities we recommend trying is resistance training, interval training, and exercising to target multiple joints. All of these have been known to burn fat and increase your metabolism. When this occurs the body forces itself to replenish your muscles and nourish them properly. It will also continue to burn fat even after you have finished exercising for the day.

Training with weights is another option. No matter which one of these you choose they call all increase the metabolism. Your body will then be able to work on fixing the muscles that have been active throughout the day. In the end there is nothing like burning fat when you’re not active.

Keeping a grip on your stress is important as well. When you’re able to control your stress you can keep fat from developing on the body. Your body releases a hormone called Cortisol, which is what stores the fat in the stomach. The reason for this is it wants to use this fat as energy when it’s time. What it comes down to is if you control your stress it can play a major role in your fat loss diet plan. Some of the ways to do this is by deep breathing, meditation, yoga, and even tai chi.

Then again, it all reverts back to being organized. If you can stick to your fat loss diet plan and use a guide to keep you motivated, the results are endless. Just by constructing a plan you will be able to increase your chances of losing weight and keeping it off. Plus you will figure out what works, what doesn’t, and what changes need to be made. This way you can stay on top of the game.

When you plan your exercise program to get the fat loss you desire, it’s all about increasing your metabolism. You can do this in 3 easy steps; monitoring your diet, having a regular exercise schedule, and decreasing those stress levels. If you can do this then you will definitely be on your way to getting the body you deserve.

Sick and tired of fad diets that doesn’t work? We have for you a lot of articles and reviews of the best diet plans to lose weight permanently. You can also watch my videos about healthy diet plans to lose weight quickly.

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On the other hand, you may be one of those who is unable to gain, or even retain weight, due to the supersonic speed that your metabolism works at. If this is you, you will be very pleased to know that there are ways that you can gain weight too, despite every calorie you take in being burnt off at lightning speed.

Here are just a few things that you can try if you want to gain weight healthily. First up is to have a moderate meal of about 700 calories just before you go to bed. Even fast metabolisms slow down through the night, so these calories won’t be burnt off as usual, and will add bulk to your frame.

To have a good overall effect, you need to add in extra calories through the day as well. Up your intake to at least 4 meals a day and snack on protein rich items which have a very high calorific value.

We all know that cardio exercises keep us healthy in generally and are very good for our heart, so the last thing we want to do is give up our exercises. The good news is that you don’t have to, but you need to cut down. Don’t go all out until you are dripping in sweat, and you will burn too many calories. Just cut down on the length of your workout and the intensity of it, this will work well with the increased calories.

If you want to gain your weight through bulked up muscles, weight lifting is the perfect exercise for you. If you are just looking to gain weight without bulk, you want to do a low number of reps using heavier weights, as it is the reps which determine the bulk.

If after all this you find that you are still unable to gain weight, stop beating yourself up over it and accept that this is the way that God made you. As annoying as it may be, you are the envy of millions.

Access additional educational articles created by this very writer about topics such as mens denim shirt and Seven jeans for men.

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New bodybuilders should get started with lighter weights. This will avoid injuries to your muscles. Be certain that you are properly executing the movements. When you are confident that you have mastered the moves and can handle additional weight, then progressively expand the amount of weight you are currently utilizing. You have to aim to exercise three days a week initially every other day. Your body building exercises should include bench presses, overhead presses, pulldowns, squats, and deadlifts. Repeat every single workout ten times for three sets.

It will be about twelve weeks before your body gets used to the newbie bodybuilding workout routine. At that time, it is permissible to challenge your body and see how fit you’ve become. Having said that, if in twelve weeks, you have not mastered these beginner movements, then you will need to continue with this workout until you feel confident and able to move on.

To challenge your muscles, you will put more pressure on them. This aids your muscles to grow in size and strength. Keep in mind that your workout is going to be a lot more extreme than what you are use to. Because of the added weight, you only have to do 1 set of lifting. Also, rather than doing your bodybuilding every day, you will add an extra day of relaxation. So, for those who were working out Mondays, Wednesdays, and Fridays, you will switch to Mondays and Thursdays. You may want to train like this for another twelve weeks before moving to the next degree. You want to give your body adequate time to construct and preserve your muscle groups.

The next step of the body building program challenges your muscular tissues even more so you can stimulate their growth. The number of weight lifted will be much more intense this time around. You can expect to lift less often and also will want more time to let your muscle groups rest in between training sessions. You can expect to rest two to three days in between every training session. Continue to stick to these body building tips and you should have the physical structure you wish.

For additional bodybuilding workout routines, check out DirtyLAWndry’s physical fitness page. Learn extra health, conditioning, and body building tips there.

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Some people have decided to spice things up by trying some more (outrageous) ways to keep themselves fit, yet entertained at the same time:

1. First up is Paint Ball. A game where you are dressed up and released into a “Combat Zone” with guns that fire quite literally balls of paint to mark opponents. The reason that this can keep you so fit is because running through dense woodland and trenches keeps that heart pumping and allows you to keep your legs energized and can improve muscle tone. The actual experience will get your heart beating anyway because of the thrill and excitement. Of course this is one of the more expensive ways to keep fit, but would be different every time you tried it!

2. Next on this crazy list is Zorbing. This phenomenon started originally in New Zealand and has swept across the world. Quite simply this is a spherical orb that has two shells that acts as a shock absorber for the person on the inside. You can reach great speeds by running inside the ball and it is an exhilarating experience. With the ability to reach these speeds on Land if you want to try something a little more challenging the Zorb can also be taken over water which requires harder work to travel. This is also a sport great for you circulatory and respiratory systems.

3. For those of you who are mad and that want to try something both dangerous and get your heart pumping, as well as straining the muscles in your body is the Street Luge. Not really recommended but requires someone to use all their physical fitness, you start at the top of a road and lay down on what looks like an extended skateboard, then proceed to launch yourself down hill. Stopping is the tricky part but turning is hard as well, you need to be able to lean left and right without falling off!

4. This last one is a more likely one to try, but is also quite extreme; Kick Boxing. This activity utilizes all the muscles in your body and your trainer will teach you how to become both nimble and strong. The techniques used will vary from week to week and are guaranteed to get you fit quickly, although, you may need a calm and collected head when it comes to sparring!

Marcus travels around the world with a Luxury holidays Tour Operator helping out with any fitness techniques after work.

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Achieving fat loss is possible through burning more calories than you consume while maintaining lean muscle mass, losing fat, and gaining muscle. And You must have real determination and stick to your workout schedule in order to gain muscles and not fat

In order to achieve this, one must eat a maximum of 40 grams of lean meats, such as fish or chicken, up to 3 times a day and reduce the consumption of foods high in fat.

Eating 5 or 6 small meals per day will jump your metabolism and boost the burning of calories. Weight training is also important as it increases muscle mass and uses carbohydrates that may otherwise be stored as fat.

Weight training for as little as 15 minutes a day four or five times a week has been proven to support weight loss and the building of muscle as well. This does not mean that cardio work outs are not essential.

At least four times a week on a regular basis, you need to perform 20 to 30 minutes of modest aerobic exercise as it is beneficial to weight loss.

Those individuals who have a significant amount of body fat to lose and who do not regularly work out will see dramatic results if they add a fitness routine and diet to their lifestyle as your body is ready to lose the fat and gain muscle.

However, the more lean muscle mass and less fat a person is compiled of, increasing muscle and losing fat at the same time can be somewhat more difficult for them compared to someone just starting out.

Focusing on one goal of losing fat or gaining muscle is a good strategy for those in relatively good shape.

Looking to find the best information on how to lose weight and gain muscle, then visit www.losefatbuildmuscle.net to find the best advice on how to lose fat and gain muscle

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What Does Creatine Do?

The easiest way to explain what creatine does is to simply say that creatine increases the amount of energy available for use in your body. Not to get too technical, but when your muscles work they use ATP; creatine increases the amount of ATP that is available for your muscles to use.

Creatine is found naturally in your body, and you can also get small amounts of it by eating meat (muscles of other animals). The problem is that if you work out hard, you will probably burn up the amount of creatine in your muscles sooner than you’d like. That’s where using creatine supplements can help because they increase the available amount of ATP.

Benefits of Using Creatine

Here is a short list of just some of the reported benefits that people report when using creatine:

• Increased strength during workouts
• Increased energy during workouts (ATP), which means more energy to power through workouts
• Gains in lean muscle mass
• Enhance muscle size

Other Creatine Information

The other thing that makes creatine unique is that it is one of the most widely researched bodybuilding supplements on the market today. It seems that every couple of months there is a new study that comes out talking about the benefits of creatine supplements and also some of the myths surrounding them.

Entire guides have been written on creatine and most support the idea that using creatine supplements can benefit most people. But as with any body building supplement, different people will see different results from using creatine.
It seems that most people will see the largest weight and muscle gains when they first start using it as apposed to someone that has been using it for a longer period of time. This is why many individuals will cycle creatine, or in other words go through periods of use and non-use so their body doesn’t become too accustomed to it.

Creatine comes in many forms. You can buy it as simple creatine monohydrate, or you can buy more complicated formulas that include a carbohydrate as a transport mechanism. It is also important to consider the quality of the creatine. Micronized creatine is more refined and easier for the body to process. Creatine Ethyl Esters (CEE) are also on the market, but the jury is still out on whether these higher priced versions are any better than taking creatine monohydrate with a simple carb.

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