Stretching & Flexibility
How to Stretch and Flexibility
Before any workout you must stretch you body muscles and after you finish your workout, conclude with a stretching routine. This important routine helps with your flexibility and reduces the possibility of injury. Stretching is the basic way to improve health and fitness. By adding regular flexibility exercise programs into your life, you will:
- improve your circulation
- improve your range of motion
- improve your posture
- decrease the joint stiffness in your body
- decrease the muscle tension in your body
- improve your overall performance
- improve your ability to unwind and relax
- allot time for mental training of your brain using techniques like visualization.
You can incorporate a complete stretching routine in as little as 10 minutes. Your best stretching routine will occur after you have finish exercising, (focusing on the muscles used during the workout), because your muscles are at its warmest and you can focus on relaxation. The following are Stretching Techniques you should use:
- Be balance, stretching evenly the muscles on both sides of the body
- Don’t over do it to the point of pain and or discomfort in your body
- Breathing, make sure it is Deep, Easy, Even and Smooth, this is the key to relaxing
Stretching Exercise
Here are some normal stretches you can use on a regular basis, mixing and matching, hold each stretch for at least 10 to 15 seconds and if you feel any pain while stretching, ease up and go a little easier and slow it down.
- Standing Quadriceps Stretch - Stand and hold onto a wall for balance if needed. Grab the top of the right foot and bend your knee, bringing the foot towards the buttocks, knee pointing straight at the floor. You should feel a stretch right down the front of your leg. You can squeeze your hips forward a little to feel it more in the hip flexors. Switch sides
- Chest and Shoulders - Sit or stand and clasp your hands together behind your back, arms straight. Lift your hands towards the ceiling, going only as high as is comfortable. You should feel a stretch in your shoulders and chest.
- Chest - Stand in a doorway and place your right forearm on the side of the doorway wall at chest level, elbow bent to 90 degrees. Slowly turn your body to the left. You should feel a nice stretch all through your chest. Switch sides
- Upper Back - Clasp your hands together in front of you and round your back towards the floor, pressing your arms away from your body to feel a stretch in your upper back.
- Biceps - Take your arms out to the sides, slightly behind you, with the thumbs up (as in The Fonz). Rotate your thumbs down and back until they are pointing to the back wall. You should feel a stretch in your biceps.
- Shoulders - Take right arm straight across your chest and curl the left hand around your elbow, gently pulling on the right arm to deepen the stretch in the shoulders. Switch sides.
- Side Stretch - Sitting or standing, clasp your hands straight up overhead, palms facing the ceiling. Gently lower to the right side until you feel a stretch down your left side. Switch sides and repeat.
- Triceps - Bend the left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your tricep. Switch sides and repeat.
- Hip/Glute Stretch - Cross left foot over right knee. Clasp hands behind right thigh and gently pull the leg in towards you, keeping upper body relaxed. Switch Legs
- Hamstring Stretch - Lie on floor with knees bent. Straighten one leg and slowly pull it towards you, clasping the thigh, calf or ankle. Keep knee slightly bent. Switch legs.
- Inner Thigh Stretch - Sit on floor with feet pressed together. Keeping abs in, lean forward until you feel a gentle stretch in your inner thighs.
- Lunge Stretch - In lunge position, rest back knee on the floor, with front knee at 90 degree angle, abs in. Gently press forward until you feel a stretch in the front of the leg/hip. Switch legs.
- Kneeling Hamstring Stretch - From above lunge position, slowly move backward until leg is slightly bent. Bend forward at the hip, keeping back flat until you feel gentle pull in the back of the leg. Switch legs.
- Piriformis Stretch - Begin on the hands and knees and bring the left knee in, resting it on the floor between your hands (you should be on the outside of the knee). Straighten the right leg out behind you and, if you can, bend forward and rest the forearms on the floor.
- Knees to Chest - Lying on the floor, pull your knees into your chest and clasp your hands under your knees. Gently press your hips to the floor.
- Knee to Chest - From above position, straighten one leg and pull the other knee into your chest until you feel a stretch in your hip. Switch legs.
- Calf Stretch - On hands and knees, straighten your legs, but keep them slightly bent. Gently press one or both feet towards the floor, keeping back flat and abs in.
- Kneeling Calf Stretch - On hands and knees, bring the left foot in between the hands and gently press the knee forward while pressing the heel towards the floor.
- Spine Twist - Lying on the floor, place right foot on the left knee. Using your left hand, gently pull your right knee towards the floor, twisting your spine and keeping left arm straight out, hips and shoulders on the floor. Switch sides.
- Quad Stretch - Lie down on your side using elbow for balance. Using other arm, slowly pull your foot towards your glutes, keeping both knees together and bent knee pointing down. Switch legs.
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News
World Health Fitness Wellness Expo 2010
Organizer
Nielsen Business Media
1115 Northmeadow Parkway, Roswell, GA 30076, USA,
Tel: +1 770/5691540
Venue
Sands Expo Convention Center
201 E. Sands Ave., 89109 Las Vegas, USA
Las Vegas, , USA
Tel: +1 (702) 733-5556
Fax: +1 (702) 733-5568
Dates
22-23 Sep 2010
Rock ‘n’ Roll San Antonio Health & Fitness Expo
November 12 - 13, 2010
The Alamodome
San Antonio, TX
Friday, November 13: 11am - 7pm
Saturday, November 14: 9am - 5pm
Free Admission - Open to the public
For two days, over 100 exhibitors will offer free samples, showcase the latest in running gear, sports apparel, health &
nutritional information and much more.
www.san-antonio.competitor.com/expo
Celebrities, Personalities, Competitions & Participation
Chicago Health, Fitness & Nutrition Expo
Saturday, November 12 ( 9-6) and Sunday, November 13 (10-5)
McCormick Place
What Is There To Do At The HFN Expo?
Well, here's a dirty dozen just for starters:
1. At the Bodybuilding.com booth hang out with actor and Bodybuilding Champion Bob Cicherillo.
2. At the Ice Gear booth trade workout ideas with Bodybuilding Champion Craig Titus (profile) and talk to Fitness Star Kelly Ryan about what "really" goes on in the fitness competitions.
3. Be part of Nine-FM personality Lyn Taylor's live broadcast from the Expo (10-2) on Saturday. Get the lowdown on the life of Chicago's rising media star.
4. Take your picture (if you dare) with two bodybuilding legends: 5-time Masters Olympia Champion Vince Taylor and 3-time Mr. Olympia Champion Sergio Oliva.
Vince will talk about workout routines and nutrition and Sergio will answer questions about his legendary Olympia titles. They'll be hanging all day at the AO Force Booth.
5. Take advantage of a rare public appearance by Mixed Martial Artist and Ultimate Fighting Champions Andrei Arlovski, Shonie Carter, Brian Gassoway, Terry Martin, Jeff Curran & Gideon Ray. These gladiators will answer questions and pose for photos. Bring your camera.
6. See for yourself what all Chicago is talking about: The winner takes all Chicago Hip-Hop Dance Contest presented by Culture Shock Chicago. If you've got the moves, enter your group by Saturday at noon and show your stuff.
The contest has been heavily promoted. It's free to enter and there's cash prize for the winner but be warned, the competition will be outstanding. (Dancers: additional information is available at the Winner Takes All Hot Line: 312-409-5347.)
7. Talk music with K2 himself, WGCI's Kenard Karter on Sunday and be part of the scene as he MC's the Hip-Hop dance finals live on stage.
8. Bring your skateboard and show what you've got on our Skateboard Obstacle Challenge. Take advantage of this rare chance for Chicago skaters to work a professional skateboard track. With admission, entry to the track is FREE.
9. Enter the FAME male & female Model Search. Win a modeling contract!
10. Become the Martial Arts Champion you know you are. Enter the mat, ring or (if you've got the game) cage competitions.
11. Enter (or, better yet, watch) the Best Body Bikini Contest. The sexiest bodies in Chicago will be there. You should be, too!
12. And to top it all off, check out the girls of Coyote Ugly Chicago as they perform on stage. After their show visit them at their booth for autographs and photo ops!
For further information go to www.usafitnessexpo.com
or call 845-638-9290 or 845-536-1949.
Health and Fitness Expo
An Expanded Two-Day Expo – Shop, Learn and Enjoy!
MetroPCS Dallas White Rock Marathon
Before you Run the Rock, SHOP the Health & Fitness Expo! If you are looking for one of the largest gathering of sports fitness experts, nutrition and training products, and running enthusiasts in the Southwest, join us at the Health & Fitness Expo. With over 85 vendors and more than 60,000 people expected to attend, the Expo has something for everyone! Admission is free and open to the community!
Date/Time:
Friday, December 3, 2010 – 12:00 - 6:00 p.m.
Saturday, December 4, 2010 – 9:00 a.m. - 6:00 p.m.Location:
Automotive Building – Fair Park
1010 First Avenue, Dallas, TX 75315Parking:
If you are driving to the expo, please note that the City of Dallas charges $10 per car for parking in Fair Park. The DART Green Line stops at Fair Park Station, within yards of the Automotive Building. More info on DART’s Green Line can be found on their website.
For Hyatt Guests:
A shuttle bus will be available to transport guests to and from the Expo from the marathon host hotel –the Hyatt Regency Dallas beginning at 8:30 a.m. until 6:00 p.m. on Saturday. Buses will also transport runners to and from Fair Park on race day from 6:30 a.m. until 2:30 p.m.
Light Rail:
Dallas Area Rapid Transit rail schedules available on the DART website.
Recycling at the Expo
Clif Bar and Co. is proud to be the official recycling partner of the MetroPCS Dallas White Rock Marathon. We aim to reduce the environmental foot print at the Dallas White Rock Marathon by recycling as much waste as possible. You can help the environment by using the recycling bins positioned throughout the Expo.
Packet Pickup at Expo Required
There is ABSOLUTELY NO Race-Day Packet Pickup!There is no packet pickup or registration on race day. All packets must be picked up at the Expo. Packets will not be mailed to participants. Late registration for the marathon only will also be available at the Expo.
NBC4 Health & Fitness Expo
Walter E. Washington Convention Center
January 15-16, 2011 | 9 am to 5 pm
Network Events, Inc. (NEI) and NBC4 are once again partnering to produce and promote the 18th annual NBC4 Health & Fitness Expo on January 15 and 16, 2011 at the Walter E. Washington Convention Center.
If your company targets health-conscious consumers, don't miss the selling opportunity of the year. The NBC4 Washington Health & Fitness Expo, the largest, best-attended Consumer Wellness Expo in the country, delivers qualified attendees eager to purchase products and services to help them stay healthy and fit.
For more information on how to participate, email or call Carter Strickland at 512-436-8016.
Location: Washington Convention Center, Washington, DC
Producer: Penny Nieman
Rock ‘n’ Roll Dallas Health & Fitness Expo
Date: March 25-27, 2011
Times: Friday: 11 am – 6 pm, Saturday: 9 am – 5 pm.
*Times are subject to change.*
Expo Friday, Saturday, and Race is Sunday
Location: Dallas Convention Center
650 S. Griffin Street.
Dallas, TX 75202. 214.939.2700
Free Admission – Open to the public
Registration Fees:* 1/2 Marathon
- $85 (through 11/30/10)
- $100 (12/1/10 – 3/20/11)
2-Person Relay
- $130 (through 11/30/10)
- $150 (12/1/10 – 3/20/11)
· Located in Downtown Dallas; close to many major hotels and airport.
· Promote and sell your product, service, or event to over 40,000 Expo visitors.
· Interact with thousands of active runners, music fans, and sports and fitness enthusiasts.
· Place your product directly in the hands of 18,000 half marathon participants. All runners must come to the Expo for Race Number Pick Up.
For More Information about the Expo, contact:Expo Sales:
Geoff Barnett
Expo Sales Coordinator
E-Mail: gbarnett@competitorgroup.com
Phone: 858-768-6744
Expo Operations:
Sandy Sislowitz
Expo Director
E-Mail: Sandy@sislowitz.com
Phone: 212-722-1277
NBC6/Telemundo 51 Health & Fitness Expo
April 16 and 17, 2011
Miami Beach Convention Center
Miami, FL
The 7th Annual NBC6/Telemundo 51 Health & Fitness Expo is a free to the public event designed to capture the attention of tens of thousands of health conscious consumers. Attendees are given access to free potentially life saving health tests and screenings and valuable medical and health information, even as they are engaged and entertained by a variety of interactive sports and activities that are fun for the whole family, including Healthy Cooking demonstrations, soccer, rock climbing, and much more.
Become an Exhibitor
Sales: Carter Strickland
Producer: Mary Hurley
WRAL's Wellness Weekend
Raleigh, NC
May 14 - 15, 2011
North Carolina State Fairgrounds
Event Producer: Mary Hurley
7NBC CW56 Partners HealthCare Health & Fitness Expo
Boston, MA
June 25 - 26, 2011
Hynes Convention Center
Event Producer: Linda Carter
World Health Fitness Wellness Expo 2011
Venue
Sheraton Denver Downtown Hotel
1550 Court Pl.
Denver, CO, USA
Dates
15-16 Aug, 2011
