The Stretch Workout Plan E-Book

Dale L. Roberts

• Herausgeber: One Jacked Monkey, LLC
• Kategorie: Ratgeber
• Sprache: Englisch

Seitenzahl: 85

Veröffentlichungsjahr: 2023

Beschreibung

Are you struggling with muscle tension or joint pain? Do you want to feel energized again? The Stretch Workout Plan has got you covered! This comprehensive guide includes  stretching exercises to improve your flexibility, foam roller exercises, and self-myofascial release techniques to help you increase your mobility and alleviate pain. 

This book offers expert guidance on how to properly use a foam roller and stretch strap to dramatically increase your flexibility. Plus, you'll find a variety of yoga exercises to improve your flexibility and alleviate pain, including the most effective yoga stretches for upper and lower back pain.

Whether you're a beginner or a fitness enthusiast, The Stretch Workout Plan has something for everyone. With over 26 easily customizable routines and over 72 flexibility exercises stretching you in all the right places, this book is just what you need to get started. 

The Stretch Workout Plan includes:

- Stretching exercises for beginners and beyond.

- Foam roller and self-myofascial release techniques.

- Expert guidance on foam roller and stretch strap use.

- Yoga exercises for upper and lower back pain.

- And much more!

So if you're ready to relieve muscle tension and reduce joint pain, while also feeling more energized, The Stretch Workout Plan is the ultimate guide.

Get your copy now and start feeling better today!

Leseprobe

The Stretch Workout Plan

Simple Exercises to Improve Flexibility,

Increase Mobility and Relieve Tension

By Dale L. Roberts

©2023 (Second Edition)

DISCLAIMER

This book proposes a program of exercise recommendations. However, all readers must consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise program, if you experience any discomfort, pain, or duress of any sort, stop immediately and consult your physician. This book is intended for an audience that is free of any health condition, physical limitation, or injury. The creators, producers, participants, advertisers, and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein. Any equipment or workout area that is used should be thoroughly inspected ahead of use as free of danger, flaw, or compromise. The user assumes all responsibility when performing any movements contained in this book and waives the equipment manufacturer, makers, and distributors of the equipment of all liabilities.

Table of Contents

Introduction

Simplicity in Stretching

Flexibility

Mobility

The Danger of Muscle Tension

Stretching

Types & Timing of Stretching

Static Stretching

Dynamic Stretching

Ballistic Stretching

Stretch Strap

Foam Rolling

How to Foam Roll

Foam Rolling Warning

Dangers of Stretching

Basic Anatomy

Stretch Programs

How to Get the Most from a Stretch

Post Workout Routines

Lower Body Workouts

Upper Body Workouts

Stand Alone Routines

Glossary of Stretches

Conclusion

Thank You

About The Author

Special Thanks

References

Introduction

With internet headlines like The Dangers of Stretching1, The Truth Behind 7 Muscle Myths: Stretching Prevents Injuries2 and Center for Disease Control: Stretching Causes Muscle Injuries3, the importance of stretching is lost on more people than ever. Though these disruptive headlines command your attention, the content reveals a common theme - stretching is good for you. Yet, stretching comes with precautions to maximize benefits and to decrease risks.

In The Stretch Workout Plan, I reveal the truth behind stretching and why most everyone benefits from it. Stretching isn’t simply great for relieving muscle tension and soreness but also improves blood flow, decreases stress, and develops better posture4. And your quality of life is affected by two crucial elements, flexibility and mobility.

This book provides a better understanding of proper stretching by considering two key factors - timing and type. Timing is in knowing when and how long to stretch for the most safety and effectiveness. Equally important is the type of stretch to affect a particular area of the body.

I include plenty of stretches with a variety of techniques to keep you excited and eager to try out a new exercise every day. Each stretch exercise comes with brief instructions on how to perform the movement and what part of the body it affects. Every stretch and position come with different techniques so you have more than one way to do the exercise.

More important than learning how simple stretching is, you must apply the knowledge afterward. Take a little time every day to practice a new stretch, and when you perfect it, move on to the next one. Keep adding one stretch exercise to your daily routine and, in due time, you will reap the rewards. In due time, you will discover The Stretch Workout Plan is an excellent way to enhance your quality of life through simple, yet effective, exercises done almost anywhere at any time. Now let’s get loosened up!

“Knowledge is of no value unless you put it into practice.”

-Anton Chekhov, Russian physician & author

Simplicity in Stretching

Starting or changing a fitness routine is challenging enough, so I promise stretching won’t be complicated. You won’t become a contortionist or advanced yogi by following my instructions. What you will get from this book is an understanding of why and how you should stretch. First, you should know a few key terms appearing throughout the book. These words give you a better grasp of all the exercises and how they benefit you.

Flexibility

Flexibility is the ability of your muscle or your body part to relax and allow stretch and stress forces5. Certain factors influence your flexibility, such as age, gender, or physical activity. The amount of flexibility will determine the range of motion or the full movement potential of a joint6.

The range of motion, or the degree of movement, at a joint is affected by your muscles, tendons, ligaments, and bones. Every joint has a unique function and should only move through specific movement sequences. Some joints are meant to bend through a minimum range of motion to keep the muscles, tendons, and ligaments active, and, therefore, preventing atrophy or excess tension. Through consistent stretching, you can maintain an ideal range of motion. When you learn fundamental stretch exercises, you can train your body to move and feel better.

According to the U.S. National Library of Medicine, flexibility diminishes with age.7 Natural degenerative changes occur, including joints becoming stiffer and less pliable. Fluid in the joints decreases and cartilage gets worn away. Normal aging creates change in the muscle and the nervous system, causing the muscle to have less toning and ability to contract. The muscle becomes more rigid and less toned, even with regular exercise. With proper medical consultation, senior citizens can develop a daily stretch routine for maintaining the quality of life based on their specific health conditions.

Another interesting fact is females are more flexible than males. Individual research studies performed by The Canadian Journal of Applied Sport Sciences (Bell/Hoshizaki, 1981, Dec. 6) and Ergonomics (Doriot/Wang, 2006, Feb. 22)separately found that women have a significantly greater range of motion than men.89 The study found the female body has minor differences in joint structure and connective tissue (i.e. muscle, tendons, and ligaments) than the male body10, permitting the increased degree of movement.

Physical activity plays another important part of flexibility. According to a study by the National Center for Biotechnology, more physically active people have better flexibility than non-active individuals.11 A sedentary lifestyle, or lots of sitting and inactivity, contributes to stiff joints and a shorter range of motion.12 Of course, not all activity improves overall flexibility. In fact, certain repetitive movements lead to muscular imbalances creating discomfort, pain or even injury. Properly stretching overworked muscles helps restore muscular balance and may decrease the risk of injury.13

Mobility

Mobility is the ability to move with ease and without restriction14. Your overall flexibility determines the extent of your mobility or the degree of your total movements. For instance, the mobility of a person who walks upright compared to someone who walks slouched over indicates a difference in flexibility limitations.

Through stretching, you can address inflexible areas and gain better mobility. Correct any muscular imbalances through flexibility training and you can increase your overall mobility. Any significant mobility impairments can affect quality of life.15

The Danger of Muscle Tension

Soreness and tightness usually accompany most workouts, repetitive activities, and lack of movement. Overuse and underuse can wreak havoc on the body and while balance can be difficult, it is still possible.

Most people feel a sense of accomplishment when they are sore or have muscle tension after a great workout. The soreness validates a job well done, but this indicates small tears in the muscle fiber. Adequate hydration, good nutrition, and proper stretching can help repair and rebuild torn muscle fibers. If this soreness isn’t addressed, the body recognizes it as a threat and begins to compensate for this issue. Your body will overcompensate in another area and decrease mobility until a correction in the perceived injury.

Repetitive activities in the workplace can play a huge part in mobility limitations. For instance, assembly line jobs that require repeated movement can cause cramping and tension in the overused muscles. Most assembly line jobs include a method of grabbing, picking, or pulling that overuse the forearm, wrist, and biceps. This repetition shortens the muscles and eventually creates discomfort, spasms, or injury. If this isn’t addressed early, then it may lead to injuries, such as muscle tears, strains, or sprains.16

Lastly, a sedentary lifestyle, or being inactive, is the worst for your mobility. By limiting your activity, you hinder your mobility and become a lot more inflexible. Lack of movement creates atrophy or a wasting away of muscle.

The solution to muscle tension is consistent stretching.

Stretching

Stretching is an exercise in pulling a body part away from its anatomically neutral position17or your natural, relaxed position. Through proper stretching with the right amount of force and consistent efforts, benefits include:

returning muscle to its resting state after exercise

18

maintain joint range of motion

19

provide temporary relief from exercise-induced soreness

20

decrease potential of injury

21

improve blood circulation with some stretches

22

burn more calories than at rest

23

improve posture

24

Knowing the 3 types of stretching and when to do them is important for you to reap the rewards. Otherwise, you increase the likelihood of injury when doing the wrong kinds of stretches at the wrong time25.

Types & Timing of Stretching

Static, dynamic, and ballistic stretching are the three types of stretching. This chapter primarily covers static stretching—the simplest form of flexibility training. I briefly discuss dynamic stretching and how it’s more than holding or rapidly dipping in and out of a position. Then, I explain the dated concept and dangers of ballistic stretching.

Additionally, I recommend a few inexpensive fitness tools to enhance your flexibility training. Some stretch tools are as simple as a chair or wall. Other tools have a small cost, like straps or foam rollers.

As with any type of fitness activity, stretching comes with a few precautions for safety and effectiveness. The articles I listed in the introduction are correct in the implications of danger. People with special needs, conditions and injuries need to consult their doctor before beginning these stretch exercises. Read all the way through the book before starting any of this routine to see if stretching is appropriate for you.

Static Stretching