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7 Practical Tips For Stretching

7 Practical Tips For Stretching

Stretching is one of the most essential aspects of a healthy fitness routine; however, it is often overlooked. Instead of thinking of this activity as a separate entity, consider stretching as a continuation of your exercise routine. By making this a part of your workout, you won’t neglect the attention your muscles and joints require to perform effectively.

Whether using stretching as a way to wake up, get your mind in the game, or recover from strenuous activity, your body will reap its short-term and long-term benefits. In the moment, stretching is a great way to warm up the body and prevent yourself from overextension and injury. In the long run, stretching daily can help loosen your tendons and ultimately help your speed and posture later in life.

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Taking these ideas into consideration, follow these 7 simple tips for stretching to add stretches back into your workout vocabulary.

1. Stretch and Stretch Often

Ultimately, your body can benefit from stretching daily. Many of us experience a somewhat stationary lifestyle at work or when we sleep, so we naturally need to warm our bodies after remaining immobile for long periods of time. For a mere ten minutes of stretching, you can increase your strength, balance and flexibility. From working out to waking up in the morning, slow, easy movements can warm up the body. Just remember to be gentle; any jarring movements can cause injury and muscle tear.

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2. Warm Up Muscles and Joints

Similar to establishing a daily stretching routine, warming up the body pre-workout is vital for having a successful session. Just grabbing your foot to stretch your calf for a couple seconds could actually harm your body, so make sure you begin slow and take your time. Attempting any exercise “cold” or without “waking up the body” will also hurt your body and cause muscle pulls and tendon tears. Try taking a short walk or elongating your stretches for optimum results.

3. Gauge Your Tension

Stretching should never be painful. Monitor how your muscles feel as you stretch. Naturally, you should feel some mild tension, but don’t push yourself past the edge of discomfort. If you’re starting to experience sharp pain or sensations that gradually get more severe, you are doing something wrong. Try to focus on one area at a time so you are only pushing yourself so far. When you begin to feel comfortable stretching, deepen your stretch, but don’t over-exert yourself.

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4. Avoid Bouncing

Bouncing can be one of the most detrimental things you can do to your body while stretching. When your body constantly shifts, your muscles can tighten and you can increase the risk of pulling or tearing a tendon. Find your balance or focal point and remain steady. For a general rule of thumb, try to stretch between 10-30 seconds to avoid over-stretching. When in doubt, try using a mirror to watch yourself stretch to improve your form. Don’t be afraid to consult your doctor or trainer for someone to monitor your posture and stance.

5. Just Breathe

One of the main benefits of stretching is its ability to help the mind and body relax. Therefore, try to breathe normally and make sure you don’t hold your breath. As you deepen your stretch, make sure to inhale and exhale slowly. Any abrupt, fast breathing or lack of breathing can cause tension in your body and increase your risk of injury. Make sure you are comfortable and your mind focuses on your task at hand.

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6. Vary Your Routine

While stretching, don’t forget to work on opposing muscles and incorporate as many muscle groups as possible in your routine for a holistic workout. Also, change your routine often so you don’t get bored. Oftentimes boredom can cause carelessness and a loss of focus, which in turn can cause injuries. Look to Yoga workouts or Pilates classes as they are great resources for finding new stretches.

7. Always Remember to Cool Down

Stretching is also an excellent form of recovery. Don’t overlook this part of a workout, as it releases the tension in your body. Cooling down can prevent injury and decrease your heart rate after an intense workout. Do what you can to help your body quickly recover from your daily exercise routine.

Don’t Forget…

Stretching is vital when participating in an active lifestyle. However, your body needs fuel to assist you through these daily routines. Therefore, don’t forget to eat the right foods and stay hydrated. Not only do you replenish your body with fluids and nutrients lost, you can keep your muscles strong and ready for the next routine. Stretching is a known way for relapse prevention for addicts because it makes their bodies feel good and gives them something to focus on when they are struggling. The same ideas can relate to stress in your life. The workout and stretching can help you and your body focus on something else, which will help you move past the stress.

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Last Updated on September 17, 2018

10 Reasons Why You Should Get Naked More Often

10 Reasons Why You Should Get Naked More Often

Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

1. It burns more fat.

Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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2. You’ll become comfortable with who you are.

Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

3. It saves you money.

Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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4. It increases your immune system.

Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

5. It makes you face your fears head on.

People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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6. You will feel better in your clothes.

When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

7. You will embrace vulnerability.

When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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8. You will show the world the real you.

Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

9. You will have fun.

Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

10. You can have intercourse with the lights on.

Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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