Stretching Workouts for Female Athletes

As a woman, you typically have wider hips and less musculature -- particularly in the upper body -- than a man. These differences affect the alignment, strength and movement of your arms and legs, sometimes leading to muscle imbalance and injury risk. You are more susceptible to knee, hip and shoulder injuries than men. Developing a flexibility routine for these areas is beneficial for female athletes; it can enhance your performance and help prevent injuries.
Before Beginning
Talk to your doctor about your physical fitness and what stretches are safe for you to perform. When stretching, recognize your flexibility limit. Move into the stretch until you feel mild tension; as you become more comfortable, you can deepen the stretch. Hold stretches for 20 to 30 seconds without bouncing, and stretch both sides of the body. Warming up can increase your flexibility, but according to Sportsinjuryclinic.net, you can also stretch cold muscles as long as you begin gently, to avoid injury.
Leg Stretches
Maintaining balance in your quadriceps and hamstrings -- the front and back of your thigh, respectively -- is important. You can stretch your quadriceps by standing or lying down. Pull one heel toward your buttocks, reach back with your hand and gently pull the heel closer to your body. Stretch the muscles that pull your thigh toward your torso by kneeling and placing one foot in front of you. Lean forward into your bent leg until you feel a stretch in the front of your thigh. To stretch your hamstrings, sit on the floor with both legs straight in front of you. Flex your feet and slowly reach toward your ankles or feet.
Hip Stretches
Flexible hips can help maintain proper leg alignment and prevent lower leg injuries. To stretch the outside of your hip, sit on the floor with both legs in front of you. Bend one knee and place that foot on the other side of your straight leg. Hug your knee into your chest until you feel a stretch. Stretch your inner thigh muscles by bringing the soles of your feet together and pulling your heels close to your hips. Place your hands around your feet or ankles and push down on your knees with your elbows gently.
Arm and Shoulder Stretches
Keeping the muscles in your shoulders and arms flexible and strong can prevent rotator cuff stiffness and injury. To stretch the side of your shoulder and part of your upper arm, cross one arm in front of you, placing the hand of your opposite arm just above the crossed arm's elbow. Gently pull the arm closer to your body. Clasp your hands together behind your back and straighten your elbows to stretch the front of your shoulders. Stretch your triceps by raising an arm straight above your head and bending the elbow. Reach your other hand up and pull the elbow toward your head.

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How to Strengthen Your Abs?

Triceps dips focus primarily on the muscles that run up the back of your arm. However, you also engage your core, which strengthens the abdominal muscles. The amount of abdominal engagement depends on the variety of dip you are completing and whether you are resisting just your body weight or additional weight.

Dip Varieties

Triceps dips come into two main varieties: one that uses a dip bar and one that uses a bench. Using a bench is a good beginning dip because you support your body weight with both your hands on the bench as well as your heels as they rest on the floor or as they rest on a bench opposite you. A triceps dip on a dip bar rests your body weight on just your palms and more intensely engages the triceps and supporting muscles of the shoulder and core.

Muscles Engaged

Both types of dips engage the triceps muscles; the deltoids at the front of the shoulder; the pectoralis muscles of the chest; the rhomboids, which connect your shoulder blade to your neck and spine; and the latissimus dorsi, one of the major muscles of the back, which sweeps under the arm to connect to the front of the shoulder. A body-weight dip on a dip bar also uses the transverse abdominals to stabilize your body and minimize swaying as you move up and down.

Abdominal Involvement

The transverse abdominis muscles lie deep in your core, running on the sides of your waist under your abdominals. They work with the rectus abdominis muscles, the large muscles in the front of your abdomen, and obliques, the muscles on either side of your waist to support spine flexion. When doing a dip, the transverse abdominis muscles help hold in your abdomen, supporting the spine and abdomen throughout the movement.

Considerations

The triceps dip isn't built to strengthen your abdominals. While your abdominals are engaged, you can gain more strength in your abdominals more efficiently by doing exercises that specifically target the abdominal muscles as a group. The bicycle exercise, for example, where you lie on your back, raise your shoulder blades off the floor and bring one leg toward your chest at a time in a piston-like fashion, works the obliques, rectus abdominis and tranverse abdominis together in one exercise.

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Thyroid Considerations for Exercise Workouts

You have hypothyroidism if your thyroid, a butterfly-shaped gland in your neck, doesn’t produce enough thyroid hormones. Some signs and symptoms of an underactive thyroid gland are fatigue, weight gain, dry and pale skin, constipation, sluggishness, unexplained weight gain and depression, according to MayoClinic.com. Fortunately, medication — and potentially exercise — helps boost your hormone levels.
BENEFITS
Having a low level of thyroid hormones in your body makes your metabolism more sluggish and can lead to weight gain. However, getting exercise on a regular basis will help combat weight gain because it burns calories. Performing cardiovascular and resistance-training exercise also helps boost your metabolism after workouts, according to Health Services at Columbia University. Exercise also increases your brain’s level of “feel good” chemicals such as dopamine, which may help improve a low mood caused by hypothyroidism.
HOW MUCH
Getting started on an exercise regimen can be difficult if hypothyroidism is reducing your energy levels. Your best bet is to consult a doctor or physical therapist to create a safe, effective and do-able workout routine. She may suggest that you reduce the intensity and split exercise into multiple short sessions, such as two 15-minute, moderate-paced swimming or biking sessions rather than one speedy 30-minute session per day. You may also opt to try a low-stress form of exercise, such as gardening and yoga, to reduce stress and depression related to hypothyroidism.
PROMISING RESEARCH
Getting aerobic exercise may increase your thyroid’s production of hormones T3 and T4, according to an article published in a 2005 issue of “Neuroendocrinology Letters.” According to the study, working out at about 70 percent of your maximum heart rate — you can estimate your maximum heart rate by subtracting your age from 220 — increases your T3 and T4 hormone levels the most, whereas exercising at 90 percent of your maximum heart rate causes your T3 levels to decline. Exercising at 70 percent of your maximum heart rate is equivalent to working out at a moderate intensity, and working at 90 percent is considered exercising at a vigorous pace.
TREATMENT OPTIONS
Although exercising may cause thyroid hormone levels to increase in some cases, your doctor will likely recommend medical treatment to ensure that your body has a healthy level of thyroid hormones. A standard treatment for low thyroid hormone levels is a synthetic hormone medication called levothyroxine, according to MayoClinic.com. This medication won’t cure hypothyroidism, which means you will probably need to take it for life.

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Toe Heel and Heel Toe Walking Exercises

Humans adapted to a pattern of walking that differs from that of most mammals. Instead of walking on their toes without putting much weight on the heel, they tend to walk by striking their heels first – in a strike known as heel-toe walking. Although running or walking on the toes is efficient for four-legged creatures, for humans a heel-toe pattern is most efficient.
Muscle Usage
The way in which you walk affects which muscles are activated and your overall energy efficiency. Placing the toes first reduces the amount that your Achilles tendon must stretch when walking. Toe walking decreases the activation of the soleus muscle, which runs from just below the knee to the heel, by 122 percent, according to a study in the “Journal of Biomechanics” published in 2007, but increases the activity of the largest calf muscle, the gastrocnemius, by 76 percent.
Efficiency
Researchers from Jean University in Germany and the University of Utah studied the efficiency of toe-to-heel movement versus heel-to-toe movement. Their research, published in the “Journal of Experimental Biology” in November 2009, found that walking with the toes first, with no heel strike, caused volunteers to expend 53 percent more energy. Tiptoeing is even less efficient.
Exercises
Toe-to-heel walking and heel-to-toe walking can be used as exercises for athletes, including runners, who are prone to muscular imbalances. These walking techniques strengthen the muscles of the calf, which helps protect you against shin splints and stress fractures. To work the muscles of the calf and stretch the Achilles tendon, you can add both types of walking two to three times per week to your exercise routine. For focused heel-to-toe walking, step forward in bare feet leading with your heels. Keep your body erect and barely let the toes touch down – if they touch at all. For toe-to-heel walking, also move in bare feet and focus on coming high onto your toes and then lowering the heel as close to the ground as possible without actually touching. Go about five feet, or 15 meters, rest for a minute or so, and then repeat.
Considerations
Toddlers often walk on their toes when first learning to walk. Over time, most toddlers outgrow this habit and walk heel to toe, but in some children the pattern becomes a habit or is due to a short Achilles tendon. It can also be caused by certain developmental disorders. If your child walks on his toes after reaching age 2, consult your physician.

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Most Effective Stretching Workouts for Lower Spine Injury

You may not be able to completely heal an injury to the lower spine, but you may be able to drastically reduce your symptoms and eliminate flare-ups related to medical conditions or tightness, stiffness and pain caused by an injury to your lower back. Talk to your doctor about stretching exercises that help relieve pressure or ease pain caused by pinched nerves or limited mobility caused by compacted vertebrae or other spinal conditions.


Description

The L5/S1 area of the lower spine is a common location for a fall injury or musculoskeletal conditions such as herniated or bulging disks or pinched nerves. Disks are thick, cushion-like structures between the spinal vertebrae that act like shock absorbers. Bulging or herniated disks are caused by degeneration of the disk or disk space that allows a portion of the disk itself to bulge or extend from beyond its normal borders, causing the disk to press against the spinal cord. Two nerves commonly affected by herniated or bulging disks are those that supply the L5 and S1 vertebrae, causing numbness, tingling and weakness in the affected leg.
Piriformis Stretch
If you experience low back pain, stiffness and limited mobility in your hips, a piriformis stretch helps relieve pain and tight muscles at the base of your spine and in your buttocks. Perform this exercise by lying on your back, legs extended. Lift your left knee toward your chest and clasp the knee with one hand and your ankle with the other. Gently press the knee deeper into the chest, aiming it toward your right shoulder. Hold the stretch for several seconds, repeat, and then switch to the other side.
Double-Knee Stretch
The double-knee stretch releases tension in the entire lower back and upper buttocks area, often helping to relieve pain and maintain flexible muscles, tendons and ligaments in the pelvis and hips. Start this exercise by lying on your back on the floor, knees bent. Pull your lower abdominals inward for greater lower back stability and support, and then lift your knees from the floor toward your chest. Clasp your knees with both hands. Lift your head and shoulders off the floor, hold this stretch for several seconds, and then relax. Repeat as directed by your doctor or therapist.
Cross-Legged Stretch
Stabilize and strengthen your lumbar spine and sacral joints by engaging in an exercise that increases flexibility, floods the region with oxygen and nutrient-enriched blood for optimal healing benefits, and strengthens muscles in the entire lower spine region. Lie on your back on the floor, legs extended. Lift your right knee toward your chest and grasp it with both hands. Slowly pull the right knee toward the right side of your body while keeping your left buttock and hip on the floor. Hold for several seconds and then repeat on the other leg.

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4 Yoga Stretches for Hamstring Muscles

Yoga is an ancient wellness system consisting of poses, breathing exercises and meditation. Yoga can develop strength, endurance, coordination and fitness, as well as flexibility. Many of the poses will be familiar to regular exercisers as they have become part of mainstream exercise. Combined with controlled breathing and mental relaxation, yoga can significantly improve your hamstring flexibility.
Triangle Pose, or Trikonasana
Stand with your feet about three feet apart. Turn your left foot so it is facing directly forwards and your right foot so it is facing outwards. Tense your thigh muscles. Inhale, and raise your arms to shoulder level. Exhale, and bend to the right, reaching down towards your shin, foot or the floor outside of your foot, depending on your flexibility. Your left arm should be pointing towards the ceiling. Turn your head and look up your arm to your outstretched fingers. Hold this position for five to 10 nasal breaths, and try to relax deeper into the pose with each exhalation. Make sure you keep your face, neck, jaw and shoulders relaxed. Inhale and slowly return to the starting position. Reverse your foot position, and repeat on the other side.
Wall Supported Forward Bend, or Uttanasana
This gravity-assisted stretch allows you to relax as your hamstrings lengthen. Stand with your back and feet around 12 inches from a wall. Your feet should be hip-width apart. Bend your knees slightly. Push your hips back against the wall, and extend your spine, keeping your chest lifted. Lean forward from your hips, and allow your upper body and head to hang downwards. Take hold of your opposite elbows with each hand. As you exhale, allow gravity to pull you deeper into the stretch. Maintain this position for five to 10 nasal breaths, and then inhale, bend your knees, and lift your body upright.
Downward Dog, or Mukhasana
This is an more active stretch for your hamstrings, calves and chest and will tone and strengthen your arms, shoulders and core muscles. Kneel down in a box position with your hands beneath your shoulders and your knees beneath your hips. Your hands should be flat on the floor and your fingers pointing forward. From this position, push your hips upward, and extend your legs. Imagine you are trying to touch the ceiling with your butt. Push your palms and heels into the floor, and let your head hang down between your arms. If you need to do so, bend your knees slightly so that your lower back is not excessively rounded. Hold this position for five to 10 nasal breaths while trying to push your hips higher and extend your knees a little more on each exhalation. Slowly lower back to the starting position to rest.
Bent Knee Seated Forward Bend, or Mahamudra
Sit on the floor with your legs extended and feet together. Sit up tall, and pull your left foot in so that the sole of your foot is against your right thigh and your heel is as close to your groin as comfortable. Let your left leg relax and rest on the ground. Inhale, and raise your arms overhead, palms facing each other. Exhale, and fold forwards, placing your hands on your outstretched leg. Lean as far forward as you can without your lower back rounding. Hold for five to 10 nasal breaths and try to relax a little deeper into the stretch as you exhale. Slowly ease out of the stretch on an inhalation and then change legs.
Spider, or Supta Padangusthasna
Lie on your back with your legs straight and your arms by your sides. Slowly bring your knee to your chest. Grasp your big toe with your left thumb and forefinger. Exhale, and extend your leg while maintaining your grip on your toe. Straighten your knee as much as possible, but don't worry if you can't fully extend it. Pull your leg as close to your body as you can while making sure your other leg remains straight and in contact with the floor. Relax and hold this position for five to 10 nasal breaths while trying to increase the stretch on each exhalation before lowering your leg and repeating on the other side.

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4 Full Body Stretching Workouts for Farm Workers

A farm worker spends his day lifting heavy objects such as hay bales and agricultural equipment, handling strong animals, bending, squatting and reaching. Such strenuous movements can lead to injury and pain. Fortunately, you can do a variety of stretching exercises before starting your work day to warm up the muscles and help prevent injury. Consult your doctor for suggestions specific to your condition or work, and if any work-related pain persists or worsens.
Neck Stretch Exercise
This stretch, suggested by the Women's Heart Foundation, can be performed before beginning strenuous farm activity, and repeated as necessary during the workday. Bend your neck forward as if you are going to touch your chin to the top of your chest. Hold for at least 15 seconds. Return your neck to the starting position and relax. Bend your head back until you feel the muscles in the neck stretch. Hold for 15 seconds, then bring your head upright to look straight ahead. Do a total of 10 repetitions.
Wrist and Hand Exercise
Rest your forearms on a steady surface. Use your left hand to gently push back on the palm of your right hand until you feel a stretch. Return to the starting position and then repeat up to 15 more times. Shake the wrists out, then return them to the flat surface, the Ohio State University Medical Center instructs. Switch hands and do up to 15 repetitions.
Lower-Body Exercise
Stand up straight and carefully lift your left knee up toward your chest until it forms a 90-degree angle. Bring your leg back to the starting position and repeat with your right knee. Continue alternating legs so you are marching in place. You can also do this exercise on your back by extending one leg and keeping the other knee bent upward. Gently hold the back of your thigh and pull your knee toward your chest. Alternate legs.
Upper-Body Exercise
Lace your fingers together, with your palms facing outward. Lift your arms out in front of you until they are at shoulder height. Hold for about 20 seconds, then slowly relax your arms. Repeat a second time. Next, bend your knees slightly and lift your arms up over your head. Grasp the elbow of your right arm with the palm of your left hand and gently pull your elbow behind your head. Lean to the side until you feel a stretch and hold for 10 seconds. Repeat on the opposite side.

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4 Stretches for Bad Feet

Whether you're a long-distance runner or you just spend most of the working while standing, coming home to tired and sore feet can leave you searching for relief. If you don't have access to a professional masseuse or a foot spa, stretching exercises are one of your best bets for getting temporary relief of your minor foot pain. Talk to your doctor if you experience significant pain from foot stretching exercises.
Plantar Fasciitis Stretch
Plantar fasciitis is a common source of pain in the foot, primarily in the heel. The plantar fascia is a band of tissue that stretches from your heel to the bottom of your foot and almost to the toes. To stretch out the plantar fascia, sit on the floor with your knee bent and grab the toes of your foot with one hand. Slowly bend back your toes with your hand and hold for 10 to 15 seconds. You also can stretch out your plantar fascia by standing facing a wall and sticking one foot out behind the other. Bend both legs at your knees and keep your feet flat on the floor until you feel a stretch in your back heel. Hold for 10 to 15 seconds, then rest and repeat.
Step Stretch
A simple way to stretch out the muscles in your feet after a long run or when you're feeling pain is the step stretch. Find a step or elevated surface that can support your weight. Stand with your toes on the step and your heels hanging over the edge. Slowly lower your body so your heels dip down below the edge of the step and hold for 10 to 15 seconds. Lift your body back up and rest, then repeat the stretching exercise three to four more times.
Ankle Circles
Ankle circles help stretch the muscles and tendons that travel throughout your feet. To do ankle circles, sit or lie on the floor with your leg extended and your ankle elevated slightly off the floor. Slowly turn your ankle in a clockwise fashion five to 10 times. Reverse the ankle circles by turning your ankle counter-clockwise for five to 10 turns. You can also try using your foot to draw the letters of the alphabet for better variety of range of motion in the ankle.
Ankle Stretch
For direct access to the muscles in the top and bottom of the foot, try ankle stretches. Start by sitting in a chair with one leg crossed over the other. Grab your foot with both hands. Place both thumbs at the top of your foot with your fingers wrapped around and under your foot. Slowly bend the bottom of your foot out and hold for 10 to 15 seconds, then stop and rest. Repeat the exercise, this time bending the bottom of your foot in to stretch the top of the foot.

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4 Effective Stretches for Hip Injuries

Hip injuries can occur from overuse or from traumatic accidents. Injuries usually occur either to the muscles at the top of the thigh, the hip flexors, to the muscles and ligaments surrounding the hip joint, or to the hip abductors located behind your hip. Your doctor can pinpoint the best treatment for your specific injury. Stretching to ease pain and to increase flexibility will undoubtedly be part of the rehabilitation process.
Passive Stretching
You are probably familiar with passive or static stretching. It involves reaching a point of mild tension, not pain, staying in that position for 10 to 15 seconds without bouncing, and releasing. Bob Anderson, author of "Stretching," discusses developmental stretching for a second period of 10 to 15 seconds. This stretch involves reaching a fraction of an inch more after your body has relaxed into the original stretch. Anderson cautions that the tension should still be only mild. Complete all stretching exercises on both sides of your body.
PNF Stretching
PNF, or "procrioceptive neuromuscular facilitation," uses a contract-and-relax technique to increase normal range of motion in the injured area. It is, in effect, an isometric contraction, where you use your body's own resistance to contract, stretch and relax the muscles.
For your hip, Anderson recommends lying on your back with one knee raised perpendicular to the floor. Cross your other leg over your knee and pull your leg toward your chest by clasping behind your bent knee with your hands. Hold the position for 15 to 20 seconds. Move your crossed leg downward for four to five seconds as you resist the movement from your arms. Then relax and stretch again as in the initial 15 to 20 seconds.
Hip Flexor Stretch
Begin the hip flexor stretch on your back with your toes pointed up toward the ceiling. Slide your left foot back, alongside your right knee, keeping your foot flat on the floor. Keep your right leg on the ground, your shoulders and back on the floor and your back relaxed and not arched. Place your hands behind your left thigh and pull it gently toward your chest until you feel mild tension. Hold the stretch for 30 seconds and slowly lower your leg.
Triangle Bends
Stand with your feet somewhat wider than hip-width apart, placing your left foot pointing forward and your right foot pointed to the side. Pull in your tummy, straighten your back and hold your head level.
Raise your left arm up, palm turned in, keeping your shoulder down and lifting only with your arm. Drop your right shoulder, sliding your right hand down your leg toward the floor. Do not brace yourself with the hand; maintain a light touch. Keep reaching with your left arm as you bend sideways from the waist, allowing your body weight to gently lengthen the stretch. Keep your abdomen pulled in and your head aligned with your spine. Hold for 30 seconds, stand up and lower your arm.

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Effective Stretches Required for Violen

Playing the violin requires not just musical know-how but the physical ability to perform for long stretches of time. The neck, shoulders, elbows, forearms and fingers endure motions that can cause strain or injury, including tennis elbow, a painful inflammatory condition that strikes not just tennis players but any athlete who repeatedly moves the forearm and elbow. Beginning violinists benefit most from stretches, as their bodies are not yet used to the necessary movements. Stretch both sides of your body, not just the side that holds the violin, as your bow arm will benefit, too.
Elbows
If you suffer from tennis elbow, forearm stretches can help relieve the symptoms. Extend your arm out in front of you and push your palm down with your opposite hand to form a near-90 degree angle with your arm. In this position, stretch the forearm. Flip your hand over and repeat the exercise. Hold each stretch for 15 seconds in sets of two or three, and repeat five times daily.
Fingers
Place your hand palm-down on a table, then raise a finger. Let the finger drop back down onto the table forcefully. Press the finger against the table after you drop it for up to 10 seconds to improve your strength. Repeat with each finger in turn. If you feel pain, stop.
Hands
Keeping your fingers and hand tense, open and close your hand 25 times. Close it all the way to a tight fist and then open it as wide as possible. This develops both flexibility and strength in the hands.
Wrists
Novice violinists often suffer from stiff wrists. To loosen your wrists, relax and place your forearm and wrist against a wall, then rap the wall softly with your knuckles. The movement should come from your wrist.
Neck
To exercise the scalene muscles of your neck, sit down in a chair and grab the left side of the chair. Point your nose at your right armpit to stretch the side of your neck. Then tilt your head to the right so your ear touches your shoulder to stretch the middle of your neck. Finally, turn your head to the right and look up to stretch the front of the neck. Hold each position for 30 to 90 seconds and then repeat on the opposite side, grasping the other side of the chair.

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ACL and MCL Muscles Stretches

Injuries of the anterior cruciate ligament, or ACL, and medial collateral ligament, or MCL, are common in all athletes participating in contact sports. Females are especially prone to ACL tears, as their wider pelvis makes rotational forces on the knee more pronounced. Proper warm-up, cool-down and core strengthening protocols are shown to reduce the incidence of injuries to the knee joint in both male and female athletes.
ACL and MCL Stability
The ACL runs behind the patella, also called the kneecap. The ACL works with the patellar tendon to stabilize the knee when the joint flexes. ACLs are subjected to rotational forces when you change direction or collide with another player. The MCL keeps the knee joint stable when the leg is extended and your center of balance changes. It is possible that both the ACL and MCL can suffer damage during collisions with other players.
PEP Warm-Up
The Santa Monica Sports Medicine Foundation has developed a series of warm-up movements and stretches designed to reduce ACL injuries. The warm up is done on the playing field, with the entire team participating. It starts by warming up the body with jogging, dynamic stretch movements like walking lunges, hopping and seated stretches of the hips. The warm-up takes 20 minutes before the start of practice.
During the Game
It is important for athletes to remain warm if they are coming off the bench. When players will come in to substitute, running in place for one minute, riding an exercise bike as seen during football matches and jumping rope are all effective ways to keep the legs and cardiovascular system primed. For kids under 12, jumping jacks for 30 seconds are an effective sideline interval.
Post-Match Cool Down
Equally important to the warm up and game activity is a proper cool down. Perform static stretches for calves, hips, quads and hamstrings. If the total duration of activity was more than 60 minutes, a 5- or 10-minute cold water soak reduces overall muscle inflammation. Locally ice tender spots and bruises on the knees.

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Do Stretching Poses Improve Indigestion?

Indigestion is a general term typically used to describe an uncomfortable feeling in your upper abdomen. Indigestion includes heartburn or acid reflux, as well as bloating and gas. Over-the-counter remedies and prescription medications can be helpful, as can simple stretching exercises. Talk to your doctor about your indigestion and before beginning any exercise routine.
Seated Spinal Twist
Yoga offers a variety of poses that can be helpful in massaging the abdomen and potentially helping with stomach-related concerns. A seated spinal twist can stretch your spine, shoulders and hips, massage your abdominal organs and improve digestion, Yoga Journal states. Begin by sitting with your legs straight in front of you. Bend both legs to the left, bringing your heels next to your left hip, your left foot resting in the arch of your right. Twist your upper body to the right, turning from the waist and gazing over your right shoulder. Hold for 30 seconds to one minute and repeat on the other side.
Bridge Pose
Another yoga posture that can support digestion is called the bridge pose. It can also reduce stress, stretch the spine and stimulate your abdominal organs. Begin by lying on your back with your knees bent and your feet flat on the floor. You can place a folded blanket under your shoulders if needed. Exhale and lift your pelvis off the floor toward the ceiling using your leg muscles. Keep your knees over your heels, and press your arms into the mat. Stay in the pose at least 30 seconds and release your hips slowly back to the mat.
Triangle Pose
Another yoga pose that stretches the abdomen, stimulating its organs and promoting digestion is triangle pose. Stand with your right foot a few feet in front of your left, your right toes point forward and your left toes pointing to the left. Turn your torso to face the same direction of your left toes and hold your arms parallel to the ground. Begin to lean your body forward in the direction of your right arm. Rotate your body so that your right arm points toward the ground and your left to the ceiling, opening up your chest. Breathe slowly and hold for 30 seconds to one minute before switching sides.
Qigong
Qigong breathing techniques and exercises can also improve digestion by both encouraging relaxation and massaging the abdominal area. In "lying on white snow and keeping body relaxed," you simply lie on your back and rub your abdomen and chest in back-and-forth motions. You can also rub your abdomen in a clockwise direction.

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4 Effective Feet Workouts for Ballet Dancers

Whether you're dancing in pointe shoes or still in soft slippers, stretching your feet before you do the most basic plies or attitudes is imperative in ballet. Feet stretching helps you avoid injuries from minor cramps to more serious ankle twists. The more you stretch, the better your foot flexibility and toe-point will be.

Side to Side
The Orthopedic Specialists of North Carolina recommend this stretch, which they call the ankle inversion and eversion stretch. While sitting down with your legs outstretched in front of you, grab your right foot in both hands with your thumbs atop your foot and your fingers underneath. Turn your foot to the inside and hold for five seconds. Then, turn your foot to the outside and hold for five seconds. Repeat on each foot 10 repetitions.

Toes Up
You have probably done this stretch in ballet warm-ups using your hands, but using a resistance band gives you a better stretch. Tie both ends of the resistance band to a stationary object. Sit down and insert your foot into the band, so it wraps over the top of your foot. Begin with your toes pointed down. Then, stretch your foot up, so your foot is perpendicular to the floor, with your toes pointing to the sky. Do 10 repetitions one each foot.


Ankle Down
Working with a resistance band can really improve your foot flexibility, but if you do not have a resistance band, you can use a towel. Sit on the floor with the resistance band under your foot and hold one end of the band in each hand. Stretch your leg straight out, raised above the floor. Push your ankle down to the floor as far as you can. Bring your foot back to the starting position and repeat on each foot 10 times.
All Around
The all-around foot stretch should be a routine part of your warm-up. Sit down with your legs straight out in front of you. Simultaneously point your toes down on both feet. Hold for five seconds, and then flex the toes up for five seconds. Repeat again, but this time use your hands to push your toes down and pull them up. Next, alternate pointing the toes on one foot while you flex the toes on the other foot. Repeat for five repetitions. Finally, wind your feet in circles clockwise and then counterclockwise.

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Stretching Exercises to Do in the Morning

Morning stretches warm up your muscles and improve your range of motion, according to the University of Tennessee at Chattanooga. Stretching can increase flexibility, improve circulation and contribute to your sense of well-being. Exercising regularly improves your overall health and reduces your risk for unhealthy weight gain and chronic medical conditions. Stretches are best performed in the morning and before you exercise. Modify stretches and exercises to meet your needs and to match your age and fitness level.

Piraformis Stretch
This stretch works your piraformis muscle, which runs from the top of your thighbone to your tailbone. Begin by lying on your back with your knees bent. Place the ankle of your right leg over your left knee. Grab the thigh of your right leg and pull the knee toward your chest. You should feel the stretch in your buttocks. Hold the stretch for three seconds or until you feel your muscle relax a little. Repeat the pull and and hold the stretch for an additional 15 seconds. Switch legs and repeat the stretch on your left leg.

Deep Breathing
Deep breathing relaxes you and helps prepare you for exercise. Sit in a chair and place both hands on your stomach. Inhale deeply and fill your diaphragm with air. Exhale and feel the movement of your stomach. Perform the exercise three to five times to start and progress to eight to 12 repetitions. Breathe normally and evenly during the exercise.

Side Stretch
Begin this stretch by standing with both arms at your sides. Raise your left arm and place your hand behind your head with your elbow pointed straight out and away from your body. Bend at your waist to the right and allow your right arm to remain straight as your hand moves down to your lower leg. Hold the position for about two seconds and release to return to your starting position. Repeat the bend a few times to improve flexibility and then switch sides to perform the bend on your left side.

Seated Knee Raises (Seated Marching)
Begin the seated knee raises, also called seated marching, by sitting in a chair. Lift and lower your right knee. Lift and lower your left knee. Repeat this set five to 10 times, alternating your legs as if you are marching. This warm-up exercise improves your range of motion and your hip stability. It may also improve your endurance, according to the Maine Medical Center.

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Piriformis Stretches for Piriformis Syndrome

Piriformis syndrome occurs when the piriformis muscle contracts or becomes inflamed and adds pressure to the sciatic nerve, resulting in a sharp pain that radiates from the buttocks to the legs. Piriformis syndrome may be caused an injury or fall on the buttocks, muscle tightness in the inner thigh or muscle spasms that add pressure to the sciatic nerve. Stretching can relieve the tension, increase your circulation and oxygen delivery to this muscle and reduce pain and inflammation.
Outer Hip Stretch
This stretch focuses on the muscles that rotate your hips outward, reducing the tension on the piriformis muscle and the associated pain and inflammation. Lie on your back and extend both legs in front of you. Bend the knee of the leg that has the radiating pain and place your opposite hand over that knee. Use your hand to bend that knee to the opposite side of your body and hold this position for 30 seconds. You should feel the stretch in your hips and buttocks. Repeat this stretch three to five times, three times daily.
Piriformis Stretch
Lie on your back and extend both legs in front of you. Bend both knees and plant your feet flat against the floor. Take the outer foot of the leg, which needs to the stretched and place it on the lower thigh of the other leg. Place both hands behind your uninjured knee and pull that knee toward your torso. Hold this position for 30 seconds and repeat this stretch three to five more times. You should feel a stretch in your buttocks. Perform this stretch three times daily.
Spine Piriformis Stretch
Lie on your back and extend both legs in front of you. Bring your affected leg toward your chest by holding that knee with the hand on that side of your body and grabbing your ankle with the opposite hand. Continue this stretch by leading with the ankle until you feel a stretch. Hold this stretch for 30 seconds and return your leg to the starting position. Repeat this stretch three more times, ensuring that you are not overexerting your ankle or knee.
Buttocks Stretch
Get on all fours and bring your affected leg under your body, extending it to the opposite side of your body. Extend your unaffected leg backward, ensuring that your pelvis does not move. Lean on your arms and begin to rock your hips backward and toward the floor. Continue stretching your buttocks until you feel a stretch. Hold this position for 30 seconds and repeat this stretch three to five more times.

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4 Effective Stretches for Back Pain

It may seem counterintuitive to move around when your back hurts, but strong back muscles help speed recovery and prevent further injury. FamilyDoctor.org recommends no more than a day or two of rest if your back is hurt. Stretching exercises can strengthen back muscles and relieve pain. Repeat exercises five to 10 times, two to three times a day. If your back pain is severe see a doctor, as it may be a symptom of a serious problem.
Neck Stretch
Pain in the back can cause pain in the neck as well. Stretching can ease tightness and loosen muscles in the neck, shoulders and upper back. With a straight back, tilt your head forward and reach for your chest with your chin. Bring your head back up slowly, and then bend your neck to the side reaching for your shoulder with your ear. Repeat on the other side.
Rocking
Get down in a kneeling position, with your knees slightly apart and hands under your shoulders. Keep your palms on the floor, and rock back until your buttocks touch your heels and your arms are stretched to the front. Your back should be rounded. Hold this stretch for a few seconds, then return to kneeling. Drop your abdomen until your legs are flat on the floor and your arms are in a push-up position. Hold, then return to kneeling.
Stretch and Release
With a straight back, reach your arms straight up over your head and lift your shoulders. Hold, then bring your arms back down. Bend over from the waist, reaching for your toes. Stop at the point where it becomes uncomfortable. Slowly straighten, curling your back up so that your neck and head are the last to straighten. To perform this stretch you can stand, with feet shoulder-width apart, or sit, with feet flat on the floor.
Hamstring Stretch
When the back of the thighs are tight, more stress is put on the lower back. Lie down on the floor with your legs fully extended. Bring one leg up without bending your knee by placing your hands behind the knee and gently pulling. Repeat with the other leg. If that is too difficult, try looping a towel around your ankle and pulling on that to bring your leg up. You can also perform this stretch while sitting on a chair. Place another chair across from you, rest one leg on the chair and reach your hands toward your toes. Repeat with the other leg.

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Stretching Exercises to Increase Body Flexibility

Stretching exercises can get your body ready for more exercising, reduce your risks of injury by keeping your joints and muscles fluid, provide a relaxing way to end workouts and help your body recover after aerobic activities, according to the American Heart Association. Stretches can be done by people of all ages and physical conditions in a variety of positions. Perform stretches gently, without sudden movements.
Upright Stretching
In order to prepare your body for more intense exercises, include some standing stretches in your warm-up routine. Standing stretches will increase the heart rate faster than floor stretches. For example, try a leg-stretching exercise. Stand facing a wall. Slowly lift your right foot and bring your heel to your buttock. Use your right hand to grab hold of your right ankle. Sturdy yourself by placing your left hand onto the wall. Gently pull on your ankle until you feel a mild stretch in your right thigh. Hold this stretch 10 seconds. Slowly return your leg to the original position. Relax 10 seconds and repeat.
Chair Stretching
You can stretch while sitting in a chair, whether a wheelchair or fixed, firm chair. Maintaining flexibility in your spine and neck makes movements such as looking behind you, moving your upper body and bending over easier. Keep your spinal column and neck flexible by doing a seated spinal rotation. Sit upright in your chair. Lift your left arm over the back of your chair's left side. Rotate your upper body and place your right hand onto your chair's left armrest. Slowly turn your neck and look over your left shoulder. Hold this position for 15 seconds while you move your eyes to the center position, then to the right and back to the center. Slowly return your body to the original position. Relax 10 seconds and repeat on the opposite side.
Floor Stretching
Floor stretches provide a relaxing way to let your muscles cool down after aerobic workout routines while letting your heart rate return to normal. You can stretch out your lower back area by lying on your back on an exercise mat or floor. Bend your knees and place the soles of your feet are firmly on the surface. Tighten both your abdominal and hip muscles while flattening your lower back against the surface. Hold this tension for 10 seconds. Release the tension and relax 10 seconds, then repeat.
Aqua Stretching
Some people may be unable to perform land-based exercises comfortably due to physical constraints or pain. Water stretching exercises take pressure off the joints, making movements easier and less painful than those done on land. For example, you can keep your shoulder joint flexible by doing some arm overheads while either sitting or standing in shoulder-deep water. Lift both arms overhead and hold for 10 seconds. Return to original position. Relax 10 seconds, then repeat.

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Full Body Toning Stretching Workouts

Many people don't place an appropriate importance on stretching in their fitness regimen. Stretching not only improves flexibility, it results in increased range of motion and it can prevent injury. Stretching should be done every day, but only after a thorough warm-up. Don't rush your stretching. Hold each stretch for 30 to 60 seconds. For maximum benefit, repeat each stretch two to three times.
Neck Stretch
In a seated or standing position with your face forward, lower your right ear to your right shoulder. Lift your right arm and gently apply pressure to the left side of your head increasing the stretch to your neck. Your left arm should dangle at your side with finger tips pointing toward the ground. Repeat to the other side.
Upper Back Stretch
Seated or standing, clasp your hands in front of your chest, interlacing your fingers. Turn your palms away from you as your extend your arms straight out in front of you at chest level. Drop your head to look down and the ground, and reach your hands farther away from you, increasing the distance between your shoulder blades and stretching your upper back muscles.
Chest Stretch
The best way to do this stretch is with a partner. Stand in front of your partner and extend your arms behind you. Have your partner grab your wrists and pull your arms together. When you arms are as close together as they go, your partner should lift your arms up toward the ceiling. You can also do this stretch by yourself. Grasp a towel behind your back with your hands as close together as possible, and lift your towel up to the ceiling. For either stretch, keep your chin up off your chest and your shoulders relaxed.
Shoulder Stretch
Stand or sit down for this stretch. Cross your right arm in front of your body and point your fingers to the left of you. Your palm should be facing behind you. Use your left hand to grab your right arm at the forearm or the bicep. Do not pull on the elbow joint directly. Pull your arm in toward your body stretching the shoulder. To intensify the stretch, turn your head to look out over your right shoulder. Repeat to the left side as well. After each side, shake the arms out a little to relax your muscles.
Triceps Stretch
From a standing or seated position, extend your right arm above your head and point your hand up to the ceiling. Use your left hand to grab your right arm. Grab near the elbow on the bicep side, but not on the elbow directly. Bend your arm behind your head pointing your fingers down between your shoulder blades. Increase the stretch by gently applying pressure to the right arm with your left hand. Do not push your head forward in this stretch.
Hamstring Stretch
Standing with most of your weight in your left foot, extend your right foot in front of you with your heel pressed into the ground and your toe off the ground. Your left leg should be bent and your hands should be on the thigh of your left leg. Keeping your right leg straight, lean your chest toward your right leg stretching the back of your thigh. Make sure to repeat this stretch on the other leg.
Quadriceps Stretch
Stand near a wall or chair, using your left hand for support. Lift your right leg in the air and grab the front of your right foot. Do not grab the toes. Pull your foot in toward your rear end stretching the front of your thigh. Your right knee should point straight to the ground and keep your torso tall during the entire stretch. Turn and repeat on the left leg.
Calf Stretch
Turn toward the wall and place both hands against it. Extend your right leg out behind you. The toes of both of your feet should point directly at the wall. Your right leg should be straight, and your right heel should press into the ground. Lean forward slightly toward the wall stretching your calf muscles. Repeat with the left leg. Next repeat the same stretch on both sides with a bent back leg. Do not allow your heel to lift off the ground as you focus the stretch deeper in your calf.
Side Stretch
Stand tall with your feet about shoulder-width apart and your knees slightly bent. Pull your abdominal muscles in toward your spine. Lift your right arm up in the air, as your left arm extends down along the outside of your left thigh. Reach up and over to the left side with the right arm, while you slide your left hand down your thigh closer to your knee. Turn your head to look up past your elbow and to the ceiling. Repeat to the left side.
Back Stretch
Lower down to the ground on your hands and knees. Your hands should be directly under your shoulders. Your knees should be directly under your hips. Arch your back up by pulling your abdominal muscles in and dropping your head to look at your thighs. Hold this position for one inhalation and one exhalation before allowing your belly button to droop toward the ground. Lift your face up to the ceiling and relax your abdominal muscles. Again hold for one breath cycle. Repeat this sequence back and forth several times.

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Velocity Increasing Techniques for Pitchers

The harder a baseball pitcher can throw the ball, the more difficult it is for batters to hit. When exercising to increase velocity, be careful because flexibility is just as important as strength in pitching. You can incorporate both baseball related and non-baseball-related exercises into your workouts to increase your throwing velocity.
Long Toss
Long toss is one of the most effective and popular arm strengthening exercises. According to Tony Rasmus, a baseball coach in Russell County, Alabama, most kids in a long toss program see increases in velocity of 4 to 5 mph. Long toss is a throwing program in which players and pitchers try to extend the distance they can throw the ball. Players first throw as if in a regular warmup and gradually move back until they are throwing the ball as far as they can to one another. The goal is to use normal mechanics. In time, many players can throw the ball over 300 feet.
Resistance Band Exercises
Resistance band exercises improve arm strength as well as flexibility to prevent injuries. Attach a resistance band to a fence or pole, and grab it behind you with your throwing arm bent at a 90-degree angle, as if you are preparing to deliver a pitch. Open and extend the arm before returning to the starting position, and repeat for at least 10 repetitions and three sets.
The arm swing drill works your shoulder and simulates the end of the pitching motion. Stand to the side of the band, and grab it with your hand while keeping your elbow bent to about 90 degrees. Pull the band across your body until your arm is right across your mid-chest, and return to the starting position. Repeat for at least 10 repetitions and three sets.
Upper-Body Strength Training
Weightlifting for pitchers should focus on high repetitions with light to moderate weight mixed with stretching exercises to promote flexibility. The weight used should be about 50 to 60 percent of the maximum weight that you can lift. Focus on exercises like bench presses, rows, lat pulls, pushups, triceps pulldowns, dumbbell flys and wrist curls or forearm rolls. These exercises focus on your chest, back, triceps and forearm muscles, which are the muscles most involved in throwing.
Lower-Body Strength Training
The strength and stability of your lower bodies has an influence on your throwing velocity. Perform exercises like squats, lunges, deadlifts and calf raises to strengthen your lower body. These exercises focus on your quadriceps, hamstrings and calves. A pitching motion requires your legs to drive, push off and extend to the plate, so strength in your legs can help the delivery and, in turn, the velocity.

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4 Shoulder Strengthening Exercises for Pitchers

Shoulder strengthening exercises for pitchers are designed to increase muscle strength and power. Having strong shoulder muscles prevents injuries as well. Pitching several innings in a row can lead to a tired arm. Pitchers should engage in shoulder strength training workouts to combat fatigue and increase the speed of their pitches without tearing up their shoulders.
Lateral Raise
Stand with your feet hip-width apart, and slightly bend your knees. Hold a dumbbell in your right hand, and extend both arms at your sides. Relax your neck, and with your palm facing your side, raise your right arm out and up until it is level with your shoulder. Your palm should now be facing the floor. As you raise your arm up, keep a slight bend in your elbow. Slowly lower back to starting position, and switch sides. Do three sets of 10 to 12 repetitions.
Bent-Over Rows
Start by laying a resistance band on the floor, and step onto the middle of it with with your one foot. Grab both ends of the band, and stand straight up. The foot that is on the band should be placed slightly in front of your other foot. Slightly bend over, and extend your arms down toward the floor. Pull both arms up toward your chest and shoulders. Squeeze your shoulder blades together, and then lower back down to the starting position. Do three sets of 10 to 12 repetitions.
Front Raise
Hold a dumbbell in each hand, and stand with your feet shoulder-width apart. Extend your arms down in front of you, and keep a slight bend in your knees. Retract your shoulders back. Raise your arms out and up, keeping a slight bend in your elbows, until they reach the level of your shoulders. Slowly lower back down to the starting position. Keep your neck and face relaxed. Do three sets of 10 to 15 repetitions.
Seated Dumbbell External Rotation
Hold a dumbbell in each hand, and sit down on a bench. Position your upper arms so they are parallel to the floor, and bend your forearms at a 90-degree angle. This is the starting position, which looks like a scarecrow. Rotate both arms up until your forearms are perpendicular to your head and your upper arms are level with your shoulders. Slowly lower to the starting position. Perform three sets of 10 to 12 repetitions.

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