Her DVD for breast cancer rehabilitation post surgery is excellent. Miranda is a breast cancer survivor and look how flexible she i!
Showing posts with label stretching exercises. Show all posts
Showing posts with label stretching exercises. Show all posts
Friday, October 14, 2011
Breast Cancer Survivors Special Stretching Exercises
Her DVD for breast cancer rehabilitation post surgery is excellent. Miranda is a breast cancer survivor and look how flexible she i!
Thursday, August 6, 2009
Flexibility Exercises For Cheerleading Stunts
How to improve your flexibility is an ongoing challenge for cheerleaders, dancers, and those doing gymnastics.
Safe stretching is a learned art. It's especially important for those who are not in dance classes learning ballet technique, to learn proper warm up, and proper stretching positions.
If you are in high school or college cheer leading it's easy to justify a short-cut and skip warming up - especially if you're hot and sweaty just from getting to practice on time! Yet warm up and cool down are important for making your hard work pay off. Also, and just as important, your stretching is more effective.
The time taken to warm up protects you from injuries. Stress fractures, joint pain and muscle strains are the least of what can happen if you fail to warm up.
Warm-up gets your body activated for the intense activity of all the choreographic repetitions you will do in any given practice. It wakens your reflexes, or your automatic physical reactions to your own and others' movements.
Your heart rate and breathing will increase, pushing oxygen and glucose to your muscles and raising your body temperature. The result is, your muscles get warmer, move and stretch more easily, and will be less painful afterwards. Once warmed up, your metabolism runs high for the duration of your practice, resulting in better fat-burn off.
Your warm-up should work the same muscles you'll be using while exercising. If you are going to be doing a lot of jumps, a slow motion warm up of jumps would be slow controlled squats.
Slowly straightening up, controlling your posture, and holding your core muscles, will prepare your muscles and your concentration for a fun and safe session.
Using slow motion versions of your arm movements will warm up your shoulder/neck/arms and upper back.
After five to ten minutes of this kind of warm up, you can do some gentle stretching in all the positions you will be using in the choreography.
After practice, you can repeat your stretching more intensely. Better to take time here while you're really warmed up, and then throw on some sweats to go home in. (Even if you are going somewhere to grab a bite and socialize, better use the time to stretch rather than primp. You are serious, right?)
Cool-down gradually. Just walking around two or three minutes, pausing to lunge and stretch your calves, makes it easy on your circulatory system (heart/lungs/blood flow).
Stretches are technical and must be learned in detail. Warming up in order to maximize your efforts will help you get more flexible for cheer leading, and avoid injury.
CLICK HERE to learn the best flexibility exercises.
D. Buxton is a writing partner with Vone Deporter, of The Sedona Series, about a surfer girl in pointe shoes.
Follow us on Pinterest!
Safe stretching is a learned art. It's especially important for those who are not in dance classes learning ballet technique, to learn proper warm up, and proper stretching positions.
If you are in high school or college cheer leading it's easy to justify a short-cut and skip warming up - especially if you're hot and sweaty just from getting to practice on time! Yet warm up and cool down are important for making your hard work pay off. Also, and just as important, your stretching is more effective.
The time taken to warm up protects you from injuries. Stress fractures, joint pain and muscle strains are the least of what can happen if you fail to warm up.
Warm-up gets your body activated for the intense activity of all the choreographic repetitions you will do in any given practice. It wakens your reflexes, or your automatic physical reactions to your own and others' movements.
Your heart rate and breathing will increase, pushing oxygen and glucose to your muscles and raising your body temperature. The result is, your muscles get warmer, move and stretch more easily, and will be less painful afterwards. Once warmed up, your metabolism runs high for the duration of your practice, resulting in better fat-burn off.
Your warm-up should work the same muscles you'll be using while exercising. If you are going to be doing a lot of jumps, a slow motion warm up of jumps would be slow controlled squats.
Slowly straightening up, controlling your posture, and holding your core muscles, will prepare your muscles and your concentration for a fun and safe session.
Using slow motion versions of your arm movements will warm up your shoulder/neck/arms and upper back.
After five to ten minutes of this kind of warm up, you can do some gentle stretching in all the positions you will be using in the choreography.
After practice, you can repeat your stretching more intensely. Better to take time here while you're really warmed up, and then throw on some sweats to go home in. (Even if you are going somewhere to grab a bite and socialize, better use the time to stretch rather than primp. You are serious, right?)
Cool-down gradually. Just walking around two or three minutes, pausing to lunge and stretch your calves, makes it easy on your circulatory system (heart/lungs/blood flow).
Stretches are technical and must be learned in detail. Warming up in order to maximize your efforts will help you get more flexible for cheer leading, and avoid injury.
CLICK HERE to learn the best flexibility exercises.
D. Buxton is a writing partner with Vone Deporter, of The Sedona Series, about a surfer girl in pointe shoes.
Follow us on Pinterest!
Monday, June 4, 2007
Stretching Exercises - Muscle Tension Tips
One thing that I have now - and love - is my physio ball, also known as a gym ball or exercise ball. Below are some tips on doing stretching exercises on the ball. (You can click right now to get it).
I use the ball as my computer chair. I use no other.
Bouncing gently, or just fidgeting on the ball while I'm thinking or waiting for pages to load, is healthy, and it is relaxing. Sore muscles get a little movement. Sitting on a chair, sore muscles get positioned poorly and become more spasmed and hurt.
Also, the ball gives even when you breathe. There is literally no impact, no pressure moving up the spine when you sit on the ball.
Sitting in second position, fourth position, and lunge positions, you just roll in different directions and get stretched, while you are reading or writing.
Since we dancers tend to mindlessly stretch something, taking advantage of every move we make, the ball is a great addition to our collection of things that aid our recovery after classes. If you get one, experiment with it and you'll see what I mean.
If your legs just are relentlessly aching, lie on the floor and put your calves up on the ball. You can roll slowly from side to side, stretching the sides of the hips and lower back, or roll all the way to the side, draping the top leg over the ball so you don't overdo the stretch.
Hanging over the ball like a rag doll, knees on the floor, and rolling up and down is a wonderful low back stretch. It opens up the lower, mid and upper back, relaxing the shoulders as well. Just let the head hang. Aahhh.....and you can reverse the position, bending back over the ball, and roll around a little.
I use an exercise mat so my feet don't lose grip. Also you can position the ball against something behind you so you won't lose control and get dumped overboard.
So it's a great tool for stretching exercises and relaxation techniques. The bouncing is excellent for your lymph system.
Effective Stretching The Utimate Guide's, muscle tension tips, has been put on a DVD by a dance expert. It gives a top to toe routine for getting the most out of your stretching exercises.
I use the ball as my computer chair. I use no other.
Bouncing gently, or just fidgeting on the ball while I'm thinking or waiting for pages to load, is healthy, and it is relaxing. Sore muscles get a little movement. Sitting on a chair, sore muscles get positioned poorly and become more spasmed and hurt.
Also, the ball gives even when you breathe. There is literally no impact, no pressure moving up the spine when you sit on the ball.
Sitting in second position, fourth position, and lunge positions, you just roll in different directions and get stretched, while you are reading or writing.
Since we dancers tend to mindlessly stretch something, taking advantage of every move we make, the ball is a great addition to our collection of things that aid our recovery after classes. If you get one, experiment with it and you'll see what I mean.
If your legs just are relentlessly aching, lie on the floor and put your calves up on the ball. You can roll slowly from side to side, stretching the sides of the hips and lower back, or roll all the way to the side, draping the top leg over the ball so you don't overdo the stretch.
Hanging over the ball like a rag doll, knees on the floor, and rolling up and down is a wonderful low back stretch. It opens up the lower, mid and upper back, relaxing the shoulders as well. Just let the head hang. Aahhh.....and you can reverse the position, bending back over the ball, and roll around a little.
I use an exercise mat so my feet don't lose grip. Also you can position the ball against something behind you so you won't lose control and get dumped overboard.
So it's a great tool for stretching exercises and relaxation techniques. The bouncing is excellent for your lymph system.
Effective Stretching The Utimate Guide's, muscle tension tips, has been put on a DVD by a dance expert. It gives a top to toe routine for getting the most out of your stretching exercises.
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