Stretching exercises Vol 3

STRETCHING EXERCISES (Continued)

EXERCISE NO 2

SHOULDER STRETCH

It is very necessary to maintain balance among muscles around and near the shoulders. The gravity pulls our body forward , the muscles on the chest and the shoulders shorten due to gravity. So it is necessary to perform these stretches to get your shoulders more flexible and healthier.Specially, shoulders are a very important part of your body which has most of the strength coming up from muscles from upper back too. Most of the complicated and hard workouts and exercises utilize most of your shoulders. So these stretching exercises for shoulders will help you to perform all those challenging exercises more easily and in a more efficient way.

Problems which will be caused due to overstretching the shoulders 

As it is a shallow joint shoulders are even delicate to overstretching and can cause muscle tears, arthritis or even rotatory cuff tears which would be extremely painful  See to that these exercises helps you to prevent such pain rather than creating one Be careful and do it slowly and safely. 

Shoulder ex.1 

PULL BACK STRETCH

1- Stand straight and slightly bend your knees, chest up and head back all over your shoulders.
2- Raise your preferable hand over your head and grab your preferred elbow with your other unused hand.
3- Pull your elbow which is being raised to the other side of the elbow and gently bend the trunk to the other side until you feel  the stretch.
4- Hold it for a few seconds and then repeat with your other hand.

Shoulder ex 2

DEEP SHOULDER STRETCH

1-Lie down on the right side on your right shoulder and position it such that the elbow should be half the way up to your shoulder's level.
2- Slightly bend your elbow such that your hand is pointing towards the sky.
3- Grab your forearm and bring your hand down towards the floor.
4- Safely perform this stretch and do not forget to repeat for a particular time till you feel the stretch and then switch and repeat the same.

EXERCISE NO 3

FOREARM STRETCHES

Forearms are very important for your physical activities and workouts as most of the impact felt on the forearms and it has to take  a lot of pain and stretch in more challenging drills and workout which i'll be sharing in the future posts . It is not necessary that on;y patients suffering from a forearm injury or patients with tendinitis to perform these stretches it is very necessary to every individual who will be taking up challenging sports nad workouts for a better physique 

There are a lot of benefits which will be seen after performing these stretches for your forearms and thus you can prevent any injury caused due to playing a sport pr performing extreme workout routines which is all about this blog.

Forearm ex 1

Wrist stretch

Since the wrist is very important part of your forearms you should make sure your take them slowly and gently. Do not over stress as it might cause minor or severe injury which may lead to severe pain. 

1-Straighten your elbow and lengthen the muscles facing vertically with your elbow straight
2- Palm should be facing down towards the floor and use the other hand to pull down and outwards.

Forearm ex 2

Thumb stretch

1- Hold on to the thumb firmly with your other fingers.
2- Keeping your wrist in neutral position turn your wrist gently down towards the floor.


EXERCISE NO 4

HIP STRETCH

Hips are usually flexible for most, but some suffer from injuries and even bad hips as there is not much exercises suppressed by that individual to his/her hips. When stretched and given proper care,hips can be strong can be used efficiently by an individual, but to do so you must go through a regular stretch and workout routine to make sure you keep it healthy and well going.

Hip exercise 1

Straight Hip stretch 

This exercise is a major stretch to the hips so please do it safely and around a safe environment, make sure it doesn't lead to any injury
1- Kneel on your right knee and put the left foot in front in a straight direction such that the left hip and knee are proportional.
2- Place your right hand on your right hip and push your hips forward so that it is in front of the right knee,keep your chest up and do not give too much tension on the hips. Repeat then switch.

Hip exercise 2

Hip extension stretch

You have to find a proper medium to place your legs so that it is directly helping your hip's flexibilty.
1- Place your one leg on a chair or a raised platform and then bend over at the hips unitil you feel the stretch in the thighs 
2- Hold it for about 50 seconds and the n repeat again by switching sides.

Upcoming posts will be on lower body stretching. Take care.

Stretching exercises Vol 2

Stretching exercises 2

In the last post i shared a brief information about all the basic stretching exercises along with their impact on our body and the benefits of going through all the stretching exercises. In this post i will help you out by sharing much further advanced version of stretching which includes challenging drills which will help you the best when ti comes to muscles control and flexibility. Here's a complete guide on steps to perform the exercises which are challenging in a more easier and efficient way.

• STEP NO 1 

Drink a lot of water and keep yourself hydrated, do not forve yourself to do without proper diet and only perform the exercises after two hours of eating your regular healthy meal. Most people suffer to perform challenging exercises just because of their diet. So try to avoid foods and beverages which will annihilate your healthy l;ife style and the proper health to perform exercises and in turn to stay fit. 

• STEP NO 2

Practice yoga and meditation - It is the most efficient way to get you started for any challenging exercises which i'll be sharing in the future which needs a lot of muscle control and balance. You even need mind control and a peace of mind to perform those exercises I will share another post on meditation and powerful yoga which will not only help you to get you focused but also to keep you both physically and mentally fit.

• STEP NO 3

As soon as you are done with basic set of stretching exercises you can start up with these advanced set of drills which are more challenging but is easier when practiced regularly and done properly. Do not stress yourself too much into doing a particular exercise, it might leave you with an injury or cramps. 

To practice in a more efficient way you should always go through the set of regular warm up drills which i shared in previous posts.

• EXERCISE NO 1

a) NECK STRETCHES

Lets start up with neck stretches as primarily you use them a lot in day to day activities and other physical activities and exercises. It is completely necessary to perform neck stretches as it is required to maintain a normal range of motion in the neck and to maintain a good physical posture and also to prevent pain and injuries caused. It is particularly important for people who are into sports such as boxing,volleyball and other such combat sports. By doing neck stretches there will be optimization in the muscles and joints near the neck which will enable you to provide good results to your exercises.

NECK STRETCH ONE 

Neck Extension stretch 

This stretching exercise is for long extension muscles which have a lot of muscle content 

1- Set down looking straight ahead and with your chest up.

2- Whilst looking straight push your chin back. .

3- Do not change the direction of your head, do not look down or up keep it straight.

4- While holding the chin back use your other adjacent hand to reach over to the top of the head

5- Gently pull the top of your head forward and get your head to rest.

Repeat four-five times and then switch to the other side.

NECK STRETCH TWO 

Upper neck stretch

The upper neck is very important as they work on both sides to elevate the shoulders.

1- Sit on a chair or any raised platform  with your chest up.
2- Lower your head toward the hand which you should be holding on to the chair or the platform.

3- Use the other hand to pull your head straight towards the opp position. 

4- Feel the stretch

5- To get more, lean slightly away from your hand which is holding onto the chair or the raised platform.

Stretching exercises Vol 1

STRETCHING EXERCISES

Stretching must be an important routine to follow as it not only helps you with your flexibility, even as a best way to start up the challenging exercises which needs a lot of flexibility and strength to perform. So as soon as you are done with your warm up exercises which i shared in my previous post, start up with these ideas given below.

Start up with meditation, it is the best way to calm you down and even give you the mood to perform the drills and exercises in a more efficient way.  Firstly do the breathing exercises which can be learnt from videos from YouTube . 

Stretching exercises are usually easy to perform/ All the sports people and gymnasts go through a set of stretching exercises before staring their play. Its because it makes you get less tired as you would be all stretched out and the muscles would be more flexible so you can actually avoid sprains and muscle cramps which usually happens with starting a heavy sport or a workout. without going through stretches.Let me give you how stretching works and the impacts and uses on your  body.

• Stretching exercises impact on your body

Stretching helps your tendons and muscles to get flexed which in turn helps the muscle's elasticity. If done efficiently it can increase muscle control and flexibility. Stretching can be dangerous when performed incorrectly as it usually involves the use of most of the body parts and muscles. You should see to that it is performed safely and only after a minimum warm up like jogging/walking.    

• Types of stretching

There are basically two types of stretching dynamic and static, And further divided into basic and advanced types. DYNAMIC stretching mainly involves controlled movement with a full range motion which can be performed everyday and there's no harm in performing them regularly but correct order. An individual reduces the risk of injury by performing these stretching exercises.

STATIC stretching involves an individual to stretch his/her muscles until a slight tension is being felt by him/her and then hold it for a few seconds till it gets relaxed again. This is a challenging stretching drill which must be performed correctly otherwise causing damage to your body or lead to severe pain. But it still gets easy with practice.

• Uses of stretching

Stretching when done properly can reduce the risk of injury caused either due to a physical activity or by any other similar means and thus can improve one's performance specially athletes and other who are much into sports and mostly combat sports and even marital arts and other such physical activites which needs a lot of stamina,strength and flexibility  

BASIC STRETCHING EXERCISES

Here are a set of exercises which are easy to perform and which i recommend not only the beginners but everyone who wants to improve one's physical strength and flexibility  

EXERCISE #1

The side stretches (Standing)

How to do- Stand straight with your feet together and the arms straight. Joins your hands together but do not press it hard Reach your hands towards the sky and inhale as your hands go upward.  Then bend your upper body to right and don't forget to breathe out whilst in motion Take a few slow breathes and return to the center position and repeat the same but now on the other left side.

EXERCISE #2

The basic leg stretches

How to do- Stretch your right foot forward and lower your hips placing the fingertips to the edge of your toe and slowly breathe in then exhale as you straighten the right leg gently and later slowly get back to your initial position and repeat it four to five times and then once completed, switch sides and do the same.

 EXERCISE #3

The forward bend

How to do- Stand straight but your knees must be slightly bent, get your arms behind the back and interlace the fingers. Then breathe in and straighten your arms to expand to the chest. after this exhale and bend down gently letting your hands stretch forward toward your head and hold for a few seconds and then return back to your initial position and do not forget to repeat at least 4 times.

EXERCISE #4

The seated leg raises

Sit on the floor with your head up and legs stretched flat straight. Bend your right knee and place your right foot over to the left placing your hands to the floor and fingers posting outward for your support Slowly bend your left elbow and turn to the right and gently raise your right leg and keep it in the air for a few seconds, inhale as your leg is the air and exhale whilst your leg is coming down. Repeat it several times and then switch sides and do the same. 

These are the basic set of exercises which you can follow right after your sets of warm ups.

-Sujeeth VS.

Advanced warm ups

Warm ups

ADVANCED WARM UPS

As i mentioned earlier in my previous post on basic warm ups you should first start up any warm up exercise by slight jogging just to get heated up and all set for your next exercises. Now we enter a whole new level of warm up exercises which mostly involve calisthenics movements which include running and jumping. 

So here's a step by step guide to make it more easier to understand and follow. 

STEP !

Go though all the basic warm ups and complete them one by one, feel the flexibility and relaxation, then drink some water and get started up by again jogging or with jumping jacks for 5-10 minutes, Do not forget to breathe in and out properly. take enough oxygen supply so that you don't run out of breathe. Keep yourself hydrated throughout all your exercises which will definitely help you to do the drills easier and in more efficient way. 

STEP 2

As soon as you are done with jumping jacks start up with regular push ups , do about 10-15 for beginners and 25-50 for athletes. Then start over with jumping/skipping. I'll show you more on jumping exercises in my upcoming posts. after this, take a break for 5 minutes and then repeat, repeat four times and feel those muscles.

STEP 3

Sprinting- Short sprinting can be a very effective and the most fastest way to get warmed up. so start to sprint for about 100 meters and then for 200 and then take a break for 10 minutes and repeat again. It gives you the best out of the warm up.

STEP 4

It is not necessary for you to strictly follow the steps one by one, But don't forget to keep a count on the sets. specially  do not forget to jog or sprint as they are the fastest way to get you started for the more challenging exercise which i'll be sharing in my other posts. 

STEP 5

Stretching- Stretching is a whole new area. It can help you with both flexibility and strength. There are numerous number of stretching exercises. Ones which are complicated and the ones which are simple and easy to do. Do the simple ones first and get used to it. and when you see good progress which will come in a few days of practice, start up with a whole new level of advanced stretching exercises which i will put up in my next posts.

STEP 6

After stretching.. RELAX!  Calm down and take deep breathes. Listen to music or meditate. Free up the muscles but don't take complete rest or even sit down or lie down for a long time. If there is any pain, try recovering by treating it and if it still doesn't work, just don't risk it. take rest till it gets back to normal.

STEP 7

Don't forget to make it a routine. Cause once you start doing it regularly you will definitely get used to it and in turn will surely help you out in the further challenging workouts which will not only give a lot of muscle strength but also flexibility and toning.

Most importantly Stop the ill effects which can be caused by either smoking or drinking too much. Try a different and healthy diet routine which will in turn make it easier for all o the exercises and workouts. Try browsing www.google.com for healthy diet routines.

Next Post will be on Stretching exercises which i will be guiding you to make it easier for you and get you stronger. STAY FOCUSED.. 

-SUJEETH VS..

Basic Warm ups

THE WARM UPS 

BASIC WARM UPS

All i teach in my blogs has to be given interest and time to patiently read all of the exercise so that it has rich following and by that will help you the most. For beginners- take it slow and efficient follow a diet routine which i'll be showing in my upcoming blogs. Know  your body and size and know whether to risk an exercise and fall into doing it blindly or not. cause some of the exercises may have effects on your body when done in a wrong way and you can be left with a cramp or a sprain So please do take care and work and practice on it. And for people who are already fit and want to take much higher exercises I can promise you that i'm your guy. I'll be a posting another post which is all about advanced training "GET SERIOUS" But before that do drop on to the basics so that you get a better start.

Here's a step by step guide i provide you all to make it more simpler and efficient for you all...

Moving on, Before any exercise and any sport event you're going to indulge, you must go through a set of these simple warm up routine which will completely help you to make sure that nothing goes wrong and everything stays intact . It'll definitely help you in starting up and will get you all set for your future challenges and workouts which you would always find interesting.

STEP 1

The first and best thing you can always do is jogging. A light jog or a medium one can help you loads to get you actively started. It . For beginners it might be a challenge to do jogging and the respective workouts but in sometime with practice there's a possibility to do it all. Just stay focused. and for my people who are awaiting for a challenge - a little cardio is very important to start up for a warm up keep this in mind.Make sure you all can jog at least for half a mile for the first day and can increase it as much as you want but never decrease it or at the same time strain yourself all in just warm up.


After step one your heart rate would've definitely increased , that's a positive sign. if you get tired for just that it means you're doing it right or eating right. for more info on your diet plan i prefer you to read my other blog on diet routines or you can explore www.google.com for other resources which will in turn help you to do all your activities in a more efficient way.

And then comes

STEP 2

Stretching- Start up with easy stretching exercises and then move on to advanced stretching drills. Or you can review my other post on stretching which will soon be updated. Start with head circles and move down till your feet and ankle. Make sure you stretch out most of your muscles and trust me it will make our workouts much easier as there would not be much strain.

STEP 3

 Then start over with the jumping jacks which is a famous and well known exercise which gets you the most when done right. Do not strain yourself much but do it with counts and maintain the speed, don't go too fast or too slow. Do how much ever you can for 2 minutes and stop once you feel your muscles are pulled enough.

STEP 4

Go with arm circles, Its the best start up for your arms. Your arms get relaxed and energized once you go through the exercise for a few minutes, stretch it as much as you can and make sure you do not stress too much as it might leave you with pain or sprain.

STEP 5

AS soon as you are done with those start up with skipping and for those who are not much into skipping , try simple jumps or try jumping back and forth on a simple small platform. This gives you the strength and flexibility for your legs and then you're all set for you r legs.

STEP 6

Do not start with heavy exercises soon. take your own time. Judge yourself whether you can start up with heavier exercises and then only start up with them. Otherwise try other stretching instruments like stretch balls and other equipment which you can find at the gym.


STEP 7

Do not forget to drink a lot of water and healthy food like raw vegetables,fruits and eggs etc. I'll talk about your diet plans in my upcoming blogs. I assure that you will see a lot of changes if you go through the diet plans which i will talk about. Keep yourself energized and hydrated and stop/control yourself of eating junk food and beverages which would jeopardize all your workouts and warm ups.

STEP 8

RELAX! Don't stress yourself very much. Give yourself a break in between and try doing the exercises in a step by step procedure. Once you have practiced much on your basic warm ups you can then explore my other post on Advanced warm ups which you can do in just 5 minutes.

THANKS for reading this article. ALL THE BEST- SUJEETH VS.

Batman diet

Batman Diet plan

Eat More
"I attribute my results mostly to nutrition," Reynolds says. (See "What He Eats," below, for a sample menu.) He ate every 2 to 3 hours to burn more fat. "Your body doesn't need to store fat for energy if you're feeding it all the time," explains Bobby Strom, Reynolds's Los Angeles-based trainer.

Mix It Up
"I gained a lot more muscle mass when I went on creatine," says Reynolds. He also took L-glutamine, conjugated linoleic acid (CLA), whey, and a multivitamin.

Go for Bulk
Reynolds doesn't have a personal chef, so he cooks meals in advance. For instance, he'll make a large supply of Irish steel-cut oatmeal and freeze it. That way, the most important meal of the day requires the least work.

Carve with Carbs
"Never do any of that carve-starve crap," Reynolds says. Instead, watch the clock. He ate most of his carbohydrates postworkout, and none after 8 p.m.

Think about Yourself
"If you hate your workout, you're not going to do it," explains Reynolds. Customize your fitness plan to meet your needs. He found it "meditative" to do ab exercises first instead of last.

WHAT HE EATS

Breakfast
2 eggs, some "good" fat like a spoon of almond butter or slice of avocado, and 1 cup of oatmeal with applesauce

Midmorning Snack
protein bar

Lunch
albacore tuna wrap or chicken and salad

Midafternoon Snack
protein shake (whey and water), protein bar, or apple and almonds

Dinner
broiled fish or chicken, brown rice, vegetables, and salad

Evening
Snack protein shake