Tag: stretching exercises

Last week, I told the story about how I helped two of my martial
arts students who were in their forties and fifties go from being
“tight as a drum” – as in not able to touch their toes, only able
to kick to about hip height, and massively frustrated with their
lack of flexibility – to being able to kick easily to the head.

This transformation occurred within about three weeks’ time of
focused stretching. Each guy would spend about 15 minutes or so
with me after class, three times per week. And each made the
commitment to stretch on their own, for a few minutes, on at least
one or two other days.

Not a lot of time required. Just some consistent effort applied
with some basic information, so they were stretching in an optimal
way.

I received a number of emails expressing interest in how exactly
I did this. I also received a number of orders for the Dynamic
Flexibility program (go to the Best Breathing Exercises website
for more information on my program, “Dynamic Flexibility: The
Secret To Healthy, Pain-Free Joints, Limber Muscles and Maximum
Mobility” —
http://www.bestbreathingexercises.com/dynamic_flex.html.)

Funny, but a few of the emails asked me to “lay off the old guys”,
as one dear reader put it.

They objected – in a half-joking way – to my picking on people in
their forties or fifties who are tight and inflexible.

Methinks I hit a nerve here!

Well, let me reassure you that I was NOT picking on “old guys”,
or “old gals”, for that matter.

I have worked with enough students and clients and friends over
the years to understand the challenge of coaxing tight muscles
and squeaky joints into loose, fluid, relaxed motion.

Not to mention, I myself am well into that forties / fifties
demographic, so I would never poke fun at us older and wiser
folks.

Here’s the funny thing: the tightest and least flexible I
have been in my life was actually in my early twenties.

Yes, my twenties!

Due to an accident when I was in college, in which I was hit by
a car (the score of that one was Car 1, Pedestrian 0), I suffered
from a back injury and ongoing sciatica and muscle spasms that
no amount of massage, treatment, or meds could eliminate.

I vividly recall roadtripping with my then husband to visit his
mom, and suffering through most of the six hour trip in pain. Any
time I was sitting, whether in the car, at work, or watching TV,
I had to move and reposition every couple of minutes. I just
could never get comfortable.

And forget touching my toes. I had to sit down to put on my
socks or tie my shoes, or even to wash my feet in the shower.

For me, the salvation came from stretching: stretching in a
specific way, leveraging techniques and an approach that I learned
when I started training in the martial arts again.

Stretching the way I learned and advocate and teach in my
program, “Dynamic Flexibility”, is an easy, straightforward,
yet radically effective way to improve your flexibility and
range of motion.

No matter how tight you may be today, or how much pain or
discomfort you suffer from due to tight muscles or creaky joints,
you CAN achieve surprisingly quick results from a basic
routine of stretching and flexibility exercises.

And the good news is, you only have to devote a few minutes
a day on a consistent basis to achieve real results.

You Can Do It!

“Transform Body Mind and Spirit with Dynamic Energy Exercise!”
http://www.BestBreathingExercises.com

P.S. Stretching and flexibility means more than maintaining a certan
range of motion, or the ability to bend down and pick up
something. It means resiliency. It means motion. It means acting –
and FEELING – younger and more energetic, in everything you do.

It can even impact your thinking. Yes, having a more flexible
and supple body helps you develop greater flexibility and
creativity in your thinking! And being more flexible and open is
a surefire way to accelerate your results in the work that you do.

I share my method of improving flexibility and joint health
through my program, “Dynamic Flexibility: The Secret To Healthy,
Pain-Free Joints, Limber Muscles and Maximum Mobility”.

Check out this life-enhancing program right now at:
http://www.bestbreathingexercises.com/dynamic_flex.html.

In this special program, I home in on the most productive,
results-producing flexibility exercises. I show you how to use
dynamic, natural movements to improve your flexibility and
the health of your joints in only minutes…so you are limber,
loose and injury-proof.

I also show you how your breathing and emotional state can
influence your flexibility…and how to leverage both to
radically increase your flexibility and feeling of wellbeing
within minutes.

Copyright, Karen Van Ness, 2014

When I used to teach martial arts, I was always struck by how tight
people are.

Many adults, even those in good shape, could barely do the basic
stretches which were part of our regular warmups…let alone move
into the more radical stretches, such as splits and bridges.

Some people are naturally more flexible, other less so. Most of
us are in the middle.

However, flexibility is not only an attribute, it’s also a
learned skill. Yes, even if you are as tight as a drum, you can
make enormous strides in your flexibility if you will just put
in a little time and effort.

Most people think of flexibility and stretching as the few
minutes of warm up or cool down activity they do before and
after a workout. They may spend 45 minutes to an hour or more
working out….but less than 5 or 10 minutes stretching.

I think this is a big mistake.

Stretching – in the right way – is wonderful preparation for any
workout or training. Not only does it help prepare your body
for activity. It also prepares your mind and spirit for the
training to come. It helps you reset mentally and put aside any
pressures, rushing or problems of the day so you can focus on
your workout.

Stretching as part of your closing ritual or routine is equally
important. It’s easy to omit or cut short, especially if you’re
in a hurry or have only a set time to complete your workout. But
don’t shortchange yourself! Stretching now, when your muscles and
joints are warm and tired, is the best time to stretch!

Not only is it easier to reach into each stretch, it’s also an
ideal way to conclude your workout, bring down your heart rate,
focus on your breathing, and relax.

Adding a few more minutes of stretching at the conclusion of
your workouts can make a significant difference in your overall
flexibility as well as your ability to recover, AND in an
amazingly short period of time.

I saw this enough times in the training hall to know it to be
true.

At the beginning of each class, we would take the students
through a series of dynamic and static exercises to help loosen
them up, as well strengthen certain areas. Then we would move
into the main portion of the class.

We usually left it to the students to stretch after class. But
I noticed that most students would take off after class. Even
those who stayed to work on specific techniques, sparring or
forms would often end their post-class workout without doing
any stretching.

At one point, I decided to conduct an experiment. I started
working with a couple of students – one guy in his forties,
the other in his fifties – and each as tight as a drum.

They both had difficulty with many of the stretches, found
stretching to be uncomfortable and even painful, and could not
get their kicks up any higher than hip height – a situation
which was causing them immense frustration. In fact, one of
them was thinking of quitting.

Basically, I told them to stop worrying about how they did or
how they looked doing the in-class stretching. In effect, I told
them to do the movements and go as far as they could to help
warm up their bodies, but not to worry about how far they
stretched or whether they were making progress.

This helped take the pressure off and move them away from the
“stretching has to be painful” mindset.

More importantly, I had them stay for about 15 minutes after
each class and stretch with me. I took them through part of
the post-workout routine I usually did.

As we stretched together, I was able to see where they needed
the most help and make corrections to their position, their
pace, even their facial expressions (very important!).

I helped them with physical and mental techniques or “tricks”
which can help increase your flexibility immediately,
without any straining or discomfort. (I discuss some of these
in my book, <em>”Dynamic Flexibility: The Secret To Healthy,
Pain-Free Joints, Limber Muscles and Maximum Mobility“.)

I have to say – even though I’m bragging a bit on myself –
their results were outstanding!

After just three weeks of regular, post-class stretching
(we averaged three times per week, plus I had them stretch
at least one other time on their own), each guy’s flexibility
had skyrocketed! I’d say they easily increased their
range of motion by 300 to 500%, depending on the particular
stretch.

Instead of fighting the stretch with reflex tension, resulting
in pain and discomfort, they each were learning how to relax
and let go, to let their muscles and connective structures move
more naturally into the stretched position.

And they actually began to enjoy their stretching sessions.

What’s more, their leg and hip flexibility and strength
improved so much that their kicks got higher. One guy was
now able to do roundhouse kicks to head level – a goal
he had set for himself by the time he reached Black Belt
(he was a green belt at the time).

Imagine his glee as he “surprised” his fellow students
during sparring by sneaking in a few kicks to the head.

Mr. “Tight As A Drum” became “Mr. Gumby”. (Well, not quite,
but you get the picture.)

Based on this little experiment, I became a real champion
of stretching as the closing component of your workouts.
I continue to encourage people to do it today.

Even if I have just a limited amount of time to train, I will
shorten the other activity in my workout to allow for some
stretching at the end.

When I skip this or blow it off, I can really tell a
difference.

In addition to improved physical flexibility, there’s another
reason why this is very important.

I’ll share this with you in my next tip.

You Can Do It!

“Transform Body Mind and Spirit with Dynamic Energy Exercise!”
http://www.BestBreathingExercises.com

Copyright, Karen Van Ness, 2014

Are you interested in the easiest, quickest way to get a limber,
pain-free body?

How much more would you enjoy your day…how much more would you
move…how much more energy do you think you would have…if you
knew a sure-fire way to loosen those muscles and joints – and
keep them loose.

You can make massive improvements to your flexibility, and get a
limber, loose, pain-free body much more quickly than you might
think. It’s simply a matter of three things:

1. A little time, applied consistently;

2. The right approach; and

3. A relaxed, open mindset.

Doing a little bit of flexibility training each day, or every
other day, makes it become a habit. And this is one of those
activities which should naturally be a habit.

I mean, just watch how little kids move when they are playing.
They reach, they stretch, they roll. What happens to us as we
grow up? Why do we forget how to play and move like the kids do?

If you have pets, like I do, watch how your cats or dogs play.
Actually, better yet, watch how they stretch when they first
wake up or get up after lying down for awhile. Cats and dogs
routinely do two of the same stretches.

Here’s how our dog ZuZu does it:

Her first movement is to put all fours on the ground (duh! but
I’m saying that so you can replicate it as a human) and stretch
back onto her back legs, with her front legs fully extended and
her back arched.

This is called the downward dog in yoga. What a great stretch!

(By the way….I couldn’t get ZuZu to cooperate and pose in
her stretch positions for me when I tried to take her picture.
Here’s the next best thing: a couple photos of your truly
doing these two poses. I also included a picture of ZuZu,
your flexibility coach.)

Then, ZuZu moves immediately into her second stretch. She
transfers her body weight to her front legs, which are kept
straight, and fully stretches out along the length of her
body, including her rear legs.

This is akin to the cobra from yoga.

During both exercises, ZuZu stretches AND tenses at the point
of full stretch — this is what I discussed in my tip from
the other day. Tension AND stretching fully activates the
muscles and nerves, providing a better stretch as well as
strengthening and toning benefits.

Plus it feels really good.

With those two basic stretches – which she does several times
per day, throughout the day – ZuZu has just taught you an
extremely effective flexibility program.

I’m serious! Try this as an experiment:

Do these two stretches, several times a day, with several
repetitions of each. Recommended times are first thing in the
morning, after you wake up; one time during the day, when
you need a relaxation break; and in the evening, to help you
relax before you go to bed.

Make sure you stretch and flex and really feel your muscles.
Do three to 10 repetitions of each. Add in a set of 10 deep,
relaxed breaths right after you complete your stretches. And
that’s it!

Try this for three days in a row. Then email me and tell me
how you feel.

I’ll wager you will be amazed at how much looser and more
energetic these few exercises make you feel.

Why are these exercises so effective?

Well, one of the best ways to radically improve your
flexibility and limberness is to concentrate on exercises
that help loosen and relax your torso area – with emphasis
on the neck, shoulders, back, and butt muscles, as well as
the muscles in the back of your legs.

With a few well chosen stretches – including the two you just
learned from ZuZu – you can hit all of these areas in just a
few minutes.

If you have been inactive for awhile, or suffer from stress,
or just feel tight and restricted in your movement, focusing
on the torso area is especially important.

Most people manifest stress through tightening of the neck,
shoulder and back muscles, along with shallow breathing.
Your priority should be loosening and relaxing the muscles
that support breathing and good posture.

However, it’s not just the stretches you do. What really
makes the difference in your results is the WAY you stretch.

In “Dynamic Flexibility: The Secret To Healthy, Pain-Free
Joints, Limber Muscles and Maximum Mobility“,
I teach you three superior stretching techniques that are
300% more effective than conventional stretching approaches.

You’ll also discover hwo to increase the effectiveness of
your stretching based on when you stretch.

It only takes about 12 to 15 minutes to fully, completely
stretch your entire body, including all the major joints and
muscles. You don’t need any machines, bands, balls, or
contraptions. My method is simple and natural.

Why not check out this program for yourself?

It’s 100 percent guaranteed – by me and by ZuZu. You have
everything to gain, and nothing to lose – except maybe
teh tightness and stress you’ve been carrying around.

You Can Do It!

“Best Breathing Exercises: Transform Body Mind and Spirit with
Dynamic Energy Exercise!”
www.BestBreathingExercises.com

Copyright, Karen Van Ness, 2013

Got a question or comment for Karen? Email her at kavanness@att.net.
Your question or comment could end up in a blog post one of these days!

The other day, during my work day, I got the phone call from hell.

A phone call that left me feeling tense and stressed out.

Not unusual, is it? I think a lot of us can feel
tense and stressed when at work, depending on what is going in.

My tension came from an unpleasant interaction over the phone,
with someone – let’s call him “Robert” – who had asked me to do
some writing and content creation for them….then had switched
gears a couple of times, so the work I had already completed was
down the drain.

Then, on the call, “Robert” told me they were canning the project
and wouldn’t need my help.

All of this without paying me a dime, mind you.

And to top it off, this guy was pretty darn rude about it on
the call. Completely atypical of the interactions I usually have
with clients or colleagues, who value my input and expertise.
And very different from other interactions I have had with this
organization, which have all been positive. They have included
me in several significant projects and have been quite gracious
in their appreciation for my input.

I kept my cool on the call. I’m a professional. But inside I was
seething.

First of all, I was angry with myself. I could see this coming
a few weeks ago, and I ignored the signals. I should have been
more proactive in pushing them to make a decision, and to confirm
that they were going to pay me a deposit for initiating the work.

second, I should have been smarter about getting into this
project in the first place, and perhaps asking more direct
questions about what they wanted to achieve and how committed
they were to this project.

But most of all, I was just plain ol’ pissed off – not so much
because the project was cancelled, after all the meandering and
wasted time…but because of the rudeness of the interaction.

Do you think I will be doing anything for “Robert” in the
future? You can bet my answer is “NO!”. I’ve got other fish to
fry, and other people and organizations who are asking for my
help and input.

Anyways, immediately after the call, I allowed myself a minute
to take stock. I rehashed the call, then made a few decisions
about (a) how I will handle similar projects in the future; and
(b) how I will interact with (or not interact with) this
organization in the future.

But I was fired up! I realized that just rationalizing through
this would not be enough to calm myself down, and allow me to
re-focus on my work and priorities for the day.

It’s rare for me to feel this way – to get so worked up over
something that I can’t calm myself down with some rational
thinking and a few deep breaths.

When this happens, I know I need to do something physical.

Physical activity provides a splendid release of tension and
stress. Any type of movement or activity can help, like doing
some cleaning or organizing, or taking a walk. Even better is
more demanding activity, like going for a run, or (one of my
favorites), hitting the heavy bag for some rounds.

(I bet you can guess whose face I pictured on the heavy bag,
as I sweated through several rounds of punching and kicking.)

However, there is one type of activity that is truly my go-to
whenever I’m feeling tensed and stressed: stretching and
deep breathing.

Together, the two are un-matched in helping you to calm down,
go inside, quiet the mind and re-focus on what is most
important to you.

To be even more specific – there is a particular way of
stretching that amplifies the benefits.

Most people think that stretching is done by relaxation only –
losing tone and tension so that you can move further into the
stretch. This is true, but only partially.

Actually, the most effective way to stretch is with a
combination of relaxation and tension. Not only does this help
you to improve your flexibility more quickly and easily. It
also provides you with a much more effective way to work out
any tension or kinks.

(I teach this principle, as well as a number of wonderful
stretching, strengthening and flexibility exercises – in
“Dynamic Flexibility: The Secret to Healthy, Pain-Free Joints,
Limber Muscles and Maximum Mobility“.

One of the little understood and rarely taught keys to
improving your flexibility – quickly and easily – is to combine
effective flexibility exercise with coordinated breathing AND
coordinated tension and relaxation as you move through the
different positions of the exercise.

This type of approach helps you to relax. It helps you really
“feel” your body — the muscles, ligaments and joints, the tight
spots, the areas where your stress typically takes up residence
(and we all have those specific areas, like shoulders or lower
back, where stress and tension seem to infiltrate and take over).

This enhanced body awareness helps you to establish control.
Control and relaxation through proper flexibility training
translate to greater control mentally and emotionally – and
enhanced calmness, mental clarity and focus.

I first learned about this way of stretching when I trained in
the martial arts. We used this principle with selected stretches,
some which we did ourselves, some which we did with a partner.
These exercises helped us to radically enhance our flexibility,
in particular to help us kick higher and with more force.

However, you can apply this same principle to virtually any
stretch, for any area of your body.

It works with traditional stretches, like toe touches, seated
stretches, and so forth. It also works with calisthenic exercises,
such as pushups, cat stretches, and knee bends.

Well, back to my story. I allowed myself to work through the
negative feelings from “the rude phone call” by stretching,
tensing and flexing through a basic set of exercises. Then I
took some nice, deep breaths…and I got back to work. And my
afternoon of work was quite productive.

Give it a try yourself and you’ll see what I mean. Or better
yet, hop over to the Best Breathing Exercises website and get
a copy of the “Dynamic Flexibility” program.

You Can Do It!

“Best Breathing Exercises: Transform Body Mind and Spirit with
Dynamic Energy Exercise!”
http://www.BestBreathingExercises.com

Copyright, Karen Van Ness, 2013

Got a question or comment for Karen? Email her at kavanness@att.net.
Your question or comment could end up in a post one of these days!