Dynamic Stretching

Dynamic stretches For sports that involve sprinting and changes of direction, the general warm-up prior to dynamic stretching should include jogging as well as short sprints and multi-directional running (such as sideways and backwards). Dynamic stretching is good for 'waking muscles up' to get them ready to work hard. This involves moving your limbs through the full range of motion that they will be used in during the game or training. Gradually increase the range of the movement over a series of repetitions.

Do not force movements or lose control of the movement. Repeat the following examples about 12 times - you may need to do more or less than this number depending on how tight your muscles feel. This period should take about 3-5 minutes.

Dynamic Stretches

Leg swings forward and back (Gluteals, hamstrings, hip flexors) * Hold on to a solid object and balance on one leg * Swing the other leg forwards to a comfortable height ensuring that your trunk and lower back stay rigid and do not bend. * Then swing the leg back, again ensuring that there is minimal movement in the back. * Change legs and repeat. * Swing to a height that suits your flexibility. * Forcing the leg high by swinging too hard may result in injury.

Leg swings side to side (Hamstrings, adductors) * Hold on to a solid object and balance on one leg. * Turn your foot on the leg you are balancing on outwards. * Swing that leg away from the body turning the foot to point at the sky. * Then swing the leg across the body pointing the toes in the direction your leg is moving. * Check that you are minimizing the amount of movement through your lower back.

Hurdle step overs (Gluteals, adductors) * Hold on to a solid object and stand with one leg slightly further back than the other. * Lift the back leg knee high and then rotate leg outwards and step down. Then reverse the movement by rotating the leg outwards then taking the knee night to the front. * Return to the start position. Check that you are minimizing truck movement. Alternate legs and repeat

Lower leg calf raises (Calves) (soleus and gastrocnemius) * Start with your body in a push-up position, with your feet side by side. * Support your weight with your hands and feet. * Start stretching your calves by pushing one heel towards the ground then onto the ball of the foot and then back again. * Alternate between legs.

Upper body trunk rotation (Trunk muscles - abdominals, back and chest) * Stand with the back straight and knees slightly bent. * Start swinging your body at waist height - you should feel this mostly in your lower back. * Move your arms higher to around shoulder height to feel a stretch through the middle back. * Now raise your arms to above your head to feel the stretch higher in the back. * If you find any tight areas do extra repetitions without forcing the movement. * In this exercise you should concentrate more on gradually increasing the range of movement rather than the speed of movement.

Bent over upper body rotation (Trunk muscles - abdominals, back and chest, adductors, hamstrings) * Bend at the hips so that your lower back still keeps its natural inward curve - you might need to bend your knees a little. * Rotate the trunk and arms to reach towards the opposite toe while bending that leg. * Alternate sides. * Reach as low as your flexibility allows - its not necessary to touch the toes if you can't reach that low.

Arm circles (Muscles around the shoulder) * Stand with the back straight and knees slightly bent. * Swing both your arms around in circles starting with small circles progressing towards larger ones. * Circles should be done both forwards and backwards. * If you find tightness in an area, spend more time working on that area to loosen it up

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America's National Pastime - Blogging

According to the latest Time - CNN poll as reported by Wolf Blitzer in the situation room, Kvetching and Internet Poker have replaced Baseball as America's favorite pastime. Kvetching has spawned a huge industry in the United States of America now that the manufacturing jobs have been relocated to China. "Kvetch": "to complain, blame, harangue, scapegoat, get freaked out about, drive crazy, whine about, gossip, spin, twist the truth, lie and tell the truth about but do nothing about it except kvetch."

Kvetching is the fuel of the internet, a multi billion dollar industry. The internet has turned the Earth into a worldwide Kvetchfest. Every blog is a series of daily kvetches by literally hundreds of millions of people world wide. Blogging is now replacing psychiatry as a way for people to vent their fear, frustration, anger, and sense of worthlessness. Soon blogging will render psychiatry obsolete. Instead of lying on a couch for 45 minutes complaining about what your father said to you when you were 5 years old, as your Doctor sits silently thinking about what to buy his mistress for her birthday, and then saying, "I'm sorry our time's up for this week I'll see you next Wednesday", for $100 per session, people can now sit down at their computer and kvetch for free for as long as they like to the entire world.

Not only this, but the search engines' super computers index every single word of every single person's kvetch, so that if you search "Bush" you will come up with 228 million search results. Unfortunately the search engines do not yet display all 228 million results for each word, but they do display a thousand, and getting your kvetch into the top thousand has spawned an entire industry of snake oil salesmen called SEO experts. For a modest fee these people will tell you which words to use in your kvetch, submit your kvetch to millions of search engines, and promise to get your kvetch into the top ten kvetches for your keyword, the big time, where millions of people can read about your problem and feel sorry for you and send you comments, emails, and invite you to join their group of people with similar complaints. The NSA is now recording every telephone conversation that you make, writing down the name and number of the person you called, and recording every word of every blog that you write. It is as though they are recording on super computers every thought that comes into your mind. Even George Orwell could not have imagined this. It is like we are robots gone mad and our brains are mini computers and the government is the main computer trying to reign us all in, to defragment the system before we blow up the earth once and for all.

Kvetching is the fuel of the media, newspaper commentators and television commentators. You can now watch the talking heads in high definition. They have divided up into groups, Democrats and Republicans. Now the Republicans are kvetching about the other Republicans, as well as the Democrats. The Shiites are kvetching about the Sunnis and the Kurds and the Muslims are kvetching about the Hindus. The Americans are kvetching about the Iranians and the Iranians are kvetching about the Jews and the Americans. The psychiatrists only exist now because the search engines are not permitted to hand out medications, although that is changing. Drug companies are buying up our email addresses and spamming our mail boxes with invitations to purchase anti depressants over the internet without the intervention of any doctors. They are not concerned that many of these anti depressants cause even worse depression and cause the bloggers to commit suicide. The doctors are getting their revenge on patients who left them for their keyboards.

There is a deeply spiritual reason why computers are so popular. We know from countless people who have had near death experiences that after death many of us go back into a tunnel of brilliant white light. We experience a sense of complete relief and ecstasy, not a care in the world, all of our troubles left behind. Looking into the white light of our computer screens for hours on end we become one with the white light that is our holy spirit. We feel as though we are back in the womb, back in heaven from where we came, free from all worldly cares, like nuclear world war 3, global warming, Armageddon, pollution, crumbling economies, which worries are shouted at us constantly by the newspapers, televisions, and computer screens, sending us reeling to psychiatrists, drugstores, and SEO experts.

More American soldiers have committed suicide in Iraq than have been killed in combat. Imagine the stress they are under. They are in a country where they are universally hated, protecting people who hate their guts, watching their best friends get killed and their legs and arms blown off every single day, frightened to death that this will be their fate as they round the next turn, all for a country which was tricked into going to war and no longer believes in the war. Instead of sending more troops, the United States needs to send over more SEO experts. Don't worry. Soon it will all be over. Jesus is coming on a flying white horse to save us all again, and to meet George Bush in Jerusalem, to congratulate him on his successful crusade, reclaiming the Holy Land for Christianity as the Pope did with his Christian Army 1,000 years ago. As Albert Einstein said to his lover of 20 years, "If you didn't kvetch you'd have nothing to say at all. So keep on kvetching, you kvetch."

About the Author

Karen Fish is a writer currently living in Los Angeles California. The Temple of Love http://www.thetempleoflove.com/

PNF Stretching for Improved Flexibility and Improved Sports Performance

Proprioceptive Neuromuscular Facilitation

Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted. PNF stretching was originally developed as a form of rehabilitation, and to that effect it is very effective. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, (and range of movement) it also improves muscular strength.

Warning! Certain precautions need to be taken when performing PNF stretches as they can put added stress on the targeted muscle group, which can increase the risk of soft tissue injury. To help reduce this risk, it is important to include a conditioning phase before a maximum, or intense effort is used.

Also, before undertaking any form of stretching it is vitally important that a thorough warm up be completed. Warming up prior to stretching does a number of beneficial things, but primarily its purpose is to prepare the body and mind for more strenuous activity. One of the ways it achieves this is by helping to increase the bodys core temperature while also increasing the bodys muscle temperature. This is essential to ensure the maximum benefit is gained from your stretching. For a more detailed article on warming up properly, refer to the following link. http://www.thestretchinghandbook.com/archives/warm-up.htm

How to perform a PNF stretch

The process of performing a PNF stretch involves the following. The muscle group to be stretched is positioned so that the muscles are stretched and under tension. The individual then contracts the stretched muscle group for 5 - 6 seconds while a partner, or immovable object, applies sufficient resistance to inhibit movement. Please note; the effort of contraction should be relevant to the level of conditioning.

The contracted muscle group is then relaxed and a controlled stretch is applied for about 30 seconds. The muscle group is then allowed 30 seconds to recover and the process is repeated 2 - 4 times.

Information differs slightly about timing recommendations for PNF stretching depending on who you are talking to. Although there are conflicting responses to the question of how long should I contract the muscle group for and how long should I rest for between each stretch, I believe (through a study of research literature and personal experience) that the above timing recommendations provide the maximum benefits from PNF stretching.

Article by Brad Walker. Brad is a leading stretching and sports injury consultant with over 15 years experience in the health and fitness industry. For more articles on the prevention & treatment of sports injury, subscribe to The Stretching & Sports Injury Newsletter by visiting http://www.thestretchinghandbook.com/.