Flexibilidad: La clave para el dolor de las articulaciones y músculos a cualquier edad

Every day in my practice, I see several people for various aches and pains due to arthritis, stiff joints, tight muscles and combinations of these. They can be men or women in their 20s coming for lower back severe pain or retirees in their 60s annoyed by his shoulders, hips or knees, with movement limited in these joints.

The majority of these patients need to reduce or overcome their pain and stiffness is more flexibility. When your muscles and joints to remain agile and flexible, can prevent or delay the aches, pains and stiffness. Doing exercises of flexibility on a basis regularly is the best way to keep your muscles and joints without pain.

Flexibility training involves stretching muscles, ligaments, tendons and other soft tissues that are involved in the movement. Limbers joints and makes every movement smoother and more comfortable. It helps you to get the maximum of cardiovascular exercise and strength training. Daily activities makes it more enjoyable.

You may not be aware that your body is programmed instinctively to do flexibility exercises.

When was the last time you arched your back after sitting awhile? Do you think tilt the head sideways or after watching a movie or reading a book? When you are bored or tired, yawning great which you leave out extends to mouth to swallow in air, stretch the large your diaphragm muscle. This gives you an energy boost.

These are all examples of natural flexibility exercises.

Choose your pleasure of stretching

There are at least four systems of stretch exercise that you may want to consider:

Sets of individual sections: most of us grows making games of individual sections. They include stretching leg tendons of the hamstrings, thighs, calves, and groin, as well as the upper part of the body extends over the back, shoulders, arms and neck.Yoga: Practicing yoga is another excellent way to stay flexible. There are many yoga postures that promote flexibility. If you are a beginner, start with the most gentle stretching and postures. Also advancing forms of yoga to strength training exercise or cardiovascular.Pilates: At the beginning of the 20th century, Joseph Pilates developed a form of physical therapy combining work mat and machine exercises. Pilates focuses on stretching and lengthening the muscles and improve posture with six principles: breathing, concentration, control, centering, precision and flow. It is still low impact can be so strong that you can also pass as an exercise of strength training.Tai chi: entering a park in China or Taiwan early in the morning, and you'll see people doing tai chi. Tai chi was originally developed in China as a martial art that combines useful slow movements and moves fast, hard for self-defense. There are several styles of tai chi, and is now practiced worldwide, especially for its health benefits. It improves balance, relaxes the mind and soothes arthritic pains. All can benefit from making the smooth movements to start, advancing to styles more difficult if so desired.

Practice at least one flexibility schemes described above. You can learn it from books, videos, or take classes. Stretch at least three times a week and, if possible, every day.

Getting Started with some easy stretches

Here are some sections of the easy-to-do you can do almost anywhere, even at work. Do stretches at least three times a week for 10 to 12 minutes. Whenever possible, it is best to stretch out every day, especially after moderate or vigorous physical activity.

Stretch for 10 to 30 seconds and repeat five times. Do it slowly, never run in the positions. Pay attention to how different muscle movement, some relaxing and some stretching. Feel the tension in the stretched muscle and hold it with a low level of force. Again, it may be uncomfortable, but you should never feel pain.

It's stretch at the end of their physical activities, while the tissues are still hot. You can also do some stretching in the shower or after the shower, when it improves blood flow to the muscles. If you want to stretch without previous physical activities, such as after sitting at a desk for a while, the first sections of the same set even slower than normal.

Sections of the upper part of the body

Head tiltBack stretchUpper body shoulder stretch twistShoulder stretch rollWrist (prayer)

Lower body stretches

Stretching from the ischiotibial muscles stretchGroin stretchThigh stretchCalf

Always check with your doctor before doing stretches if you have osteoporosis or musculo-skeletal disorders.

Don't miss the opportunity to discover the secrets to deactivate bombs health that might be lurking in his body. It is possible to live more & better. Discover what you need to do now to make you & your family free of disease. Click here to learn how.