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I just started strength training. How many different exercises should you do for each muscle group (chest, back, etc) during a strength training session?

Date Of Posted

02/03/2008

Stretching your limits

Regaining flexibility thru active stretching

Posted By: Chris Kelly

Are you constantly stressed? If so, chances are your jaw is clinched, your shoulders are hunched often and your brow is furled more often you would prefer. After several hours of tension—either from stress or hours of sitting—this often comes with muscle spasms in the glutes, legs, neck and shoulders.

Not only can this lead to premature wrinkles, but it is also an indication of a far greater dilemma: chronic muscular tightness. Causing a myriad of conditions from headaches and lower back pain to digestive problems and carpal tunnel syndrome, it is easy to understand how chronic tightness (and resulting spasms) can trouble the body.

There are 600 muscles in the body and 206 bones. The only reason that bones move is because muscles pull on them (unless you have a traumatic accident), and therein lies the problem. If your arm is straight out and you contract the biceps muscle the elbow begins to bend. At the same time, in order for the arm to completely bend, the triceps muscle must fully stretch. If you then want to straighten your arm again the triceps must contract and the biceps must fully stretch. If you try this, slowly, with your own arm you will understand the concept easily.

If the triceps muscle is contracted and shortened by a spasm, you will only be able to bend your arm as far as the triceps will stretch. Many people then think that they have a problem with the elbow, while the problem is actually less serious than it appears.

So what can be done to battle tight muscles? Active stretching—which actively stretches and strengthens a muscle through movement-- is used to gradually build flexibility. This is done by stretching the muscle to the point of tension for 2-4 seconds and tightening the opposite muscle at the same time for 8 to 10 total repetitions.

For example, try pulling the back of the leg toward your chest in a lying position while at the same time tightening the quad (front of the leg). With each rep, you will noticed a slightly increased range of motion.

Done over time, this type of stretching is helpful whether after exercise or a long day of sitting and stress. Try the following stretches to release your tension (Hold each stretch for 2-3 seconds and release for a total of 8-10 reps):

1. Stretch #1 – Shoulder & Chest
This can be performed kneeling or standing. Clasp hands behind back and straighten arms. Raise hands as high as possible and bend forward from the waist and hold.

2. Stretch #2 – Arm Across Chest
Place one arm straight across chest. place hand on elbow and pull arm towards chest and hold. Repeat with other arm.

3. Stretch #4 – Glute Stretch
Sitting on floor with right leg bent, place right foot over left leg. Place left arm over right leg so elbow can be used to push right knee.

4. Stretch #6 – Single Leg Hamstring
Place leg out straight and bend the other so your foot is flat into your thigh. Bend forward from the waist keeping your back flat. Hold and repeat with the other leg.

5. Stretch #7 – Standing Quadriceps
Standing on one leg grab the bottom of one leg (just above ankle). Pull heel into buttocks and push the hips out. Your thigh should be perpendicular to the ground. Hold and repeat with the other leg.

	About The Author

	hris Kelly is an experienced fitness journalist,...

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