Chances are you warm up and stretch before exercising. But you could do your body a favor by using moving - or dynamic - stretches that warm you up, too.
Studies reported in the Journal of Strength and Conditioning Research indicate trading in traditional, stationary stretches for more active ones can increase circulation, boost muscle temperature, stimulate muscles and nerves, and lubricate joints. As a result, you may perform better when engaging in exercise and during sports activities.
Stationary stretches are done by moving into a stretch position and holding it for 15 to 30 seconds. Dynamic stretches are different. You use your whole body and gently move the muscles through a range of motion, rather than holding them in one place. This seems to better prepare muscles for the movements of a workout.
Start with a warm-up like slow walking or bicycling at a slow pace for a few minutes. Then do a few dynamic stretches.
Once you're warmed up, try a few of these rhythmic movements:
After your exercise session, end with traditional "reach-and-hold" stationary stretches. Be sure to check with your doctor if you're not sure which activities are safe for you. Remember to breathe comfortably during exercise and avoid holding your breath. If you use oxygen for activity, be sure to use it with exercise.
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Heel pain can strike anyone - adults or children. A common culprit is plantar fasciitis. The band tissue across the bottom of your foot becomes strained over time beyond its normal extension, causing inflammation.
Stretching throughout the day and strengthening your feet can bring relief. Here's how:
Heel pain should improve after two to three weeks of home treatment, including stretching, ice, and staying off your feet. If not, talk with your doctor about other therapies, such as splints and, sometimes, surgery.