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These stretches were compiled as a result of the Queen of South Beach Fitness Challenge II bonus. The challengers researched and commented on various stretches for different parts of the body. They came up with some great information, so I thought it would be great to make this into a sticky!! Enjoy :)
Moderator's Note: Sadly the threads these links point to no longer exist. It appears they were lost when the board went down multiple times in 2007/2008. I've left the thread as a "sticky" because of the other information contained in it.
IT Band Stretches (Runners Knee) – Babice’s Beach Babes
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=29934
Bodacious Beachers Lower Leg Stretches
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=29968
QOSB NanTastics Ab Stretching & P’nut bonus thread
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=29941
Chest Stretches (GI Janes pnut bonus)
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=30138
Back stretches from the Buff n’ Tuffs (Enjoy!)
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=29962
The SB Shark Attacks Stretches for the Glutes
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=30021
The South Beach Challenge Upper Leg Stretches (Fightin’ Faeries)
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=29935
The Wahine Tamatoa’s P’nut Bonus Arm Stretches
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=29950 |
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Wed Apr 13, 2005 9:28 pm |
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| LyndaB
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| yippee!!! :D |
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Thu Apr 14, 2005 1:20 pm |
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| int0xicatedxluv
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does anyone know any good streches for the back?
im really really flexible and strech all the time, but my back often aches adn I'm not sure how to strech it out :cry: |
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Fri Jun 10, 2005 11:27 pm |
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| babice
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Hi! There's a link to some back stretches in that first post (above) in this thread.
Also, I've recently hurt my back and have been searching for what I can do to help. I found this great link..."Exercises for the Lower Back":
http://orthopedics.about.com/gi/dynamic/offsite.htm?zi=1/XJ&sdn=orthopedics&zu=http%3A%2F%2Fwww.nismat.org%2Forthocor%2Fprograms%2Flowback.html
I also found this:
Quote: Proper muscle function can help prevent the problem from returning. Back strengthening and stability exercises should be a routine part of the training schedule for anyone who has had recurrent low back problems. Some useful ones are, sit-ups, back extensions, hamstring curls, and quadriceps and gluteal strengthening routines, such as lunges, squats, knee extensions, and leg press. NOTE: check with your doctor first, and then get qualified instruction for proper resistance training technique. Poor technique is the most frequent cause of injury during resistance (weight) training. |
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Mon Jun 13, 2005 5:23 pm |
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| int0xicatedxluv
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| Thank you!!! 8) |
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Tue Jun 14, 2005 3:06 pm |
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| futuresexy
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| thank you for the links for stretches |
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Sat Nov 26, 2005 6:10 pm |
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| Maryone
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Thought I would share this. It was an article in Shape Magazine. Really good info on stretching that I didn't know of.
Beginner's Guide To STRETCHING By Linda Lewis
You always hear how important it is to stretch but is it really, and if so, why?
How many times have you heard the advice Don't forget to stretch!? But when it comes to stretching, there are so many mixed messages from when you're supposed to do it (before exercise? after? before and after?), to how long to hold a stretch, to the best ways to do it, to why to do it in the first place. Heres a primer to help you get to the bottom of all those claims and unanswered questions.
Why stretch?
•A systematic review of studies that addressed the impact of stretching on sports injury risk published in the March issue of Medicine &Science in Sports &Exercise notes that the jury is still out on whether or not stretching can prevent injury among competitive or recreational athletes. However, flexibility exercises when done after a workout or at least after a brief cardio warm-up do help to maintain circulation around the joints, keeping muscles healthy where they're most apt to get injured.
• Stretching allows the body to move more efficiently and perform at its peak. According to Jim Wharton, musculoskeletal therapist and owner of Wharton Performance in New York City, during the course of a workout, muscles begin to shorten as they fatigue. This impedes your ability to generate speed and power and leads to a less efficient, shorter, more shuffling stride. Stretching keeps muscles elongated, reducing this tendency.
•It can make you stronger. According to research conducted by Wayne Westcott, Ph.D., fitness research director of the South Shore YMCA in Quincy, Mass., stretching after a workout or even between resistance exercises can increase strength gains by up to 20 percent.
•Its an incredibly soothing way to connect your mind and body, and it simply feels great!
When to stretch
You can stretch anytime you feel like it, or you can do so in conjunction with other activities. Just remember: Stretch after any type of physical activity: cardio, strength training or sports. Muscles are warmer and more pliable then, making it easier to lengthen them. According to Westcott, vigorous stretching before exercise, when muscles are cold and less pliable, will produce less benefit and may leave tendons more susceptible to injury. A good rule of thumb is to start your workout with a five-minute cardio warm-up, stretch gently, follow your usual routine, then do more serious stretching after.
Mistakes to avoid
Don't bounce. Using momentum to increase your stretch can activate the body's protective reflex, causing the muscles to contract instead of stretch, which can lead to small tears.
Don't stretch to the point of pain. While you may experience a little discomfort in an area that is tight, actual pain is your body's way of letting you know something is wrong.
Don't forget to breathe. Not only is oxygen exchange necessary for the muscle to respond in a beneficial way to a stretch, but holding your breath may temporarily increase blood pressure. Focus on inhaling as you get in position for the stretch and exhaling as you move into it. Keep your breathing slow and regular.
Here is the link for their website : http://www.shape.com/getfit/7809 |
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Fri Jun 02, 2006 5:39 pm |
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