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8

I've read that I should do warm-up before running and stretch after running. Is that correct? Yes. Do that. Warm up by running slowly and gradually increasing the pace, or with dynamic stretching movements like lunges, air squats, leg swings, running sideways or backwards, swinging the arms, and trunk rotations.


7

Strength training builds muscle. In other words, the forcible contraction of your muscles against resistance is what stimulates them to get stronger or more firm. While stretching has a role, it's not to build or tone muscle. NOTE: the amount of body fat you have can accentuate or hide muscularity, so a certain amount of "toning" is done in the kitchen. ...


3

Good question- according to the American College of Sports Medicine, a good warm up will get your heart rate to about 50-60% of maximum. This increase in HR will increase blood flow to skeletal muscle and joints (and to address your question in the comments, if you are doing almost any kind of warm up, that should put your joints through plenty of ROM... ...


3

First of all, if your fingers are constantly under stress and they are not recovering properly, this can lead to nerve damage in the wrist and elbow which is known as a repetitive stress injury. Much of your 'finger' strength in rock-climbing and tennis is generated by your forearm. So increasing forearm strength will increase the strength of your fingers. ...


3

You would probably benefit from having a physical therapist's or chiropractic evaluation. If you prefer to try to figure it out on your own search the site for piriformis for more information. Since you've identified the bumps as the PSISs, and you reproduce your pain by rotating your foot (actually the hip into internal or medial rotation), look at the ...


3

The ankle is a gliding joint and only really operates along 2 axes of movement. This limits your options for movement. Ultimately, the stretch you want to do is determined by what muscles you want to stretch. If you want to stretch the muscles in the inferior aspect of your foot (sole), you're options are pretty much limited to dorsiflexion (pointing your ...


3

You are basically looking at the difference between static stretching, which is the traditional "sit, reach and hold" type that everyone is familiar with, and dynamic stretching, which is movement gradually increasing in amplitude that mimics the activity about to be done. What Dave and Michael are suggesting is dynamic stretching. Absolutely do this if you ...


2

Aerobics won't make you taller, however at age 15/16 you are still growing. Girls are still growing until around 18 and boys i believe is early 20's. it's hard to say how much more you will grow and when, as everyone is different. A combination of eating a good diet and exercise will help you lose weight.


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I also suffer with periformis tightness due to an imbalance, and I find if I sit on the foam roller with legs bent. I take 1 foot across the other knee and can usually wriggle about on the roller to get to the spot that hurts. Have you tried in this position?


2

The only way to gain "permanent" flexibility is to stretch chronically. Every time you stretch you will be giving your muscles an insignificantly small amount more length, that'll revert if you don't stretch often enough, but stretching chronically you will be able to add up those extremely small lengths into noticeable flexibility that lasts. You will need ...


2

I will add some cues to Larissa's. When you are in the hole (the bottom position of the squat) don't strain your neck by looking up and leading with the head when rising to the standing position. Lead with your chest, not your head. This will help you maintain your upright position and mitigate the tendency of your butt rising faster than you chest when ...


2

I asked about this on Reddit. Ballet dancers call your ability to rotate your hips like this "turnout". Suggestions for improving your turnout include: The frog stretch (there are many variations of this by the same name, pick your poison) Lying clam shells with a band to strengthen your external hip rotators This site describes an exercise from the ...


2

Cycling has been shown to shorten the rectus femoris. This happens because its range of motion is smaller than in for example running. The same thing happens to any muscle that is used across a shorter range of motion, so I presume that the exact same thing happens to the hamstring. There is another factor that plays a role there as well. The hamstring has ...


2

Deep squats performed properly with decent weight will open up your hips. Your squat stance ends up being wide, and the weight causes your "hip" muscles (hamstrings, adductors, etc) to get pulled on like a rubber band, which stretches them. Back squats really are just that magical.


2

So the "shin" muscle everybody usually refers to is the anterior tibialis. Here are some stretches: http://walking.about.com/od/stretching/a/shinstretch.htm http://healthyliving.azcentral.com/stretch-anterior-tibialis-muscle-8489.html


2

Stretching doesn't build muscle. But it does have an important effect on your muscles that makes it useful both post workout and after any period of being still (sitting, sleeping, etc.). The muscle spindles are accustomed being at a "resting length". Say, if you sit in a chair for hours on end, your hamstrings become accustomed to being shortened. The ...


2

The best stretch I've found for the posterior chain (touching your toes) is a dynamic stretch called the flexibility rollover or half reverse roll. It's fun and really gets you deep into the stretch. You'll be able to touch your toes in no time. Here's a video of the stretch in action (another video here). Starting position: Ending position:


2

Focus on performing a dynamic warm up first. It is involves activating the working muscles and taking them through a full range of motion. Running with high knees, jumping jacks, mountain climbers, duck unders. These are a lot more effective than static stretching.


2

Warming up is performed before a performance or practice. Athletes, singers, actors and others warm up before stressing their muscles.A warm up generally consists of a gradual increase in intensity in physical activity.So WARM UP is ALWAYS DONE BEFORE WORK OUT. On the other hand Stretching is a form of physical exercise in which a specific muscle or tendon ...


1

I know that my most frequent running injury was my right hip. Never had a problem with my left side at all. I think you usually end up injuring one side early in life, then compensate or lose flexibility somehow, then start developing imbalances. I'm a huge barbell fan, but bodyweight single-left stuff is awesome for identifying imbalances. I would imagine ...


1

You might want to ask a trainer or physical therapist type person. Even just asking a personal trainer for 30 seconds of free advice in a gym would probably be fine. I'll hit those guys up sometimes when I need someone to check my form. Generally when you feel pain in your knee during a stretch it's because you're performing it incorrectly. Some very ...


1

Butterfly stretch is a good one to open up the adductors (I think that's the name- anatomy newb). Stretching your piriformis would be a good move as well, youtube by Kit Laughling. Practicing activation of your pelvic muscles involved in anterior/posterior tilt movements, detailed here


1

While it may fall under the obvious, sitting cross-legged is a good way to work on sitting cross-legged. From what you state, you can get into the position with, at worst, some difficulty. From there, gently push your knees down until you feel the stretch, but aren't in pain. Hold it there for several seconds. Relax. Repeat. That would be a static stretch ...


1

I had a huge growth spurt in high school and my muscles never lengthened out. Trying to touch my toes with straight knees and back led to excruciating pain around the back of the knee and upper calves. The way I got through my stiffness problems was actually with several support stretches. Once I had loosened the muscles connected to my hamstrings, I got ...


1

Honestly, the best training for touching your toes is just doing it. Stand with your legs straight (although not with your knees bent inwards) and lower yourself as far as you can. Then, stay in that position for a few seconds, try to relax and stretch just a little bit further. When coming back up, again, do it slowly (the general advice people call out is ...


1

I searched some more and found this post by Mark Lauren, the author of YAYOG, himself (emphasis mine): There are key components that an effective workout should contain. Among these is a proper warm-up.The intent of a warm-up is to prepare the body for the physical activity that is about to follow. [...] The cool-down is often neglected despite its ...


1

Both the gastronemius and the hamstrings cross the back of the knee joint, so both can be tight from sitting 10 hours per day. Muscles can tighten, but the fascia can also become stuck and stop gliding well. Hydration is important for fascial mobility. Here are some suggestions: Gastroc - The simple wall stretch will target the muscle. Make sure to align ...


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Slow process of diagnosing this: information here is a summary of my treatment and helped by top neurosurgeons, physiotherapists, couches and other professionals. You can read my diary below. We are trying to get me back to games fast. [24th June] general doctor order me 2 weeks of rest with anti-inflamatory painkillers I am doubtful about this because ...


1

Most often, it is tightness in the lateral rotators that prevent people from safely getting into the lotus position. So yes, a tight piriformis is likely a culprit. The adductors are usually not the issue for lotus. First of all, if you have acute knee pain, you should not even attempt a lotus, or do any of the preparation exercises. If you are pain free at ...


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It worth for doc to take a look at it. But if you want to stretch it then take a pencil in your hand and bend it till one side till the point it gets uncomfortable, NOT PAINFUL, keep it in this position for 20-30 seconds. Then the same to the other side. Keep doing it left, right, up, down and diagonals as much as you can. This is what my doctor told me to ...



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