naturalhealth
The information provided to you on this page is for educational purposes only. It is not a substitute for medical advice and it is important that you do not make medical decisions without first consulting your doctor or other healthcare professional.
Warming up the body for Exercise
EXERCISE is crucial for a health body and after Christmas, it is the most common New Year's Resolution, so to avoid failing on the first hurdle, get your mind into gear and by this time next year, you could be fitter, healthier and slimmer too! The problem that many people encounter is that they race into a sport or a gym, but do not warm up the body and as a result, they end up burning out pretty quickly or give up quickly as it seems like very strenuous on the body. Stretches should be done 5 minutes before aerobic exercise. Stretching allows the body to warm up before engaging in heavy exercise. It also reduces muscle tension as well as helping the body relieve stress, anxiety and fatigue. It can improve circulation and enhance flexibility of the body, especially the joints. These stretches can be done just minutes before you engage in an aerobic form of exercise and they can be done from the comfort of your own home too! Leg stretches: Lie flat on your back. Use both hands to bring your knee up to your chest. Hold
Derrylin Dental
& Implant Centre
Telephone: 048-67748069 Aiden Malanaphy BSD & Roisin McCorry BDS and Associates
We would like to announce the relocation of our dental surgery to: 77 Main Street, Derrylin, Co. Fermanagh Our newly refurbished, state-of-the-art premises, is now located adjacent to the docors surgery & opposite the Mountview Hotel. Derrylin Dental & Implant Centre now boasts: Fully Furnished, air conditioned contempoary dental surgeries Open planned waiting rooms with children’s area Ample off-street parking Elevator to access 1st floor surgeries Also new to the surgery: ‘ZOOM’ whitening lamp - see instant tooth whitening results in surgery injust 1 hour We would like to extend our gratitude to all our patients over the years and hope for your continued support with our new venture
in that position for twenty seconds and release gently. Do the same with the other leg and repeat the process. Stand with both hands against a wall and move your leg back so that your foot is flat against the foot. Hold in position for twenty seconds and release. Do the same with the other leg. Lie on your side on a flat surface. Lift each leg slowly up into the air, as high as you can go until you feel mild tension. Do not over stretch, as you will cause damage to the muscle. Turn and repeat action using the other leg. Repeat this process twenty times for each leg. Bicep - arm stretches : Extend your arm straight out to the side with your thumb towards the ceiling. Your arm should be parallel to the floor. Remember to keep your hand open. Place the palm of your hand on something stationary, like a doorway or a pole. Stand with your feet placed shoulder width apart. Rotate your upper body away from your extended arm without moving your feet. Rotate slowly and don't let your arm fall. Stop when you feel a stretch in your bicep. Hold the stretch for at least 30 seconds. Repeat this stretch on your other arm. Tricep - arm stretches: Extend your arm straight out in front of you with your palm facing the ceiling. Keep your upper arm extended while bringing your hand back to touch your shoulder. Bring your entire arm up so that your elbow is pointing to the ceiling. Allow your hand to slide from your shoulder to your upper back. Reach with your other arm, above and behind your head, and push your pointed elbow back until you feel a stretch in your triceps. Wait, in
Stand up straight, with knees slightly bent. Place feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this stretch.Place arms behind your back. Clasp your hands together, extending your arms behind your back and hold this position. Feel the stretch in your chest. Inhale through your nose, and exhale through your mouth, as you complete this stretch. Hold stretch for ten seconds. Stand in a doorway facing perpendicular to the wall. Place inside of bent arm on surface of wall. Position bent elbow shoulder height. Turn body away from positioned arm. Hold stretch. Repeat with opposite arm. Upper chest becomes more stretched with elbow lower. Lower chest and pectoralis minor become more stretched with elbow higher. Abs exercise warm up: Assume position by laying face down on the floor. Your hands should be directly under your shoulders. Use your hands to push yourself up into a cobra position. Hold for 10 to 15 seconds. Remember after you have done aerobic exercise or sport, you should also spend five minutes cooling down, to allow your heart rate to stabilize and blood pressure to go back to normal rate. It also is better for your muscles and will stop you getting pains from over doing it!
this position, for a minimum of 30 seconds. Switch arms and repeat this stretch. Stretch shoulder muscles: Extend you arm straight out to your side with your thumb towards the ceiling. Lower your arm, so that your hand is level with the top of your abdomen. Find a doorway or another stationary object and place the palm of your hand on it. Rotate your upper body until you feel a stretch through your upper arm and shoulder. Hold the stretch for at least 30 seconds. Rest before the next stretch. Reach across your body to just above your hip. Take your other arm and, at the elbow, gently pull your stretching arm. Do not pull your elbow up or down, but across your torso as if drawing a line that is parallel to the floor. Hold this position for 30 seconds, resting a few seconds before the next stretch. Reach across your chest and place your hand on your opposite shoulder. If you cannot reach your other shoulder, go as far as you can without serious discomfort. Use your other arm and gently pull the elbow on your stretching arm towards the shoulder your grabbed with your hand. Maintain the stretch for at least 30 seconds, and then repeat these stretches on the other shoulder. Chest stretches: The chest, like the neck, is also a common area for tension build-up. Consequently, the chest muscles can become tight and inflexible, which can cause problems in your posture. Thus, it is important to stretch your chest.
www.miraclematcha.com 0910