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The Importance of Proper Stretching
Stretching is not only important to humans; even animals cannot do without it. In its simplest form, it is an instinctive and natural way of extending or lengthening the body or limbs. It gives strength and flexibility to your joints and muscles; a relishing experience by all standards.
If instinctive stretching is that rewarding, you can only imagine the extent a good, consistent stretching program will do to your body. This form of stretching is sometimes referred to as flexibility training.
Yoga and Pilates training are great ways to add regular stretching to your fitness program. Our personal trainers would be happy to answer your questions and teach you the proper technique to ensure you get maximum benefit from the program.
The numerous benefits the human body system derives from stretching is not tied into a huge time commitment. Devoting a few minutes daily to it is often all that is required to take advantage of such massive gains as:
- Improved posture
- Reduced muscle tension
- Increased circulation of blood to various body parts
- Increased energy levels
- Mental relaxation
- Enhanced muscular coordination
- Enhanced performance in sports and other daily life activities
- Increased range of movement in the joints
- Delayed onset of muscle fatigue
- Added variety, satisfaction and enjoyment to your exercise program
The importance and benefits of stretching to the human body may be defeated if it is done improperly. A lot of people have inflicted avoidable injuries to their bodies in the name of stretching. The following tips will help you make the most of the gains that stretching provides while at the same time avoiding the evils that come with improper stretching:
- Stretch only after warming up or after you are through with your workout. To do otherwise means you are stretching cold muscles and risking a pull or tear. The human muscle works like a rubber band. Stretching a warm rubber band doesn't foreshadow danger, but to do same with a cold one is as good as cracking or breaking it.
- Leave your joints slightly bent as you would your knees or elbows to prevent unnecessary stress in joint areas.
- Avoid holding your breath in the course of stretching. Maintain normal breathing, inhale through the nose and exhale through the mouth. You have a more relaxing experience when you keep to this.
- Do not stretch while in a rush; take your time. Long-sustained and mild stretches prevent muscle tension and tightness.
- Do not always stretch to the same extent as other people. Comparing yourself with others may lead to overstretching as individual's degree of flexibility differs.
- In the event you have once had a hip replacement, avoid crossing your legs or bending your hips beyond a 90- degree angle in the course of any stretching exercise.
- Avoid high-force and short-duration stretches that involves rapid momentum or bouncing motions. This tip becomes imperative if the individual is new to this form of stretching as it puts an individual at risk of sustaining injuries. Reasons are: muscles hardly adjust or relax during such stretches and the individual tends to have far less control during the exercise.
- Stop the stretch if it hurts. The stretch becomes detrimental to your health when it gets to the point of pain.
The importance of proper and regular stretching cannot be overemphasized. It makes daily living stress-free by enhancing your range of motion. Age-induced muscle tightening will be drastically reduced with such program in place.
Healthy Recipes  by Chef Noche
I am a huge fan of American comfort food, and stuffed cabbage is a classic I enjoyed as a kid, and don't really make that much anymore. But now I have a reason to, as I created a low calorie version of this classic recipe, and you might want to make extra to freeze.
Ingredients:
 For the Filling
*1 ½ lbs ground turkey
*6 garlic cloves
*2 medium onions
*1 tablespoon olive oil
*8 ounces mushrooms
*¼ cup flat leaf parsley
*1 teaspoon thyme
*1 cup breadcrumbs
*¼ teaspoon pepper
*¾ teaspoon salt
For the Sauce
*2 tablespoons lemon juice
*1 can diced tomatoes
*1 can tomato sauce
*¼ cup brown sugar
*½ teaspoon onion powder
*1 teaspoon dried basil
*1 teaspoon dried thyme
*salt and pepper
*½ teaspoon garlic powder
Directions:
1. Cut off the head of the cabbage to the extent that the outer leaves from the core look separate. Dip the head of the cabbage into boiling water until you have the 18 outer leaves completely separated. You will need to continually cut the stem at the head in the process.
2. Make sure the leaves are boiled for a minimum of two minutes until they are well softened, then place them on clean towel.
3. Put mushrooms, onions and olive oil in a sauté pan. 10 minutes of sautéing should be enough for the mushrooms to absorbe most of the liquid, and then add ground turkey and garlic. Allow it to cook until turkey is no longer pink but brown.
4. Take the pan off the heat; add salt, pepper, parsley and breadcrumbs; then mix well.
5. Spray your casserole with vegetable oil. Each cabbage leaf and roll should contain 1/4 cup meat mixture. The rolls should be gently place inside the casserole dish.
6. Mix the ingredients left in the bowl before pouring it over the cabbage rolls, then cover with foil.
7. Leave it to bake for about 50 minutes at 375°F.
Recipe Nutritional Values for 1 serving:
285 calories
6 grams fat
27 grams carbohydrates
6 grams fiber
560 mg sodium
23 grams protein
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