All fitness professionals agree that flexibility is

the range of motion within a joint and it is

enhanced by stretching. There are several types but most can be grouped into one of two categories: dynamic (active) or static (passive). Simply put, dynamic stretching involves motion and passive does not.

Two examples of dynamic stretching are active and ballistic. Active is when you keep a position without assistance. For instance, if you were to stand on one foot with your leg straight but not lock your knee, lift the other leg in front of you parallel to the floor, and not move or sway without help. Active stretches are usually difficult to hold for more than 10 or 15 seconds.

Ballistic is a bouncing and repetitive motion. It forces you into an extended range of motion when the muscle has not relaxed enough to enter it. An example would be if you were to stand with your legs straight but not lock your knees, bend at the waist, touch your toes, bounce back up, and repeat. While there are different philosophies about both the effectiveness and safety of this type of stretching, many believe it should only be used by professional athletes or while supervised by a trainer. If performed incorrectly, injury could result.

Static stretching is when you stretch through a muscle's full range of motion while the body is at rest. You generally hold the position 10-30 seconds, relax for a few seconds, and then repeat several times. Slight discomfort could be experienced during the stretch, but pain should not. An example is if you were to stand with your legs straight but not lock your knees, bend at the waist and hang comfortably in the down position without bouncing.

The benefits of stretching go beyond directly affecting your ability to exercise. They positively impact the activities of daily life. Your improved flexibility will make lifting grocery bags, tying your shoes, and gardening easier. A broader range of motion in your joints will aid in balance, and reduce the chance of you falling. Stretching also relieves stress, and improves circulation which can quicken recovery of muscle injury.

It is important to note that if stretching is performed improperly, you risk injury. Common incorrect practices are stretching until it hurts, holding the position for too long (for instance 5 minutes), or doing so vigorously. And, not to state the obvious, but you should always continue to breathe while you stretch. It seems somewhat comical to mention this, but you would be surprised at how many people hold their breaths. Be smart and use common sense. If you need additional guidance, ask a qualified trainer or physician.

How Important Is Vitamin B? 

B-Complex is the group of B vitamins which are know to improve your mood, increase your energy, help your body metabolize your food, and improve the function of your red and white blood cells.  Your brain and central nervous system depend on B-Vitamins to maintain healthy function, as do your vital organs, eyes, muscles, skin and hair growth.

Our human bodies have no way of making our own B-Vitamins so we have to get them from an outside source. Many plants are good sources of these vitamins but getting an adequate dose can be hard especially if you do not eat a lot of vegetables on a daily basis.

B-Vitamins are known as water-soluble vitamins, which mean your body does not store them. Your bloodstream picks up these vitamins and delivers them to the needed areas but none are stored for later. This is why it is so important to either eat a bunch of leafy greens everyday or just take B-Complex so you get your daily dose.

Individuals who take B-Complex usually notice a major difference in their energy and mood. Teenagers who have mood swings can very often benefit from taking B-Complex. (Velvet Antler can also help these mood swings, which is often from hormone changes.)

People who are lacking B-vitamins may not notice anything for a long time but deficiencies in B-vitamins can be identified in many ways. Some of those include: Heart palpitations or arrhythmias, chronic fatigue, exhaustion, indigestion, stress, mental problems, nervousness, paranoia, insomnia, restlessness, severe frustration, irritability, depression, tingling of fingers, toes, or hands, sore tongue or suffering from ADD. If any of these signs sounds familiar you may be deficient in B-Complex.

Liquid B-Vitamins are super easy to take. Add them to your orange juice or water or take them strait. The liquid gets into your system super fast for the quickest results. If you are feeling stressed or overwhelmed take a dose and notice almost immediate relief.

Everyone needs B-Complex for a healthy body!