Stretching and flexibility training have countless benefits as is well-known, however what is NOT so well-known and often NOT explained by some instructors (particularly those with "questionable" credentials) is that performing certain types of stretches are not without risk and may cause injuries. Most stretches, when performed properly with correct posture, form and technique, are quite safe, however there are some very controversial stretches that have the potential to cause serious injury and have been deemed dangerous for many people. As always please discuss any exercise regimen with your trusted physician BEFORE you begin and do inquire with any potential instructor exactly what the exercise class entails before you sign up. In addition, check the credentials of any exercise instructor/trainer before committing to anything. 

1) The Inverted Hurdler's Stretch is thought to place very high stress on the inside of the knee and could cause stress and pain on the kneecap. This should not be performed by anyone with a history of low-back or knee pain with most healthcare professionals believing this should not be performed by most clients/patients.

2) The Plow is a common posture used in certain exercise classes however since the head is lower than the hips, this stretch places very high stress on the spine and the neck. If this stretch is not performed with EXACT technique, the spine is then at much greater risk for serious injury. Anyone with a history of back or neck injury should avoid this stretch as should individuals with high blood pressure (hypertension).

3) The Shoulder Stand is another common stretch used in certain exercise classes and since it is an "inverted" stretch similar to the Plow it should be avoided since it places such high stress on the shoulders, neck and spine. Those most at risk would be those with any history of neck or spine injury and those with hypertension.

4) The Straight-leg Toe Touch is one of the most common hamstring stretches, however this could place the vertebrae and cartilage discs of the lower back under very high stress. Anyone with a history of herniated discs or pain that runs in the back of the leg should avoid this particular stretch. Additionally, those with poor flexibility may try to hyper-extend the knees which could place too much stress on the ligaments of the knees.

5) Arching Quadriceps is designed to stretch both the quadriceps and the hip flexors but since it places extremely high stress on the kneecap and and the other tissues on front of the knee joint it should be avoided by those with any history of knee injuries. Most healthcare professionals advise their clients/patients to avoid performing this stretch because of the compression of the kneecap into the knee.

***Why would anyone do these stretches if they are potentially dangerous to so many? The reason is that some are used in certain specific sports such as mimicking a hurdler going over a hurdle. Others are used in martial arts or gymnastics. For most people, however, there are much safer positions that can be used to stretch specific muscles. Therefore clients need to be properly educated regarding stretching technique and posture with only the safest exercises taught to meet the goals of the program. This is why trainers certified by nationally recognized and respected accrediting bodies are a better choice to protect the public.***    

If you are reading this blog it is fairly certain that you care about optimum health and fitness for not only yourself, but also for those you care about. When you are trying to determine the best and safest exercise regimen to incorporate into your life, do pay close attention to the language being used. When you see or hear words such as "hot" or "craze" being used to describe a particular exercise modality or there is an attempt to imply (whether true or not) that perhaps another exercise modality is NOT doing something for you (usually in the hopes of misleading you if not outright deceiving you), then it is time to BE VERY SUSPICIOUS. If a particular modality is that wonderful then it should stand out based on its own merits. Read on and make up your own mind based on the facts and how the human body was designed to function...

If you have been reading my blogs since May, (check the archive section if you have not) then you realize that I am looking out for your best health and fitness interests based on my first-hand knowledge and evidence-based advice coming from the most reputable bodies out there including the National Academy of Sports Medicine and others known for evidence-based information and expertise.

For example, exercise classes that have you exercising barefoot can be very dangerous since the ankle and foot need cushioning and support in order to properly and safely engage in moderate to high levels of weight-bearing and plyometric exercises in order to build bone density, strength and effectively support one's own body weight.

Consider also those "barefoot" classes where instructors claim that the classes include "short bursts of cardio" mixed in with strength-training using "light 1-3 pound weights." The fact is that most Americans need much longer cardiovascular sessions at moderate to higher intensities (30-45 minutes per session) in order to promote cardiovascular endurance and cardiorespiratory fitness. In other words, the cardiac muscle needs to be made to work at sustained levels for optimum health and fitness. This is achieved by safely and consistently increasing the intensity and duration over time.

As for the 1-3 pound weights, weight that low should only be a start with the intent to increase the weight carefully and consistently over time to again build strong bones, create more muscle which will in turn increase one's metabolism to burn more fat and calories, boost stamina as well as manage so many chronic conditions such as back pain, arthritis, diabetes, obesity and heart disease. The average adult can lift much more than one to three pounds during the course of any day while shopping, playing with toddlers, etc. so how can an exercise class promoting the use of such light weights really achieve anything unless you are elderly, disabled or a true novice? Just think how much the average woman's shoulder bag weighs(over ten pounds!) and then to think she might then sign up for an exercise class using 1 to 3 pound dumbbells. You can start with 1 to 3 pound weights however the goal must be to keep increasing the load safely as you carefully add more resistance and progress over time. This is best achieved by learning how to lift weights by first isolating each muscle and then learning how to incorporate compound multi-joint exercises using heavier dumbbells as you safely and consistently practice with a certified professional trainer.

This finally brings me to the last but not least point in this discussion. Weight-lifting is most certainly a full-body exercise modality. You first learn how to correctly work each muscle and then incorporate each move into the compound multi-joint exercises I previously mentioned. Weight-lifters are not spending all or most of their time doing biceps curls, but rather we perfect the squat, the curl, and the press for example which then culminates in the squat to curl to press exercise. It simply does not get any more "full body" than that. When you can stand on your own two feet (wearing the proper footwear of course) holding two challenging dumbbells at your sides with shoulders back and down and then proceed to squat, stand up, then curl the dumbbells, and finally press them straight up above your head all in succession for multiple repetitions you have achieved something dramatic while using your own power to do it and YES, this requires recruiting the entire CORE MUSCULATURE to do it. The key is to practice each movement in isolation and then put it all together. Again you need to enlist the help of an experienced and properly certified professional trainer who specializes in strength-training and conditioning for all populations including special and at-risk populations to make certain you are engaging in proper form and technique. Remember, YOU are the client and have a right to demand evidence-based instruction suited to your level of fitness so you can start there and then progress safely in order to achieve optimum results.

***Stay tuned for information regarding what has been deemed dangerous by the most reputable institutions in the United States which everyone needs to pay close attention to...***

These are the main forms of stretching. It is very important to understand the differences before deciding which is best for you and when to do them depending on your fitness level and goals. Do consult a qualified and certified personal trainer to assist you.

Static stretching is when you passively take a muscle to the point of tension by holding the stretch for at least 30 seconds. This represents the traditional form of stretching and is observed most often today. It is low force coupled with longer duration. Static stretching is used to decrease the muscle spindle activity of a tight muscle before and after activity.

Active-isolated stretching is when you use agonists (primary moving muscles) and synergists (muscles that assist prime moving muscles) to dynamically move the joint into a range of motion. Examples of this type of stretch are the active kneeling quadriceps stretch, active standing adductor stretch, active pectoral wall stretch. These stretches are good pre-activity warm-ups to use before a sports competition or high-intensity exercise as long as there are no predictable patterns of muscle imbalances. If these muscle imbalances are present then active-isolated stretching should be done AFTER self-myofascial release used to help correct muscle imbalances, reduce knots within the muscle and inhibit overactive muscles. SMR can also be used after exercise as well as before.


Dynamic stretching is the active extension of a muscle using force production and momentum to move the joint through the full range of motion. Hip swings, medicine ball rotations and walking lunges are excellent examples of this as well as prisoner squats, single-leg touchdowns and tube-walking. Dynamic stretching is very good as a warm-up before athletic activity. It is also important that you have good core stability and balance capabilities before attempting an advanced dynamic stretching program.


***Stay tuned for more information and what to watch out for...*** 

Flat Bench Barbell Triceps Extension:


1) Lie flat on a bench.

2) Your feet should be flat and planted on the floor with your toes pointing straight ahead of you.

3) Hold a barbell or a curl bar with with both hands and your elbows flexed at a 90 degree angle using a weight you feel comfortable with yet still challenging enough.

4) Extend your elbows straight up into the air until both arms are straight.

5) Hold that position.

6) Then slowly lower the barbell towards your forehead but not quite touching your head by flexing your elbows.

7) Repeat this for 3-4 sets of 8-12 repetitions.

***Make sure you place your hands closer to shoulder-width apart to help decrease stress to your elbows as much as possible.***

  

Before we begin, please remember what I have explained in previous blogs. You cannot spot-reduce fat. You can however, create strong lean muscles which will increase your metabolism and burn fat and calories from head to toe long after a work-out is complete. You can burn fat deposits surrounding muscles, create a sculpted physique and of course create strong and healthy bones by consistent weight-bearing and strength-training exercises.

Dumbbell Triceps Extensions on a Bench for Beginners or a Stability Ball for Intermediate:


1) Lie on a bench or large stability ball with the ball in between your shoulder blades.

2) Maintain the bridge position by contracting your gluteal muscles while keeping your knees, hips and shoulders level.

3) Your feet should be shoulder-width apart with your toes pointing straight ahead and your elbows in a 90 degree angle above you.

4) Extend your elbows until your arms are straight up in the air.

5) Return the dumbbells to the start position by flexing your elbows back to the 90 degree angle.

***To make this more challenging do alternating arms or one arms for 3 sets and then the other arm for 3 sets.***

   

Sometimes people can be their own worst enemy especially when they buy into notions that simply are not possible. For example, it is NOT possible to spot reduce fat from places you don't want excess fat including of course the area under the arms that so many people, especially women find unsightly. The fact is that in order to remove the fat there and everywhere else is to focus on becoming leaner and healthier. This requires you to do three things. You will not reap the substantial benefits of a fit and healthy body without ALL three of these components. There are as follows:

1) EAT a healthy, balanced meal plan which includes a variety of whole fruits and vegetables and plenty of them. This means including good carbohydrates, good protein and good fats on a regular basis! Yes there are good fats and I will discuss them in depth in a future blog. Avoid or limit alcoholic beverages and DRINK plenty of water throughout the day. Avoid junk food! Why eat junk when there are so many delicious and satisfying healthy alternatives in the produce aisle of any supermarket or grocer?

2) Engage in proper cardiovascular exercise to burn fat and calories from head to toe. You must allow your large muscle groups to do the work in order for this to occur. This means using correct form which means you allow your hips, glutes and thighs to do the work which will in turn make your cardiac muscle work harder to pump more oxygenated blood throughout your body in order to burn the fat and calories. For example, if you are exercising on an elliptical (a machine good for beginners, elderly or those with certain limitations), a stepper, or my favorite, a revolving stair machine, do so with your shoulders back and down, using only fingertips for balance or if you are able "hands-free". Lower the intensity of the machine if you must in order to accomplish this. When you "hold on for dear life" and have trouble keeping up with the machine, then you are NOT working your cardiac muscle. Instead you are virtually wasting your time and in fact creating a dangerous situation which can easily result in not only barely burning fat and calories, but also risking severe orthopedic issues. These include, but are not limited to, damaging your spine from hunching over as well as hurting your wrists and hands. Many people are in the very dangerous habit of placing unnecessary strain on elbows such as from hyper-extending them while they incorrectly distribute their body weight onto their arms when the intensity is set too high. Over time, you will slowly but surely increase the intensity and duration as your body acclimates. It is by letting go or just using fingertips for balance that will enable your body to burn the fat deposits everywhere including the fat hanging from under the arms! In addition you will be engaging and working your entire CORE musculature with every step you take and since upright cardiovascular machines are weight-bearing, you are keeping your bones strong! Now that is a great example of multi-tasking! THE FRINGE BENEFIT OF COURSE IS CREATING A HIGHLY EFFICIENT CARDIOVASCULAR SYSTEM WHICH IS CRUCIAL TO GREAT HEALTH! 

3) Engage in regular, proper strength-training. Weight-lifting creates strong, lean muscles and the more lean muscle you have the higher your metabolism will become which will in turn continue to burn fat and calories long after your workout is complete! And do not forget that proper and consistent strength-training helps to maintain and improve greater bone density for strong and healthy bones!

Stay tuned for my next blog where I will discuss TRICEPS! :-)! 

A great way to work your chest muscles is to use a ball known as a "medicine ball" also known as an exercise ball, a med ball or a fitness ball. This is a weighted ball approximately the diameter of the shoulders, 13.6 inches, and designed specifically for both strength-training and rehabilitation. These balls are an integral part of the sports medicine field. DO NOT confuse these balls with the much larger inflated "exercise ball." Those balls are different. I will discuss their uses in future blogs.

Plyometric exercises are those which generate very fast, powerful and explosive movements. The following are two fantastic exercises:

Two-Arm Medicine Ball Chest Pass: 

1) Stand up straight in a squared stance position and face a wall or an exercise partner.

2) Hold a medicine ball weighing about 5-10% of your body weight with both hands at chest level with your elbows in the flexed position.

3) Push and let go of the ball as hard possible while aiming straight ahead of you and by extending your elbows and contracting your chest muscles. Do not let your shoulders elevate!

4) Catch the ball as it bounces back from the wall or your partner and keep repeating this as fast as you safely can.

Rotation Chest Pass: 

1) Stand tall with you body turned at a 90 degree angle from a wall or an exercise partner.

2) Hold the medicine ball with both hands at chest level with your elbows flexed.

3) Concentrate on using your abdominal muscles, hips, gluteal muscles (buttocks) to rotate your body as fast and as explosively as possible towards the wall or your partner.

4) As your body turns, pivot your back leg and let it go into what is called triple extension. This means that your toes will be pointing to the ground, with your knee and hip will be in extension. 

5) With your upper body/torso push the medicine ball using your back arm to extend and apply as much force as you can.

6) Catch the ball when it bounces back from the wall or your partner and repeat as many times as possible as fast as you can while maintaining control of your body and the ball while you have it.