This is part one of an article that was posted on Dr. Mercola's web site. (I can't remember how long ago) I will post the other parts in the near future.
By Dr. Ben Lerner
When helping to prepare Olympic athletes for battle, we have very few weeks and very little time each day. Time always seems to be against us. However, working with Olympians became great training for working with non-Olympians. Why? Most everyone feels they have little time for fitness in today's fast-paced world.
In preparation for life or the Olympics, you need a program you can quickly put into any schedule, yet is super-duper effective and totally safe. Injury is not an option for potential medalists or busy people.
This week's column illustrates how to get the greatest bang for your buck, meaning how to get more from your workouts while spending less time and optimizing injury prevention.
All exercise and stretching, as well as all movement in life, needs to be performed as close to Perfect Posture as possible. God designed the body using all of the vast, highly technical laws of science, mathematics and physics in order for your "Body By God" to best deal with gravity. When maintaining your posture, the muscles, joints and bones are at their strongest and most stable. This will allow them to be able to withstand large or repetitive forces without suffering injury.
Perfect Posture
* The head is up and back so the ears line up over the shoulders, and the arc (lordosis or reversed "C" curve) in the neck is maintained
* Shoulders are rolled back in the joints
* Upper back flat and not arched or humped
* Belly button is out and hips back so you have an arc (lordosis/reversed "C" curve like the neck) in your lower back called the "weight lifter's arch"
* Knees are slightly bent to provide shock absorption
Remember to maintain this posture during all stretches and exercises. Any exercise or stretch that calls for a disruption of posture means it is unhealthy, or you are doing it wrong.
How to Stretch
Due to sitting, driving, working on the computer, getting out of shape and the effects of gravity, certain muscles get too short or too tight. This can create an injury during lifting or cause you to develop joint pain and degeneration over time.
To compensate for the natural muscle shortening that occurs due to our modern, unnatural lifestyles, stretching is critical to perform before, during and after every workout.
Short Muscles and Their Stretches
Hamstrings: While standing, put your foot up on a chair or bench. Keeping perfect posture (head up/shoulders back/weight lifter's arc in your back), bend down slightly toward your foot, making sure to keep your head and shoulders up. You should feel a stretch in the back of your leg and calf.
Calves: Stand 2-3 feet away from a wall and lean against it while keeping your back and legs straight so you are bending forward at the ankle only. You should feel a stretch at the Achilles tendon and calf muscles.
Chest Muscles/Front Shoulders: Stand by a wall or in a doorway and put your hand against it at eye level. Move or lean forward, away from your hand, until your arm is straight and being pulled back enough to cause a stretch in the chest and shoulder muscles. Change the level of your hand to below the waist and above your head in order to perform this stretch at three different angles.
Front of Neck: Roll your shoulders back, pull your chin in and then roll your head back so you are looking up at the ceiling behind you. This is done to stretch the front of the neck. The muscles and ligaments in the front of the neck get tight due to the forward head posture created by driving, watching TV or sitting at a desk or computer.
Hold all stretches for 10-15 seconds, back off slightly, take a deep breath in, and then let it out while you repeat the stretch for another 10-15 seconds. Each time you go back down while breathing out, you should be able to stretch farther. Do each stretch at least three separate times to achieve the maximum benefit.
How to use exercise to prepare for the challenges of aging.
