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Generic Vospire cr (Albuterol (salbutamol) 4/8mg)
THE OKINAWA PROGRAM: COMPONENTS OF FITNESS: FLEXIBILITY
Most people are familiar with the concept of flexibility: the ability to move joints through their full range of motion. But because most of us do not equate it with fitness, we all too often neglect it. This is a big mistake. Flexibility is one of the great secrets of looking and feeling young. It brings a spring to our walk, improves our posture, and helps delay or eliminate the loss of function associated with old age.
By our late twenties or early thirties, if we have not been active, we will start to notice subtle changes in our muscles, joints, and connective tissue (e.g., tendons that connect muscles to bones). Our muscles begin to shrink and our joints are not as limber. We feel increasing stiffness after any physical exertion more strenuous than normal everyday activities. Poor flexibility puts us at higher risk for muscle strain, stiff joints, pain, falls, and associated injury.8 In a sense, our muscles and connective tissue are like rubber bands. If stretched regularly, they maintain their shape. If left in a corner unused, they simply break when suddenly stretched. Not a pretty picture.
The Okinawan elders provide the best example of what a few simple stretches can do for you. Most Okinawans, even those in their hundreds, can sit cross-legged on the floor for extended periods of time. They do not need or use chairs. How many elderly in North America can do that? In fact, how many middle-aged Americans can do that? Not that sitting around cross-legged is necessarily our goal. The message is simply that we need to stretch our bodies in certain ways or we will lose our range of motion. "Use it or lose it," as the saying goes.
The good news is that it's never too late to start stretching. Even at advanced ages we have the capacity to turn things around and retrieve much of our old selves. In studies done at Tufts University, ninety-year-olds were shown to have made vast improvement in strength and flexibility. So now is the time to start, whether you are ninety or nineteen. Incorporate flexibility exercises into your five- to ten-minute warm-up and cool-down sessions before and after exercise. Also try stretching every night before bed, even if you stretch during the day. This helps relax your muscles before you sleep and ensures that you will have some type of flexibility training each day, even if you miss your regular exercise session. Here are some tips to keep in mind when you stretch:
Stretch slowly and avoid bouncing.
Do not stretch to the point of pain.
Avoid holding your breath during stretching (or when doing any type of exercise, for that matter).
Slow, static stretches are especially beneficial after you exercise. They help to reduce muscle soreness and help muscles that tightened up during your workout to stretch back to their original position. It is always a good idea to stretch all muscle groups, even if your exercise concentrated on one particular group more than the others. Runners and walkers, for example, should stretch more than just quads; tennis players more than just shoulders, arms, and back. A full body stretch doesn't take that long and your whole body will definitely thank you. Muscle groups that should always be stretched include shoulders, chest, arms, and stomach to back, hip flexors, quadriceps, hamstrings, and calves. After you stretch, tense muscles will relax, muscle flexibility will improve, and you will increase the range of motion in your joints. Soon you will notice that all activities, from climbing stairs to housework and sports, are easier to perform.
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General health
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