Stretching is more important than you think. Just like drinking water, you need to do it, but chances are you don't do it enough.
According to stretching expert Beret Kirkeby, orthopedic manual therapist and owner of Body Mechanics Orthopedic Massage in New York City, here are three main stretches you need to do every day.
1. The Hump Stretch
Your job probably requires you to hunch over a computer all day. It shortens the muscles in front of your neck and chest, thus making your back extra round.
The Fix: Clasp your hands behind your back and slowly raise them behind you until you cannot lift them anymore. You will feel a gentle pull across your chest. Take a deep breath, gently drop your head back and repeat three times.
2. The Spinal Tap Stretch
You feel great in the morning, but as the day goes on, you tend to feel more down. It's because the tissue between the disks in your spine compresses, and you actually shrink a wee bit by the end of the day, which makes you feel less functional.
The Fix: Stand feet apart and fold your upper body down toward your feet, keeping your knees slightly bent for safety purposes. Slowly straighten your legs and let your arms hang towards the floor. Swing your arms and head back and forth for 30 seconds to one minute, then slowly roll your spine up, one vertebrae at a time. Repeat one more time.
3. The Lunge Stretch
You spend most of the day sitting down at a desk, which is bad for your psoas (a muscle located deep in your stomach on the front part of your spine that helps you lift your leg higher). Sitting shortens your psoas, so it doesn't function as well.
The Fix: Kneel on the floor in a lunge position. Put your hands on your hips, and slowly pull your hips forward, keeping them square. You should feel a deep pull in the front part of your back leg, and in your lower stomach. Hold for 30 seconds, breathe deeply, and then relax. Switch sides and repeat.
It might have happened to you when you just finished your leg workout and a sudden pain burst out in your calves or after a football match, your calf won’t let you walk properly. There are a variety of conditions that can affect the calf muscles (known as gastrocnemius muscle anatomically) as well as the blood vessels and other structures around it. Fortunately many of the causes of calf pain are easily treatable. Different conditions and situations cause different calf pains including muscle cramp. Read more
Have you ever heard of a traditional Japanese meal called ramen? This is very likely due to the fact that this food has become a trend throughout the world thanks to all the tradition and history behind this dish. It can be said that currently ramen represents a type of fast food in Japan, since you can even find food trucks that offer this type of dish. Read more
Do you know Medicare insurance? This is a kind of social insurance in the United States that allows people to receive certain benefits when they need medical help. So, these plans have a cost of money and the more you pay the more benefits you will have when you have a medical emergency. Read more