The Top Stretches for Sore Muscles

One of the byproducts of a great workout is muscle soreness. While people of all fitness levels may experience muscle soreness, beginners may experience it most often. Muscle soreness can occur 24 hours after a workout and can last anywhere from two to five days and is completely normal.

Muscle soreness will dissipate over time, but gentle stretches may help alleviate the discomfort as well. Here are the top stretches for muscle soreness:

All exercises should be done slowly and gently. A person's range of motion may be reduced, so the stretches should be adjusted accordingly.

Chest

• Stand and clasp hands behind you
• Extend arms downward towards the ground and slowly look up towards ceiling
• Hold for 10-15 seconds then release 

Note: This stretch is effective for sore muscles as well.

Shoulders

1. Shoulder Stretch #1

• Hold a chair, bannister, or anything stable at waist level
• Standing at arms distance, slowly lean forward, keeping arms and back straight
• Hold at bottom for10-15 seconds then release

Note: Tucking the chin into the chest will stretch the back as well.

2. Shoulder Stretch #2

• Stand with both arms extended outward, parallel to the ground
• Slowly move arms in forward, circular motion with narrow, circles
• Gradually widen the circles
• Stop and reverse the circles, starting with narrow circles then wider circles
• Perform 10-20 repetitions

Quadriceps stretch

• Stand placing right arm on wall or door for support
• Raise left leg and grab ankle with left arm
• Slowly bring leg up, pulling ankle close to your body
• Hold for 5-10 seconds then repeat with right leg

Note: This exercise may not be suitable for those with knee problems. Consult with your physician before trying this exercise if you have knee pain or suffered a knee injury.

Hamstring Stretch #1

• Stand with feet shoulder width apart
• Slowly bend at hips and touch toes
• Hold for 10 seconds then release

Note: If range of motion is diminished, reach as far as you can comfortably. Do not overextend. Tucking the chin will stretch the lower back as well.

Hamstring Stretch # 2

• Lay on back with both legs extended
• Slowly raise left leg to vertical position with bottom of foot facing ceiling
• Clasp back of hamstring with both hands
• Keeping thigh in upright, bend at the knee then slowly raise again
• Perform 15 reps then lower leg to starting position
• Repeat with right leg

Note: Range of motion may be limited, so do not attempt to overstretch or overextend leg.

Hamstring Stretch #3

• Sit on floor legs comfortably apart
• With right knee bent, slowly reach forward towards left ankle
• Hold part of leg you can reach comfortably for 10 second
• Release and return to center
• Repeat on right leg

Note: Tucking chin into chest will stretch lower back as well. This exercise can be done with knee bent or both legs straight.

Calf Stretches

• Lean onto wall with arms fully extended
• Stand with right foot back, left leg bent
• Lean towards door while keeping heel of right leg on floor
• Hold for 15 seconds then release
• Repeat with left foot back

Muscle soreness is common after exercise. A combination of rest and light stretches will allow the body to recover and be ready for future exercise sessions.

Source: https://www.dynaprodirect.com/blogs/articles/125957379-the-top-stretches-for-sore-muscles

Fitness Equipment: Jump rope – A Fun Way to Look and Perform Better!

A jump rope isn’t just a toy for the playground anymore. Instead, it is a great piece of equipment for a full-body workout. A jump rope easily tones your arms, legs and core, and it is a powerful tool for some high-intensity cardio.

It is important to realize that a jump rope is not only beneficial for cardio workouts, though. It can also drastically increase balance, and it quickly boosts coordination, leaving you more agile than ever. Jump ropes fast-twitch muscle fibers in adapting to become more reactive and explosive. Beyond just that, a jump rope helps strengthen your bones and allows joints to stay strong and elastic.

You probably know most of the classic jump rope exercises, such as two-foot jumping or skipping rope (one foot lands while the other launches), but did you ever think of what else you can do with a jump rope? Other important exercises include backward jumping, side jumping, single leg jumps and high knee jumps. These exercises will engage even more muscle groups throughout the body and (literally) keep you on your toes.

A jump rope can be used for a stand-alone workout, but it is also easy to integrate it into a circuit workout. By combining intervals of body-weight resistance training with jumping rope, you are able to achieve strength training and a cardio workout in a single session. It can also be used in combination with other equipment, such as resistance bands or exercise balls to add even more variety.

Jumping rope is a fierce calorie burner, and it is lower-impact than running. At the beginning, you will need to get used to the rhythm of the rope and practice your jumping. Start off by doing just a minute as a time, but work toward longer and faster repetitions as you grow more comfortable. Soon enough, it will be as easy as jumping double-dutch in the schoolyard.

As with all workout equipment, safety is key to performance. When jumping, you should keep your knees at a slight bend with the rope at hip height. Make sure to keep your torso upright. Stand with good posture, including the chest forward and shoulders back.

Whether you are new to the idea of working out with a jump rope or you are a tried-and-true believer, there is no doubt that a jump rope can help increase your performance in ways that you may not have imagined. Why wait any longer? You may as well just jump in!

Source: https://www.dynaprodirect.com/blogs/articles/124420611-fitness-equipment-jump-rope-a-fun-way-to-look-and-perform-better

Top 4 Benefits of Using Resistance Bands During Workout

Don't have time to work out? While some see this an excuse, there may be some truth to it:

A Gallup poll reports that adults employed full time in the U.S. report working an average of 47 hours per week, almost a full workday longer than what a standard five-day, 9-to-5 schedule entails. In fact, half of all full-time workers indicate they typically work more than 40 hours, and nearly four in 10 say they work at least 50 hours.¹

When family responsibilities, commute to and from work, and other activities are factored in, not having the time (or energy) to exercise every day for sixty minutes is understandable.

As a society, we are busier than ever, and this trend doesn't appear to be ending anytime soon. A person's health is still a top priority, so getting exercise is critical. While people feel they may be too busy to go to a gym or work out consistently, resistance bands allow even those with the most hectic schedules to get an effective workout anytime, anyplace.

The Benefits of Resistance Bands

Resistance bands (or exercise bands) offer many benefits:

Portable.

Resistance bands can be folded and used at the office, at home or on vacation. They can easily fit into a suitcase and used at a moment's notice. All a person needs is a door, table, bannister or other stable place to anchor the band.

Variety.

Resistance bands can be used in a variety of ways, allowing a person to get a challenging full body workout.

Inexpensive.

A set of resistance bands can be purchased for less than the price of a monthly gym membership.

Ease of use.

Unlike lifting heavy weights, resistance bands are safe to use alone without a spotter or someone close by.

Full Body Resistance Band Workout

Here's a great resistance band workout:

Chest

 

• Stand with feet planted, one foot in front of the other, wide stance, leaning slightly forward
• Bring hands up slightly below shoulder with elbows bent
• Exhale and push forward to full extension
• Inhale as arms are returned to starting position
• Perform 1-3 sets of 15 repetitions

Muscles worked: chest, shoulder, triceps and core.

Note: These exercises can be performed slowly or quickly to activate fast twitch muscle fibers and explosive movements. Standing further away will increase the resistance.

Back

Bent-Over Row

• Stand on the resistance band, feet shoulder width apart.
• Keeping back parallel to the floor, exhale and bring resistance bands up towards navel
• Inhale and lower
• Repeat
• Perform 1-3 sets of 15 reps

Note: Looking forward will help keep the back in the properly positioned.

Variation:

Back Extension

• Sit on floor with resistance band looped around both feet
• Keeping the back straight, exhale and pull resistance bands towards navel
• Exhale and return to starting position
• Repeat
• Perform 1-3 sets of 15 reps

Muscles worked: Back, biceps and shoulders

Note: Both exercises can be performed quickly for explosive movements, or alternating one arm at a time.

Shoulders

Side Lateral Raise

• Stand on resistance band, feet shoulder width apart
• Exhale and raise both arms parallel to the ground
• Inhale and lower
• Repeat
• Perform 1-3 sets of 15 reps

Muscles worked: Side deltoids

Note: a closer stance or just one foot on the band will decrease the resistance.

Front Lateral Raise

• Stand with one foot or both feet on resistance band
• Exhale and bring arms out in front of you until they are parallel to the floor
• Inhale and lower
• Repeat
• Perform 1-3 sets of 15 reps

Muscles worked: front deltoids

Biceps

Bicep Curls

• Stand with one foot or both feet on resistance band
• Keep back straight and exhale as arms are curled up
• Inhale and lower
• Repeat
• Perform 1-3 sets of 15 reps

Muscles worked: biceps

Triceps

Triceps Kickback

• Stand with one foot on end of resistance band
• Hold the other end of the band with right hand, keeping arm bent
• Hold band in hand like a pulley with left hand
• Exhale and extend arm behind you until straight
• Switch hands and repeat
• Perform 1-3 sets of 15

Muscles worked: triceps

Leg Exercises

Resistance Band Squats

• Stand with feet planted on ground, resistance band underneath
• Keeping arms at shoulder level, inhale and squat down to seated position
• Exhale and stand up straight
• Repeat
• Perform 1-3 sets of 15

Muscles worked:thighs, hamstrings, glutes, core, shoulders

Note: A wider stance will increase the resistance

Resistance Band Leg Kickbacks

• Start on all four's with hands holding ends of resistance band
• Loop band around right foot
• Exhale and extend leg back, slightly towards ceiling
• Inhale and lower leg back towards starting position, but not letting the knee touch the floor
• Repeat
• Perform 2-3 sets of 25 on each leg

Muscles worked: thighs, hamstrings, glutes, core

Abs

Standing Exercise Band Twist

• Loop exercise band around sturdy object
• Stand with exercise band on your right
• Hold exercise band in both hands and exhale as you rotate body to the left, keeping feet planted
• Inhale and return to starting position
• Repeat
• Perform 3 sets of 15 reps

Note: Perform exercise slowly initially to minimize risk of injury to back or spine.

Exercise bands are a great way to work the entire a body in a short amount of time. Resistance bands come in many levels of resistance and can be of benefit to all fitness levels.

When performing the various exercises, squeeze the muscle at the height of the movement and visualize the muscle working. A person may be pressed for time, but resistance bands may be exactly what they need to get in shape.

Source: https://www.dynaprodirect.com/blogs/articles/123021763-top-4-benefits-of-using-resistance-bands-during-workout

The Top Benefits of Exercise Balls

Looking to spice up your workout? The exercise ball is a great place to start. They are in practically every gym and are a great, inexpensive piece of equipment to have at home as well.

In 1963 the exercise ball was created by Italian plastics manufacturer Aquilino Cosani. Initially, they were called Pezzi balls and used in treatment programs for newborns and infants.¹

 

Exercise balls have seen their popularity increase over the years and are currently used in a variety of ways, ranging from physical therapy in a clinical setting to athletic training. There may be confusion as to what an exercise ball is, but it has a variety of names:

• Yoga ball
• Stability ball
• Balance ball
• Physio ball
• Swedish ball

Benefits of Using an Exercise Ball

Exercise balls have gained popularity among fitness activists for a variety of reasons:  

More muscles used. When exercising on a resistance ball as opposed to a flat surface, more muscles are used to keep the body balanced. As a result, these muscles become stronger over time.

Decrease back pain. A study in the Journal of Strength and Conditioning Research concluded that the use of a stability ball could improve posture and might benefit individuals who spend a lot of time sitting or who are prone to back pain.²  

Strengthen the core. The muscles in the core are used for most daily activities such as reaching and lifting. A strong core is essential for athletes and can help improve sports performance as well as help protect against injury in everyday living.

Top Stability Ball Exercises

An exercise ball can be used in a variety of ways. Here is a full body stability ball workout routine that can be performed with or without weight:

Exercise Ball Chest Exercises

 

Stability Ball Pushups

• Can be done with hands on the ball or with feet on the ball and hands on the floor
• Push yourself up by extending your arms and slowly lower
• Inhale when lowering body and exhale when pushing body up
• Perform 2 sets of 10-20 reps 

Stability Ball Back Exercises 

Stability Ball Back Extension

• Lie on stability ball with your hands behind your head.
• Squeeze your glutes and lift your torso up until your body forms a straight line.
• Repeat.
• Perform 2 sets 10-15 reps

  
Stability Ball Reverse Hyperextension

• Lie on the exercise ball legs down and extended
• Keeping legs extended, slowly raise legs
• Pause briefly
• Lower slowly
• Inhale while lowering legs, exhale when raising
• Perform 2 sets 10-15 reps

Exercise Ball Shoulder Exercises

Note: these exercises can be done with or without light weights.  

Rear Deltoid Raise

• Lie on exercise ball with back and legs extended
• Keeping arms bent, raise upper arms until parallel to the floor
• Pause
• Slowly Lower
• Repeat
• Exhale when bringing arms up and exhale when lower
• Perform 2 sets 10-15 reps

 Side Deltoid Raise

• Lie on your left side on the exercise ball
• Place left arm on ball for stability with legs extended
• With right arm extended, slowly raise until arm is pointed towards ceiling
• Repeat
• Exhale as arm is extended, inhale when lowering
• Perform 2 sets 10-15 reps

 

 

 

 

 

Stability Ball Core Exercises 

Stability Ball V-Pass

 

 

 

 

 

• Lie face up on the floor, arms extended, holding stability ball with both hands
• With legs extended, lift arms and legs off the ground at the same time and place ball between your feet
• Squeeze the ball with your legs and lower arms and legs simultaneously
• Raise arms and legs simultaneously and grab ball with hands and lower
• Repeat
• Perform 15-30 reps

Stability Ball Knee Tuck

• Start in pushup position with legs resting on stability ball
• Tighten abs and bring knees close to chest
• Hold for 2 seconds
• Extend legs
• Repeat
• Exhale as you bring legs close, inhale as legs are extended
• Perform 10-20 reps

Stability Ball Leg Exercises

Wall Squats with my Stability Ball

• Place the ball between the wall and your lower back, feet out slightly
• Slowly lower your body toward the floor in a squat position as you continuously push back into the ball
• Repeat
• Inhale as lower, exhale as you rise to standing position
• Perform 2 sets 10-15 reps

Lying Hamstring Curl

 

• Lay flat on your back with exercise ball under your feet
• Dig heels into the ball and extend arms into floor for support
• Roll ball towards body slowly, keeping hips as still as possible
• Slowly extend legs to straight position
• Repeat
• Inhale as legs are pulled in, exhale as legs are straightened
• Perform 2 sets 10-15 reps

The stability ball is a great way to add variety to a workout and can be done at a gym or in the comfort of home.

Source: https://www.dynaprodirect.com/blogs/articles/120912579-the-top-benefits-of-exercise-balls

Tactics for Alleviating the Boredom Associated with Your Workout

One of the biggest obstacles to getting a workout in can be lack of motivation. Working out may not always be the most entertaining activity, and you can probably come up with a lot of things that you would rather be doing. Take a look at these ideas to help you keep your workouts interesting.

Don't repeatedly do the same workout. Repetition day-after-day not only feels boring, but also keeps you from using new muscles. The muscles that you are using will get used to what they are doing, leaving you with no improvements. It is important to realize that novel exercise is best for strengthening the whole body. Change resistance, speed or number of reps.

 Another aspect of your workout that is easy to mix up is the scenery. Now that spring is here, you have an opportunity to get outside. Why use a treadmill when you can take in the scenery outdoors? Beyond just that, being outside gives you an opportunity to kill two birds with one stone. Being outside is a chance to bring the dog out or even run some errands, if possible.

Try bringing a friend along with you. A workout can be a great social opportunity, and conversation is a great distraction. Your workout partner may even help push you to work harder. Making plans to meet with a friend will also keep you committed to showing up. There's no backing out when you know a friend is waiting.

An important part of pushing past your workout boredom involves setting goals. You will probably need to change up your workouts to achieve those goals, and integrating cardio with strength training will propel you further. Start with small milestones and work upward. By setting goals, you are competing with yourself to do your best. Take in your victories and note your progress. Over time, you will see that you have made a huge transformation.

An obvious suggestion that often goes overlooked is to play some music. Mix up your playlist and push yourself to match the tempo. There are websites with playlists designed to match a specific tempo or heart rate. Maybe even turn your workout into a game. There are tons of apps designed specifically for this purpose that focus on running, lifting or other types of exercises.

Overall, there's a lot that can be done to help combat boredom during a workout. That said, your biggest obstacle and your fiercest competitor will be yourself. Keep the benefits of your workout in mind, and you will be pushed above and beyond.

Source: https://www.dynaprodirect.com/blogs/articles/119996355-tactics-for-alleviating-the-boredom-associated-with-your-workout

The Top Health Benefits of Skipping Rope

Pressed For Time? Try Skipping Rope

For many people, getting (and staying) in shape is harder than ever. Thanks to busy schedules and hectic lifestyles, many people don't have the time (or energy) to take care of their bodies as they should. When diets high in sugar and processed foods are added to the equation it's a recipe for disaster.

Living a healthy lifestyle may be difficult, but it's not impossible: skipping rope may be just what a person needs.

The Benefits of Skipping Rope

Skipping rope is popular with kids, but it is especially beneficial for adults:

Burns calories fast. Minute for minute, skipping rope ranks near the top of the list for exercises that burn calories, making it an effective way to lose weight. It is estimated that a 200 pound person can burn up to 1000 calories in an hour, which is equivalent to 166 calories in 10 minutes, or running eight minute miles. ¹

Convenience. Skipping rope can be done anywhere: at the office, in a hotel room, at home, etc. This allows even the busiest of people to get a quick workout wherever they are.

Full body workout. Skipping rope works the entire body: not only do the thighs, calves and hamstrings get a great workout, but the chest, shoulders, back and core reap benefits as well.

Increased coordination and concentration. Skipping rope takes timing and concentration, and both of these skills can be applied to other aspects of a person's life.

Increased bone density. A study in the American Journal of Health Promotion studied the effects of skipping rope on sixty premenopausal women ages 25 to 50 for four months against those who were sedentary. At the end of the study, bone mineral density increased for the rope skippers by an average of .5%, while women who did not jump lost an average of 1.3% bone density.²

Skipping Rope Routines

A person can skip rope exclusively, or it can be done as part of a workout. Here are two sample jump rope workouts:

Workout #1

1. Jump rope 90 seconds Inchworms 1 minute
   
   
   
   
2. Jump rope 90 seconds Mountain Climbers 20 seconds
   
   
   
   
3. Jump rope 90 seconds Leg Raises (30 seconds)
   
   
   
   
4. Jump rope 90 seconds Walking lunges 10 (curls optional)
   
   
   
   
5. Jump rope 90 seconds Quadraplex (45 seconds each side)
   
   
   
   

Rest 2-5 minutes. Repeat

Workout #2

Stand in front of a clock or timer

• Jump Rope for 3 minutes to warm up
• Rest for 30 seconds

• Jump rope as quickly as possible for 60 seconds
• Rest for 30 seconds

• Jump Rope as quickly as possible for 60 seconds
• Rest for 30 seconds

Repeat this alternating pattern for 15-20 minutes

Skipping rope is a great exercise for all fitness levels and can be done practically anywhere. If a person is pressed for time or is simply looking to spice up their current fitness routine, skipping rope may be the answer.

Source: https://www.dynaprodirect.com/blogs/articles/119146435-the-top-health-benefits-of-skipping-rope

Exercise Ball: Make the Smart Choice to Stay Fit at Work!

You may have heard of people replacing their classic desk chair with an exercise ball, but doesn’t it seem a bit odd to replace a sleek, leather-covered, padded, rolling chair with a big ball full of air? What, exactly, is all the hype about?

There is much more to an exercise ball than first meets the eye. While sitting on an exercise ball, the body is constantly making small adjustments to remain balanced. Though these adjustments are usually unrecognizable, they are repeatedly working various muscle groups in the core and back. Using these muscles strengthens the core muscles and increases balance through improved posture.

A classic office chair is often considered a major source of back and neck pain. Most office equipment is built in a way that promotes poor posture, rather than good posture. This improper sitting can decrease productivity by reducing oxygen intake, and, in turn, energy. Slouching, or poor posture, has various short-term and long-term effects, so it should be ended sooner rather than later. Luckily, the option of using an exercise ball in place of a traditional office chair is now becoming commonplace.

Short-term, improved posture will help you to walk a little taller and sit comfortably for longer time periods, but those are not the only benefits. Improvements to your posture will take tension away from your entire body. Blood flow and breathing are quickly improved. Improvements in posture have also been shown to improve brain function and memory, along with mood increases and stress reduction. Beyond just that, improving your posture can eradicate back pain or put a stop to it before it even happens.

Sneak some exercise into the work-day. You can easily toss in some hip exercises by rolling backward or forward. You can also work your quads simply by sustaining a slow bounce. Beyond that, there are various exercises that you should probably hold off on until your lunch break, and these exercises will leave you feeling fresh for the second half of your day.

When beginning with an exercise ball in the office, you may want to use the ball for short periods of time until you become used to sitting on the ball. You will be surprised at how quickly your muscles grow tired at first, but your core and back muscles will soon adapt and strengthen with increased endurance. While on the ball, your thighs should maintain a position parallel to the floor, with upper arms remaining parallel to the spine. Keep in mind that your face should be pointed toward the middle of your computer screen rather than looking up or down to the screen.

Using an exercise ball in place of a desk chair has very clear benefits that will help you not only now, but years into the future. Your health, energy and posture can quickly be improved by making this small transition. It is time to make the smart choice to roll your desk chair out of the door and roll an exercise ball in.

Source: https://www.dynaprodirect.com/blogs/articles/118095619-exercise-ball-make-the-smart-choice-to-stay-fit-at-work