PNF Hamstring Stretch

PNF (Proprioceptive Neural Facilitation) has a number of therapeutic applications, but you can incorporate it into your own stretching program and stretching exercises. Do your stretch, tense or contract the target muscle, then finally relax and extend your stretch.

For example, to stretch your hamstrings from the common inside hurdler´s stretch, sit on the floor with your right leg extended and the sole of your left foot against your right inner thigh. Keeping your back straight, reach toward your right foot until you feel the stretching. Pause and contract your right hamstring as though you were pushing your heel into the floor, relax your leg completely and reach a little further toward your foot. You´ll find you can get another inch or so out of muscle stretching with this technique.

Flexibility Goals

More flexibility and more stretching are not always better. Work to attain and maintain normal flexibility, unless you need more for your sport or activity. You do not need the flexibility of a gymnast, diver, or ice skater if you are a runner, cyclist, or fitness exerciser.

Also, no matter how much you stretch, flexibility is partially genetic. You probably know if you have the potential to excel in a sport that requires great flexibility. Yes, you can probably improve the range of your karate kicks with some stretching exercises, but stretching through pain can lead to joint laxity and possible injury. So don´t overdo it.

Control Mental Stress

A human mind is very complex to understand, hence no one has tried to know everything about it. Now with machines, if they are huge and complicated, they consume a large amount of power and also emit out a large amount of heat. Well our mind in the same way gets stressed out if worked with tirelessly for a very long time. This is called mental stress. There are various ways in which a person experiences stress mentally:

1. If he or she has been working for a very long time without relaxing.
2. If he or she is forced by an external source to complete a task.
3. If he or she has too many problems in their head.

Here are some very good stress busters which will help you to keep your mind in a placid state:

1. Breathe slowly and deeply. Before reacting to the next stressful occurrence, take three deep breaths and release them slowly. If you have a few minutes, try out a relaxation technique such as meditation or guided imagery.

2. Whenever you feel overwhelmed by stress, practice speaking more slowly than usual. You'll find that you think more clearly and react more reasonably to stressful situations. Stressed people tend to speak fast and breathlessly; by slowing down your speech you'll also appear less anxious and more in control of any situation.

3. Jump-start an effective time management strategy. Choose one simple thing you have been putting off (e.g., returning a phone call, making a doctor's appointment), and do it immediately. Just taking care of one nagging responsibility can be energizing and can improve your attitude.

4. Get outdoors for a brief break. Our grandparents were right about the healing power of fresh air. Don't be deterred by foul weather or a full schedule. Even five minutes on a balcony or terrace can be rejuvenating.

5. Drink plenty of water and eat small, nutritious snacks. Hunger and dehydration, even before you're aware of them, can provoke aggressiveness and exacerbate feelings of anxiety and stress.

6. Do a quick posture check. Hold your head and shoulders upright and avoid stooping or slumping. Bad posture can lead to muscle tension, pain, and increased stress. If you're stuck at a desk most of the day, avoid repetitive strain injuries and sore muscles by making sure your workstation reflects good ergonomic design principles. Take our Workstation Quiz to find out how to make your workstation more ergonomically safe.

7. Plan something rewarding for the end of your stressful day, even if only a relaxing bath or half an hour with a good book. Put aside work, housekeeping or family concerns for a brief period before bedtime and allow yourself to fully relax. Don't spend this time planning tomorrow's schedule or doing chores you didn't get around to during the day. Remember that you need time to recharge and energize yourself. You'll be much better prepared to face another stressful day.

Alcohol and Working Out

This is for people who drink alcohol and work out regularly.Never drink alcohol before you work out, even if you´re not going to exercise for several hours. Your reflexes can still be compromised, plus your hydration is affected. Do your run or other workout, rehydrate with water, then have a beer if you must. It´s best to skip the drink completely before a big competition because effects can linger to the next day.

Anger is your worst enemy

Anger is a man's (or woman's) worst enemy, which if you don't keep under control will destroy you one day. A cool and calm mind gives the best suggestions and answers to any kind of problems. Words one said can't be taken back and also words hurt people more than anything else. Here are some ways how you can control your anger:

1. Count to 10 when you are getting upset. Try it and you will really feel better after finishing.

2. Do something that is physically exerting. Instead of punching a wall or a person, go run around the house, or mow the yard. Go for a walk, swim, bike ride, or shoot some hoops. This can provide a physical outlet for your emotions.

3. Find something that is calming. Try deep breathing from your diaphragm. Take 10 deep calming breaths. This can be very soothing for most people. Combine this with step 1 and count to 10 slowly while breathing.

4. Use “I” statements instead of “you” statements. I am frustrated because you didn’t help with the housework, instead of You didn’t help me with the housework. This helps in multiple ways one is your way of thinking is a bit better and you also do not upset the other person so that both parties are angry. Which of course is not a good outcome for anyone.

There are a lot of adverse effects of anger which I will post about later, so keep a watch out for them.

Dance Workouts

Switch it up! Take a cue from square dancing caller and do-si-do and switch partners when it comes to your body building workout routines.

Varying your routines and programs will make your workout routine more exciting and will keep you from reaching a plateau. Try these tips on how to spice up your workout:

• Vary your pumping iron workout plan and target different areas of your body on different days
• Sign up for some swing or salsa dancing lessons
• Try alternating your dance and dumbbell workout with stretching (such as yoga or Pilates)
• Mix in a little tai chi for grace and swimming for cardio-respiratory fitness