Tag: leg stretching exercise

I have a poster in my office that I absolutely love.

It’s a picture of Winston Churchill. Actually an official reprint of one of the World War II posters put out during the war in England.

In the picture, Churchill is pointing his finger at you, the viewer. The caption beneath him says, “Deserve Victory!”

I purchased this poster during a trip to London, after a tour of the war cabinet rooms. This was the complex of offices and personal quarters the Brits built under Whitehall during WWII.

Churchill and his administration spent many hours and days in these rooms, running the war effort and rallying their people.

Of course, I had heard of and read about the bombing of London during the war.

But touring the war rooms…seeing how people had to live and operate under the most grueling of conditions…seeing the photos of  bombed, burned out buildings, and hearing about how the average family had to camp out at night in the subway tunnels…

Well, this really brought home for me the level of sacrifice and sheer determination and fortitude it must have taken to not only survive, but emerge a victor in the (to date) most devastating war humanity has yet waged on itself.

One of the reasons I like this picture is that Churchill himself had very serious doubts about how the war would turn out. For awhile there, it was basically Britain against Nazi Germany and the other Axis countries.

And Churchill himself suffered from bouts of self doubt and sometimes severe depression.

He also liked to drink a lot, which probably didn’t help in those dark hours (or maybe it did).

In other words, he was not perfect. He had flaws and shortcomings. He had doubts.

Yet somehow, through his language, attitude and sheer force of will, he rallied his coutrymen and women, and helped bring the U.S. and other allies into the war.

How does this apply to you? Well, I think each of us can relate to feeling overwhelmed, not up to the task, and perhaps even undeserving of the good things we wish for.

These types of feelings, even if held subconsciously, can bite you in the you-know-what if you don’t acknowledge them and begin to change them.

They typically manifest as lack of confidence…or lack of persistence…or self-sabotage.

Well, take a word of advice from one of the great men of history.

You deserve victory.

You deserve to have the level of fitness and health you want. You deserve to be energetic, enthusiastic and happy.

However, you must also make sure you DESERVE victory.

In other words, you must put in the mental, emotional and physical effort to make your goals and dreams come true. You need to take care of the basics each day. You know, those things large and (usually) small that add up over the days and months to signficant progress.

Let me help you make 2012 your healthiest year yet. Check out my programs and give one a try. I guarantee all of my products. With a small investment of time, you too can feel energetic, inspired, enthusiastic and ready to go!

Go to http://www.BestBreathingExercises.com to discover how. 

You Can Do It!

Karen

“Best Breathing Exercises: Transform Body Mind and Spirit with Dynamic Energy Exercise!” http://www.BestBreathingExercises.com

P.S. How’s your flexibility? Did you know that stretching and flexibility means more than maintaining a certain range of motion, or the ability to bend down and pick up something. It means resiliency. It means motion. It means acting – and FEELING – younger and more energetic, in everything you do. AND having a more flexible and supple body helps you develop greater flexibility and creativity in your thinking – a surefire way to accelerate your results this year.

I share my method of improving flexibility and joint health through my program, “Dynamic Flexibility: The Secret To Healthy, Pain-Free Joints, Limber Muscles and Maximum Mobility”.

Check out this life-enhancing program right now at: http://www.bestbreathingexercises.com/dynamic_flex.html

Copyright, Karen Van Ness, 2012

As we move into 2012, here’s something important I want to share with you.

Improving and maintaining the flexibility of your muscles and joints is one of the most important things you can do for your body.

A proper program of stretching and flexibility exercises helps you feel better, move better, and avoid injury.

Problem is, most people have been taught the wrong way to stretch. I can’t tell you how many horror stories I witnessed at the gym and in the training hall.

In fact, many of the stretches taught at gyms and in classes, in books and DVD’s are redundant and a waste of time. Some can even do you more harm than good.

Stretching and flexibility means more than maintaining a certan range of motion, or the ability to bend down and pick up something. It means resiliency. It means motion. It means acting – and FEELING – younger and more energetic, in everything you do.

It can even impact your thinking. Yes, having a more flexible and supple body helps you develop greater flexibility and creativity in your thinking! And being more flexible and open is a surefire way to accelerate your results this year.

Think about it this way:   If you have any sort of lower back pain or stiffness, it’s pretty much weighing on your mind all day long – distracting you, bugging you, keeping you from 100 percent focus on the important things you want to get done. So think of what a load has been lifted when your back is loose and free. The benefit is far more than physical – it’s mental, too.   In addition, when your lower back is loose, your kidneys and other internal organs function much better – and this is huge in terms of giving you the energy and fearlessness to go through your day with gusto and enthusiasm – with a belief that everything is going to work out just fine.

Like many people, you may avoid stretching, or throw it in as an afterthought to your exercise program. And you may think that stretching means pain, boredom, or twisting yourself into a pretzel.

I’m here to tell you that’s not the case!

Done properly – the way I teach – improving your flexibility, range of motion and joint health can be rejuvenating, invigorating – AND enjoyable.

I share my method of improving flexibility and joint health through my program, “Dynamic Flexibility: The Secret To Healthy, Pain-Free Joints, Limber Muscles and Maximum Mobility”.

Check out this life-enhancing program right now at: http://www.bestbreathingexercises.com/dynamic_flex.html.

In “Dynamic Flexibility: The Secret To Healthy, Pain-Free Joints, Limber Muscles and Maximum Mobility”, I home in on the most productive, results-producing flexibility exercises. I show you how to use dynamic, natural movements to improve your flexibility and the health of your joints in only minutes…so you are limber, loose and injury-proof.

I also show you how your breathing and emotional state can influence your flexibility…and how to leverage both to radically increase your flexibility and feeling of wellbeing within minutes.

And guess what: even if you are super stiff, my method can increase your flexibility by 300% – often after just one session.

Getting older doesn’t have to mean increased stiffness and loss of mobility, degenerating joints, or chronic nagging pain. You CAN recapture the limber, pain free body you once enjoyed in your younger days. And I have just the program to help you.

Order your copy of “Dynamic Flexibility: The Secret To Healthy, Pain-Free Joints, Limber Muscles and Maximum Mobility”  and discover for yourself how easy and enjoyable stretching and improving your flexibility can be!

I’m letting this program go at a special price. So stretch yourself this year! Go to http://www.bestbreathingexercises.com/dynamic_flex.html and get your sopy today.

You Can Do It!

Karen

“Best Breathing Exercises: Transform Body Mind and Spirit with Dynamic Energy Exercise!” http://www.BestBreathingExercises.com

Copyright, Karen Van Ness, 2012

We have two dogs, ZuZu and Clint, and a cat, Stella. They grew up
together so they all get along.

I call them my “cubicle mates” because I work from home and they
are usually hanging out here in my office with me. In fact, they
are lying down beside me as I type this at my desk.

Here’s a picture of ZuZu and Clint:

Do you have pets? If so, then you already know that we can learn
so much from our pets.

One thing I always notice is how – and how often – dogs and cat
stretch. Anytime Zuzu, Clint or Stella have been laying down for
any length of time, such as a nap, they always stretch when they
get up.

First they stretch their paws to the front and pull their bodies
to the back. Then they lean foward on their front paws and stretch
the back part of their bodies. These same positions have been
imitated in various types of stretching methods, such as the
yoga pose “Downward Dog” or the “Dand” or “Cat Stretch” from
traditional wrestling.

These are good, all-around body stretchers and waker-uppers –
not only for cats and dogs, but also for us humans!

But equally important as the stretching position is the way that
cats and dogs perform the stretch. They don’t assume the
position and then hold it for a long time, like some stretching
methods will have you do.

If you watch closely, you’ll see that they perform the stretch
in a dynamic manner. That is, they smoothly move into the stretch.
Then, at the extended part of the stretch, they tense all their
muscles and actually use the stretch as a resistance exercise.

This type of dynamic stretching comes naturally to us humans too.
We may assume different poses and focus our stretch on a specific
part of our bodies. But we naturally stretch in a dynamic
manner.

However, there are two things that prevent us from reaping
the benefits that our pets do.

First off, pets tend to stretch multiple times per day, throughout
the day. They take just a few seconds to stretch their bodies.
But this few seconds leaves them limber and ready for action.

In contrast, we humans may work (typically sitting) for hours at
a time without stretching. No wonder so many people complain of
backaches, neck strain, and late afternoon fatigue.

Secondly, our cats and dogs use their dynamic stretch to both
relax and strengthen their bodies. They stretch in such a way
that muscles, connective tissues and joints are all exercised.

In contrast, many people stretch passively. They have been taught
to move into a stretched position – preferably to a level of
discomfort – and hooooold that position for 30 seconds, a minute,
maybe even longer. Rinse and repeat – do it again, then move
onto the next stretch.

There are many reasons why this is not as effective a way of
stretching. I don’t have time to go into all of them now. But,
I will point out that stretching statically takes longer and is
not as effective as stretching dynamically.

By stretching dynamically – the way that I teach – you can
exercise, loosen and strengthen your entire body within just
a few minutes. You relax and work out the kinks without any pain,
without any grimacing, without having to get into and hold
awkward positions. And you become more resilient.

Interested in learning more? Click here
and read more about it. Here, you will discover a better, more
effective and more enjoyable way to improve your flexibility,
mobility and resiliency.

Now I’m off to do a little stretching with my cubicle mates!

You Can Do It!

Karen

“Best Breathing Exercises: Transform Body Mind and Spirit with
Dynamic Energy Exercise!”
http://www.bestbreathingexercises.com/

P.S. Getting older doesn’t have to mean increased stiffness and
loss of mobility, degenerating joints, or chronic nagging pain.
You CAN recapture the limber, pain free body you once enjoyed
in your younger days. And I have just the program to help you:
“Dynamic Flexibility: The Secret To Healthy, Pain-Free Joints,
Limber Muscles and Maximum Mobility”. Right now I am offering
this program at special limited time only price. You can secure
your own copy today at the Best Breathing Exercises website.

Copyright, Karen Van Ness, 2011

Wow, the interest in the Dynamic Flexibility program has been
wonderful! Copies of the program have been flying out of here about
as fast as we can pack and ship ’em.

Thank you so much to those of you – you doers and go-getters – who
have ordered your own copy of the program. I trust you will benefit
from – and enjoy, which is just as important – the program itself,
as well as how it makes you feeeeel. As in, sooo gooood.

A proper program of stretching and flexibility exercises helps you
feel better, move better, and avoid injury. Done properly – the way
I teach – improving your flexibility, range of motion and joint
health can be rejuvenating, invigorating – AND relaxing.

In fact, my Dynamic Flexibility program can even make a root canal
seem like a walk in the park. And here is my (perhaps) weird way of
demonstrating just how powerful the method I teach is.

Like you, I’ve always heard people say things like, “I’d rather
have root canal surgery than do that!” And I got the picture
pretty clearly. Root canal surgery sucks! And the aftermath can
be quite painful too!
 
Just so you don’t think I have poor dental hygiene, let me say
here that I actually have nice healthy teeth, with very few
cavities. I take good care of my teeth and gums.

So I need to give you some backstory on the root canal situation.

Don’t worry, I’ll get to the point pretty quickly.

First, let me harken back to my competitive sparring and fighting
days. During a routine sparring session, I took a hook kick to
the side of my jaw. Which means my sparring partner’s heel
said hello – forcefully! – to my jaw. It was one of those
proverbial “I didn’t see it coming” moments — and the ones
you don’t see are usually the ones that getcha!

I had my bell rung a little – but being a diligent (and
hard-headed) student, I shook it off and continued to spar.
Fortunately, I had been biting down on my mouthpiece, which 
prevented any serious damage.

Or so I thought, until I was stretching after our session and
began to spit out little hard pieces of….something. I wasn’t
sure what it was, and went merrily along on my way.

Within about a week, I was feeling pain in my lower back molar.
After enduring this for another week, I finally paid a visit to
my dentist and found out that the tooth was cracked. Yikes!

That WAS quite the kick!

Anyhoo, the decision was made to clean up the tooth and apply
a crown. Which worked out great. It’s been some years now
and no worries at all.

However, this fall, I began to feel some aching in the tooth.
So I figured it was time to put on a new crown. At my
regular cleaning appointment last month, my dentist concurred.
Plus a couple of fillings needed to be replaced. And we
scheduled the follow-up appointment for today.

So, I went back to my dentist today for my fillings and crown
replacement, thinking it would be no big deal – and found out
I would need a root canal!

Yikes again!

Since we were already in the middle of everything, my dentist
went ahead with the root canal.

My dentist and the dental assistant were wonderful! And they
kept commenting on how well I did, how calm I was, how easy
it was to work on me. The assistant took my blood pressure
before and after the procedures – 100 over 50, like it usually
is. She was shocked.

I have to admit, I did watch “The View” for part of the time
they were working on me, which did serve as good distraction. I
tell ya, whether you like / love the ladies on the View or
can’t stand ’em, it’s good for a few laughs.

But here’s the real secret behind my calm, relaxed demeanor:
 
In between dropping my son at school this morning and leaving
for my appointment, I went through an abbreviated routine of
dynamic breathing and stretching exercises. I only did about
6 or 7 minutes worth, but I felt great!

I made it a point to focus on my breathing, and take nice, deep,
relaxed breaths as I drove to the dentist’s office. And I
reminded myself to breathe and relax all during the procedure.

The root canal wasn’t nearly as bad as I imagined it would be.
And the pain has not been any big deal either. When I get an
ache or twinge, I breathe with it, acccept it, and let it go.

(Full disclosure: I went ahead and filled the Vicodin RX my
dentist gave me, just in case. But I don’t plan on taking any.)

I’m glad I got that over with, but I wouldn’t wish it on anyone.
So Lesson #1: brush and floss regularly – and don’t get
kicked in the jaw!

Lesson #2: Leverage the power of deep breathing and dynamic
exercise to help you sail through even the most
stress-provoking, cringe-inducing events in life —  like a
root canal.

You Can Do It!

 

 

 

www.BestBreathingExercises.com

P.S. My method for improving flexibility gives you limber,
ready-to-move muscles and joints…and a relaxed, pain-free
body – in just a few minutes a day. Yet it’s so easy and
enjoyable, you’ll actually look forward to stretching! Order
“Dynamic Flexibility: The Secret To Healthy, Pain-Free Joints,
Limber Muscles and Maximum Mobility”, and discover a better AND
more enjoyable way to improve your flexibility and preserve the
health of your joints. Go to www.BestBreathingExercises.com to
get your own copy.

P.P.S. For yet another way to relax and rejuvenate your body
and mind, check out Volume 1 of The Secret Power of Dynamic
Energy Exercise Course: Invigorate and Rejuvenate. You’ll
discover how to coordinate your breathing with relaxing stretches
and movements. Just a few minutes with this program will leave
you feeling relaxed but energized, calm but focused (kinda
like the feeling I had on the way to the dentist).

Pick up your copy today at www.BestBreathingExercises.com.

Copyright, Karen Van Ness, 2010

In my past few blog posts, I have discussed the importance and
benefits of stretching coupled with deep breathing as an important
tool for fitness and health.

I’ve received several emails from dear readers, asking whether you
should stretch as part of your warmup, before moving into the main
part of your workout.

Yes, stretching is an important part of warming up for almost every
type of activity. But the best type of stretching for warming up may
surprise you.

There are a number of different methods of stretching, ranging from
dynamic stretching to PNF to long, static stretching to partner
assisted stretching to ….. well, the list goes on.

There is even the ol’ rope method of stretching, by which you tie a
rope around both ankles and have your partner pull until you are
doing splits, kinda like Jean Claude Van Damme in his action movies
from the 80s and 90s.

Then there is the “do a split while your instructor comes by and
kicks your legs even further apart” technique. Yes, I had an
instructor who was old school and thought this was a good method
for making sure his students were actually stretching as far as
they could.

This particular exercise would be followed by the “re-attach your
legs” drill, typically performed slowly and with great anguish and
groaning.

I advise you try this method only if you don’t have to walk
anywhere for the next couple of days!

When warming up, a lot of people tend to focus on static
stretching, or holding a stretched position for 15 to 30 seconds.
This is probably the worst way to stretch if you are preparing
your body for activity.

You see, when you stretch statically, you are attempting to push
(or pull) the targeted muscles past their normal range of motion.
You affect the stretch reflex of the muscles in a manner that
actually reduces the strength of the muscles.

Also, stretching this way, before your body is fully warmed up,
can lead to micro tears in the muscles.

If you stretch statically prior to activity, you may actually be
predisposing yourself to muscle injury. At a minimum, your muscles
will not have as much “spring” in them, which will affect your
workout or competition performance.

A much better way to stretch for warming up is to perform
dynamic stretches.

With dynamic stretching, you focus on movement and range of
motion around your joints: neck, shoulders, elbows, wrists, hips,
knees and ankles. You start with slower, controlled movements
with smaller ranges of motion. You increase the range of motion
over one or two sets of about 8 to 10 repetitions.

Examples of these exercises include arm circles, waist twists,
knee bends, and straight leg kicks.

You also move from generalized movements to ones that are
specific to your chosen activity.

It’s very important that you breathe in accordance with the
movements of each stretch. One of the purposes of warming up is
to help your breathing “catch up” with the physical activity you
are performing.

As you increase the range of motion and speed of your stretching,
you should make your breathing more full and robust as well.

This method of stretching warms up muscles, joints and connective
tissue. It gets the blood flowing and raises your body temperature
much more than static stretching does. And it gets you warmed up
and ready for action much more quickly.

It’s also a very effective way to increase the range of motion
and flexibility of your muscles and joints.

As an aside, I can’t emphasize enough the importance of working
on joint flexibility. My hips feel the thousands and thousands of
kicks I’ve done over the years. The only reason I can still train
hard today is because, a  number of years ago, I began putting
more emphasis on dynamic stretching, not just static stretching.

If I hadn’t, I probably would not be able to kick much at all
now. I might even have trouble walking, like some of my martial
arts compadres do.

You should definitely include dynamic stretching as a central
part of your warm up routine. It’s a great way to coax your body
and lungs into higher intensity activity, so you can proceed with,
and enjoy, your workout.

It’s also a wonderful way to preserve, and even improve, the
resiliency and health of your joints and connective tissues.

If you would like access to an extremely effective, yet easy to
learn and do, set of dynamic exercises, check out “Dynamic
Flexibility: The Secret to Healthy, Pain-Free Joints, Limber
Muscles and Maximum Mobility” .

The program features flexibility exercises that will give you
limber, ready-to-move muscles and loose, pain-free joints in
just a few minutes a day. Yet it’s so easy and enjoyable, you’ll
actually look forward to stretching! Order “Dynamic Flexibility:
The Secret To Healthy, Pain-Free Joints, Limber Muscles and
Maximum Mobility“, and discover a better AND more enjoyable way
to improve your flexibility and preserve the health of your
joints.

One more thing: I’m offering the program at a special price…for
now, anyways. So be sure to check out the program today!

You Can Do It!

 

 

www.BestBreathingExercises.com
Copyright, Karen Van Ness, 2010

You can make massive improvements to your flexibility, and get a
limber, loose, pain-free body much more quickly than you might
think.

One of the ways to do this is to do this is to concentrate on
exercises that help loosen and relax your torso area, with emphasis
on the neck, shoulders and back, as well as your knees and the
muscles in the back of your legs.

With a few well chosen stretches, you can hit all of these areas
in just a few minutes.

If you have been inactive for awhile, or suffer from stress, or
just feel tight and restricted in your movement, focusing on the
torso area is especially important.

Most people manifest stress through tightening of the neck,
shoulder and back muscles, along with shallow breathing. Your
priority should be loosening and relaxing the muscles that support
breathing and good posture.

However, it’s not just the stretches you do. What really makes the
difference in your results is the way you stretch.

In “Dynamic Flexibility: The Secret To Healthy, Pain-Free Joints,
Limber Muscles and Maximum Mobility”  
I teach you three superior stretching techniques that are 300%
more effective than conventional stretching approaches…which
usually involve holding stretched, often uncomfortable positions
for long periods of time.

Boooring!

You won’t be bored with my method for improving flexibility.

Not only does each stretch I show you hit multiple areas of your
body simultaneously. You’ll also discover the key to increasing
the effectiveness of your stretching – by changing when and how
you stretch.

It only takes about 12 to 15 minutes to fully, completely stretch
your entire body, including all the major joints and muscles. And
you don’t need any machines, bands, balls, or contraptions. My
method is simple and natural.

Why not check this program out for yourself. I’m making
“Dynamic Flexibility: The Secret To Healthy, Pain-Free Joints,
Limber Muscles and Maximum Mobility” available – for a limited
time only – at a very special price.

You have everything to gain, and nothing to lose, by trying this
life-enhancing program for yourself.

You Can Do It!

 

 

www.BestBreathingExercises.com

P.S. My method for improving flexibility gives you limber,
ready-to-move muscles and loose, pain-free joints in just a few
minutes a day. Yet it’s so easy and enjoyable, you’ll actually
look forward to stretching! Order “Dynamic Flexibility: The
Secret To Healthy, Pain-Free Joints, Limber Muscles and Maximum
Mobility“, and discover a better AND more enjoyable way to
improve your flexibility and preserve the health of your joints.

Copyright, Karen Van Ness, 2010

Improving and maintaining the flexibility of your muscles and
joints is one of the most important things you can do for your
body.

A proper program of stretching and flexibility exercises helps you
feel better, move better, and avoid injury.

Problem is, most people have been taught the wrong way to stretch.
I can’t tell you how many horror stories I witnessed at the gym
and in the training hall.

In fact, many of the stretches taught at gyms and in classes, in
books and DVD’s are redundant and a waste of time. Some can even
do you more harm than good.

Like many people, you may avoid stretching, or throw it in as an
afterthought to your exercise program. And you may think that
stretching means pain, boredom, or twisting yourself into a pretzel.

I’m here to tell you that’s not the case!

Done properly – the way I teach – improving your flexibility,
range of motion and joint health can be rejuvenating, invigorating –
AND enjoyable.

I’ve decided to share my method of improving flexibility and
joint health through my new program, “Dynamic Flexibility: The
Secret To Healthy, Pain-Free Joints, Limber Muscles and Maximum
Mobility“.

In “Dynamic Flexibility: The Secret To Healthy, Pain-Free Joints,
Limber Muscles and Maximum Mobility”, I home in on the most
productive, results-producing flexibility exercises. I show you
how to use dynamic, natural movements to improve your flexibility
and the health of your joints…so you are limber, loose
and injury-proof.

I also teach you how your breathing and emotional state can
influence your flexibility…and how to leverage both to radically
increase your flexibility and feeling of wellbeing within minutes.

And guess what: even if you are super stiff, my method can
increase your flexibility by 300% – often after just one session.

Getting older doesn’t have to mean increased stiffness and loss
of mobility, degenerating joints, or chronic nagging pain. You CAN
recapture the limber, pain free body you once enjoyed in your younger days.

You Can Do It!

 

 

www.BestBreathingExercises.com
Copyright Karen Van Ness. All Rights Reserved.