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Show BODY LANGUAGE Stretching for Nordic or Crosscountry Skiing stretch to a point of discomfort and never overstretch. Both will trigger a reflex that tells your body to contract and shorten your muscles. By Abi Wright Wiser sports are in full swing. As you are playing hard, it’s especially important not to neglect your flexibility BASICS FOR CROSSCOUNTRY The stretches for crosscountry skiing outlined here are basic stretches that may be useful for flexibility conditioning. These stretches are at a basic beginner level. Follow the getting started guidelines and hold each stretch for 20-30 seconds. conditioning for your favorite wintertime activities. Here, we outline some basic pointers on flexibility training and then show several basic stretches for your flexibility conditioning for Nordic skiing - both skate skiing and classic crosscountry. Flexibility is the ability to move muscles and joints through their full range of motion. Stretching helps to lengthen the muscles so the joint can move through its *Quad stretch - Lying on one side hold full range of motion. As we age, we naturally lose some range of motion, unless we work on our flexibility to retain it. Tight muscles and injuries can also restrict a joint’s range of motion. METHODS There OF STRETCHING are several methods to work on flexibilicy conditioning. Some of the more common methods of stretching mountain times photo Abi Wright demonstrates the hip and glut stretch. are static, and ballistic, >assive, and PNF (proprioceptive neuromuscular facilitation). *Ballistic stretching involves a bouncing motion and can actually contract and shorten muscles. There also is a high risk of injury in ballistic stretching because of the bouncing involved. Ballistic stretching has very limited application and is generally not recommended. ePNE is a very effective means of stretching but includes some risk of injury. With PNE, you begin the stretch and hold it statically for 10-15 seconds and then actively push against that muscle for another 10-15 seconds. That's followed by relaxing and then stretching that ° Passive stretching involves another person or instrument. The person doing the stretch relaxes, while the second person or machine does the work by moving the joint and muscle into the stretch. This also involves some risk of injury but it can be useful in therapies following serious injury. eStatic stretching involves going into a stretch and holding it for 15-30 seconds before release. This is the safest method of stretching and is very effective. The stretches described in this article are all static stretches. muscle again to a deeper stretch. o Pircover hidden treasures 14 ¢ FEBRUARY PAGE GETTING Warm. up: a STARTED light cardiovascular warm up is always recommended so there is adequate blood flow to the muscles and reduced tension. Drink lots of water: drink water during your workout and stretching, Stretch before including skiing. and after any workout, Dress appropriately: Wear clothing that allows you to move and does not inhibit your movements as well as clothing that is appropriate for the environment. Always modify any stretch or exercise to suit your personal needs, limits and abilities. Stretching should feel good: Never knees, arch your back up toward one leg over so that the foot is on the outer side of the other knee. Then toward the leg that is crossed. and repeat. *Shoulder_and Chest stretch onto a pole or wall, gently turn gently turn Switch legs - Holding away from your hand so you feel the stretch across your upper chest and shoulder. Hold. Switch and repeat, *Upper back stretch - Holding onto Help Me Help You!! HELP ME ~HELP YOU!! call Jan 575-7003. 2855 highland drive 401.473.1240 a pole or wall, gently pull backward and drop your head. Hold and repeat. @ To find out how to get “FREE” help wanted liners of ole MEXICO, the ceiling and then relax it to a neutral position. Hip and Glut stretch - Sitting up, cross You CAN find good help these days. By placing a classified ad in the City Weekly's “Help Wanted Section,” you'll have immediate, invaluable access to the Metro and surrounding areas broad-based population of skilled professionals. 1998 the your top ankle with the top hand behind you and gently lift it toward your buttocks. You can then gently roll to your stomach holding the same ankle. Switch sides and repeat. *Hamstring stretch - Lying on your back, walk your hands up one leg overhead toward your sockline. The non-stretching leg should remain slightly bent. Hold and then switch legs. Calf stretch - Standing on a step or a stair, gently drop your heel down off the stair 1 to 2 inches. Keep you knees slightly bent. *Low back stretch - While on your hands LY |