Ten Tips for Smart Stretching, why stretch and stategys's

Hello Atlanta Personal Training Group,a client of mine who Told me about Dr. Craig Senft, a Atlanta Chiropractor located on North Druid hills Atl 30329, While going out to Dr Craigs site I found this article that I thought you guys might like, Ten Tips for Smart Stretching, I put the top Four in this blog, if you would like to check out the rest of the article and other topics please checkout:
http://www.chiroatlanta.com/articles/315.html
­ Stretch Before or After Exercise?
There's been a lot of discussion lately about the best time to stretch. Ultimately, there's no right or wrong here. What works for you works for you.

The main point is to be sure to stretch.

Recent exercise physiology studies do show that static stretching (slow, easy stretching) actually reduces muscular power and strength in the short-term. So, for competitive, high-level athletes, static stretching is best done AFTER exercise.

For people in their thirties and beyond, many of whom have had back issues at some time, it may still be a very good idea to do static stretching before exercise. The primary value here is to prepare the muscles, ligaments, and joints of the lower back for work. Static stretching of the big muscles of the legs - the hamstrings, calves, and quads - reflexively loosens and elongates lower back muscles and supporting structures.

So, for many of us, doing our regular stretching routine first, followed by five or ten minutes of a dynamic warm-up, is still the best preparation for a safe, enjoyable, fulfilling workout.
1. Why stretch? Stretching lengthens muscles and improves flexibility.1,2 Also, stretching the big leg muscles - the hamstrings, calves, and quads - simultaneously loosens and lengthens the muscles of your lower back. So, when you stretch, you're helping your back!

2. When to stretch? Recent exercise physiology studies show that static stretching is best done after exercise.3 Pre-exercise "dynamic warm-ups", such as torso twists, arm circles, and light jogging, prepare the body for work. Importantly, for those of us with back issues, it's still a good idea to do the familiar static stretches even before the dynamic warm-up!

3. Don't rush! Stretching is as important as what you're going to do after you stretch. And, if you rush, you might pull a muscle or worse. Be sure to include 10 to 15 minutes of stretching as part of your exercise time.

4. Stretch gently and slowly. You're not trying to accomplish anything while stretching. In other words, you're not trying to stretch "this much" or "this far". Nice and easy does it. Stretching is a Zen activity.

Abdominal Training (Abs workout)

I like to use this program at the begging of all my workouts to warm, it is a very good way to loosen up and get the workout off to a quick and a low impact start. On each each movement contract or suck the stomach in, it helps to really isolate the

abs Seated Knee Up crunch for all these exercises I recommend starting out with 20-50 reps working up to about 60 repes per exercise for a period of about 5-10 min
Bicycles crunch, Just as it imply’s move the legs in a bicyle motion while lying on your back
Medicine Ball Pass
Add this ab blaster to your current routine to shake things up!
Oblique Cable Crunch
Throw in a twist to carve up your obliques!
Crunch, basic type crunch
Use this basic move to tighten your midsection
Hanging Knee Raise
Target your lower abs with this advanced movement
V-up Balance is the secret ingredient in this exercise that makes it an ultimate ab-flattener.
Swiss-Ball Reverse Crunch
By using a Swiss Ball, you will target your lower abs better and get a ripped midsection
Swiss-Ball Crunch
This scientifically-proven variation of the basic crunch will work your midsection more effectively.

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