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CAROLYN0107's Photo CAROLYN0107 Posts: 31,416
9/25/11 11:09 P

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Ann, thanks for sharing this information. it is very helpful.

Carolyn

"Not Perfection but Progress" in my lifestyle changes.

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Left TKR 6-19-12


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EAGLES_WINGS's Photo EAGLES_WINGS Posts: 1,860
7/17/11 8:18 A

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Thank you for all the good information. It has been very enlightening. Especially since today I just restarted yoga. I have started with stress relief exercises with a couple of other ones added on. I have been stretching more for several weeks off and on...but much more. I have fibromyalgia and I needed to challenge myself slowly. Though I am going to look into the chair exercises after that for some more strenuous exercise after I am more stretched out since my legs don't work very well and I can not do much aerobic types of work outs standing up and do not have rides to the local pools.

Where two or more are gathered there is love.


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ANNEBURNELL's Photo ANNEBURNELL Posts: 218
4/14/11 12:58 P

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Hi all,

Sorry... I just noticed this. So important. I experienced a micro-tear in one of the fibers of the Trapezius. I did this lifting some equipment that was too heavy.
The angles of the Trapezius fibers provide pull in three different directions: up, down and in towards the centerline of the body. So you can imagine... almost every movement was painful.

This is one of the keys to the importance of stretching. Among the muscles that you may be able to identify, there are hundreds of muscles within that muscle. These tiny muscles are where most injuries begin, and where stretching is the pound of prevention.

I accomplish most of my stretching in daily yoga, but you can also do traditional stretching. If you have any back issues, I have posted some chair stretches in the Stronger Seniors team page.

Remember to breathe properly during stretching. Every inhale is an opportunity to lengthen, every exhale is an chance to deepen.

Stay strong,
Anne Burnell
Stronger Seniors
www.strongerseniors.com/
Chair Exercise for Seniors and Chronic Illness

KASEYCOFF's Photo KASEYCOFF Posts: 9,820
2/28/11 3:37 A

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On that same note: I saw a physical therapist last week about the PF (heel spur) and at one point she was talking about stretches in general. She said that it's so easy to develop 'microtears' in ligaments and tendons and muscles. They are normally painfree, so you aren't even aware the damage has started, but what it leads on to is major strains and tears and damage, such as when people get a torn rotator cuff, or tear a ligament around their knee joints. Food for thought, ain't?
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HAPPYBASKET's Photo HAPPYBASKET Posts: 586
2/27/11 11:32 P

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Thank you for sorting that out Ann. I too have wondered about the correct length of time to hold them. In our aquaroebics I would guess that we only hold the stretches about 8-10 seconds. W~A~Y back when I was in gymnastics & did stretches before we could start, It was always impressed.DO NOT B0UNCE. so that has been a long time rule. Thank Goodness., We sure don't want to do any more damage to our bodies!

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KASEYCOFF's Photo KASEYCOFF Posts: 9,820
2/7/11 6:17 A

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Thanx for posting this, Ann - it's just the kind of question that occurs to me too.

As for her warning about 'bouncing' - oh, I'm here to say--! I did that just after New Year's, convinced I could complete a (mild, but demanding for me) pose in yoga. Big mistake. My back did NOT like it! It's okay now, but... lesson learned, fer sher.
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LINDA2428's Photo LINDA2428 Posts: 151
1/30/11 1:05 A

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I guess the Dvd is the stronger senior dvd. I need a new exercise plan to try.

Edited by: LINDA2428 at: 1/30/2011 (01:06)
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LINDA2428's Photo LINDA2428 Posts: 151
1/29/11 6:27 P

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I am wondering what the 2 DVDs are called mentioned in this post. I couldn't figure it out. Sorry if its here and I am missing the name.

Linda

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JAZZIELORI's Photo JAZZIELORI Posts: 8,054
12/5/10 10:24 A

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Ann thank you for asking her that question..when i was doing PT my teacher told me to stretch for 30 seconds because the muscle will remember that stretch..I notice I stretch sometimes in a different order..oh no that is not good..I have to do it like she told me it makes all the others more easy

My stretching that I do daily feels like oxygen has gotten inside my muscles..I feel so good
The lady said no bouncing..and guess what I did last week? I "bounced" and boy did that hurt for a few days emoticon

Thanks for sharing that..it makes perfect sense to me
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SMBRYCE1's Photo SMBRYCE1 SparkPoints: (0)
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11/1/10 3:57 P

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I was thinking of getting a chair exercise video for while I'm healing from surgery this month and now I'm thinking this woman's might be my best bet. This stretching technique is exactly what I've found most helpful!

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NANCYRUBIO's Photo NANCYRUBIO Posts: 318,417
9/25/10 11:34 A

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I agree she is~~~

Depression is the impression left by fear. Be willing to fight the fear. Conquer it with love.

Nancy Rubio
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--KREN's Photo --KREN Posts: 9,150
9/22/10 5:44 P

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I have Ann's Stronger Seniors dvd, which includes stretching and strength training. It is EXCELLENT. She really knows what she's doing and works every muscle group.

I have an older book, can't remember the name, which also says 4-5 seconds on a stretch is the best way.

Anyway, Ann is a great exercise coach.

Kren

My name is KAREN & I'm from Central TEXAS.
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NANCYRUBIO's Photo NANCYRUBIO Posts: 318,417
7/27/10 10:28 A

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I went right out and bought 2 DVD's. Thanks for tne article and the encouragmenr. You have got me moving in the right direction.













vd's emoticon emoticon emoticon

Depression is the impression left by fear. Be willing to fight the fear. Conquer it with love.

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JOANOFSPARK's Photo JOANOFSPARK Posts: 8,871
7/6/10 11:01 P

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great advice, Ann. Thanks for sharing it.

Joan
Arkansas -- Central Time Zone
"To be "heart healthy' focus on the positive; it's persistence rather than perfection that will create progress."


The difference between success and failure is the effort we put into getting there.
DAWNWATERWOMAN's Photo DAWNWATERWOMAN SparkPoints: (599,857)
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7/3/10 7:51 P

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Thanks Ann

DAWN: Proud Leader of the ROCKIN' RED FOXES
KETO STRONG every day
QUOTE: "To love another person is to see the face of God." -Victor Hugo



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SPARKLE72023's Photo SPARKLE72023 SparkPoints: (0)
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6/24/10 9:13 A

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Ahhh! I'm so glad you posted this for all of us on the team to see and learn from it! Thanks Ann.

With your permission, I'd like to copy it to one of my other Spark Teams that has several older 'Sparkers' on it too. I'm sure they would greatly appreciate it as well. We're all in the same boat and this is super helpful advice. Of course, proper credit will be given to You and Ann for the info/blog.

Margrit

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EMMABE1's Photo EMMABE1 Posts: 17,934
6/23/10 8:12 P

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A couple of days ago I asked Anne Burnell a question that had been niggling at me for a few days – I thought her answer was worth posting for others to see – particularly for those who are mobility challenged and finding holding stretches for the advised time difficult even painful – as I was!!

Anne Burnell’ s qualifications


I am Faculty Presenter for the National Council on Aging and an Education Provider with the American Council on Exercise, the Aerobics & Fitness Association of America, the Aquatic Exercise Association, and Stott™ Pilates.

As an Instructor Trainer worldwide for Stott™ Pilates I am involved in certifying personal trainers, many of whom work with Seniors. Other certifications include: Seniors Group Instruction, Nia Technique (Black Belt), Kickboxing, Cycling, Aquatics, Pre & Postnatal exercise.

Seniors institutions across the country are practicing the Stronger Seniors® Chair Exercise Program, which I developed in 2003.

I teach at Northwestern Memorial Hospital and the University of Illinois at Chicago, The Center for Older Adults, the Peninsula Spa, , Core Pilates, and Elements in Motion, a Stott™ Pilates Certification Center Chicago

Question

On stretches - the Curves staff state that stretches should be held for 15 - 30 sec until the slight discomfort goes and you feel that slight release in the muscle (not tear!!)
SP states that stretches need holding for 15 or so sec
But in your "Stretch" DVD you only spend a very short time (3 - 5 sec) on each stretch, then repeat the stretch 3 times!! When I do the DVD at the speed you do - I'm fine and this week that has worked well to sort out the pain from my muscles!!
But what is correct - or is it - whatever works??

Answer

There is lots of debate over stretching, and of course the experts disagree.

Whether it is wise to try and change the resting length of a muscle,
or to relieve tension that is held. The rule of 15-30 seconds is due
to protective tendons that relax after about 8-10 seconds and allow
muscles to stretch. The 15-30 second stretch will not really change
the length of a muscle.

When you repeat a stretch as in our video, muscles and tendons
have a kind of memory of how far they went before,
and upon repitition they can release further. It's like your body
knows it's safe, so it allows more range of motion. We use this
moving stretch, rather than static or held stretches in our videos.
It is my opinion, it causes less micro tearing in the muscle and is
actually an active way for you to increase range of motion.

There is no single opinion on this subject. Listen to your body and stretch with an objective.

I would add a proviso here to this – as was pointed out by another friend -

but always be cautioned against "bouncing." It is unsafe to "bounce" into a stretch. ex = some people cannot bend & touch their toes with their fingertips, so they will "bounce" into it to gain distance - - - this is NOT a stretch & can harm delicate muscle groups by yanking them all at once beyond their comfort zones.

The trick is to gently but regularly stretch the muscles and they will begin to respond more & more as each exercise session is followed up by others. Within a month one could really be doing good stretches - - - and then, if you wanted to lengthen them a bit, that would be ok. HOWEVER, the best part of a stretch (and an exercise move as well) is to HOLD it slightly and in good form to get the full benefit.


Everyone smiles in the same language.

www.chairexercisefun.com


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