I workout regularly but I never stretch, what is the benefit of stretching?

Stretching can prevent injuries, improve performance, reduce muscular soreness and it is a great stress reliever, so do not put it off any longer! Poor flexibility can limit normal joint range of movement. Once this occurs your body can be forced to perform abnormal movement patterns which can place excessive forces on your joints and muscles. This can lead to muscle imbalance injuries. Common problems related to poor flexibility are shoulder tendinitis, low back pain, and tension headaches.

Your stretches should be performed after an initial 5-10 minute warm-up and you should hold each stretch for 15-60 seconds. Apply a gradual stretch to each specific body part holding each stretch with a steady force. This form of stretching is called static stretching, it is the easiest and one of the safest methods of increasing flexibility.

Stretching can be performed effectively in only 5 to 10 minutes and can be done at home, in a gym, and some stretches can even be performed at work. So, if you are exercising and not stretching remember that it is important to stretch all the major muscle groups as part of a balanced exercise routine

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

I want to tone up the back of my arms, what is the best exercise for this?

The muscles located on the back of your arms are your triceps. My favourite exercise for this area is Lying Barbell Extensions, (a.k.a. Head-bangers). To perform this exercise sit on the edge of a flat bench firmly holding a weighted barbell (approximately 4-6 inches of space showing between your index fingers). Lie back on the bench and extend your arms directly overhead from your shoulders. Keeping the elbows motionless, slowly bend your arms and lower the bar to the rear and downward in a semicircular arc until it is one inch from your forehead (or to a position on the bench behind your head). Without bouncing, use your tricep strength to return the bar back along the same arc to the starting point. You can also perform this exercise with dumbbells.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Variation Provides Abdominal Results

Welcome to the second part of our two-part series designed to provide variation and effectiveness to your abdominal workout. A good abdominal workout is essential for any fitness program as strong abdominals can reduce back pain and improve your athletic ability. Because your abdominals are at the center of your body, they can enhance your athletic performance by increasing your core strength. You will notice the difference when you are twisting and turning on your skis or snowboard or even when you are trying to maneuver your mountain bike on difficult trails. If you are bored with performing the same exercises all of the time, the following exercises will provide an effective change you will be able to see and feel.

Medicine Ball Crunches

Lie face up on an exercise mat on the floor. Holding a medicine ball in your hands, extend your legs straight in the air above your hips. Extend your arms until they are straight and reach up trying to touch the medicine ball to your toes. Once you are as close to your toes as possible, return to the starting position and repeat for 12-20 repetitions depending on your comfort level. Medicine balls can weigh as little as two pounds and as much as twenty pounds so be sure to start at a comfortable level and progress at your own pace.

Hip Lifts

Lie face up on an exercise mat on the floor. Place your hands on the mat beside your hips. Hold your legs straight in the air above your hips. Once in this position slowly lift your hips a few inches off of the floor and slowly return to the starting position being sure not to bounce or use momentum. Repeat for 12-20 repetitions depending on your comfort level. This exercise isolates the lower abdominal area. You should not feel your lower back while performing this exercise.

These abdominal exercises will not only tighten up your mid-section, but they will also increase your abdominal strength. By varying your workout regularly, you will prevent adaptation and boredom. To be effective, you should perform your abdominal routine three to five times each week in conjunction with a regular cardiovascular routine. Consult your doctor before starting an exercise program.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Tone Triceps For Tank Tops

If you are wanting to add definition to your arms for the sleeveless summer season, it is important to concentrate on developing your triceps. The triceps are the muscles located at the back of your arms between your elbow and your shoulder. Although most people think about biceps when developing their arms, it actually makes more sense to focus on the triceps as they are a larger muscle group and body-fat is more commonly stored on the back of the arms.

The triceps are used in any activity where the arms extend from a bent position and in most exercises where the arms are required to push. Since the triceps are used in so many motions and can be worked at your side, straight ahead or overhead, training them offers a great chance to add variation to your workout. Tricep development is crucial for most sports. They are specifically isolated in the pole work required for cross-country skiing, but triceps are also required for throwing a baseball or frisbee. Below are two of the most effective and easy to learn exercises for great tricep development.

The first exercise is called Overhead Dumbbell Tricep Extensions with 2 arms. Use a moderately weighted dumbbell for this exercise and sit with your feet shoulder-width apart on a bench that provides back support. Hold the dumbbell vertically above your head so that your palms are resting against the underside of the upper side of the dumbbell and encircle the handle with your thumbs to keep the weight from slipping out of your hands. Push the dumbbell upward until your arms are straight and the dumbbell is directly above your head. Keeping your elbows motionless against the sides of your head, slowly lower the weight backward in a semicircular arc until your arms are fully bent. Reverse the motion and use your tricep strength to straighten your arms into the starting position.

The second exercise is called Bench Dips. To perform this exercise, arrange two benches beside each other about three to five feet apart. Sit on one bench with your hands at the sides of your hips. Grasp the bench firmly with your hands and place your feet on the second bench. Keeping your torso upright, slowly lower your body until your elbows are at a 90-degree angle and return to the starting position. To decrease the intensity of this exercise, put your feet on the floor instead of a bench; to increase the intensity, carefully put some weight in your lap.

Perform these exercises two to three times each week and you will see and feel your triceps tone up. To maximize your results, be sure to perform cardiovascular exercise at least three times each week and concentrate on having a balanced diet. Always contact your doctor before starting an exercise program.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Rotation Low Back Stretch

Lie flat on your back on an exercise mat or blanket. Bend your legs to a ninety-degree angle and keep your feet flat on the floor. With your arms out to the side and your shoulders flat on the floor roll both of your knees together down to the floor. A gentle stretch should be felt in the lower back. Hold for 15 to 60 seconds and repeat on the opposite side.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Rhomboid Stretches

Sitting with good posture, place your right arm across the front of your body keeping it quite straight. Using your left arm, apply a gentle force pulling your right arm towards your body. The stretch should be felt on the right side across the back of the shoulder and towards your mid-back. Be sure not to hunch or shrug your shoulders upwards while performing the stretch. Perform the stretch for 20-60 seconds on each side on a daily basis.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Quadricep Stretching

While standing beside a wall for balance, bend your knee and grab your foot behind your back with the opposite arm. The key to doing this stretch correctly is to keep your abdominal muscles tight so you do not arch your back. Also, make sure to keep your knee pointing straight down towards the floor with both thighs as close as possible to one another. To increase this stretch, try pushing your hips forward a little.

Stretch should be felt along the front of your thigh.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Pectoral Muscle Stretches

Face through a doorway with your arm flush against the doorframe. Remember to keep good body posture and to keep your stomach tight so you do not over extend your back. Push against your arm. The stretch should be felt across the chest muscles. Hold the stretch for 20 to 60 seconds on each side and perform on a daily basis.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Latissimus Dorsi and Back Extensors Stretch

While kneeling on a mat, stretch your arms forward in front of your head with your palms down. The key to this stretch is to keep your gluteal muscles in contact with your heels and your arms stretched out as far as possible. You should feel this stretch through the middle and outer part of your back and down into your lower back.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Hip Flexor Stretches

Keep your right foot flat and extend your left leg straight backward. Lower your trunk as far as possible with most of the weight on your front leg. Keep your front knee above your foot and not past your toes. The stretch should be felt in your groin region and in the front of your left thigh. Hold for 15 to 60 Seconds and repeat with your left leg in front

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

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