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This Class focuses on range of motion, mobility, recovery and increasing the body's flexibility.  

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There are many benefits to regular stretching. Not only can stretching help increase your flexibility, which is an important factor of fitness, but it can also improve your posture, reduce stress and body aches, and more.

9 Benefits of stretching

1. Increases your flexibility

Regular stretching can help increase your flexibility, which is crucial for your overall health. Not only can improved flexibility help you to perform everyday activities with relative ease, but it can also help delay the reduced mobility that can come with aging.

2. Increases your range of motion

Being able to move a joint through its full range of motion gives you more freedom of movement. Stretching on a regular basis can help increase your range of motion.

One studyTrusted Source found that both static and dynamic stretching are effective when it comes to increasing range of motion, although proprioceptive neuromuscular facilitation (PNF)-type stretching, where you stretch a muscle to its limit, may be more effective for immediate gains.

3. Improves your performance in physical activities

Performing dynamic stretches prior to physical activities has been shown to help prepare your musclesTrusted Source for the activity. It may also help improve your performance in an athletic event or exercise.

4. Increases blood flow to your muscles

Performing stretches on a regular basis may improve your circulationTrusted Source. Improved circulation increases blood flow to your muscles, which can shorten your recovery time and reduce muscle soreness (also known as delayed onset muscle soreness or DOMS).

5. Improves your posture

Muscle imbalances are common and can lead to poor posture. One studyTrusted Source found that a combination of strengthening and stretching specific muscle groups can reduce musculoskeletal pain and encourage proper alignment. That, in turn, may help improve your posture.

6. Helps to heal and prevent back pain

Tight muscles can lead to a decrease in your range of motion. When this happens, you increase the likelihood of straining the muscles in your back. Stretching can help heal an existing back injury by stretching the muscles.

A regular stretching routine can also help prevent future back pain by strengthening your back muscles and reducing your risk for muscle strain.

7. Is great for stress relief

When you’re experiencing stress, there’s a good chance your muscles are tense. That’s because your muscles tend to tighten up in response to physical and emotional stress. Focus on areas of your body where you tend to hold your stress, such as your neck, shoulders, and upper back.

8. Can calm your mind

Participating in a regular stretching program not only helps increase your flexibility, but it can also calm your mind. While you stretch, focus on mindfulness and meditation exercises, which give your mind a mental break.

9. Helps decrease tension headaches

Tension and stress headaches can interfere with your daily life. In addition to a proper diet, adequate hydration, and plenty of rest, stretching may help reduce the tension you feel from headaches.

Stretching techniques

There are several types of stretching techniques, including:

• dynamic
• static
• ballistic
• passive
• active stretching

The most common forms of stretches are static and dynamic:

• Static stretches involve holding a stretch in a comfortable position for a period of time, typically between 10 and 30 seconds. This form of stretching is most beneficial after you exercise.
• Dynamic stretches are active movements that cause your muscles to stretch, but the stretch is not held in the end position. These stretches are usually done before exercise to get your muscles ready for movement.

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/

https://www.healthline.com/health/benefits-of-stretching#benefits

Welcome To:

INNergy is a new program to help you improves your balance, flexibility, coordination, endurance , stamina, strength , and the ability to focus.  Based on  Tai Chi, the  internal Chinese martial art practice used for defense, INergy unleashes the health benefits by releasing muscular tension and coordination, relaxation & breathing.    Try A free class today

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Meditation  is one of the gates to access higher  awareness.  The practice will  assist in all aspects of your life allowing.   To become deeply concentrated, at peace  is just the beginning.   

Learn how to access a state of joy,  blissfulness and grace in any circumstance.  These teachings are not taught in our schools. The Life encompasses such beauty . Once your have understood, the essence can expand through all  other aspects of your life.  

The techniques will serve to unlock. I will over 100 teachings and share them a gifts.   Once a technique shows a blossoming , follow yourself.  .    

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Welcome To

This course  will help surpass blocks that are holding you back from getting where you are to where like to be.  You’ll learn simple strategies you can use  immediately to start performing at a higher level in all aspects of your sport ,  music or performance art. 

Aspects of Meditation:  focusing, concentration, being able to learn to drop into the performance zone and eliminate distraction : Athletes may experience strong emotions of tranquility, heightened  awareness , intuition and increased focus.  Athletes will become aware of being/doing and to incorporate joy in the sport.

Outcome Visualization   Outcome Visualization has the purpose to implement the “seed of excellence “ in the mind by creating the mental structural tension to get the athlete to take self drive and initiative to improve very naturally, Mental Rehearsal visualization:    Mental rehearsal allows for the brain to make connection

Mental/ Physical Recovery is accomplished by Relaxing the muscles with the mind using mind’s “Energetic Field” and breathing techniques that speed healing and refresh the athlete by letting go. Breathing Exercises may be used to enter the mind and allow athlete to access levels of self neurotransmiters to withstand , pain, cold, and stress .

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KRASNAYA POLYANA, Russia — The Canadian bobsledder Lyndon Rush had not yet arrived in Sochi. But he was already on the Olympic sliding track as he sat in a chair in the Munich airport several days before the Winter Olympics, his eyes wide open but his mind’s eye far away as he traced a sinuous path through the air with his left hand.

“I just went from 7 to 14,” Rush said, referring to the section of the track between Curve 7 and Curve 14.

Visualization has long been a part of elite sports. Al Oerter, a four-time Olympic discus champion, and the tennis star Billie Jean King were among those using it in the 1960s.

But the practice of mentally simulating competition has become increasingly sophisticated, essential and elaborate, spilling over into realms like imagining the content of news conferences or the view from the bus window on the way to the downhill.

“The more an athlete can image the entire package, the better it’s going to be,” said Nicole Detling, a sports psychologist with the United States Olympic team.

This is, more than ever, a multisensory endeavor, which is why the term “imagery” is now often preferred to “visualization.”

“Visualization, for me, doesn’t take in all the senses,” said Emily Cook, the veteran American aerialist. “You have to smell it. You have to hear it. You have to feel it, everything.”

Imagery has seldom been more in evidence than in Sochi, where the starting areas have been full of Olympians going through the motions, figuratively or literally. “Oh, yeah, it’s ridiculous; we’re all up there flapping our arms,” Cook said. “It looks insane, but it works.”

“Sometimes their eyes go back a little so that their whites show, and it’s really kind of creepy,” Erin Hamlin, the American bronze medalist in the luge, said of her fellow competitors. “Some people get really into it, and because we paddle to start, they’ll paddle really hard on the bench and all of the sudden you’ll be sitting there really quiet and someone will hit the bench really hard, and it will kind of startle you.”

The Winter Olympics are full of events that are contested in controlled, fairly predictable environments. Consider aerials and ski jumping. The wind or weather patterns may shift. The crowd noise may vary. But there is no direct competitor to change the dynamic, and in contrast to Alpine skiing events, no setting of gates to change the geometry.

But the most predictable Olympic environment is the sliding track. There are limited training runs during the Olympics, but Rush said that before competing, he had mentally driven the Sochi course hundreds of times from start house to finish.

“I’ve tried to keep the track in my mind throughout the year,” he said. “I’ll be in the shower or brushing my teeth. It just takes a minute, so I do the whole thing or sometimes just the corners that are more technical. You try to keep it fresh in your head, so when you do get there, you are not just starting at square one. It’s amazing how much you can do in your mind.”

Leading Winter Olympic nations clearly agree. The Canadian team came to Sochi with eight sports psychologists. The Norwegians came with three, including Britt Tajet-Foxell, who has worked with the cross-country star Marit Bjorgen as well as dancers at the Royal Ballet in London.

The French Olympic team, perhaps more inclined to self-analysis, came with none, according to one of its press officers, although its athletes do work with sports psychologists based at the national high-performance institute in Paris.

“The U.S. team has been engaged with sports psychology for a long time, and it’s really starting to get attention from other nations, so now you see they carry far more psychologists than they used to,” said Luke Bodensteiner, executive vice president at the United States Ski and Snowboard Association. “But for us it’s a pretty intense endeavor. We had 93 athletes here in our sports, and there’s no way one person can cover 93 athletes.”

The psychologist Detling, an assistant professor at the University of Utah, worked with the aerialists here after working with the short-track speedskating team in 2010. Detling has collaborated with Cook since 2002, when Cook was recovering after a crash that left her with broken bones in both feet.

Imagery has long been one of their focal points, and when Cook was in the midst of an injury layoff that lasted more than two years, she and Detling first used imagery to see and feel her bones heal.

They also created imagery scripts, highly detailed written accounts of the competition process from “Point A to Point Z.” Each jump sequence lasts about 10 seconds but packs a great deal of action into that small window, particularly in the air with the flipping and spinning. But Cook broke it all down and then recorded the script.

“I would say into the recorder: ‘I’m standing on the top of the hill. I can feel the wind on the back of my neck. I can hear the crowd,’ ” Cook said. “Kind of going through all those different senses and then actually going through what I wanted to do for the perfect jump. I turn down the in-run. I stand up. I engage my core. I look at the top of the jump.

SOURCE  : https://www.nytimes.com/2014/02/23/sports/olympics/olympians-use-imagery-as-mental-training.html

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