The Seven Best Stretches for Knee Pain Relief

Quote: The most worth-while thing is to try to put happiness into the lives of others.
-Robert Baden-Powell



The Seven Best Stretches for Knee Pain Relief 

by Brian Neal

The knee is a common source of pain. The knee is the body's largest joint, and the one most likely to be injured. Everyday living places considerable stress on the knee - walking, bending over, and even standing all contribute - making knee pain likely as a person ages. Many popular forms of exercise such as running, cycling, basketball, and tennis also stress the knee. If you suffer from knee pain, you know how important relief is. There are many ways to combat knee pain. One of the simplest ways is the use of specific stretches. The following seven stretches are some of the best for alleviating knee pain.

  

1. Quadriceps stretch. The quadriceps are a muscle group that contains the muscles on the front of the thigh. Stretching out your quadriceps should loosen and release tension in your knee. Stretch your quadriceps by beginning in a standing position, with your feet together. Hold onto one foot and pull your leg back until your foot is pressed up against your rear. Keep the knees together. Sustain the stretch for thirty seconds, then perform it on your other leg.

  

2. Hamstring stretch. The hamstrings are the muscles located in the posterior of the thigh. They help to stabilize your knee, and stretching them out can release tension in the knee. Sit on the ground with your legs together and extended so they are flat against the floor. Push your upper body slowly forward until you begin to feel a pull in the back of your upper legs. Hold this position for thirty seconds, and repeat if necessary.

  

3. Downward-facing dog. This well-known stretch is one of the basic components of yoga, and in fact stretches almost your entire body -  knees and surrounding muscles included. Begin this stretch by lying face-down, with your hands under your shoulders, your legs slightly apart, and your back straight. Slowly push your hips upwards, while keeping both your legs and back straight. Your feet and hands should both remain flat on the floor. Concentrate on retaining the correct pose rather than moving quickly. Once your hips are pushed such that your body forms an inverted V, hold for forty-five seconds.

  

4. Forward bend. This stretch will work the back of your knee and the thigh. Start by standing with your feet together. Hold your hands above your head, and begin to bend slowly forward, sweeping your hands downwards as you do so. Make sure not to move your legs, and keep your back straight. The goal is to reach your hands as low as possible. Ideally, the stretch will end with your hands placed down flat on the ground. However, only move as far down as is comfortable for you -  grasp your ankles or a point on your legs if that's your limit. Hold that position for thirty seconds.

  

5. Heel slide knee extension. This stretch helps knee mobility and range of motion. Lie on your back with both legs resting on the ground. Slowly draw one leg toward your body, causing the knee to bend. Keep the other leg at rest. You should start to feel a pull in the bended knee -  when this occurs hold your leg in place for ten seconds, then gradually push your leg back down to its original position. Perform this stretch five times on each leg.

  

6. Towel or exercise band stretch. Use this stretch to achieve tension release in the calves (which support your knees). First, find a towel, rope, belt, cord, exercise band, or any similar object which can support pressure and provide resistance. Sit on the floor with your legs together. Take the towel or exercise band and place it around the top part of your foot. Pull back at a slow pace until you feel pressure in your calf muscles, then hold the position for forty-five seconds. Repeat the stretch on the other leg.

  

7. Sitting stretch. This stretch will also help to release your hamstrings, as well as stretching the calves. Sit on the floor with your legs extended to the side such that they are in a V-shape. Keep your legs flat to the ground. Lean slowly toward one leg, stretching out the hand on that side of the body toward the limb. Make sure your movement is smooth and steady -  don't bounce back and forth in an effort to reach farther. Extend out until you feel a significant pull in the back of your thigh, then hold for forty-five seconds. Repeat on the other leg.

  

Note that the duration and times performed for each of these stretches can be modified -  the measures listed above are suggestions. Perform the stretches as many times and for as long as you find helpful. If a given muscle group is particularly tight, giving it extra attention is wise.

Using these stretches in concert with each other will help to relieve any knee pain you feel. Knee pain is a serious matter that, if left unattended, will harm health and quality of life. While stretching your knee is valuable, go see a medical professional if you experience acute or long-lasting knee pain, as these might indicate a more serious problem. Otherwise, performing these stretches daily will greatly help to mitigate your discomfort.

www.BrianNealFitness.org

Four Ways to Keep Your Workouts Exciting

Quote:  Wellness is the compete integration of body, mind, and spirit - the realization that everything we do, think, feel, and believe has an effect on our state of well-being.

-Greg Anderson

Four Ways to Keep Your Workouts Exciting  

By Brian Neal

Here are some ways to keep your workouts fresh and exciting!

1-Reconnect With Your Childhood

We spent more time outdoors as children than we do as adults. Spend some time this spring getting in touch with your child side. Pick up a jump rope at a local sports store or toss around a frisbee with your partner. The more fun you have, the less it will seem as though you are working out, and you are apt to be more physical playing outdoors than you would be if you were cooped up in the house all day.

2-Game Faces

If you haven't picked up a tennis racket or kicked a ball around this winter, you have likely been away from the sports scene for way too long. Get involved in something competitive, whether it's bowling, an amateur softball league or some backyard football. Your body and brain will thank you for switching things up.

3-Encourage Group Activities

See if you can get a group of your friends together and agree on a time each week that all of you can come together and catch up over a walk in the park. Do you or any of your friends do karate? Why pay for an instructor? Agree on a night each week when all of you can come together and learn basic martial arts or yoga. You will learn to enjoy and even look forward to your workouts. 

4-Switch it Up

If you are in the market for taking a class, try something you've never done before. Take up cycling or sign up for an aerobics class. Participating in a physical activity with which you are unfamiliar is a good way to break the monotony; once or twice a week rid yourself of stress that has accumulated in your body over the winter. The less familiar you are in this new physical activity, the more interested and excited you will be about it.

www.BrianNealFitness.org

The Importance of Eating the Right Foods Before a Workout

Quote for Today:

The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.

-Morihei Ueshiba

The Importance of Eating the Right Foods Before a Workout 

By Brian Neal

To have a good workout, you can't simply begin without any preparation. While stretching and other steps are important, eating properly might be the primary key to a good exercise session. What you put into your body before you exercise has an enormous impact on how well you will perform.

 

To perform tiring, difficult movements and actions, the human body requires energy in the form of glucose. Glucose, which is stored in your body as glycogen, is obtained via the consumption of carbohydrates. These facts mean that your pre-workout diet should primarily consist of healthy carbohydrates that can be digested easily and quickly. If you are strength training, consuming a significant amount of protein is also critical.

 

Note that exercising immediately after a meal isn't a good idea. Do so and you may experience stomach discomfort and cramps. At the same time, your body needs energy at all times -- never more so than during strenuous exercise. Aim to eat between one and three hours before you work out, keeping your meal lighter the closer you are to exercising.

 

With all that in mind, here are six pre-workout foods that will help you get the most out of your exercise regimen.

 

1. Oatmeal with fruit added: The high fiber content in whole-grain oatmeal means that your body will have access to a steady supply of energy deep into your workout, enhancing your endurance. Meanwhile, adding fruit to your oatmeal will provide you with a rush of quick-acting energy, allowing you to get your exercise session off to a fast start.

 

2. Protein bar: For a convenient supply of energy, it's hard to beat a protein bar. Whenever you have no time to prepare a full meal before exercise, a protein bar is your friend. But watch out -- many commercial protein bars are shockingly high in sugar. Avoid these candy bar-like products by checking labels closely for sugar content, or consider making your own protein bars, which will allow you to choose exactly the taste and protein and carb content you desire.

 

3. Caffeine: It turns out caffeine doesn't just perk up your mind -- your body can receive a boost as well. Caffeine is a stimulant, so its consumption can increase endurance and ward off fatigue. Caffeine may even reduce muscle pain, which will make your workout feel easier. Of course, caffeine in any form does not constitute a full meal, so eat something as well. Caffeine can also upset stomachs, so be wary the first time you try working out on the stimulant.

 

4. Greek yogurt: With more than double the protein totals of regular yogurt, Greek yogurt is a great way to get protein. The food has significant amounts of carbohydrates as well. There is also less sugar in Greek yogurt than in normal yogurt, but more calcium. If you are tempted by fruit-flavored yogurts with added sugar, cut up a piece of fruit or two and mix it into nonfat Greek yogurt.

 

5. Dried fruit and nuts: Dried fruit and nuts can literally be eaten by the handful, making for a convenient pre-workout energy booster if you are low on time. Nuts will provide your body with the protein needed to build muscle, while dried fruit is high in the carbohydrates required for endurance and cardiovascular training. Either purchase a store-bought trail mix or make your own -- but if you go the commercial route, choose a mix without sugary items.

 

6. Pasta: An easily digested, carbohydrate-rich food like pasta is a great choice before exercise. Pasta will give you both the energy necessary to kick-start your exercise, and the stamina required to persevere late in your workout. Pasta is the perfect food for avoiding the 'wall,' a state of fatigue triggered by depleted glycogen stores. For a healthier, high-fiber alternative to regular pasta, try whole-grain pasta.

 

Some people don't eat at all before a workout, either because they don't think they have the time or because they don't know what they should eat. This is a mistake. Consuming nutritious, energy-boosting foods like those listed above will always increase your exercise performance.

www.BrianNealFitness.org

Dealing With Stress From Work

Dealing With Stress From Work

Quote for Today:

Your mind will answer most questions if you learn to relax and wait for the answer.

-William S. Burroughs

Stress. What stress? Sometimes we can get so stressed out that we don’t even notice it ourselves. It becomes part of the daily grind, and who has time for it anyway? You’ve got things to do, right? This may be true but if you do not manage your stress properly it will begin to manage you. Major sources of stress are related to work activities. Issues with competency, uncertainty, and communication can cause us to stress out daily at work and spill over into the home. Control is a factor that is greatly attributed to job stress. Communication problems thicken the pot and cause even more tension. Feeling a little unappreciated lately. If you do not feel supported by co-workers or management it may make resolving issues more difficult, causing even more stress. You may be new and uncertain of your responsibilities or there are too many recurring deadlines. Alright, more and more stress on the job.

Reducing some of this stress will benefit you and your employer. Meeting regularly with your manager or supervisor to discuss problem at least once a year to discuss performance and other issues that affect you on the job may help. Good time management skills and leaving your job at the office and don’t give up any of your free time to catch up on work if you don’t have to. Know when to quit. If you are truly unhappy with your job think about changing careers and spend time researching other possibilities. Do the researches before you quit and find a less stressful job. Engage in much more physical activity to reduce stress and get fit so you are at least more equipped to handle stressors. And last but not least take a vacation if needed and recharge by doing something that you really enjoy. Vacation! Ultimate relaxation achieved.

All might not play out exactly like the description just mentioned. The point here is to find ways to relax yourself. Ultimately there is no one to take better care of you than you. If you find that you are experiencing more tension than you can handle take immediate action to resolve whatever it is that is causing you so much stress and work on eliminating or decreasing them. So instead of letting the root of the problem continue unabated while you frantically try to get rid of the stress it creates, you should get to the root and eliminate whatever it is that is making you stressed. Even if it means changing your lifestyle dramatically, or quitting your job and living cheaply for a few months, it is worth it in the end since stress can be such a harmful thing. You can try talking to your employer to see if it would be possible to have a more relaxed work day. Tell him or her a
bout your health issues that are resulting from stress.

Unless you are one of those individuals who thrive in a high pressure environment and positive results are evident in your health and performance there may be a big need for change. Stress can be the single cause of depression, high blood pressure, heart palpitations, and can reek havoc on your family or behavior. Don’t allow the advances in technology to separate you from your family and friends. Disconnect from cell phones and the internet and separate your time from the employer’s time. Begin to enjoy the time you spend alone or with family and friends, enjoy that long book, take that weekend get away that you’ve been putting off for months. If you don’t do any of these things, find a way to relax somehow, so that the effects of job related stress don’t lead you straight to burnout and drain you out of your precious life.

www.BrianNealFitness.org

Stop Overeating

Quote For Today:

There is no sincerer love than the love of food.

-George Bernard Shaw

Stop Overeating 

Obesity is one of the leading causes of death. It can lead to various complications of the heart and the entire cardiovascular system. Hypertension, diabetes and even cancer can ramify from simply being overweight. The mere fact is that obesity can be fought with simple measures. There are even those who managed to lose weight simply by cutting back on their food consumption and learning how to stop overeating.

Although this can obviously be easier said than done, overeating is conquerable with the right attitude and knowledge. Exploring the several ways to help you fight one of the most common causes of weight gain can definitely provide long term benefits.

Lessen Your Stress

Stress is on the top list of the causes of overindulging. Many individuals find it easier to forget their problems by indulging on huge amounts of food. Sometimes they even fail to notice just how much they are eating. Stress can definitely alter one’s behavior and causes uncontrollable manias and unhealthy habits.

Love More by Eating Less

Everyone likes food but the majority loves it. Loving food so much that it causes you to always gain weight is a sign of excessiveness. Food consumption can be lessened without causing you to love it less. The basic key here is to eat in moderation. This is probably an age old technique but it still does the trick. Never forget to buy only the right quantity if you are buying food only for yourself.

Know Your Calories

Knowing just how much calories you need to take everyday can help you manage and lost weight. There are several online sources that enable you to calculate this by taking your gender, height, age, current weight and daily activities into consideration. This can definitely help you become more aware of the food you eat once you know your daily recommended calorie intake.

Don’t just take everything you need the next time you do your groceries. Look at the label and see if the items have a detailed nutritional facts printed. It is helpful to be conscious of how much calories you consume each day. Furthermore, this attitude can definitely help you stop overeating and even make you lose weight in the long run.

www.BrianNealFitness.org

Quit Smoking

Quote for Today:
The starting point of all achievement is desire.
-Napoleon Hill


Help With Quitting Smoking

Enhancing the quality and length of your life by quitting smoking is a worthwhile effort. It is definitely not an easy task, but it can be accomplished with time and patience. To quit smoking successfully, explore your options are. Knowing where to go for help is a wise first step. Quitting smoking is the best move that you can make for your health and the health of all of those around you. Just about everyone knows by now that smoking causes diseases that shorten your life or those that may even end it. Diseases such as lung cancer, throat, esophagus, bladder, and kidney, and pancreas cancers are some horrible things caused by smoking for a start.  People who smoke are more than three times as likely to die due to heart attack as non smokers. Smoking is a major risk factor for a disease that narrow the blood vessels that transport blood to the limbs and muscles called peripheral vascular disease as well as the disease that causes some strokes.

If that’s not enough to convince you to stop smoking, let’s look at your appearance. Premature wrinkling of skin, chronic bad breath, discolored fingernails and hair, and an increase risk of macular degeneration a leading cause of blindness in the elderly. Smoking over the age of thirty-five if you are a woman can put you in a high risk group for stroke, heart attack, and blood clots of the legs, low birth weight of babies and miscarriages. But the hopeful portion of this message is that if you decide to quite regardless of how long you’ve smoked or how much, quitting will help you to live longer. In as little as twenty minutes after quitting smoking the heart rate and blood pressure drops and in one to nine months following quitting smoking, circulation in your hands extremities and lung function increases. Shortness of breath decreases and your lungs begin to function properly, cleaning the lungs and removing mucus that causes infection. Fifteen years of non smoking and your risk of heart disease is that of non smoking persons. These benefits can be obtained from quitting smoking even if you are suffering from a smoking related illness already. Smoking is less socially accepted now more than ever. Smoking bans have been placed in just about every workplace in the nation along with airports, public buildings. Even friends may insist that you not smoke in their houses or cars. Some people may even find dating more difficult because of a bad smoking habit. So the social impacts of not smoking will probably change your life for the better if you quit.

If you have a family, that is another great motivation to quit smoking. The main reason is that the secondhand smoke could pose serious health problems for others who do not deserve such things. You should also consider what kind of role model you are being to any small children that you live with, whether they are your own kids, siblings, nieces and nephews, or any other relation. You may be living with kids who look up to you as an authority figure, and if you teach them that smoking is alright you will feel very guilty later in life.

Some of the many new products used to help an individual to stop smoking are really very effective. Counseling services, reading materials, medicines, and patches are all widely available and have produced some amazing results. Educational materials alone may be the best beginning start to an attempt to quit because once you know what kind of damage you are doing to your body the prudent and reasonable person will definitely see that it is the very best thing to do.  Take the time and do it for yourself and your loved ones, quit for life.

www.BrianNealFitness.org

Keep Mentally Alert

Quote For Today:
Learning never exhausts the mind.
-Leonardo da Vinci

Keep Mentally Alert

Have you recently noticed that your mind tends to wander no matter what you are doing? Do you walk into a room only to forget why you even came in? You are not alone. This sort of absentmindedness plagues a huge percentage of the world’s population. It can be very frustrating, and so you should try to do your best to keep an alert mental state. There are many ways to do this, and if you are not taking advantage of any of them then you should start today. Read on to find out about some of the most common and popular ways to maintain mental alertness.

Exercise is the one that you will hear the most. It is easy to get caught in a rut of going to work and then coming home and relaxing. Instead of sitting in front of the TV all night, why don’t you lift some weights or go for a run? Exercise releases just the right chemicals into your brain to make you more alert, not only during the exercise, but for the rest of the day until you go to sleep. This is why so many people like to start off their days with a good run through the neighborhood. The type of exercise you choose will depend on what options are available to you.

Another way to increase mental alertness is to stimulate your mind at least once per day. It is very healthy to always teach yourself new things. Whether you sit down and read a science fiction book with interesting scientific theories, or you read a college textbook and discover new things about biology, there is everything to be gained from learning new things. Not only do you get to keep the great knowledge, but you also will sustain higher levels of alertness due to the effort that it takes to learn all of those things. So go to the library today and find a book that piques your interest.

A good amount of sleep is crucial to being mentally alert. If you are only getting 5 hours of sleep per night and you are complaining about being forgetful, then you should slap yourself in the face right now. The answer is very obvious. All you need to do is regularly sleep more. If you don’t give your mind enough time to recuperate, then you can expect to see poorer performance. If your job requires you to get up early, then go to bed earlier. If you have too much to do, then all you need to do is plan your days out better so that you get things done more efficiently and leave more time to sleeping.

Ultimately the best thing to do is to combine these three methods to remain as mentally awake as possible. If you start to utilize all 3 of these, you should start seeing improvements in a matter of days. Hopefully you will stop losing things, stop forgetting important dates, and generally stop being so absentminded. If the problem persists, then you should talk to a doctor or a licensed counselor about any stressors that could be causing you to mentally stray away from other areas in your life. Hopefully it does not come to that, but you should not ignore the possibility.

www.BrianNealFitness.org