GRIPAD ® Blog

Stretching Exercises to Overcome Pain and Increase Flexibility

Stretching is vital to keeping the joints and muscles flexible, strong, and less susceptible to injury. It is also the most overlooked key to physical fitness. Muscle mass without flexibility does not equal fit and healthy. Introducing a regular and thorough stretching routine into your daily workout is a must if you are looking for real and long term strength and vitality. Stretching before and after your workout improves the range of motion of your muscles and reduces the likelihood of tears. To boost your flexibility and prevent injury, try these basic stretches before your next workout and then read on to learn how the addition of Yoga is essential to the modern athlete’s long-term health regimen.

Lower-Body Stretches

1. Calf Stretch
   Stand two to three feet from a wall. Rest your hands against the wall at about shoulder level, then lean in until you can feel the stretch in the back of your calves. Do not bend at the waist. Instead, keep your knees straight, body erect and hips forward with your heels on the ground. Hold the position for up to one minute.
2. Hamstring Stretch
   Lie on the floor near a door frame or wall corner. Raise your right leg and rest the heel against the wall or frame, bending the knee slightly. Gently straighten the leg until you can feel the stretch along the back of your right thigh. Hold the pose for about 30 seconds, then repeat on the other leg.

Upper-Body Stretches

1. Shoulder Stretch
   Bring your right arm across your chest and hold it with your right arm near the elbow. Hold the pose for about 30 seconds to loosen your shoulder muscles, then switch arms and repeat.
2. Internal Rotator Stretch with Towel
   Hold a rolled-up towel behind your back with both hands, stretching it from your lower back to just above your head. With your top hand, slowly pull the towel toward the ceiling. Your lower hand will gently be pulled farther up your back, and you will feel the stretch in your shoulder. Hold the position for 30 seconds, and then repeat after you switch hands.

These stretches are just as essential to your workout as GRIPAD weightlifting gloves. GRIPAD gym grips protect your hands while you lift, and these stretches protect your muscles throughout your workout. It is also becoming more apparent to athletes everywhere that Yoga should be an essential part of your routine. The beauty of yoga is that there is a class for everyone. Very high intensity fast paced Yoga classes, to hot Yoga that cleanses and energizes, to more relaxing yoga that can provide a necessary cool down from a stressful day or workout. There are just as many classes that don’t involve spirituality or chanting either, so don’t shy away because you think you won’t fit in. Research the place and teacher. Most gyms that offer yoga, offer it strictly from a fitness aspect. Most well-tuned athletes know that to maintain a healthy fitness routine you need to master the mind over the body, and yoga is also a priceless tool that has been used for many millennia to achieve just that.

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Mental Health Benefits of Weight Training

There are known to be many mental health benefits associated with regular involvement in weight lifting programs. Sticking to a weight lifting program on a regular basis helps to overcome depression and reduce mood fluctuations significantly according to many health experts. The intense exercises involved in weight lifting increases the dopamine, norepinephrine and serotonin levels, effecting in turn mood improvements.

However, some people may become dependent on this emotional boost, in the same way as a jogger’s high, and may turn to an intensive workout whenever they are feeling low.

When weight lifting is practiced in a proper manner it can increase energy levels. A person will get used to the routine after the first few weeks and later will try and find more time to exercise. Over the course of time the benefits of weight lifting grow constantly as the exercises strengthen joints and relieve knee, shoulder and other joint pains, strains and problems.

More importantly, people who build muscle strength through biceps curls, leg lifts, squats and the like show much greater improvement in mental focus and the ability to make decisions and resolve conflicts than people who do only balance and toning exercises.

Weight training increases the capacity to work and lead an active life. The fitter you are, the more active you can be. There are so many more opportunities available to people who are healthier and fitter.

Exercise can give you both physical and mental joy, so long you do not exhaust yourself! When weight lifting is done correctly, and comfortably with the use of your Gripads you will actually feel less tired after you have finished your workout than before you began. You may even start to enjoy the feelings in your muscles during the sets as well as afterwards.

Weight lifting is a great way of getting away from your usual daily environment. While lifting iron, some people also experience an euphoric mental feeling! Enjoy the experience!