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Stretching for Health - Elastic Fantastic

Regaining &  Maintaining Your Elasticity

In The Pulled Muscle & Muscle Strain article we established that 'pulling' or tearing of muscles is extremely unlikely in every day life, but we may suffer from minor muscle strain from time to time. So what can we do to minimise the risk?

Be a Willow not an Oak!

Chinese tradition extols the virtues of the Willow tree, in that it's strength is in it's flexibility. In contrast the Oak, for example, appears much more sturdier, but its? rigidity means that it is much more likely to break in a storm.

As we age, for many reasons, we tend to lose that natural flexibility that we were born with. Connective tissue that is less elastic and is more likely to strain or rupture, so most of us need to make more effort, if we are to avoid these sorts of injuries.

Connective tissue literally holds us together! It is not merely the ligaments, cartilage and tendons of the body. It envelopes all our muscles, bones, glands and larger organs, supports the integrity of the blood and lymph vessels, and a loss of flexibility will have a detrimental effect on any or all of these. Its' main components are Collagen & Elastin (the elastic component) fibres, so we are going to look at what helps and what hinders the health of these tissues.

Water, water everywhere!

60 - 70% of our bodies (by weight) is water and deserves an article of it's own. In short few people seem to drink enough water for optimum health. If you think of how brittle a dried leaf is compared to one fresh off the tree, then you may get the picture.

In this context adequate hydration (4-6 glasses a day) is essential to maintain elasticity in the connective tissues and lubricate the joints. One should never compromise water intake because of fluid retention+ or the inconvenience of frequent toilet trips++. There are other ways of dealing with these problems (see footnotes) and cutting down on water will only make matters worse!

Tea, coffee, chocolate, caffeine containing soft drinks and alcohol are all diuretics, in that they stimulate the kidneys to excrete more water. So an excess of these will only dehydrate you more.

Stretches

Warm up the muscles by stretching before participating in any sport or vigorous physical work and warm down afterwards, similarly. Not only will this loosen off any stiffness/tightness, it will also stimulate the circulation and prepare the muscles for action. Most of us are that bit stiffer first thing in the morning, so get yourself up and moving for a while (hour or so), maybe get a hot shower or bath before doing any routine stretches. If starting from scratch little & often is better (e.g. 2-3 times daily). You cannot rush stretches. Muscles that have physically shortened over time will take time to release - this slow release is known as the 'Creep Effect' - self explanatory really. "But, I've never been able to touch my toes!" Doesn't mean it?s not possible, if you work on it.

Aerobic Exercise

The type that raises you heart rate & gets you breathing a bit harder. Any aerobic exercise routine should be built up slowly and done regularly ( at least twice a week ). Again - little and often is the key. Stimulating the circulation like this will ensure that the tissues get the oxygen and nutrients needed for maintenance & health.

NB Excessive exercise, like any other form of stress depletes dietary nutrients, so supplementation is advised dependant on individual health status. See Nutrition below.

If you have any existing mechanical problems it would be wise to get advice from myself or our Physical Therapist before starting. Certain activities aggravate certain conditions! For other problems, such as cardiac problems then see your GP, myself or other appropriately qualified Primary Health Care Professional. Remember - the more you do, the more you'll feel like doing. If you feel your health is so poor that aerobic exercise is not possible, then the Aerobic Oxygen Exerciser ( otherwise known as The Chi Machine) may be your way forward. Regular use may improve health sufficiently to get you back to some sort of normality and increased physical activity. We hope to have information packs and a spare machine at the Centre so that people can try it for themselves.

Nutrition

Nutrients to slow degeneration of tissues and that are implicit in the maintenance and repair of tissues.

Simple antioxidants - Vit C - 500 mgs if no existing problems other than general stiffness. The most commonly known antioxidant is Vitamin C. Most of us are aware of it's benefits to the immune system, but it is less well known as an essential nutrient for maintaining the elasticity of the connective tissues. I usually recommend a Buffered or 'Low Acid' Vit C with bioflavenoids (these seem to perform a key role in Vit C absorption).

Strong antioxidants - Revenol (available at Holistic-Centre.org) - 1 a day as above, more if very stiff or to reduce joint inflammation.

Collectively these are known as antioxidants due to the nature of how the work. They slow the break down process by mopping up free radicals that cause oxidative damage. Oxidation is the breakdown of molecules and cells in the presence of oxygen. Like steel rusting, rubber perishing or fruit flesh turning brown. That doesn't mean that oxygen is the cause, it just means it?s part of the reaction. The reaction is set off by free electrons shooting off from unstable molecules and colliding with other molecules, causing a reaction. Antioxidants absorb these free radicals before they cause damage to the cells of the body.

The most commonly known antioxidant is Vitamin C. Most of us are aware of it's benefits to the immune system, but it is less well known as an essential nutrient for maintaining the elasticity of the connective tissues. I usually recommend a Buffered or 'Low Acid' Vit C with bioflavenoids (these seem to perform a key role in Vit C absorption).

Minerals - Copper, MSM, Glucosamine Sulphate, Silica, Boron.

Foot Notes

+ Fluid retention (oedema) - More common in females and is due to poor vein and lymph drainage, most commonly effecting feet, ankles & lower legs, but may contribute to carpal tunnel syndrome of the wrist. Other causes include:- a right side heart problem in later life or after an operation that has damaged or removed lymph nodes and vessels. One should look to improve drainage through exercise, massage, osteopathy and/or use of Chi Machine. Detailed information on oedema in general and the Chi Machine is available at the Centre. Other approaches may include TCM Acupuncture or Homeopathy.