Stretching for adults at Capital Circus Ottawa
Stretching is a very important and useful element of any training, which should never be forgotten, both for children and adults. But the methods and goals of exercises to develop flexibility in children and adults are very different. For children, it is primarily important to improve the elasticity of muscles, ligaments, and joint capsules and increase the amplitude of movements in different parts of the body, while for adults, especially those leading a passive lifestyle, stretching ensures good health and well-being.
The same goes for all the other joints and muscles. If they do not work, it will lead to impaired blood circulation in all organs. For example, most women who lead a sedentary lifestyle actively develop varicose veins because of poor blood circulation in the lower extremities.
Here at Capital Circus School, we stretch a few times a week because we know that the lack of movement causes them to become stiff and the muscles to ache. Everyone knows that people who work in offices at a computer for an average of nine hours a day risk getting unpleasant diseases. In the unchanged sitting position the cervical, thoracic and lumbar spine are under the most strain. As a result, osteochondrosis develops in the cervical vertebrae, which causes constant pain and greatly affects performance. In addition, the posture deteriorates, and there is a curvature of the spine, which can result in pinched nerves. All this leads to a decrease in the intensity of blood flow to the brain and, consequently, to headaches and visual impairment.
Of course, these problems can be avoided if you start exercising in time. Join the stretching and mobility group at Capital Circus School in Ottawa. It is understandable that many people find it difficult in their busy schedule to find time to exercise, but, in order to feel good, it is enough to daily carry out at least a small warm-up with elements of stretching.
For example, you can warm up the joints, neck, and back, even without taking a break from work, and it will take you no more than five minutes several times a day. But a good feeling will be guaranteed for the whole day. And after the day’s work, you can go to the gym for stretching or to a fitness club for a group class on stretching, as well as practicing on their own in the street in the park.
What are the main benefits of stretching for adults?
Stretching has a very significant effect on the adult body. It increases muscle elasticity and joint mobility, which improves blood circulation. Stretching relieves back pain, and joint pain helps to avoid salt deposits, as well as quickly relieves stress, allowing you to relax physically and emotionally. But to achieve a positive effect, you must not overdo it. In this case, the main thing is not to rush.
Capital Circus School in Ottawa provides professional stretching that can be performed at any age and physical fitness, including men.
There are several types of exercises to develop flexibility – regular stretching, pilates, and yoga.
Stretching classes include many exercises to develop flexibility of various muscle groups and joints. This workout is suitable for absolutely everyone.
Pilates is more conducive to the development of joint mobility, including elements of static exercise, including a small pumping of the muscles. Obese people will have a hard time with Pilates. Yoga is aimed at mental and physical relaxation with elements of stretching. But the classes also include balance exercises, including simple acrobatic elements such as birch on the shoulder blades, headstand, handstand, etc.
Some methods and guides for flexibility training from a Capital Circus School in Ottawa
1) Stretching should be done after a good warm-up, when your muscles are warmed up, and in a calm mode, without sharp jerks and strong pains, first in a static mode until the muscles adapt to the stretching, and then gradually add dynamic movements. As a result, after a competent workout, your well-being and mood will improve significantly. You will feel relaxed and comfortable. But in the morning the first time, your muscles will be sore, as after any physical activity.
2) If at first, you doubt that you know how to stretch properly, it is better to contact a trainer at a Capital Circus School and attend a group or private class on stretching.
3) The manifestation of a certain level of flexibility depends on the anatomical structure of the joints, elasticity of muscles and ligaments, muscle tone, the general functional state of the body, and on external conditions.
4) During training you should take into account the following factors:
– Usually before 8 – 9 a.m. Flexibility is reduced, but training for its development at this time is very effective. In cold weather, when the body cools down, flexibility decreases, but when the ambient temperature rises, after the warm-up – increases;
– Muscle fatigue negatively affects their elasticity, so do not be frightened if you find it much harder to do stretching after an increased workout;
5) Methods of flexibility training:
– multiple stretching – perform the exercise with a small amplitude of movement with a gradual increase in the number of times;
– Static stretching – during the exercise, hold one position for 10-15 seconds and then increase the time, including with the help of a partner.
6) The main condition for achieving results is regular training. Start with one class a day for 10-15 minutes, gradually increasing the load. Ideally, stretching should be done every day, but at least three times a week.
How does age affect stretching?
Indeed, age affects the level of flexibility you can achieve through exercise. The earlier you start stretching, the easier it will be when you are older, but as long as the stretching is constantly maintained.
The mobility of large body parts increases from age 7 to 13 to 14 and stabilizes until age 16 to 17, and then begins to decline. At this age, it is recommended to work actively on flexibility, using dynamic and static exercises. If after 13-14 years not to do stretching exercises, it will begin to deteriorate.
And vice versa, even at the age of 35 – 40 years, after regular exercise, stretching improves and can even exceed the level that it was at a young age.
At Capital Circus School in Ottawa, we have collected a set of stretching exercises for adults, which you can perform daily for a small warm-up as well as during a full workout. It will allow you to improve muscle elasticity, joint mobility, and blood circulation in the body, relax and maintain good health.
Exercises to warm up your neck, shoulder joints, and back:
1) Put your elbows behind your head. Lift one arm up, bend it in the elbow behind the head and pull it to the shoulder blade, additionally press on the elbow with the other hand. Then repeat this exercise with the other hand for 5 – 10 seconds each.
2) Stretch the shoulder joints. Facing the wall, put your hands against it, so that your torso is horizontal to the floor, and press your shoulders so that they sag below the wrists – 2 approaches of 10 times.
3) Head bends. Sitting on your knees, back straight, first perform smooth head bends to the right/left, then turns to the right/left, then head rotation, and at the end press your hands a little on the back of the head and pull the head forward – 5 times each exercise.
4) Torso bends to the right/left. Standing, feet shoulder-width apart, hands at your waist, perform bends to the sides. Then repeat the same with one arm raised and later with two. Then stand with your legs apart, hands at your waist and perform smooth right/left turns, then your arms can be straightened a bit, and repeat the exercise, gradually increasing the amplitude of the turn. Perform these exercises 5 times on each side.
5) “Ring”. To stretch your back, lie on your stomach, rest your straight arms next to your stomach and pull your head back, then bend your legs and pull your toes to the back of your head, you will get a “ring,” stay in this position for 5-10 seconds/2 sets.
6) Basket. This exercise is a little like the previous one. Initial position: lying on your stomach, reach back to your feet and catch them on the outside by the ankle. Then arch your back, lift your shoulders and head up, and try to straighten your legs slightly towards the ceiling. At the same time, you need to hold onto your legs with your hands all the time. Hold this position for a few seconds, then lower yourself to the floor and, after resting, repeat the exercise again.
Exercises for stretching legs:
1) Warm up the ankle joints. Sit on the floor, stretching your legs forward and resting your straight arms behind you. Extend your toes forward first, then pull them toward you – 10 times. Then perform outward/inward circular rotations of the ankle 10 times to each side. Then, standing with your hands on the wall, lift one toe, then the other, then both (10 times on one foot, 20 times on both feet).
If you have questions and would like to improve your health and posture, feel free to contact Capital Circus School and sign up for the stretching and flexibility session.