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Basic Stretch Introduction




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To incorporate stretching into daily activity is a vital step towards self-gratification: stretching optimalizes blood circulation which heightens oxygenation of the cells; it’s cleansing and stretching is essential for the proper cellular development of an individual.


Stretching induces the brain to release neurotransmitters (such as Endorphin) which perpetuate sensations of greater physical comfort. The muscles are warmed by the increased blood flow, thus enhancing the decompression of the skeletal system: if blood fills the muscles, relaxation (“loosening”) instigates an optimal internal oxygen level. Fluid from the blood or “ooze” (lubricant for the bones) can fill (enter) the joints or surrounding (interactive) hydration sacs: it’s possible (and probable) to feel and be immediately relieved.


The distinction between ‘TENSIVE’ & ‘STATIC’ STRETCHING: tensive is an isotonic (flex) stretch; after a static stretch position has been achieved, FLEX (contract) the MUSCLE, hold (the static stretch form) or PULSE—squeezy—your body (parts or as a whole being).


To explain exactly: bending over to touch toes can be an   (1) ‘ACTIVE’ (2) ‘STATIC’ (3) ‘TENSIVE’ stretch, depending upon how long the bender is maintained. If it is a quick toe touch down repeated more than five times, it is active; when a toe touch down bender is held steady longer than (5 sec) five seconds, it is static: maintaining the static position but adding dimension to the static benefit, FLEX—tighten/constrict/relax repetitively—muscles of the LEGS & BUTTOCKS is tensive (or isotonic). If you care to examine this presentation of basic—safe, Full Range of Motion—stretches ‘ac sta-tive’ .


1. Straight off—at the start of each day by standing with TOEs & KNEEs turned out (…‘to a T’, left & right going away from forward center stare—BEND knees (to flow) UP & DOWN SQUAT (PLIE`) within a comfortable range for at least (5—10) five—ten repetitions, ACTIVE; extend (stabilize) the last (or lowest: “best one so far…”) extension (knee bend) for (5) five seconds, STATIC.


After accomplishing (then static stretch form) “squeezy” (by cognitive intentional and deliberate will) FLEX legs & buttocks for (30 sec) thirty second extension, TENSIVE or ‘ISOTONIC’. 


2. Bring (lift) one knee up towards the front of the CHEST & WAIST and by (hand) grasping the leg (at knee or quadriceps) while lifting and bending the knee upward (active). If possible, hold the lifted knee for about (5 secs) five seconds (static); constrict (tighten/tense) the leg/buttock muscle area you  can flex—no one area in particular until you realize (what’s  not sleeping) repetitions can be deliberate—and flex (constrict) relax (decompress) at least (5—10) five—to ten (pulses or events) actions (tensive).


3. Place  your hand on a firm surface (like a bathroom counter):  grab onto one leg ankle, lift up the held at the ankle leg, stretch  the bottom of (that leg’s) foot back and up towards buttocks;  repeat five (5) times on each leg (active). At the end of the 10th  repetition, hold highest extension (best foot to derrière action) for at least (5 sec) five seconds and then altercate (left/right, vice versa) leg form; repeat (at least 5 sec) five second hold  again (static). After stabilizing a static stretch form (this particular exercise), contract—squeeze (tighten and relax)—the muscles of the buttock & thighs (tensive).


4. Reach down (with a slight bend the knees) to touch hands to the floor and then stand while lifting the arms up high over the head to reach/stretch upward at the utmost capacity: “reps” (repetitions) for at least (5) five counts (active). At the end of the last far-reaching action, hold the highest stretch point for (5 sec) five seconds (static): then “suck in” (flex, contract, pulse: “twirk”) the diaphragm repeatedly (tensive). Bend over from the waist (down) to the touch the floor (active), hold that static (touch down) position: flex/pulse/twirk the buttock/thighs/diaphragm (5—10) five—ten actions (tensive). 


5. Circle arms in the widest range possible going from the front—up above the head—side to side and slightly back for a Full (5) five circles (active). Grab & Lift one arm by the elbow while bending the elbow: pull (the lifted arm’s elbow) the elbow towards the area behind the closest ear and hold the position for (5 sec) five seconds (static); flex—squeeze—contract the lifted (bent at the elbow) arm repetitively, (switch) altercate arms (tensive).


6. Turn head from side to (left/right) side repetitively (active); drop (lower) facial chin to front of the chest and hold form (static) for at least (5 sec) five seconds. While holding the static neck stretch form, try to touch the chin to the chest by flexing (contraction pulsing) at the bend of the neck (tensive).


7.  Standing squared off to the front, place one foot behind the other—frontal scissor—to lunge slightly forward/backward by altercating which (left/right) knee is bent and which specific leg is the leading leg: (5) five times fast is active. Prepare static stretch by holding a last lunge of each leg: after holding the last lunge stabile (static) for at least (5 sec) five seconds, flex/twirk/pulse muscles of the thighs & buttocks (tensively).


8. TRIANGLE: stretch and hold both (together) arms above the head to grip (grab or) grasp hands together. Keeping both hands clasped together, bend or lower both arms to straight ahead then back to straight up; in a straight up active position, turn clasped arms to the right/left side (s) and lower arms (with hands still gripped together) to oblique (abdominal/mid-height),  hold the static form.


After stabilizing static ‘triangle’,  face FORWARD—left/right—UP (5 sec) five seconds at each ‘pole’ (same form each time, different direction) position: flex/twirk and pulse what you can (tensively). It's like sketching with a structured triangle arm—two arms grasped together to act as one—through a triangle space space triangle.


9. Sit down on the floor or a sturdy bench, stretch both legs straight out forward flat to the floor (see FOTO on this page:  above center ‘Balletic Video’; Go Link Image also above center Balletic Video), lean over to hold toes for 30 seconds; flex/pulse for 30 seconds to total (a static tensive stretch) one minute. (“Sucking In” the stomach when bending forward from the waist—while both legs are extended straight out to the front sitting on a bench—eases unnecessary lumbar strain).


10. After accomplish #9 (stabilize #9), altercate raising (lifting) head, shoulders, torso up and to cross one leg over the other (i.e. one cross-legged: FOTO) by bending the knee of the leg being lifted to cross over the top of the straight leg. Stretch at a backward angle (reach behind), turn from side to side (active); hold the last turn of each side for (5 sec) five seconds (static), then flex/twirk/pulse the hip or any muscle you can flex/pulse “twirk” (tensively).


[TYF Statement 7/30/2014:


Muscles can go to sleep or develop a temporary paralysis under common circumstance (driving bouts and computer at desk workings, etc.)


Initiating active/static/tensive (‘ac-sta-tive’) stretching is how a person can realize self-control and competency. If any specific grouping of the muscle mass goes to “sleep” due to a lack of anatomically correct activity and a blood circulation deficit (resulting from perceived stress), the sleepy muscles can easily cause strain amongst other muscular area: like lumbar strain—sore lower back—because sleepy oblique & buttock force lumbar muscles to (chronically) do the labor of more than a fair share. ‘Basic Stretch’ (this information) could assist overcoming ‘IT’…


This is not a prescription: I have not yet prepared the ‘How To’ page for a home alone “stress test” (physical self-assessment) but the stretches listed are the safest, full range of motion (best beginner) exercises for anatomical (man/woman) propriety.]


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