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The
three contortions that the illustrations with this column depict
are stretches. The first one, where the palm of one hand is shown
being bent backwards is a stretch that targets the muscles of
the fore-arms. The second one, where the elbow points upwards,
is a stretch targeting the triceps. The third, where one arm is
stretched across the chest and pressure is applied on the elbow,
is a stretch for the shoulder muscles. These are just examples
of stretches that target three muscle groups. There are stretches
that target every muscle in the body, most of which are easy to
do.
Why am I jabbering about stretches? Because
they are the most overlooked part of any exercise regime. Stretching
before and after exercising acts as warm-ups and cool-downs, respectively,
and is proven to minimise sport and exercise injuries. Muscles
that aren't warmed up are more prone to rupture than those that
are. Warm-ups increase the circulation of blood to the muscles
that are being stretched and thus prevent injuries later during,
say, a weight training session that follows the stretching. Moreover,
stretching also increases flexibility of muscles and, hence, improves
physical fitness.
A good muscle stretch is when a nerve in
the muscle triggers a reflex, making the muscle resist the stretch-stretch
reflex. Stretches relieve muscle tension and allow the muscle
to relax and cover a greater range of movements with more flexibility
and less stiffness.
Besides a full body stretch before an exercise
session, stretching is also useful during weight-training exercises.
As a rule, try and stretch the muscles employed during an exercise
after every two sets of the exercises. Thus, if you're bench-pressing,
do two sets and then stretch your chest muscles before your do
your third stretch.
There are some ground rules, though, for
stretches. First, don't over-stretch your muscles; stop at the
point that the stretch begins to hurt. Second, don't hold your
breath but breathe normally during stretches. Third, don't rush
your stretches by jolting your muscles sharply; make the movement
slow and gradual.
Many instructors/trainers suggest extra focus
on stretching muscle groups that you are likely to use more during
your exercise session. Thus, if you are planning to do squats
for your thighs and glutes, stretch your thigh muscles before
you begin; if you're exercising your arms, focus on stretches
that target your triceps, biceps and forearms. Another tip: in
a full body stretching session, begin by stretching the largest
muscles of your body first. The largest muscles in your body are
your quadriceps and glutes (thigh and butt muscles) and latissimus
dorsi (back muscles).
-Muscles Mani
write to musclesmani@intoday.com
Caveat: The physical exercises
described in Treadmill are not recommendations. Readers should
exercise caution and consult a physician before attempting to
follow any of these.
ALL
ABOUT HEARTBURN
Ever
heard of heartburn? no? How about gastric attack? Well, in medical
terminology, there's no such term as gastric attack; what people
call a gastric attack is actually heartburn, according to Dr Sanjay
Sikka, Senior Consultant at the department of Gastroenterology
& Hepatology, Indraprastha Apollo Hospitals, Delhi. Here's
a quick primer on the ailment:
Heartburn ain't heart attack: People
often confuse heartburn with heart attack since the symptoms are
similar, but the former is merely a digestive problem. It is caused
by stomach contents regurgitating into the oesophagus, which,
unlike the stomach, isn't made to withstand acid present in the
stomach to digest food, and so gets irritated and inflamed. Why
does this happen? It happens if a muscle at the bottom of the
oesophagus that helps retain acid in the stomach malfunctions.
Symptoms: Burning pain in the centre
of the chest (especially after eating) and in the throat, sour
or bitter taste in the mouth, difficulty in swallowing, pain in
one or both hands, belching, etc.
Causes: Heartburn is usually caused
by erratic work hours, smoking, drinking alcohol, obesity, and
a diet heavy on food rich in fats and spices.
Treatment: Antacids can provide some
relief. However, if the symptoms are severe or there are complications
and medical treatment doesn't help, doctors may recommend surgery.
Prevention: Heartburn can be prevented
by including fibre in the diet, eating smaller, more frequent
meals, and reducing the intake of acid-stimulating foods and beverages.
-Roopali
Joshi
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