Optimize Your Performance Using the Stretch Rope

Having trouble touching your toes? Do you want to be able to tie your shoes when you’re sixty? If you don’t want your body’s abilities to determine your footwear, we suggest you begin stretching today!

Stretching increases range of motion, flexibility and performance. It allows more blood supply to reach our muscles which can decrease our recovery time after strenuous exercise. A recent study conducted by the Group Health Institute of Seattle found that stretching also plays a big role in relieving back pain benefits lasting up to seven months. Even with all of these benefits most people still don’t take the time to incorporate stretching exercises into their routine.

Here at EZIA we use many different tools that ensure you get the most out of your workout. By implementing the stretch rope into your routine you will notice a difference in your flexibility and performance. The stretch rope has the ability to sustain resistance in all directions. This results in activating the flexor and extensor muscles. A flexor is a muscle that causes the angle between bones to decrease. For example, when we are doing a bicep curl the angle between the humerus in relation to the radius and ulna decreasing, causing flexion. An extensor is a muscle that causes the angle between bones to increase. An example of this is when we are activating the triceps. We are decreasing the angle from the humerus to the radius and ulna, causing extension.

The stretch rope is a great tool because it can be taken anywhere. It is light weight, compact and you can pack in your luggage for your next business trip. These exercises can be done between meetings in your hotel room. Sick and tired of watching commercials? Relax and get more comfortable by doing a couple stretching exercises. Try using the Stretch Rope for the following exercises and let us know what you think. We sell stretch ropes on our online store.

Keep reading below for some great stretches using the stretch rope to activate, your hamstrings, IT bands and glutes, quadriceps and hip flexors, and shoulders and triceps!

STRETCHING TIPS:

• Maintain a steady breathing pattern when in stretch position.

• Maintain good posture to prevent injury

• Hold stretch for 15-30 seconds.

• Stretching should NEVER be painful. Stop if you feel any sharp pain or extreme discomfort.

1. STRAIGHT LEG HAMSTRING STRETCH

Lay on your back and wrap the rope around your right leg. Activate your opposite leg pushing your heel forward as far as possible. Lift the straight leg in the air and hold in place to adjust the resistance.

2. IT BAND AND GLUTEUS MAXIMUS STRETCH

Lay on your back wrap rope around your foot. Activate opposite leg to keep it on the ground. Grab rope with opposite hand, keeping toes pointing to the ceiling. Lift your leg across your body using the rope to help with resistance until your feel the stretch.

3. QUADRICEPS AND HIP FLEXOR STRETCH

On your stomach wrap rope the top of one foot. Activating opposite leg for stability. Be careful not to hyperextend your back as your lifting your leg off the ground. Pull your heel to glute using rope to assist resistance while activating quads and glutes to feel stretch.

Quadricep Hip Flexor stretch

4. SHOULDER/TRICEP

This is a great exercise to stretch your shoulders and triceps at the same time. Standing, grab the rope with your right hand (over) reach back and grab with the left hand (under). Pull and tighten resistance as needed. Hold, and repeat with left arm.

References

I. KJ, S., DC, C., RD, W., AJ, C., RJ, H., K, D., & RA, D. (2011, October 24). A randomized trial comparing yoga, stretching, and a self-care book for chronic low back pain. Group Health Research Institute.

II. Omari, Joseph. Long Head vs. Short Head. N.p., 19 Dec. 2011. Web. 29 Mar. 2013. <http://spadeliving.blogspot.com/2011/12/long-head-vs-short-head.html#!/2011/12/long-head-vs-short-head.html>.