Stretching is Vital

Muscles and ligaments get tight after strenuous workout sessions.  when we are properly motivated, in particular to achieve a specific goal, we fully invest ourselves into leaving an attitude of "no pain, no gain."  ow do we get rid of that pain in order to gain more so we can achieve our fitness goals?  Simply by stretching out our muscles and fueling them with the right nutrients is were we can get the most out of our body.

The best time to stretch is at the conclusion of your workout.  Your muscles are warm, blood is circulating to the joints and ligaments, also stretching at the end of your exercise provides as an effective cool down.  Below I have my top five stretches listed for all major body parts. First some helpful reminders are needed to clearly understand what you are about to engage in. Each stretch should not exceed 30 seconds and treated with compassion.  Know your limits and do restrain yourself from forcing.  This will only irritate the body part causing injury.

1. V stretch (standing) - for the hamstrings

2. half pigeon - for the quadriceps 

3. backward bend (camel) - lower back, front hip

4. pectoral/upper back stretch

5. Deltoid Stretch - shoulders and upper back

These five stretches massages your muscles into elongating the total body and contributes towards lean muscle development.  The soreness you get the next day from a workout will be there but now the additional stretching will allow you to gain more for your next workout.

Oral Health

One of the first body parts we observe on a person is their face.  The face carries an abundant of distinguishable physical features that illuminate brighter on some than others.  The physical makeup include eyes, eyebrows, nose, ears, lips, and teeth.  We greet each other smiles and sometimes frowns but what's important is the health our teeth display when we meet.  Here are a few tips on how to keep low amounts of dental carries away from your mouth that could erode your teeth or even cause an infection.

1.  Pre-brush mouth wash:  This type of mouth wash not only gives you clean breath but it whitens teeth in the process.  Name brand and store bands carry Pre-brush mouth wash with no major differences other than the name.  Both have the same percentage of alcohol (approximately 8%) and inactive ingredients which makes it viable for oral health.

2.  Flossing:  Once the oral bacteria has been rinsed and spit down the sink, flossing further loosens the dental carries in between the teeth.  Floss along the curves on the teeth and along the gum line.  If you are bleeding when you floss it's either because your gums are sensitive to the brand new flossing or you are flossing too hard.  Be gentle with your gums, you only have one set.

3. Brushing:  Brush in circles!  Please do not scour your teeth like Comet cleaner in your bathtub.  No elbow grease is needed.  This will cause the enamel (a film that protects your teeth) to diminish which will cause sensitivity to foods.  Be gentle. In front, behind, and on top of the teeth should thoroughly be brushed to ensure cleanliness.  Types of toothpaste is of personal choice, however if you do suffer from sensitive teeth you might want to use Proamel or Colgate.  Otherwise Crest or Arm&Hammer are highly recommended.

These three steps not only provide a great opportunity for oral health but makes a lasting impression on strangers.  A great smile shows confidence.  Practicing oral health is the first step in seizing that confidence.

L. Jermaine Russell M.S.

Independent Microbiological Scientist

Twitter: Health4Soul
E-mail: jrussell.health@gmail.com