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Quotes about Stretching from the world's top natural health / natural living authors

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"The low-intensity groups burned an average of 560 calories (three calories per pound) and lowered their scores by a third, about the same as the stretching group — and about as effective as a placebo. What this means for us is what I always tell people: some exercise is good, more is better (to a point). Trivedi and Dunn based the high dose on public health recommendations for exercise, which suggest thirty minutes of moderate aerobic activity on most days. If you weigh 150 pounds, that would translate into about three hours at moderate intensity per week." - John J. Ratey, MD, Spark: The Revolutionary New Science of Exercise and the Brain (Get the book.) "In one study, Trivedi and Andrea Dunn divided eighty depressed patients into five groups, four with exercise protocols of different intensities and frequencies and one control group assigned to supervised stretching only (to see if social interaction with the supervisors had any effect). They used calories burned per pound of body weight as the "dose" measure. The high-intensity groups burned an average of 1,400 calories (eight calories per pound) during the course of either three or five sessions per week." - John J. Ratey, MD, Spark: The Revolutionary New Science of Exercise and the Brain (Get the book.) "Members of the control group embarked on a stretching routine, and the others walked on treadmills, starting out at 40 percent of their maximum heart rate and ramping up to 60 to 70 percent. The only variable was fitness, and indeed, after six months, the walking group averaged a 16 percent improvement in their maximal rate of oxygen consumption (V02 max), which is a measure of the lungs' capacity to process oxygen. But the groundbreaking finding came from MRI scans before and after: those with improved fitness had an increase in brain volume in the frontal and temporal lobes." - John J. Ratey, MD, Spark: The Revolutionary New Science of Exercise and the Brain (Get the book.)

"As their name implies, they're signs of rapid or persistent skin stretching. This can happen to adolescents when they have growth spurts, or anyone else when they grow fat. Stretch marks are both hallmarks and permanent records of pregnancy. In fact, 90% of pregnant women have them. Stretch marks are also frequently found on the shoulders of bodybuilders. Stretch marks on the face, as well as the rest of the body, can signal long-term use or abuse of oral or topical corticosteroids." - Joan Liebmann-Smith, Ph. D., and Jacqueline Nardi Egan, Body Signs: From Warning Signs to False Alarms...How to Be Your Own Diagnostic Detective (Get the book.)

"They are the most common cause of pain in the buttocks and the pain called "sciatica." stretching these muscles helps to eliminate aches and pains. Materials: Doorway or archway, floor 1. Lie on the floor with your hip bone next to the doorjamb or arch. Your body is positioned through the arch or doorway, legs perpendicular to the wall. Alternatively, lie with your legs parallel to the wall. 2. Lift your leg that's closer to the doorjamb and place the heel of your foot on the doorjamb. 3. Straighten your elevated knee and make sure your other leg is flat on the floor. 4." - James Dowd and Diane Stafford, The Vitamin D Cure (Get the book.)

"CT, in women assigned to an intervention consisting of exercise facility and home-based moderate-intensity exercise compared to a stretching control group, with exercisers losing significant, but modest, body weight (?.4 kg); furthermore, a significant dose response was observed for greater body fat loss by DXA and intra-abdominal body fat loss by CT with increasing duration of exercise [62]. The Midwest Exercise Trial for overweight and obese (BMI 25.0-34." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"The exercises of ocular stretching are surely useful and beneficial for training for focusing at a distance, but the very same principles can be used successfully even in the opposite way, for focusing at a near distance (as it happens with sight worsening)." - David De Angelis, The Secret of Perfect Vision: How You Can Prevent and Reverse Nearsightedness (Get the book.) "If you are focusing and carrying out ocular stretching correctly, suddenly you will notice remarkably better and clearer vision. Keep trusting in the system and keep going with practice (solidifying the little improvements you have already achieved). 6. Can I wear glasses and/or contact lenses and improve my sight at the same time? Wearing glasses with your current dioptric power prescription (or even worse, wearing contact lenses) could hinder the improvements in training with the Power Vision System." - David De Angelis, The Secret of Perfect Vision: How You Can Prevent and Reverse Nearsightedness (Get the book.)

"Hatha yoga focuses on easy stretching and holding poses while integrating breathing into each movement. Iyengar yoga, a form of hatha, incorporates similar poses but focuses more on holding poses longer, which builds balance and strength. Both forms of yoga can significantly reduce stress and promote total body relaxation. Evidence that yoga promotes relaxation and reduces stress has been measured scientifically." - Steven V. Joyal, What Your Doctor May Not Tell You About Diabetes: An Innovative Program to Prevent, Treat, and Beat This Controllable Disease (Get the book.) "You can also do a mixture of dynamic and static stretching as part of your cooldown. Chest Stretch 1. Stand with your feet slightly wider than shoulder width apart. Keep your knees slightly bent. 2. Hold your arms out to the side, parallel with the floor, with palms facing forward. 3. Stretch your arms back as far as you can, and hold that position for twenty seconds. 4. Return to the starting position, and repeat the stretch once more. Upper Back Stretch 1. Stand with your feet slightly wider than shoulder width apart, knees slightly bent. 2." - Steven V. Joyal, What Your Doctor May Not Tell You About Diabetes: An Innovative Program to Prevent, Treat, and Beat This Controllable Disease (Get the book.) "The importance of joint-mobility exercises and dynamic stretching is often overlooked, but these activities are crucial for maintaining the integrity of your joints, ligaments, and tendons and your muscle elasticity as you age. These simple exercises help lubricate the joints, improve range of motion, and keep the body functioning optimally by stimulating the circulation of synovial fluid around the joints. We strongly encourage you to include a few of these joint-mobility exercises as part of your warm-up routine." - Steven V. Joyal, What Your Doctor May Not Tell You About Diabetes: An Innovative Program to Prevent, Treat, and Beat This Controllable Disease (Get the book.) "Effects of differential stretching protocols during warmups on high-speed motor capacities in professional soccer players. J Strength Cond Res 2006 Feb; 20(l):203-7. Melov S et al. Resistance exercise reverses aging in human skeletal muscle. 2007; PLoS ONE 2(5): e465. doi:l0.1371/journal. pone.0000465 Puetz TW et al. Effects of chronic exercise on feelings of energy and fatigue: A quantitative synthesis. Psychological Bulletin 2006 Nov; 132(6):866-76. Smith TC et al. Walking decreased risk of cardiovascular disease mortality in older adults with diabetes." - Steven V. Joyal, What Your Doctor May Not Tell You About Diabetes: An Innovative Program to Prevent, Treat, and Beat This Controllable Disease (Get the book.)

"If this system does not work properly, you must use the active ocular stretching exercises that are prescribed in the Power Vision System. Such exercises bring about improvement in both visual function and the focusing system. 3. Myosis: This process produces contracting pupils. This is required to modify the depth of field—to achieve sharper focus. 4." - David De Angelis, The Secret of Perfect Vision: How You Can Prevent and Reverse Nearsightedness (Get the book.)

"I saw a video the other day showing the neurons stretching out, looking for connections. Our brains are just hungry for connections, hungry to communicate, hungry to reach out and make new neuronal connections so that we can maintain our intelligence. At his institute in Tucson, Arizona, Dr. Khalsa offers the Brain Longevity program, which consists of four pillars: 1. Nutritional modification, including a 15 to 20 percent fat diet. Adding breast of chicken, fish, and nonanimal protein products such as tofu is helpful. Certain fish are especially good for the brain." - Gary Null and Amy McDonald, The Food-Mood Connection: Nutrition-based and Environmental Approaches to Mental Health and Physical Wellbeing (Get the book.)

"Ideally, a well-rounded and comprehensive exercise program includes cardio work, strength training, and stretching. These three activities each provide unique benefits that your body needs to achieve and maintain peak performance. Today, with so many choices and options for exercise, and a million ways to fit your exercise in even if you have a busy life, there's no excuse for living a sedentary lifestyle. You don't have to join a gym or commit to unrealistic workouts." - Brenda Watson and Leonard Smith, The Detox Strategy: Vibrant Health in 5 Easy Steps (Get the book.) "These involve stretching flexible elastic bands or tubes, which provides a progressive stimulus to your muscles to help build lean mass and increase strength. This approach, used initially in rehabilitation settings, is rapidly becoming ing through the optional liver and heavy metal cleanses (these will be described in full detail in Chapter 5). Don't rush the program, by trying to do both the basic cleanse and heavy metal cleanse, for example, at once. Follow the sequence as recommended. It's important to take a slow, gradual approach. This will help you avoid possible cleansing reactions." - Brenda Watson and Leonard Smith, The Detox Strategy: Vibrant Health in 5 Easy Steps (Get the book.) "During this period of time, you'll want to drink some water and relax in a quiet environment, while gently stretching your fatigued muscles, one group at a time. MIND YOUR SPIRIT Exercise is not always about strenuous movement and sweating it out on a treadmill or long walk. Sometimes we need to exercise more than our physical bodies by addressing and nurturing that all-important mind-body connection. Just as science has proven time and time again the benefits of exercise, so it has with relaxation and stress-reduction techniques." - Brenda Watson and Leonard Smith, The Detox Strategy: Vibrant Health in 5 Easy Steps (Get the book.) "Yoga, which I like to do, focuses on stretching and controlled breathing. It's empowering to know that something as simple (and free) as breathing can be a powerful tool to build health. ENERGIZING DOES A BODY GOOD It comes as no surprise that exercise is an important element in a health-building regimen. It's of course one of the most important things you can do for your overall health." - Brenda Watson and Leonard Smith, The Detox Strategy: Vibrant Health in 5 Easy Steps (Get the book.)

"Flexibility: stretching keeps us limber and flexible. Balance: Practicing balance through activities like yoga will help avoid falls. raw, but really, whatever is handy. I am not a nutritionist, and I don't profess to be." Another thing that helps keep the weight off is drinking water, Wareham noted, as, almost in gentle rebuttal, his wife entered and gave us both a glass of cranberry juice. "I became aware some years ago that water is highly important to health, and I do make an effort to drink a lot of it." - Dan Buettner, The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest (Get the book.)

"Repeat a few times. Leg stretching þ Lie on your back, bend one leg and gently raise towards your chest. þ Clasp both hands round your knee and pull the knee as far as you can into your chest, breathing out for the count of 2, 4 or 6 seconds (increase the time as you become practised at the exercise). þ Release your leg, lower to floor slowly, relax. þ Repeat with the other leg. þ Repeat whole exercise five or six times. Don't think about breathing in, just let it happen naturally." - Dr Ron Roberts, Asthma Controlled Naturally: Techniques That Work (Get the book.)

"Here we see the rain serpent, stretching across the sky, belching forth torrents of water. Great streams of water gush from the sun and moon. The old goddess, she of the tiger claws and forbidding aspect, the malevolent patroness of floods and cloudbursts, overturns the bowl of the heavenly waters. The crossbones, dread symbol of death, decorate her skirt, and a writhing snake crowns her head. Below with downward-pointed spear, symbolic of the universal destruction, the black god stalks abroad, a screeching owl raging on his fearsome head." - Joseph Campbell, The Hero with a Thousand Faces Joseph Campbell (Get the book.)

"No need to hurry, but do think about breathing out while you are lazily stretching. 11 Lie on your front and do push ups, either from the knees or if you are able to, the feet. Breathe out during each push up, then relax and allow breathing in just to happen. You may only be able to achieve a few push ups, but do as many as you can, remembering to breathe out. Stop, rest and relax before continuing. 13 Turn onto your side, do 5-10 side leg raises each side, breathing out as you raise your leg and in as you lower it. 14 Lie on your back flat on the floor with arms and legs outstretched." - Dr Ron Roberts, Asthma Controlled Naturally: Techniques That Work (Get the book.)

"Get involved in exercise such as walking, swimming, skipping, using an electrically tuned mini-trampoline, aerobics, strength training, stretching, and so forth. Have times for breathing deeply, including diaphragm breathing, to increase oxygen absorption and reduce stress. Get adequate sleep and rest, including naps if required. These are the periods when your body heals and generates new energy. Relax and take time to do things you enjoy. Adopt positive attitudes of gratitude, appreciation, forgiveness. Define your purpose in life. Set goals, and make plans to achieve them." - Ron Garner, Conscious Health: A Complete Guide to Wellness Through Natural Means (Get the book.)

"It is important to stretch before and after aerobic activity, with lighter stretching prior to your workout and more intense stretching after the activity, when you are well warmed up. Before you stretch, get your muscles warm! If you are new to exercise, you will need to do light exercise for at least five minutes before stretching. Certainly, any stretching regimen will help, but the practice of yoga has been especially rewarding for many people. Incorporating even simple breathing techniques and stimulating exercises adds a useful dimension that enhances fitness at many levels." - Brenda Davis and Tom Barnard, Defeating Diabetes (Get the book.) "Like aerobic exercise and strength training, stretching should involve gradual but significant challenges for maximum improvement. A good stretching program will put a lot of emphasis on proper mechanics and alignment, in order to reduce risk of injury. Static stretching (going into a position and holding it for at least ten seconds) is among the most effective methods of reducing muscle soreness and increasing flexibility. In addition, this type of stretching rarely results in injury." - Brenda Davis and Tom Barnard, Defeating Diabetes (Get the book.)

"Imagine that the slope down which the avalanche falls is a five-hundred-mile-wide ribbon of grassland, stretching from China's river valleys and the Altai Mountains of southern Siberia to the northern shores of the Black Sea. Imagine standing at the terminus of the slope, watching the avalanche, which has been uprooting trees, smashing buildings, and destroying everything in its path for every one of three thousand miles, and you may be able to approximate the impact of the arrival of the horsemen of the Eurasian steppe on the more settled peoples of the west." - William Rosen, Justinian's Flea: The First Great Plague and the End of the Roman Empire (Get the book.)

"Because of the physical limits that get pushed, one may find that praying harder can help move beyond the boundaries of the flesh and approach the realm of spirit where direct communication can occur. This stretching of our physical confines is a way to make more room for spirit to inhabit us, enhancing our creative personal power. During the solstices, equinoxes, and many cross-quarter days between them, we honor the turning of the wheel of the year with a sweat lodge." - Pam Montgomery, Plant Spirit Healing: A Guide to Working with Plant Consciousness (Get the book.)

"Eastward of him lay stretching a broad, fallow field, in the middle of which arose a mighty hill, and on the summit of the hill a gigantic tree. The resin of that tree was transpar- 18 Hull, op. cit., pp. 174-176; from the Book of Leinster, 77 (Stokes and Windisch, op. cit., pp. 368-377). Compare the transfiguration of Krishna, supra, pp. 231-234 and Plate IV; see also Plates II and XII. ent and sweet scented, the bark never dried or cracked, the sap shone silver, the luxuriant leaves never wilted, and the catkins resembled a cluster of reversed cups." - Joseph Campbell, The Hero with a Thousand Faces Joseph Campbell (Get the book.)

"As the industry learned how effective it could be in stretching demand, it began to drift away from its ethical moorings," he testified. As an example, he described how Abbott had decided to market a drug to patients suffering from Lou Gehrig's disease, even though the company's scientists had little reason to believe it would help them. The disease, also known as amyotrophic lateral sclerosis or ALS, is a cruel and fatal one; patients rapidly lose control of their muscles until they are paralyzed." - Melody Petersen, Our Daily Meds: How the Pharmaceutical Companies Transformed Themselves into Slick Marketing Machines and Hooked the Nation on Prescription Drugs (Get the book.)

"For arthritis sufferers, stretching and range-of-motion exercises (slowly moving the joints through their full range), strength training, as well as aerobics are most beneficial. Also, according to the Arthritis Foundation, yoga provides relief for arthritis pain. Yoga is an ancient discipline based on the Hindu practice of mind-body unity. It combines stretching, strength training, and range-of-motion exercises with mental and spiritual training; most forms include breathing and meditation techniques." - Jan Lovejoy, Get Balanced-the Natural Way to Better Health with Superfoods (Get the book.)

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