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5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> </head> <body lang=EN-US link=blue vlink=purple style='tab-interval:.5in'> <div class=Section1> <p class=MsoNormal style='margin-left:120.0pt;text-indent:-120.0pt;tab-stops: 120.0pt;mso-layout-grid-align:none;text-autospace:none'><b><span style='font-family:"Calibri","sans-serif";mso-bidi-font-family:Calibri; color:black'>From: </span></b><span style='font-family:"Calibri","sans-serif";mso-bidi-font-family:Calibri; color:black'>Mike Ryan [miker@mikeryanfitness.com] <o:p></o:p></span></p> <p class=MsoNormal style='margin-left:120.0pt;text-indent:-120.0pt;tab-stops: 120.0pt;mso-layout-grid-align:none;text-autospace:none'><b><span style='font-family:"Calibri","sans-serif";mso-bidi-font-family:Calibri; color:black'>Sent: </span></b><span style='font-family:"Calibri","sans-serif";mso-bidi-font-family:Calibri; color:black'>Tuesday, February 10, 2009 12:16 AM <o:p></o:p></span></p> <p class=MsoNormal style='margin-left:120.0pt;text-indent:-120.0pt;tab-stops: 120.0pt;mso-layout-grid-align:none;text-autospace:none'><b><span style='font-family:"Calibri","sans-serif";mso-bidi-font-family:Calibri; color:black'>Subject: </span></b><span style='font-family:"Calibri","sans-serif";mso-bidi-font-family:Calibri; color:black'>Add years of health in just 14.4 minutes a day <o:p></o:p> </span></p> <p class=MsoNormal><o:p>&nbsp;</o:p></p> <table class=MsoNormalTable border=0 cellspacing=0 cellpadding=0 width=932 style='width:699.0pt;mso-cellspacing:0in;mso-yfti-tbllook:1184;mso-padding-alt: 0in 0in 0in 0in'> <tr style='mso-yfti-irow:0;mso-yfti-firstrow:yes;height:122.25pt'> <td width=928 valign=top style='width:696.0pt;padding:0in 0in 0in 0in; height:122.25pt'> <p class=MsoNormal><img id="_x0000_i1025" src="https://www.mcssl.com/merchantLogos/130704/title_Email.jpg"></p> </td> </tr> <tr style='mso-yfti-irow:1;height:11.25pt'> <td valign=top style='padding:0in 0in 0in 0in;height:11.25pt'> <div class=MsoNormal align=center style='text-align:center;mso-line-height-alt: 11.25pt'> <hr size=2 width="100%" align=center> </div> </td> </tr> <tr style='mso-yfti-irow:2;mso-yfti-lastrow:yes;height:6.25in'> <td valign=top style='padding:0in 0in 0in 0in;height:6.25in'> <div> <p class=MsoNormal style='margin-bottom:12.0pt'>Hello,</p> </div> <p>Have you noticed that you're less flexible than you once were?&nbsp; Experiencing stiffness in your muscles or joints as you try to reach up high or bend down to pick something up?&nbsp; What about discomfort during your day?&nbsp; </p> <div> <p class=MsoNormal>You're not alone....it's a normal phase of aging caused by loss of flexibility.&nbsp; But this doesn't have to be a problem--if you're wise enough to invest a small amount of your day to flexibility training.<br> <br> Think this isn't important or doesn't apply to you? Think again.&nbsp; One of the biggest mistakes I continually see is the lack of importance placed on flexibility. <br> But make no mistake about it.&nbsp; If you don't stretch properly, you <em>will </em>get injured.&nbsp; Maybe not today.&nbsp; Maybe not tomorrow.&nbsp; But eventually you'll find yourself on--as we say in professional sports--&quot;the coach's injury report&quot;.</p> </div> <div> <p class=MsoNormal><br> Flexibility is that important.&nbsp; It helps you to:<br> ·&nbsp;Move <em>comfortably</em> through your day to complete your activities...like bending over to tie your shoes or reach into the backseat<br> ·&nbsp; Improve coordination<br> ·&nbsp; Prevent injuries<br> ·&nbsp;Improve circulation<br> ·&nbsp;Reach your full potential...flexible, stretched muscles perform much better than tight ones<br> ·&nbsp;Maintain the range of motion in your joints</p> </div> <p>And stretching helps blood and nutrients travel to your joints, ligaments and tendons helping them to not only maintain but to IMPROVE <u>your ability to move with less effort</u>!&nbsp; </p> <div> <p class=MsoNormal>Don't like stretching?&nbsp; Truth be told, I used to dislike stretching when I did it the &quot;old school&quot; way.&nbsp; Here are updated tips to make your flexibility program more effective <em>and enjoyable</em>: <br> <br> <strong>Proper warm-up:</strong> The ONLY way you'll get more flexible is if you properly warm up.&nbsp; Understanding the muscles you use the most during your workout helps. Next warm-up with easy walking or light jogging before you stretch.&nbsp; Warming up your muscles makes stretching <em>much more valuable</em>.&nbsp; </p> </div> <div> <p class=MsoNormal><br> <strong>Breathing is Key:</strong>&nbsp; The <strong>most important tip</strong> for success: <u>Breathing</u>.&nbsp; (Makes stretching more enjoyable too!) <strong>Most common error</strong>:&nbsp; Holding your breath while stretching.&nbsp; Slow and relaxed breathing creates two vital benefits:&nbsp; Your body and all your muscles relax--maintaining the new elongation you've achieved.&nbsp;&nbsp; Secondly, it creates a soothing and peaceful feeling.&nbsp; Your body and mind then wants to reproduce this enjoyable feeling every time you stretch. (Don't you agree this sounds more appealing than the painful and uncomfortable sensation you remember?)</p> </div> <div> <p class=MsoNormal><br> <strong>Massage:</strong> Elite athletes use the secret of massage to loosen their muscles.&nbsp; Massage assists you to become more flexible--faster--and also moves you beyond any flexibility &quot;walls&quot; you've hit.&nbsp; (Look for an upcoming email where I'll discuss the secret tools I use for performing self massage and release soft tissue work.)</p> </div> <div> <p class=MsoNormal><br> <strong>Pre-stretch your muscles:</strong> Muscles in your body are connected and intertwined.&nbsp; To <em>properly stretch</em> your major muscles...like your quads for example, you have to stretch the other muscles intertwined with the quads first.&nbsp; In other words, ease into it. Too much, too fast can be painful and cause harm.</p> </div> <div> <p class=MsoNormal><br> <strong>Hold, don't bounce:</strong> Reach your limit, then hold the stretch for 5 sloooow breaths. (For the reason previously stated)&nbsp; Do the stretch again and try to reach just a bit further this time and hold again. </p> </div> <div> <p class=MsoNormal><br> <strong>Don't cut stretching short:</strong>&nbsp;&nbsp; Put aside 1% of your day--just 14.4 minutes--to stretch. Do this and you'll improve your health for years to follow.&nbsp; Short on time?&nbsp; Better to cut your workout short than your stretching routine.&nbsp; Yes, it's that important.</p> </div> <div> <p class=MsoNormal><br> <strong>Posture plays a roll:</strong> Flexibility improves posture...and practicing good posture improves your flexibility.&nbsp; Two of the most flexible types of athletes you see are dancers and gymnasts--and every dancer and gymnast I've ever met has great posture.&nbsp; Coincidence? I think not. </p> </div> <div> <p class=MsoNormal><br> The above tips also play a key role in recovering from injuries.&nbsp; Take a look at which tips I highlight for Eric D. on recovering from a quad injury and for 59 year old, ultra-marathoner, Gary G. on hip problems, by clicking <a href="http://www.mikeryanfitness.com/faq.php" target="_blank" title=here>here</a>, now. </p> </div> <div> <p class=MsoNormal>&nbsp;</p> </div> <div> <p class=MsoNormal><span style='color:black'>With Healthy Regards,</span></p> </div> <div> <p class=MsoNormal><img border=0 id="_x0000_i1027" src="https://www.mcssl.com/merchantLogos/130704/sig.gif"></p> <div> <p class=MsoNormal>Mike Ryan PT, ATC, PES</p> </div> <div> <p class=MsoNormal>&nbsp;</p> </div> </div> <div> <p class=MsoNormal>&nbsp;</p> </div> <div> <p class=MsoNormal>********************************************************************************************************************</p> </div> <p class=MsoNormal>The contents of this weekly email are not to be considered Medical Advice. <br> Always consult a physician before beginning or changing a fitness program.<br> <br> This email is protected by copyright, 2008, Mike Ryan Fitness. All rights reserved. Reproduction of any part of this email is strictly prohibited without the express written consent of Mike Ryan Fitness.<br> Email marketing by <a href="http://www.creativedocuments.com" target="_blank" title=Creativedocuments.com>Creativedocuments.com</a>. To learn how to get your own email marketing campaign started email <a href="mailto:cindyc@creativedocuments.com">cindyc@creativedocuments.com</a>. </p> <p><br> .</p> </td> </tr> </table> <p class=MsoNormal><br> Mike Ryan Fitness<br> <br> PO Box #1981<br> Ponte Vedra Beach, FL<br> 32082<br> US<br> <br> <br> If you no longer wish to receive communication from us:<br> <a href="http://autocontactor.com/app/r.asp?ID=1039846318&amp;ARID=0&amp;D=">Cancel</a><br> <br> To update your contact information:<br> <a href="http://autocontactor.com/app/r.asp?c=1&amp;ID=1039846318&amp;D=">Update</a><br> <br> <img border=0 id="_x0000_i1028" src="http://autocontactor.com/app/trackBroadcast.asp?x=nDrGLBQ6pNmTZEARciJmaf3FiuN82uc"></p> </div> </body> </html>