| How to Improve Flexibility Posted: 04 Apr 2021 01:00 AM PDT Maintaining good flexibility can reduce your chance of injury and make it easier to live an active lifestyle. There's no magic way to improve flexibility overnight, but it's a goal that most anyone can achieve with some patience and dedication. Focus on adding flexibility components both before and after your aerobic and strength-training exercise routines, and incorporate activities like yoga that benefit flexibility. Making some healthy lifestyle changes like drinking more water and cutting down on stress can also help you become more flexible. [Edit]Doing Pre-Workout Dynamic Stretches - Warm up your muscles for 5-10 minutes before doing dynamic stretches. The old notion of doing static stretches—such holding a toe touch and triceps stretch—before working out has largely been abandoned. Instead, it's better to loosen up your muscles and joints through light exercise and dynamic stretching, then do some static stretches after your primary workout is complete.[1]
- Depending on your fitness level, your warmup might involve biking, jogging, walking, or simply doing some light housework. Your goal is to work up a light sweat.
- Ideally, this warmup should last 10 minutes. If that's not possible, aim for 5 minutes as the bare minimum.
- Talk to your doctor before starting any new exercise regimen, especially if you live a sedentary lifestyle or have existing health conditions.
- Follow up with 5-10 minutes of dynamic stretching.[2] Dynamic stretches continue the process of warming up your muscles and joints, while also prioritizing range of motion. Choose 3-5 dynamic stretches and do 3 sets of 20-30 reps. Classic dynamic stretches include sit-ups, push-ups, jumping jacks, lunges, and squats.[3]
- If you'd like to expand your dynamic stretching repertoire, try some of the options described in the remainder of this section.
- Use arm circles to stretch your arms, shoulders, and upper body. Hold your arms out straight to either side so that you form a T. Make circles with your arms. Do this 20-30 times before reversing the direction. As you become more flexible, you can make the circles bigger.[4]
- Do leg swings to enhance flexibility in your hips and legs. Bracing yourself against a wall, swing your outside leg up like a clock pendulum. Increase the height of the swing with each return. Switch sides to do the other leg. You can do a similar exercise with your arms.[5]
- If you have balance concerns, do this exercise only when you have a sturdy grab bar available to grasp with your supporting hand.
- Try walking lunges to stretch your core and legs. Take deep, exaggerated steps so that you're nearly dropping to your knee with each step. You can add even more stretch by twisting your upper body away from the extended back leg with each movement.
- Stationary lunges, which can be done forward, backward, or to the sides, can also be used for dynamic stretching.
- Give inchworms a try if you can easily handle doing push-ups. Beginning in a push-up position, slowly walk until your feet are as close to your hands as you can get them. Once you've managed this, walk with your hands until you are back in the starting position. You can arch your back in order to add a spine stretch.[6]
- Inchworms are great for stretching your core, back, and hamstrings.
- Complete your cardio or strength training workout. Following a regular routine of aerobic and muscle-building workouts will benefit your overall health as well as your flexibility. Consult with your doctor and, unless otherwise advised, aim for 150+ minutes of moderate-intensity aerobic exercise per week, as well as 2-3 strength training sessions (lasting around 30 minutes) per week.[7]
- During moderate-intensity aerobic exercise, you should be breathing hard enough that it's difficult to carry on a full conversation. Swimming, biking, running, circuit training, rollerblading, and dancing can all function as aerobic exercises, among many other options.
- Instead of trying to max out on the amount of weight you're lifting during your strength training workouts, focus on doing the full range of motion with proper technique during each exercise. For instance, cut back a bit on the weight for your bench presses so you can raise and lower the bar fully and smoothly.[8]
[Edit]Using Static Stretches after Your Workout - Follow your workout with a brief cool-down, then 5-10 minutes of static stretches.[9] After your main workout, do some light exercise, such as walking, for about 5 minutes as a brief cool-down. Then, do a series of static stretches for 5-10 minutes, holding each pose for at about 30-60 seconds. Focus on the muscle groups you just exercised, as well as your chest, lats, and hip flexors.[10]
- The overall workout order should be as follows: 1) warm-up (5-10 min.); 2) dynamic stretches (5-10 minutes); cardio or strength-training workout (approx. 30 min.); cool-down (5 minutes); static stretches (5-10 minutes).
- Check out the remainder of this section for several popular static stretches to try.
- Do static hamstring stretches while seated on the floor. Sit on the floor with your legs extended and spread apart. Reach forward to touch one foot at a time with your same-side finger tips, or get as close as you can to touching it without causing pain.[11]
- Bend your other leg if it makes the stretch less painful.
- Try butterfly groin stretches as another on-the-floor option. Sit on the floor. Pull both ankles in towards your crotch, getting your heels as close as you can to touching your crotch. Press your knees to the floor, if you're able, to increase the stretch.[12]
- Use the "tush push" stretch to add flexibility to your glutes. Stand up and keep your feet as wide as possible while you hold onto the back of a chair. Push your rear end to one side and hold. Then push it to the other side and hold.
- This stretch will also benefit your hip flexors.
- Do the classic shoulder stretch across your chest. Use your opposite arm to pull your elbow across the front of your body, towards the opposite shoulder, pressing against your arm as you do so. Keep the arm you're stretching straight and level, and keep your head facing forward.[13]
- The arm that's being stretched should rest right beneath your chin.
- Try the contract-relax method instead of static stretches. These stretches are a bit more complex, so consider getting instruction from a personal trainer first. Move into your chosen stretch, then release the stretch and contract the muscles in the area for 5 seconds. Release the contraction and relax the muscles while moving into the stretch again. Do 2-3 contractions per stretch.[14]
- Try to engage the stretch a bit further after each contraction. Stop extending the stretch if you feel anything more than mild pain, however.
- This method is sometimes called PNF (for proprioceptive neuromuscular facilitation).
- PNF is based on the concept that stretching increases flexibility not by lengthening your muscles, but rather by training your nerves in the area to accept greater muscle stretching before engaging pain and muscle contraction responses.
[Edit]Doing Exercise Programs that Promote Flexibility - Join a yoga class that suits your condition and needs. Yoga is a meditation and exercise technique which has been shown to reduce stress and anxiety. It's also excellent for building better balance and flexibility. Find a local group to practice with or take a class from a local gym or community center.[15]
- Look for a class and instructor that meet your current experience level and health needs. For instance, if you have limited flexibility due to arthritis, find a program that's suited to your circumstances.
- Try doing yoga 2-3 times per week, alternating days with your other workout programs (such as jogging and lifting weights). Yoga doesn't count toward your 150+ minutes of weekly aerobic exercise, but it may count as a strength-training session based on your current condition.
- Don't try to start off with advanced poses since you could hurt or strain yourself. Start slowly and work your way up as you get more flexible.[16]
- Try Pilates as an alternative to yoga. Pilates uses a series of movements and forms, which makes it similar in ways to yoga. However, it also utilizes tools like exercise balls, weights, and resistance bands. Take a class from a local gym or community center, find a club at your university or retirement community, or find another local group to practice with.[17]
- As with yoga, find a class that suits your current ability level and health condition.
- Also like yoga, Pilates can in some cases count toward your weekly strength-training goal, but it typically isn't considered aerobic exercise.
- Look into tai chi as another flexibility-promoting exercise activity. The various forms of tai chi all have their roots in the martial arts, and they focus on combining flowing body movements with deep breathing and relaxation techniques. Therefore, tai chi is another great choice for improving your range of motion and flexibility, not to mention reducing stress.[18]
- Check your community for tai chi classes that suit your skill and fitness levels.
- Like with yoga and Pilates, do tai chi 2-3 times per week as a complement to your aerobic and strength training programs.
- Attend a dancing-focused class like Zumba, or just dance! Unlike yoga, Pilates, or tai chi, dancing-focuses programs such as Zumba provide enough intensity to typically count as aerobic exercise. At the same time, dancing is a great way to improve your range of motion and, therefore, your flexibility. It's also fun![19]
- Attending classes makes it easier to do specific exercise routines that suit your needs. However, dancing on your own time is also an excellent way to improve your flexibility.
[Edit]Taking Additional Measures - Drink water throughout the day to keep your muscles hydrated. Muscles that aren't adequately hydrated become less flexible, and this problem tends to become more pronounced as people age. Making sure that you're adequately hydrated will help to counteract this issue, and you may see flexibility improvements as a result.[20]
- Don't wait until you're thirsty to drink water. Have a glass when you wake up, before each meal, and before you go to bed. Carry a water bottle with you so you can take sips throughout the day. Drink water before, during, and after your workouts.
- Try deep breathing and other stress reduction techniques. Stress causes your muscles to tense up, which naturally reduces your flexibility. By reducing the amount of stress in your life, you can help reverse this problem and make your flexibility workouts more effective. Deep breathing exercises may be particularly useful in both relieving stress and improving muscle flexibility.[21]
- Deep breathing isn't the best stress-busting choice for everyone, so find what works best for you. It might be gentle exercise, meditation or prayer, exploring nature, listening to relaxing music, reading a good book, or talking to a close friend, to name just a few examples.
- Get regular massages from a trained professional. Deep muscle massage techniques, such as neuromuscular, rolfing, and myofascial release, are designed to address issues that may be reducing your flexibility. For the best results, go to a massage therapist who is specially trained in these modalities. See if your doctor can provide a referral, and ask friends and family for referrals as well.[22]
- You may see results, for instance, from combining a weekly massage session with your flexibility-promoting exercise routines.
- General massage techniques can help as well, since they can improve circulation to the muscles, helping them to repair any damage.
- See if using a hot tub or sauna works for you. The moist heat created in these environments may relax your muscles and aid flexibility. Try using these options in conjunction with other flexibility-promoting methods, however, as you're unlikely to see much benefit from either option alone. Hot tubs and saunas are often found at local fitness clubs and community pools.[23]
- Using a hot tub or sauna may not be a good choice if you are pregnant, have heart disease, or are dealing with other medical conditions. Talk to your doctor first.
- Consider acupuncture as a potential way to improve flexibility. It's possible, though not certain, that acupuncture may be able to help improve flexibility. At any rate, acupuncture does seem to help relieve muscle pain and improve blood flow, both of which can help you to recover from workouts faster.[24]
- Choose a trained, experienced acupuncture practitioner who utilizes proven and hygienic techniques. If possible, choose a practitioner with particular expertise in acupuncture for flexibility.
- Don't over-stretch. You do not need to stretch two or three times a day unless directed by a doctor or physiotherapist.
- Inhale and exhale slowly and deeply so that your muscles are not as tense while you're stretching.
- Be patient. It might take a full year to reach your goal, depending on how consistent you are. Keep doing it!
[Edit]Warnings - Stretching should not hurt. It should feel like a pulling sensation. Any pain or sudden sensations may be warning you of a potential injury.
[Edit]Related wikiHows [Edit]References
[Edit]Quick Summary |
| How to Feed Bees Sugar Water Posted: 03 Apr 2021 05:00 PM PDT Feeding a bee sugar water off a spoon makes for a cute image, but bee experts generally advise against feeding sugar water to a bee you stumble across. However, some trained beekeepers do feed bees sugar water in particular cases, often to give a "boost" to a new beehive or to help out a hive in the middle of winter. Luckily, if you believe your colony needs an additional food source, making your own sugar water and feeder is easy.[1] [Edit]Using Sugar Water as a Beekeeper - Do not feed sugar water to bees if they have natural nectar or stored honey. If you give the bees easy access to a food source like sugar water, they won't go out foraging for nectar, which they have to work for. Since bees turn nectar into honey, over time their honey production will diminish or stop altogether if they come to rely on the sugar water.[2]
- Not only will a steady supply of sugar water affect the honey supply, but the bees may start to store it along with their honey, making the honey unsuitable to consume.
- To check your hive's store of honey, gently tilt the beehive forward. If it feels very light, there's no honey inside.
- In addition to supplying food for hungry bees, you may also choose to offer sugar water to help establish a new hive of bees or if you need to rear a new queen for one of your hives.
- Punch 6-8 very small holes in the lid of a canning jar or airtight container. If you have a commercial bee feeder, you can use that, but if you don't, you can easily make your own out of a canning jar or any other container with an airtight lid. Use the tip of a framing nail or a similar small, sharp object to make several tiny holes in the top of the lid.
- When you feed the bees, you'll turn the jar upside-down and the bees will drink the sugar water through the holes. If the holes are small enough, a vacuum will form in the jar, which will prevent the sugar water from dripping out.
- Use a 2 qt (2 l) jar for smaller batches, such as feeding the bees during the spring. However, if you'll be feeding the bees during the late fall or winter, opt for a container that will hold about 5 qt (5 l).
- Sterilize the pot, container, and any equipment you'll be using in bleach water. Fill your sink or a large container with enough water to completely cover the pot. Then, carefully add approximately 1 tbsp (15 ml) of bleach for every of water that you used. Soak your pot, the container or feeder you're using, the lid, a measuring cup, and a long-handled spoon in the bleach mixture for 1-5 minutes, then rinse everything thoroughly with fresh water.[3]
- For instance, if you're planning to make the sugar water in a large stockpot, you may need about of water. You'd then add of chlorine bleach to the water.
- It's very important to make sure you kill any bacteria that could be living on the surface of the pot and the container that you'll use. Bees are very susceptible to illness, so if you introduce bacteria into the hive, you could kill them.
- Bring a pot of water to a near-boil on your stovetop. After you've sterilized your equipment, measure your water and pour it into the pot, then heat it on medium-high until the first few bubbles start to break on the surface, However, avoid letting the water come to a full boil, as it could crystallize the sugar when you add it.[4]
- To feed bees in the early spring or when you're queen-rearing, give them about 2 quarts (2 liters) of a 1:1 concentration of sugar and water, so start with about 1 quart (1 liter) of water. Replace the mixture every few days until natural nectar is available.
- If you're feeding the bees in the late fall or winter, prepare a 2:1 mixture of sugar to water, and feed the bees 5-10 quarts (5-10 liters) each week. For example, to make a 6 quart (6 l) mixture, start with about 2 quarts (2 liters) of water. , and 8 cups of sugar is about .}}
- Remove the water from the heat, then stir in plain white sugar. Just before the water comes to a boil, take the pan off of the heat. Then, measure and pour in white cane sugar, stirring constantly until it's completely dissolved.[5]
- If you're making 2 quarts (2 liters) of a 1:1 mixture and you started with 1 qt (1 l) of water, add 2 lb (1.6 kg) of sugar, or about 8 cups.
- If you're making 6 qt (6 l) of a 2:1 mixture, you would add about of sugar, or about 16 cups.
- White cane sugar is inexpensive and dissolves well, making it ideal for feeding bees. Organic and raw sugar can both be used, but they're more expensive and may be a little harder for the bees to digest.[6]
- Let the syrup cool for about 15-30 minutes, then carefully pour it into your feeder. The mixture will be somewhat syrupy, so pour slowly. Also, try not to spill any syrup on the outside of the container, as the sugar may attract ants.[7]
- Larger batches of syrup may need longer to cool. The outside of the pot should be comfortable to handle before you pour it.
- If you're using a commercial bee feeder, follow the manufacturer's instructions for filling it.
- Place the container upside-down on spacers in the top of your hive. Lift the lid off the top of your beehive and place 2 small wooden sticks inside of it. These will create a space between the hive and the top of the jar, allowing the bees to reach the sugar water. Place the feeder on top of the spacers, then replace the lid on your hive.[8]
- You can also purchase feeding frames that will hold your feeder for you.
- Adjust your feedings based on how quickly the bees consume the sugar water. If you're feeding the bees during the spring, or if you're queen-rearing, check the sugar water every 2-3 days, or check about once a week during cooler weather. If there's any of the syrup left, you may need to feed them less next time.[9]
[Edit]Making Your Yard Hospitable to Bees - Avoid using pesticides in your yard, especially neonicotinoids. Bees are very sensitive to pesticides, so if you want to attract bees to your yard, opt for natural methods of insect and weed removal. Neonicotinoids are a type of pesticide that's especially fatal to bees, and they can quickly wipe out your entire hive.[10]
- Buy organic plants or grow your own to avoid nursery plants treated with insecticide.
- Plant a variety of wildflowers and local plants in your garden. Bees need both pollen and nectar, so including a wide range of plants in your garden will help ensure they have the biodiversity they need. Try to find small, medium, and large flowers, and opt for varieties that thrive in your area to ensure your plants are hardy enough to support your beehive.[11]
- Plants like lavender, oregano, and thyme can help bees fight off mites which may spread diseases to the colony.
- Talk to a local bee expert or botanist, or do a search online to find bee-attracting plants that are native to your area.
- If you live in North America, the UK, Switzerland, France, Singapore, Kenya, Australia, or New Zealand, you can visit the Xerces Society's website for a list of pollinator-friendly plants by going to http://xerces.org/pollinator-conservation/plant-lists/.
- Select plants that flower at different times of the year. In order for your bees to be healthy, they should have access to flowering plants from early spring through about mid-autumn. When you're choosing your plants, try to plan the flowering times so they'll stretch over as many seasons as possible.[12]
- If you only choose plants that flower in early spring, for instance, you'll have hungry bees in the late summer when the early blooms are starting to fade.
- Plant your flowers in large groupings. If you plant your flowers in large clumps, they'll be easier for the bees to find than if you were to spread them out sparsely. Try to plan out sections of flowers that will bloom at about the same time.[13]
- For instance, you might plant sections of similar blooms in about clumps.
- Allow some weeds to grow in your yard. Wildflowers and weeds can be extremely beneficial to bees, especially plants like dandelions and clovers. If you can, try to pick a section of your yard that you don't mow regularly.[14]
- These native plants will not only support your beehives, but they'll likely draw in wild bees from your area, so you'll be helping a variety of different bee species to thrive.
- In an emergency, you can place about of plain white sugar on the inner mat of your hive. For instance, in winter, you may want to avoid feeding your bees liquid if you're concerned about nosema disease. However, this can attract ants, so it's not recommended for regular use.
- Discard any sugar that remains in the combs before your next honey harvest, as the sugar will make your honey inedible.[15]
[Edit]Warnings - You should only feed sugar water to bees if you are an experienced beekeeper. It should only be used in situations where the bees need a supplemental food source in order to ensure their survival.
[Edit]Things You'll Need - Bleach
- Water
- Pot
- Canning jar or airtight container
- Measuring cup
- Long-handled spoon
- 2 wooden sticks
[Edit]References [Edit]Quick Summary |
| How to Keep Hair From Getting Greasy Posted: 03 Apr 2021 09:00 AM PDT If you feel like your hair gets greasy faster than normal, you're not alone—many people deal with oily or greasy hair throughout the day. Fortunately, there are a few ways you can change your washing and styling techniques to keep your hair from getting greasy. Try out some (or all!) of these tips to keep your luscious locks shiny and clean for days to come. [Edit]Cut down on how often you wash your hair. - Washing your hair every day can actually make it greasier. Instead, try to go 2 to 3 days in between washes for the best results. It might take a few weeks, but your hair will actually stop producing as many natural oils every day, leading to less greasy hair.[1]
- On days you aren't washing your hair, wear a shower cap in the shower to keep your hair dry.
- If you sweat a lot, you may have to wash your hair more frequently. Try shampooing more or less often until you find the schedule that works for you.
[Edit]Try a shampoo for oily hair. - These shampoos are milder and cause less buildup in your hair. Look for products that say "for oily hair" "clarifying shampoo" or "less buildup" to find the one that's right for you. Oily hair shampoos work to gently strip away dirt and grime without irritating your scalp.[2]
- Look for a shampoo with zinc sulfate in it to help cleanse your scalp and control greasy buildup.[3]
- When you wash your hair, try not to scrub your scalp too hard. It won't make your hair any less greasy, and you could tangle up your luscious locks.
- You don't need to use a ton of shampoo—a quarter-sized amount is perfect for cleansing your scalp, even if you have super long hair.
[Edit]Use cool or lukewarm water to wash your hair. - Hot water strips your hair of its natural oils. For the best results, keep your shower water as cool as you can, especially when rinsing shampoo and conditioner from your hair. Cool water closes the cuticle of your hair, which will help to keep moisture in.[4]
- Hot water also causes your pores, including the ones on your scalp, to produce more sebum, or thick oil. This thick oil will start traveling down your hair strands from your scalp as soon as you leave your hot shower.
[Edit]Put conditioner on your ends, not your scalp. - Conditioner is very moisturizing, but it can also be greasy. If you already deal with greasy hair, don't add more to it by putting conditioner on your roots. When you use conditioner after shampooing, apply it starting halfway down your hair and go all the way to your ends.[5]
- Be sure to always rinse conditioner thoroughly from your hair before getting out of the shower.
- If you have curly or wavy hair, use a leave-in conditioner to hydrate your curls without weighing them down throughout the day. Focus the conditioner on your ends to avoid adding extra grease to your scalp area.
[Edit]Use a dry shampoo in between regular shampoos. - Dry shampoo helps absorb greasy buildup and build volume in your hair. Spray a small amount of dry shampoo near your roots, then use your fingers to rub it into your scalp. It will absorb the natural oils and leave your hair looking cleaner and shinier.[6]
- If you're having trouble dispersing the dry shampoo with your fingers, use a hair brush.
- If you have dark hair, be sure to buy invisible dry shampoo so that you avoid getting a greyish tint at your roots from the white powder.
[Edit]Brush your hair once a day. - Over-brushing can actually make your scalp produce more oil. Instead, stick to brushing your hair once before you shower, then using a wide-toothed comb to detangle your hair when it's wet. Make sure the brush touches your scalp to remove dead skin and make your hair feel clean.[7]
- Be super careful when you comb your hair while it's damp or wet. Start from the ends and slowly work your way upward to avoid ripping or tearing your hair.
- If you've already brushed your hair that day but it gets super messy, don't worry about giving it a quick brush. Focus on the ends of your hair to smooth them down and make your hair look perfect again.
[Edit]Look for "greaseless" or "oil-free" styling products. - Gels and lotions can actually add grease to your hair. If you use any sort of styling product, make sure you're not picking the wrong ones. Try to find products that are meant for oily hair to keep them from building up.[8]
- Vegetable glycerin, aloe leaf, and citric acid are common ingredients in oil-free products.[9]
- Heavy styling products can also weigh your hair down and make it look greasier, especially if you have fine or thin hair.
- If you feel like you have a buildup of products in your hair, use a clarifying shampoo to cleanse your scalp.
[Edit]Try not to touch your hair. - The oil from your hands can transfer onto your hair. If you aren't styling it, try to go hands-free throughout the day. If you need to fix your hair, use a clean brush or comb instead of your fingers.[10]
- If you want to keep your hair in place, try using a hairspray or a clay so you don't have to touch it constantly.
- Keep your hair out of your face by using clips or a headband so you don't have to swipe it out of your eyes.
[Edit]Let your hair air-dry instead of blow drying it. - The heat from the hair dryer can strip your hair of its natural oils. This can cause it to overcompensate, leading to an even greasier scalp. In general, try to let your hair air dry to keep it healthy and grease-free.[11]
- Letting your hair air dry will also keep your hair healthier and reduce your split ends.
- If you do want to heat-dry your hair on occasion, make sure to use a heat protectant spray to avoid potential damage.[12]
- Straightening your hair can also lead to greasy buildup, since it makes your hair lie closer to your scalp.[13] Try to limit your use of heat styling tools to keep your hair and scalp healthy.
[Edit]Clean your styling tools. - Dirty hair brushes or straighteners can redistribute oil onto your hair. If you haven't cleaned your hair tools in a while (or ever), use a damp cloth with warm water to wipe them down. Let your tools dry thoroughly before you use them again to avoid damaging your hair or your tools.[14]
- You should clean your tools often, especially if you use them every day.
[Edit]Stay away from products for dry or damaged hair. - Products like these can leave a thin film on top of your hair. While this is good for hair that is actually dry or damaged (the thin film makes your hair look shiny and smooth), all it does to hair that's prone to oiliness is add more weight to the hair and make it look greasier. If you do need to use these products, keep them on the ends of your hair.[15]
- You should also avoid smoothing or glossing products, since those can do the same thing.
[Edit]Take off hats and beanies as soon as possible. - Hats can trap air and heat on your scalp, leading to more grease. If you bundled up in a beanie or a baseball cap, try to take it off as soon as you get home or reach your destination. For the best results, try not to wear a hat unless you plan on washing your hair soon to avoid a grease buildup.[16]
- If you do want to cover your hair, try using a bandana or a scarf instead. The lightweight material will allow airflow and won't contribute to grease buildup.
- Use accessories or an updo to hide grease. Try clips to twist pieces of hair away from your face, or do your hair in a ponytail or messy bun after adding some dry shampoo.
[Edit]References [Edit]Quick Summary |
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