NCWC: The Dirty Dozen: 12 Foods You Should Always Buy Organic

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The Dirty Dozen: 12 Foods You Should Always Buy Organic

The Environmental Working Group released its 2015 report on pesticide residue in fruits and vegetables on Wednesday.

February 25, 2015

Willy Blackmore is TakePart’s Food editor.

When it comes to buying fruit, comparing organic with conventionally grown options can be like apples and oranges—even when all you’re trying to buy is apples.

A pound of apples costs roughly between $1 and $1.50, according to the most recent data from the USDA. If you want to go organic, you’ll pay about $1 more per pound.

You could make a case for the apples being worth more, however, because you’re buying a not insignificant amount of pesticides with that fruit, according to analysis of government data by the Environmental Working Group. In the latest iteration of the Dirty Dozen, released Wednesday, apples once again topped the list of the 12 fruits and vegetables (well, 14, really) that retain the highest amount of pesticides and other toxic agricultural chemicals.

According to the accompanying report, two-thirds of the more than 3,000 produce samples analyzed by the USDA tested positive for pesticide residue. A study published earlier this month by the journal Environmental Health Perspectives found that eating organic reduced people’s exposure to pesticides—but that even sticking to an all-organic diet could still result in some pesticide intake. Chemicals used in agriculture can have severe health effects on agricultural workers, and there are concerns that low-level, long-term exposure could contribute to the development of chronic diseases such as cancer and autism.

So if you’re a budget-conscious shopper—and who isn’t, really?—but aren’t looking for a good deal on some value-added pesticides, that extra dollar per pound for apples is well spent. The same goes for peaches, nectarines, strawberries. and grapes, which round out the top five. And the consumer-friendly guide will show you where to make up for your more expensive organic purchases with the Clean Fifteen, a list of those items that bear the least amount of residue. Avocados, which top the less toxic list, are nearly pesticide-free even when conventionally grown; just 1 percent of the fruit sampled showed remnants of farming chemicals.

“We are saying, eat your fruits and vegetables,” Sonya Lunder, EWG’s senior analyst, said in a statement. “But know which ones have the highest amounts of pesticides so you can opt for the organic versions, if available and affordable, or grab a snack off the Clean Fifteen.”

Dirty Dozen

Sweet bell peppers
Cherry tomatoes
Snap peas (imported)
Hot peppers
Kale and collard greens

Clean Fifteen

Sweet corn
Sweet peas (frozen)
Sweet potatoes


NCWC: Why Dehydration Is Making You Fat And Sick

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NCWC: Why Dehydration Is Making You Fat And Sick

Why Dehydration Is Making You Fat And Sick

Digestive, skin, bladder and kidney problems, fatigue and headache are just some of the adverse effects from not drinking enough water. We need it as much as air we breathe in! It’s not a joke.
Did you know that when you start feeling thristy your body is already dehydrated? The best practice is to sip water throughout a day. Have it always handy!If you’re not a morning person, have two glasses of water right after you wake up. It will boost up your blood pressure to normal levels, and it’s way healthier than having your first coffee on an empty stomach.

Also, don’t think that sweetened juices, soda or tea will hydrate you as well as water does. It’s actually the opposite! Sugar, as well as salt, makes your body waste precious water just to clean it out from your system. And if you love your coffee, make sure to drink one extra glass of water for every cup you have.

And as an added bonus, drinking water speeds up your metabolism and makes you feel more ‘full’. You will eat less once you start drinking more! It’s the safest and healthiest way to loose some weight.

Why Dehydration Is Making You Fat And Sick
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NCWC: Paleo Diet Linked to Decreased Colorectal Cancer

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Paleo Diet Linked to Decreased Colorectal Cancer

Paleo Diet Linked to Decreased Colorectal Cancer | The Paleo Diet

According to research recently conducted at Emory University in Atlanta, adherence to the Paleo Diet may significantly slash colorectal cancer rates.1 For their study, published online last month in the American Journal of Epidemiology, researchers examined the dietary habits of 2,301 men and women, 30 to 74 years old. Participants were categorized based on how closely their diets resembled the Paleo Diet. Overall, 564 participants developed colorectal adenoma, a benign tumor of the colon or rectum. Scientists classify colorectal adenoma as a precursor to colorectal cancer.2 For women with diets most closely resembling the Paleo Diet, tumor rates fell 29 percent compared to control groups. For men, Paleo Diet benefits were even more pronounced, with tumor rates falling 51 percent.

For those who study and follow the Paleo lifestyle, these results are hardly surprising. As the Paleo Diet becomes increasingly popular, however, it’s also more frequently misrepresented. Just last week, for example, Janet Helm of US News & World Report wrote about Paleo, “I don’t support this restrictive, meat-heavy diet that bans so many nutritious foods, such as dairy, grains and beans.”3 The Paleo Diet, of course, includes healthy animal foods, but disparagingly calling it “meat-heavy,” ignores the fact that it’s very vegetable-heavy. Could the Paleo Diet’s high vegetable level explain its protective effects against colorectal cancer?

Vegetables, of course, contain fiber and Western diets contain far less fiber than those of our Paleolithic ancestors. Whereas mean daily fiber intakes in the US range from 10 to 18 grams, our Paleolithic ancestors consumed upwards of 100 grams daily.4, 5 Some 40 years ago, an Irish surgeon named Denis Burkitt introduced the theory that increased consumption of dietary fiber decreases colorectal cancer risks.6 Burkitt’s theory gained traction and was eventually accepted as common knowledge, but a number of cohort studies and randomized controlled trials in recent decades have strongly challenged his contention.7 Although many prominent institutions, including the Harvard School of Public Health, no longer accept Burkitt’s theory, it may be premature to conclude that fiber consumption and colorectal cancer are unrelated.8

In an article published in the European Journal of Clinical Nutrition, anthropologist Jeff Leach points out that fiber levels in studies challenging Burkitt’s theory, even for participants in the uppermost quintiles, are still far below evolutionary standards.9 We should also acknowledge fiber’s beneficial effects with respect to gut microbiome health. Increased fiber consumption promotes decreased intestinal inflammation, decreased body weight, and decreased obesity-induced chronic inflammation.10 While the causes of colorectal cancer are not entirely known, the Mayo Clinic lists inflammatory intestinal conditions, insulin resistance, obesity, smoking, heavy alcohol consumption, and sedentary lifestyle all as factors that may increase colorectal cancer risks.11

So what does this new research associating the Paleo Diet with decreased colorectal cancer really tell us? Does the Paleo Diet’s vegetable-heavy, and thus fiber-heavy, aspect account for this benefit? We cannot say so definitively. We can say, however, that the Paleo Diet is more than just a diet. It’s a lifestyle that promotes wellness and prevents disease. Most diseases, especially cancer, have multiple roots, the combination of which eventually grows into disease. This recent research is a testament to the holistic nature of the Paleo Diet and Paleo lifestyle, encompassing many informed decisions, which likely collectively protect against colorectal cancer.

Christopher James Clark, B.B.A.

Christopher James Clark, B.B.A. is an award-winning writer, consultant, and chef with specialized knowledge in nutritional science and healing cuisine. He has a Business Administration degree from the University of Michigan and formerly worked as a revenue management analyst for a Fortune 100 company. For the past decade-plus, he has been designing menus, recipes, and food concepts for restaurants and spas, coaching private clients, teaching cooking workshops worldwide, and managing the kitchen for a renowned Greek yoga resort. Clark is the author of the critically acclaimed, award-winning book, Nutritional Grail.


1 Whalen, K., et al. (2014). Paleolithic and Mediterranean Diet Pattern Scores and Risk of Incident, Sporadic Colorectal Adenomas. American Journal of Epidemiology. Retrieved from

2 Srivastava, S., et al. (May 2001). Biomarkers for early detection of colon cancer. Clinical Cancer Research, 7(5). Retrieved from

3 Helm, Janet. (November 5, 2014). 8 Positive Outcomes of the Paleo Trend. US News & World Report. Retrieved from

4 Clemens, R., et al. (July 2012). Filling America’s Fiber Intake Gap: Summary of a Roundtable to Probe Realistic Solutions with a Focus on Grain-Based Foods. Journal of Nutrition, 142(7). Retrieved from

5 Leach, JD. (January 2007). Evolutionary perspective on dietary intake of fibre and colorectal cancer. European Journal of Clinical Nutrition, 61(1). Retrieved from Evolutionary perspective on dietary intake of fibre and colorectal cancer

6 Burkitt, DP. (July 1971). Epidemiology of cancer of the colon and rectum. Cancer, 28(1). Retrieved from

7 Lawlor, DA, and Ness, AR. (2003). Commentary: The rough world of nutritional epidemiology: Does dietary fibre prevent large bowel cancer? International Journal of Epidemiology, 32(2). Retrieved from

8 Nutrition Source, Harvard School of Public Health. Fiber and Colon Cancer: Following the Scientific Trail. Retrieved from

9 Ibid, Burkitt

10 Kuo, SM. (January 2013). The Interplay Between Fiber and the Intestinal Microbiome in the Inflammatory Response. Advances in Nutrition, 4(1). Retrieved from

11 Mayo Clinic Staff. (August 2013). Diseases and Conditions: Colon Cancer: Risk Factors. Retrieved from


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Arnold Schwarzenegger


There is No Maybe

By Jim Smith

Earlier this year, it was announced that Arnold was accepting

a position at Muscle & Fitness and FLEX magazines as their

new executive editor.  I started considering why Arnold would

take on this new role, especially with his hectic work schedule.  

I didn’t have to think about it long before it came to me; he was

reconnecting with his passion

Fitness and bodybuilding have given Arnold passion, direction,

belief in himself, and strength of body and mind.  Ultimately,

Arnold had a blueprint for his life that was fueled by his early

struggles and early successes.

In fact, Arnold’s successes in life – bodybuilding, movies, and

politics – were all driven by the power of his mind.  He believed

in himself when no one else did.  He did another repetition in the

gym, when the pain caused others to quit.  He took acting and

speech classes when everyone said he couldn’t make it.  He set

goals, hit them, and kept driving forward. 

Where Did the Passion Go?

Deep down, it is passion that drives all of us.  Or at least, it used

to drive us, when things were much simpler.  As a child, our

possibilities seemed endless and there was no limit to our dreams.  

We marveled at every new experience and we gave freely with

our hearts.  We had passion for all things.

We could be and do anything we wanted.

But reality smacked us in the face and kept the pressure on as

we moved into adulthood and all of the responsibilities that come

with it.  Our belief systems changed, subtlety, and without us

knowing it. 

We substituted passion with ‘safe and practical.’  We bought

things and got jobs to pay for them.  We got comfortable in the

daily grind of our 9-5 jobs because it was secure.  We forgot

about that child and their hopes and dreams.  

We grew ‘comfortably numb.’

We became afraid of the unpredictable and found security in

repetition.  We became cynical and angry with those who

seemed happy all the time and chalked it up to their naivety. 

We turned inward and became selfish. 

We began to only think of our needs and wants because satisfying

them gave us temporary relief from our current situation.  

We silenced that child inside of us, too afraid – like Bukowski’s

Bluebird – to show weakness and expose our true selves.

But all is not lost.  There is hope.  There is always hope. 

Real strength can come from being honest with yourself and

stating the truth.  The strength needed to change your life – in an instant.

We can rekindle that passion again; we just have to break the pattern.

Pattern Interrupt

152770612329925745 9oIyTdvV f.jpg

The amazing thing about your life is that you can change it literally

overnight just by changing how you perceive experiences and by

developing a relentless mindset. 

You can wake up and say, “Today I will be different.”  You can decide

that things are going to change and you are going to be the person

you always wanted to be; no matter how many obstacles you have to overcome.

You can say:

Today, I will replace “maybe” with I can, I will.

Today, fear will not drive my actions.

Today, I will listen to others and show kindness to strangers.

Today, I will quit complaining about my job, my car, others’ actions –

and I will focus on myself and what I need to do to make my life better.

Today, I will set goals and work toward them relentlessly.

Situations happen to everyone every day.  Our perception of these

situations determines if they are good or bad, positive or negative,

opportunities or obstacles.

We can reframe any experience that we initially identify as an obstacle

into an opportunity and use this opportunity to keep driving forward.  

Maybe it wasn’t the path you imagined, but you have to keep moving.

Creating a new and positive mindset can change everything.

Champion of Your Life

To illustrate this point, let me tell you a story.

I found an interview where Arnold was reminiscing about doing

seminars all over California at prisons and institutions, talking

about what it takes to become a champion.  When he asked the

attendees what they wanted to do with their life, someone would

inevitably answer, “Someday, maybe I could pursue (insert goal here).”

Arnold’s response? 

There is no maybe.

Arnold continued, “You have to get up and say, ‘I want to be a

champion and I will do whatever it takes.’  You have to create a

goal and go after it.  If you don’t see it and you don’t believe it,

who else will?”

“You have to visualize and that creates the will.” 

In my experience, if you give yourself this ‘out’ by thinking ‘maybe’,

then you’ll never make it.  Trust me, if you think maybe you can

do something, a lot of doors open up to quit when things get hard.

Maybe is not going to cut it when the only time you can work on

your passion is after your 9-5 job is done for the day and you’re

tired as hell.  Yes, for now, if you want to change your life, you are

going to have to continue to work at the job you have while you

work on your passion during your free time.  And when you’ve

built up your passion and eliminated the excess in your life, then

you can move to your passion full time.

I’m not telling you it’s going to be easy, I’m telling you it is going

to be worth it.

Rest assured, when you are absolutely sure of yourself and

where you want to go, you will not let anything stand in your way. 

You can become the champion of your life by living like there

is no tomorrow.

The time is now.


Jim is a proud Dad, strength coach, and entrepreneur. 

Co-author of the best selling Athletic Development Training system

and co-founder of the CPPS certification for coaches, Jim has been

recognized as one of the ‘most innovative coaches’ in the fitness

industry.  Jim is regularly featured in Men’s Health, Men’s Fitness,

and Muscle & Fitness.




NCWC muscle charts, water and booty blaster

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STRETCHING: Dynamic vs. Static

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Stretching: The Truth

Published: October 31, 2008

WHEN DUANE KNUDSON, a professor of kinesiology at California State University, Chico, looks around

campus at athletes warming up before practice, he sees one dangerous mistake after another.

“They’re stretching, touching their toes. . . . ” He sighs. “It’s discouraging.”

STRAIGHT-LEG MARCH (for the hamstrings and gluteus muscles)Kick one leg straight out in front of you,with your toes flexed toward the sky. Reach your opposite arm to the upturned toes. Drop the leg and

repeat with the opposite limbs. Continue the sequence for at least six or seven repetitions.

SCORPION (for the lower back, hip flexors and gluteus muscles) Lie on your stomach, with your armsoutstretched and your feet flexed so that only your toes are touching the ground. Kick your right foot

toward your left arm, then kick your left foot toward your right arm. Since this is an advanced exercise,

begin slowly, and repeat up to 12 times.

HANDWALKS (for the shoulders, core muscles and hamstrings) Stand straight, with your legs together.

Bend over until both hands are flat on the ground. ‘‘Walk’’ your hands forward until your back is almost

extended. Keeping your legs straight, inch your feet toward your hands, then walk your hands forward

again. Repeat five or six times.

If you’re like most of us, you were taught the importance of warm-up exercises back in grade school,

and you’ve likely continued with pretty much the same routine ever since. Science, however, has

moved on. Researchers now believe that some of the more entrenched elements of many athletes’

warm-up regimens are not only a waste of time but actually bad for you. The old presumption that

holding a stretch for 20 to 30 seconds — known as static stretching — primes muscles for a workout

is dead wrong. It actually weakens them. In a recent study conducted at the University of Nevada,

Las Vegas, athletes generated less force from their leg muscles after static stretching than they did

after not stretching at all. Other studies have found that this stretching decreases muscle strength

by as much as 30 percent. Also, stretching one leg’s muscles can reduce strength in the other leg as

well, probably because the central nervous system rebels against the movements.

“There is a neuromuscular inhibitory response to static stretching,” says Malachy McHugh, the

director of research at the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill

Hospital in New York City. The straining muscle becomes less responsive and stays weakened for

up to 30 minutes after stretching, which is not how an athlete wants to begin a workout.

THE RIGHT WARM-UP should do two things: loosen muscles and tendons to increase the range of

motion of various joints, and literally warm up the body. When you’re at rest, there’s less blood flow

to muscles and tendons, and they stiffen. “You need to make tissues and tendons compliant before

beginning exercise,” Knudson says.

A well-designed warm-up starts by increasing body heat and blood flow. Warm muscles and dilated

blood vessels pull oxygen from the bloodstream more efficiently and use stored muscle fuel more

effectively. They also withstand loads better. One significant if gruesome study found that the

leg-muscle tissue of laboratory rabbits could be stretched farther before ripping if it had been

electronically stimulated — that is, warmed up.

To raise the body’s temperature, a warm-up must begin with aerobic activity, usually light jogging.

Most coaches and athletes have known this for years. That’s why tennis players run around the

court four or five times before a match and marathoners stride in front of the starting line. But

many athletes do this portion of their warm-up too intensely or too early. A 2002 study of collegiate

volleyball players found that those who’d warmed up and then sat on the bench for 30 minutes had

lower backs that were stiffer than they had been before the warm-up. And a number of recent

studies have demonstrated that an overly vigorous aerobic warm-up simply makes you tired.

Most experts advise starting your warm-up jog at about 40 percent of your maximum heart rate

(a very easy pace) and progressing to about 60 percent. The aerobic warm-up should take only 5 to

10 minutes, with a 5-minute recovery. (Sprinters require longer warm-ups, because the loads exerted

on their muscles are so extreme.) Then it’s time for the most important and unorthodox part of a

proper warm-up regimen, the Spider-Man and its counterparts.

“TOWARDS THE end of my playing career, in about 2000, I started seeing some of the other guys

out on the court doing these strange things before a match and thinking, What in the world is that?”

says Mark Merklein, 36, once a highly ranked tennis player and now a national coach for the

United States Tennis Association. The players were lunging, kicking and occasionally skittering,

spider-like, along the sidelines. They were early adopters of a new approach to stretching.

While static stretching is still almost universally practiced among amateur athletes — watch your

child’s soccer team next weekend — it doesn’t improve the muscles’ ability to perform with more

power, physiologists now agree. “You may feel as if you’re able to stretch farther after holding a

stretch for 30 seconds,” McHugh says, “so you think you’ve increased that muscle’s readiness.”

But typically you’ve increased only your mental tolerance for the discomfort of the stretch.

The muscle is actually weaker.

Stretching muscles while moving, on the other hand, a technique known as dynamic stretching or

dynamic warm-ups, increases power, flexibility and range of motion. Muscles in motion don’t

experience that insidious inhibitory response. They instead get what McHugh calls “an excitatory

message” to perform.

Dynamic stretching is at its most effective when it’s relatively sports specific. “You need

range-of-motion exercises that activate all of the joints and connective tissue that will be needed

for the task ahead,” says Terrence Mahon, a coach with Team Running USA, home to the Olympic

marathoners Ryan Hall and Deena Kastor. For runners, an ideal warm-up might include squats,

lunges and “form drills” like kicking your buttocks with your heels. Athletes who need to move

rapidly in different directions, like soccer, tennis or basketball players, should do dynamic

stretches that involve many parts of the body. “Spider-Man” is a particularly good drill: drop onto

all fours and crawl the width of the court, as if you were climbing a wall. (For other dynamic

stretches, see the sidebar below.)

Even golfers, notoriously nonchalant about warming up (a recent survey of 304 recreational

golfers found that two-thirds seldom or never bother), would benefit from exerting themselves

a bit before teeing off. In one 2004 study, golfers who did dynamic warm- up exercises and

practice swings increased their clubhead speed and were projected to have dropped their

handicaps by seven strokes over seven weeks.

Controversy remains about the extent to which dynamic warm-ups prevent injury.

But studies have been increasingly clear that static stretching alone before exercise does little

or nothing to help. The largest study has been done on military recruits; results showed that

an almost equal number of subjects developed lower-limb injuries (shin splints, stress fractures, etc.),

regardless of whether they had performed static stretches before training sessions. A major study

published earlier this year by the Centers for Disease Control, on the other hand, found that knee

injuries were cut nearly in half among female collegiate soccer players who followed a warm-up

program that included both dynamic warm-up exercises and static stretching.

(For a sample routine, visit And in golf, new research

by Andrea Fradkin, an assistant professor of exercise science at Bloomsburg University of Pennsylvania,

suggests that those who warm up are nine times less likely to be injured.

“It was eye-opening,” says Fradkin, formerly a feckless golfer herself. “I used to not really

warm up. I do now.”

You’re Getting Warmer: The Best Dynamic Stretches

These exercises- as taught by the United States Tennis Association’s player-development program –

are good for many athletes, even golfers. Do them immediately after your aerobic warm-up and

as soon as possible before your workout.


(for the hamstrings and gluteus muscles)

Kick one leg straight out in front of you, with your toes flexed toward the sky. Reach your opposite

arm to the upturned toes. Drop the leg and repeat with the opposite limbs. Continue the

sequence for at least six or seven repetitions.


(for the lower back, hip flexors and gluteus muscles)

Lie on your stomach, with your arms outstretched and your feet flexed so that only your toes are

touching the ground. Kick your right foot toward your left arm, then kick your leftfoot toward your

right arm. Since this is an advanced exercise, begin slowly, and repeat up to 12 times.


(for the shoulders, core muscles, and hamstrings)

Stand straight, with your legs together. Bend over until both hands are flat on the ground.

“Walk” with your hands forward until your back is almost extended. Keeping your legs straight,

inch your feet toward your hands, then walk your hands forward again. Repeat five or six times. G.R.

More Articles in Sports » A version of this article appeared in print on November 2, 2008, on page MM20 of the New York edition.

Dynamic Flexibility vs. Static Stretching for Warm Up

By Jon Ransom, PTA, ATC and Timothy Brinker, PT, OCS, FAAOMPT-Director Hillsboro Physical Therapy

A proper warm-up routine is very important to the health and performance of an athlete. If the body is not adequately

prepared for the demands of the upcoming sport or activity, injury is more likely to occur.  In addition, it is impossible

for the body to perform to the peak of its ability without warm, flexible muscles.

In the past, static stretching was the preferred method of pre-activity warm-up, and is still used to a large extent.

Static stretches are performed with a prolonged hold and are used to increase the length of soft tissue and the

flexibility of a specific muscle.  This form of stretching has the most profound effect on a specific tissue known

as collagen. Collagen is the cellular framework found in our muscles, tendons, and ligaments. Recent research

has found that static stretches have a neuromuscular effect on the muscle’s performance and may decrease

strength in the stretched muscle group for up to one hour.  It is our belief that this induced weakness could

contribute to an increased risk of injury.  Static stretching still has its place, and is still an important aspect of

an athlete’s overall health.  Static stretches help to reduce injury by maximizing flexibility and improving biomechanics.

Static stretching is very useful and beneficial to be done not only after activity, but also to increase and maintain

muscle length and flexibility.

Recently, however, there has been more warm-up programs that utilize a dynamic approach.  Dynamic warm-up

focuses more on the neuromuscular system of the muscle complex. These dynamic activities will aide in short term

flexibility gains and the resting tone through stimulation of the Golgi tendon organs. These organs are hidden

deep in the muscle and measure muscle tension to protect it from injury.  These organs are likely to over react

if not appropriately conditioned and prepared for activity.  For example, the knee accelerates forward during running

and the muscle tension increases rapidly. The Golgi tendon organ can stimulate a protective/reflexive muscle contraction

at the time of rapid stretch/acceleration, this mechanism has been theorized to be the mechanism of a muscular strain.

Dynamic warm-ups can have a dampening effect on this Golgi tendon complex, making them less reactive during normal

activity levels, and without decreasing strength as noted in static stretching.  Dynamic warm-ups can increase

muscular flexibility for the short-term through the neuromuscular system and potentially reduce injury though

decreasing reflexive muscle contractions.

The reasons listed above point to dynamic activities being ideal components for pre-activity and sport warm-up.

There has also been recent research on the effect of dynamic warm-up specifically for soccer activities.

These research articles have found that dynamic warm-up can enhance performance in such areas as sprinting,

dribbling with cutting, kick power through increased hip range of motion, and kick velocity. While static stretching

was found to be detrimental to the performance of these same activities.

Pictured below are some dynamic flexibility exercises that can be added to any pre-activity warm-up program.

These exercises will prepare all of the main muscle groups to perform at their best and significantly decrease

the chance of injury. Also pictured below are some static stretching exercises that can be utilized outside of athletics

and post activity to further decrease chance of injury. Listed below are a few of the articles that

support dynamic warm up over static stretching.

Dynamic flexibility exercises

Deep Lunges with Rotation

Deep Lunge Deep Lunge w/Rotation Deep Lunge w/Rotation

Lunge forward with either foot, keeping knee over 2nd toe, and rotate upper body towards forward leg.

Return to standing and repeat immediately with other leg. Exercise should also be done rotating upper body away

from front leg. Do about 10 reps of each.

Side-to-Side Lunges

Side Lunges Side Lunge Side Lunge

Start in low squat position. Slowly shift body back and forth from left to right, staying as low as possible.

Shift to left until right leg is straight, then to right until left leg is straight. Do about 10 reps to each side.

Dipping Birds

dippingBird1 Dipping Bird

Step forward with right foot, bend forward at the waist, and reach left hand to the right foot without bending right knee.

Return to standing, then step forward with left foot, bend forward at waist, and reach right hand to the left foot

without bending knee. Do about 10 reps for each leg.

Sprinter Stretch

Sprinter Stretch

In push-up position, with trunk slightly bent, cross right foot over left foot and pump left foot up and down.

Do about 10-15 repetitions, then put left foot over right and repeat.

Static Stretches

Gastroc/Soleus Stretch

Gastroc/Soleus Stretch

Lean forward against wall or bench with front leg bent and back leg straight with heel on ground.

Slowly lean body forward until stretch is felt in back calf muscle. Hold stretch for 30 seconds without bouncing.

Repeat for other leg. Do 2-3 repetitions for each leg.

Standing Hamstring Stretch

Standing Hamstring Stretch

While standing, rest one foot up on bench or step.

Both the foot on the step and the one on the ground should be pointing straight forward. Slowly lean forward at waist

until stretch is felt in back of leg that is up on step. Hold stretch for 30 seconds without bouncing.

Do 2-3 repetitions for each leg.

Satan Pose

Satan Pose

In lunge position with right knee on ground, grab right foot with right hand and pull foot back until stretch is felt

on front of right leg. Then slowly lean body forward onto left leg until stretch is felt on front of right hip.

Hold for 30 seconds. Do 2-3 repetitions for each leg.

Standing IT Band Stretch

Standing IT Band Stretch

While standing, cross right foot over left foot. Then shift hips to left until stretch is felt on outside of left hip.

Move right foot out away from body further if more stretch is needed. Hold for 30 seconds.

Repeat same steps to stretch right leg. Do 2-3 repetitions for each leg.

Sunrise Stretch

Sunrise Stretch

Lying on right side with knees bent up to waist level, place right hand on top of left knee and slowly rotate upper body

to the left, keeping left arm straight. Rotate body until stretch is felt in mid back. Move left arm up towards head more

until stretch is felt in front of shoulder. Hold for 30 seconds. Repeat for other side.Do 2-3 repetitions for each side.

Figure 4 Piriformis Stretch

Figure 4 Piriformis Stretch

Lying on back with knees up, rest right foot on top of left knee. Reach both hands behind left thigh and pull left leg

back until stretch is felt in right buttock. Hold for 30 seconds. Repeat for other side. Do 2-3 repetitions for each leg.

Articles that support dynamic warm up over static stretching

Amiri-Khorasani, M., Abu Osman, N.A., & Yusof, A. (2011). Acute Effect of Static and Dynamic Stretching on

Hip Dynamic Range of Motion During Instep Kicking in Professional Soccer Players.

Journal of Strength and Conditioning Research, February 24, 2011.

Kistler, B.M., Walsh, M.S., Horn, T.S., & Cox, R.H. (2010). The Acute Effects of Static Stretching on the

Sprint Performance of Collegiate Men in the 60- and 100-m Dash After a Dynamic Warm-Up.

Journal of Strength and Conditioning Research, 24 (9), 2280-2284.

Gelen, E. (2010). Acute Effects of Different Warm-Up Methods on Sprint, Slalom Dribbling, and Penalty Kick

Performance in Soccer Players. Journal of Strength and Conditioning Research, 24 (4), 952-954.

McMillian, D. J., Moore, J.H., Hatler, B.S., & Taylor, D.C. (2006). Dynamic vs. static-stretching warm up:

The effect on power and agility performance. Journal of Strength and Conditioning Research, 20 (3), 492-499.

Nelson, R.T., (2006). A comparison of the immediate effects of eccentric training vs. static stretch on hamstring

flexibility in high school and college athletes. North American Journal of Sports Physical Therapy, 1 (2), 56-61.

Fowles, J.R., Sale, D.G., & MacDougall, J.D. (2000). Reduced strength after passive stretch of the human plantarflexors.

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This information is taken from the kinesio tape official website.

Read up to answer questions about what this miraculous tape can do…..

For more than 25 years,  Kinesio Taping has been breaking new ground in the fields

of sports performance, pain management and physical therapy.The Kinesio Taping

Method is designed to facilitate the body’s natural healing process while allowing

support and stability to muscles and joints without restricting the body’s range of

motion. It is used to successfully treat a variety of orthopedic, neuromuscular,

neurological and medical conditions. Both Kinesio® Tex Tape and the training

protocol have shown results that would have been unheard of using older methods

and materials.In the mid-1970s, Dr. Kenzo Kase was already a well-known Japanese

practitioner licensed in chiropractic and acupuncture. He developed the tape, which

has a texture and elasticity very close to living human skin, in response to limitations

he encountered working with rigid sports taping methods on his own patients.

Dr. Kase was experienced with both Japanese and US norms for patient treatment.

He began to have questions about the limitations of the Western medical mindset.

He heard of a cryotherapy treatment for arthritis that utilized tape to adjust joint

distortion.  In Western medicine the presumption had been that once a joint is in

a certain shape that cannot be changed. He was intrigued by the possibilities that

this treatment could remediate the distortion.

He developed the tape, which has a texture and elasticity very close to living

human tissue, in response to limitations he encountered working with rigid sports

taping methods on his own patients.

To develop such a modality, he ordered supplies of the different athletic tapes

that were available at that time. None of them gave him the results he was looking

for. By trial and error, he realized that the source of the complaint was actually in

the muscle, not in the joint or in the bone. To stabilize the joint he saw that it was

more effective to tape around the muscle to achieve joint correction. The tapes

that he was able to obtain were rigid, designed to immobilize the joint.

In cases of injury or overuse, the muscle loses its elasticity. Dr. Kase needed to

develop a tape that would have the same elasticity as healthy human muscle.

He knew from his practice that the tape would also need to stay on the skin where

it was applied. He spent two years doing a lot of research relating to elasticity,

adhesives and breathability.

Finally, he came up with a tape that possessed the proper degree of elasticity, and

that lifts the skin microscopically.  From that beginning, Kinesio® Tex Tape was

invented. Its unique properties were based on a study of kinesiology.

Kinesio® Tex Tape is used to

  • Re-educate the neuromuscular system
  • Reduce pain
  • Optimize performance
  • Prevent injury
  • Promote improved circulation and healing

Dr. Kase continues to work closely with Kinesio® distributors throughout the world as

well as with Kinesio Taping® Association International (KTAI) and its members.

Kinesio® USA and KTAI continue to maintain Dr. Kase’s high standards of care and to

track new and increasingly effective uses for the taping method.



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