Taking Care Of Your Primary Asset                              As Simple as ABC (part 1) Sometimes luck plays a part in life. Serendipity is the more colorful description. Anyone who has made the decision to venture into a new career ascertains early on how each step taken may open up a door you never knew existed…a new opportunity that has the potential to enhance your business. My ‘lucky break’ came when my younger son decided he wanted to take up a martial art. I had dabbled in Tae Kwon Do (TKD) several times in the past but never made it past yellow belt (the very first belt). Matt signed up for a year and I tagged along just to see if I could keep up at 52. In the end, I stayed with Master You for 6 years and got to First Dan Second Stripe. Translation: Halfway to a 2nddegree Black Belt.                                                     Who Knew  This Korean discipline focuses on kicking as its primary method of attack. Early on my body discovered that, in order to even consider doing the heel, roundhouse or outside kick with any proficiency, core flexibility had to go to a whole new level. The pivot point for any kick is the ball and socket in the hip. Every muscle from your navel to your knee in engaged in order to operate in a 360 degree movement pattern. Without a high level of flexibility within those muscles and tendons, you have no range and, ultimately, no power. Your goal for range of motion (ROM) is to progress to where you can kick to your height (I still have that proficiency at 68).                                               Tell You a Secret One key aspect of stretching (ROM) that can be incorporated by anyone who endeavors to improve the functional ability of your muscle/tendon fibers is to keep it as simple as ABC. Always Be Comfortable. When you engage in any stretch, teach yourself to focus on the muscle/s you are stretching and mentally communicate for them to relax. If you are trying to force an elongation of a hamstring or calf, and not mentally relaxing, why then would you expect your muscles and tendons to relax. Also, concentrate on your breathing. As any quality yoga instructor will tell you, proper deep breathing techniques will allow you to relax even more, augmenting the stretch further.                                                 There’s More Flexibility training does not only apply to cardio and strength workouts but should be encouraged whether you are working in the yard, on vacation or at your job. Remember that all movement is contraction based. Every physical effort, be it a push, kick, walk, lift, throw, pull, carry or run is generated by the contraction of muscles and tendons. Envision the muscle/tendon complex as a cable system that moves our skeletal structure this way and that. The more these fibers are required to move, the more tension is built up in those fibers. Without some type of relief, that compounding tension, over time, acts in the same way as overtightening a screw. At some point, you are increasing the possibility of ‘striping the threads’.                                                  My Theory TKD taught me another fundamental. In order to optimize your flexibility, holding the stretch position for a minimum (yes, I said minimum) of 30 seconds will enhance your efforts. Why? Your body has a mechanism called the ‘Gogli tendon reflex’. In layman’s terms, it is a protective system so the muscle fibers won’t extend to the point of tearing. Within that 30+ seconds your brain has time to process that you are not going to do any harm. Remember ABC? What my clients experience is a relaxation of the muscle group toward the end of the stretch. They feel a gentle ‘give’ of the fibers. As long as you initiate a stretch slowly, you are teaching the body to loosen up. My theory is that, after a while, your brain/body complex doesn’t engage the Gogli tendon reflex anymore because it has learned you are just relaxing.                                      The Positives Will Accrue  And one final note: The optimal time to stretch is primarily after a sports event, finishing the chores around the house or upon completion of a workout. Why? After your body has done work of any type, the increased blood flow has warmed you up and the tension has been intensified. You will feel your body welcoming the relief. What is easier to stretch…..warm taffy or cold taffy? Just as simple as ABC. Next month’s column will list some of the benefits attained from regular flexibility training. There are at least 11. Just to whet your appetite, two positive results are your strength will be increased and being uncomfortably sore the next day will be a thing of the past. See you next month.                                                                 Good Luck and Good Health! Rick Almand Your Personal Trainer Ultimate Best LLC Rick@ultimatebest.net UltimateBest.net BabyBoomersSurvivalGuide.net Tae Kwon Do 1st Dan 2nd Stripe ACE & AFAA Certified