Dynamic Lifestyle Blog
Fast Twitch Stretches
These are the only four stretches you will ever need!
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These stretches can be completed on your own anywhere. Always before any stretch always maintain good posture and remain intune with your body. It is important to make sure your body is properly hydrated as it will effetely help you maintain a better stretch that will last longer. The point of this blog is not to confuse with the different types of stretches so I have tried to keep it simple by knowing if fast twitch or slow twitch are needed. In short if I was going to work out, I need the muscles cells/fibers to respond in a fast fashion where power is needed and they are contracting and releasing.
Often when I apply fast twitch stretches I’m trying recruit as many muscles fibres as much as possible I need the body to move in a rapid pace. This may include lower half and upper half of the body in one stretch specialty if I was to do a gym session. Always attempt 12 reps to 2 sets taking 2 to 4 seconds between each rep.
1. Lower and upper body stretch:
As you lunge forward with one leg the opposite hand is raised above the head. We are recruiting quad/hip flexor/ lats/shoulder and arm.
3. Lower back and upper back fast twitch stretch:
I call it the dog stretch! On a mat bending your knees under your chest in a prone position. Your glutes should be touching the back of heal with spine arms stretched out. As you move forward leading with the head past the hands at the same push the hips towards the floor and torso towards the air. Make sure when you work back into position that you lead with the glutes and not the lower back. Muscles recruited – Lower back/spine/hips/and neck.
4. Stretching of the hip flexor in a standing position.
Stand against a pole and swing the one leg in front of the other leg to border of maximum. Sometimes you may hear a tiny click but that is okay. Muscles recruited – Lower back/ inner thigh and hip flexor.
Thnanks for reading my blog and watching my video, I’m always here to help in anyway so feel free to comment or email me any questions!
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I have known Emmanuel for quite a few years now. As I was training, he not only took care of my fitness but also my “lifestyle” (mostly to do with my eating habits)!
I sometimes complained of an ache in my lower back so Emmanuel suggested I give Kanetica™ a go. Whilst a bit reticent to start with, I must admit that after about three sessions, I started to feel a lot more movement and freedom in my lower back.
Emmanuel was very professional in his approach and was also very caring and gentle. He is a very kind person and I would definitely recommend a few sessions of Kanetica™ to anyone who has stubborn “aches and pains”.
Pam Hepworth
Where does one start with Emmanuel as a personal trainer? Well at the beginning – I am now 55 years old. I came to Emmanuel after 30 years or so of consistent attempts at gym training. But it was the same story every time. In almost every case I would get into the training and do well for 5-6 weeks, and then I would strain something, pull a muscle etc, and then end up spending 2-3 weeks getting over it. Momentum lost. Start again.
I have been with Emmanuel now for two and a half years and he has revolutionized my training. In the time that I trained with him I have NOT injured myself as I used to. In fact the lower left back, right shoulder, and knee problems I have been nursing over all those years have gone! I now have the strongest core muscles I have ever had.
Central in the training is Emmanuel’s style. He is supportive but firm. If you lag in attitude he is not afraid to forcefully encourage you to work harder. Coupled with his honesty, integrity, excellent sense of humor, and strong personal core values, Emmanuel is the best.
Dr. Terry Royce
I have been training with Emmanuel for almost three years, which was about the same time that I decided to retire from the workforce. I am in my early 60′s and after over 25 years of doing aerobics classes, I felt I needed a change.
Through the personal training benefits I have received from Emmanuel, I have become stronger, more flexible, and fitter. I thoroughly enjoy my training with Emmanuel and I have found him to be very informative on all aspects of personal fitness.
Diane Doering
I experienced significant pain and restricted movement in both shoulders, starting from two years ago. I was advised that my left shoulder was a “frozen shoulder.” My right shoulder was diagnosed as “Bursitis”.
There was no treatment for the left side, but I received various treatments for the right shoulder, including cortisone injections, followed by Bursitis patches to draw the fluid, Osteopathic treatment. None of these gave more than small relief.
Since then, I have received 8 sessions with Emmanuel Elturk and the relief has been better. I am able to sleep sounder without aching, I am able to raise both arms well above my head, and easily swing my arms easily to both right and left side!
John T.
I have been training with Emmanuel for 4 years. When I started with Emmanuel I had chronic pain in my left hip and knee. One of my goals was to lose some weight. After working with Emmanuel I am now pain free and have lost the weight.
The sessions with Emmanuel are varied, we hardly ever do the same set of exercises two sessions in a row. He monitors my levels and always provides appropriate, challenging exercises. My latest blood test shows my cholesterol at its lowest level in 5 years and my PSA levels as negligible.
I enjoy training with Emmanuel and consider the fees as health insurance well spent
Ron
I was seeing a chiropractor twice a week, and when I wanted to work hard, I could not do too much without getting tired and sore.
It was then that I came across Dynamic Lifestyle whom I went to see for some massage treatments.
5 weeks later, my back was completely balanced and at ease with significantly fewer niggles. I was then able to commence a training program with Emmanuel to regain strength and continue to work hard and feel better every day.
Steve Gee
I’ve struggled with upper and lower back pain through most of the year 2012. After 5 sessions of Kanetica™ I’m now 85% pain free and I’m slowly going back to exercising the way I did before the pain started.
Emmanuel did stretching and movements of the back that usually had an effect a couple days later. Epsom salt baths and a lot of rest after the sessions helped to get the best benefits out of them.
I tried Chiropractors and Osteopaths as well as Physio all with little effects or very short term effects.
Thanks Emmanuel for your help and I’m hoping I won’t have to be back any time soon
Audrey Johnson
I have been training with Emmanuel over the past 9 months and I have experienced great results. When I first met Emmanuel my body was in a very bad way. It was out of balance from years of physical work as a carpenter, and lifting incorrectly has caused chronic lower back pain that kept me out of the surf for the last 18 months.
I train with Emmanuel weekly in the gym and his knowledge of rehab strength training is outstanding. Nine months on, my body continues to improve. Now I’m back in the surf, and noticing a much different feel back on a surfboard, with more power and stability.
Before, I didn’t know where to turn for help but meeting Emmanuel has been a true blessing. I have no hesitation recommending Emmanuel for personal training.
Nick O'Keefe
I have been training with Emmanuel for 8 years. When I started with Emmanuel I had chronic pain in my left hip and knee. One of my goals was to lose some weight. After working with Emmanuel I am now pain-free and have lost the weight.
The sessions with Emmanuel are varied, we hardly ever do the same set of exercises two sessions in a row. He monitors my levels and always provides appropriate, challenging exercises. My latest blood test shows my cholesterol at its lowest level in 5 years and my PSA levels as negligible.
I enjoy training with Emmanuel and consider the fees as health insurance well spent
Ron
Mr Emmanuel Elturk’s operation as a Personal Trainer is informed by an approach which is both intuitive and soundly knowledge-based. He understands very clearly the need to provide training for all muscle groups in a planned comprehensive manner, and, beyond this, is well informed on matters relating to mental attitude, nutrition and lifestyle. Mr Elturk keeps himself au courant, and undertakes professional development activities on a regular basis.
I have been a client of Mr Elturk’s for some seven years, and have found the experience to be, both personally and professionally, a most rewarding one. My sense of physical well-being is a very satisfying one, and I attribute this in no small measure to Mr Elturk’s efforts.
It gives me great pleasure to recommend Mr Elturk without reservation.
