What You Need To Know Before Taking Collagen Supplements

Your body uses amino acids to build muscle, bone, cartilage, skin, hair, connective tissue, and much more. There are many different types of amino acids, but the type found in collagen are the most abundant in your body thanks to the role they play in forming your connective tissues and skin.

When you consider that your body’s collagen production declines as you age, and that adequate collagen is needed for strong bones, joints, and skin, it seems like adding collagen to your diet is a no-brainer. That’s why many supplement makers have started selling collagen powders and pills, which are made mostly from "animal parts" — usually bones or skin of cows, or scales of fish. (Vegans, take note.)

But do these supplements really do anything? Here’s what you need to know.

1. There are different types of collagen.

There are more than a dozen types of collagen, each composed of different "peptides" or amino acids. Different types form skin and tendons as opposed to cartilage. Figuring out which may help your health has proved tricky. (More on that in a minute.) Also, supplements containing collagen vary a ton.

In most cases, if you’re buying a collagen peptides powder, you’re buying "hydrolyzed" type-I collagen that has been extracted from animal hides or bones, or fish scales.Hydrolyzed simply means that the amino acid chains have been broken down into smaller units, a process that allows it to dissolve in both hot and cold liquids.

This type of collagen has become incredibly popular due to the fact you to add it to everything from hot coffee and soups to cold brew and smoothies. It also packs a protein punch, with a two-scoop serving of most collagen peptides delivering around 18 grams.

2. The most-complete research focuses on joint health.

Going back to at least the early 1990s, studies have linked collagen supplementation with reduced symptoms of arthritis. In one 2009 study in the International Journal of Medical Sciences, four out of five osteoarthritis sufferers who took a daily 40 mg dose of undenatured type-II collagen ("UC-II") saw their pain drop by an average of 26%. (Unlike type-I collagen, mentioned above, type-II collagen is derived from chicken cartilage — not cow bones and hides or fish scales.)

What’s not clear is how the collagen in the supplement actually helped the OA sufferers’ joints. Rather than contributing to your body’s supply of collagen or cartilage, these supplements may reduce inflammation, which would improve OA symptoms, the authors of that study write. The effectiveness of collagen when it comes to arthritis and joint pain is still questionable, but there’s enough promising research to give it a shot.

3. The beauty benefits are sketchier.

Talk to nutrition scientists, and they’ll tell you one of the biggest mistakes they hear when it comes to food and supplements is assuming that something you swallow turns into the same something in your body. That’s not really how digestion and biochemistry work.

In terms of collagen supplements offering skin and hair benefits, Adam Friedman, M.D., an associate professor of dermatology at George Washington University, says, "No way.""The collagen is going to be digested by your GI tract because it isn't built to survive the massive pH changes in the gut," he explains.  There’s research to back him up on that. A 2002 study found your gut’s digestive enzymes and acids break down hydrolyzed collagen, which is the type found in most powders. But the same study found type-II (UC-II) collagen may be able to slip through your gut without losing its chemical structure.

Of course, we're still learning about the human gut. More research has linked some collagen peptides to reduce skin wrinkles and healthier skin, so it’s possible some new finding will explain the anecdotal evidence linking collagen powders to nail and hair benefits. But at this point, there are many more questions than answers. There’s some evidence that certain amino acids found in collagen — in particular, one called glycine — may reduce GI inflammation and aid digestion. But again, the evidence is mixed. Most of it didn’t involve collagen powders or supplements, but instead looked at specific amino acids in a lab setting.

5. The FDA doesn't regulate these supplements.

As is the case with any supplement, the U.S. Food & Drug Administration does not monitor collagen powders for safety or efficacy unless a manufacturer claims its supplement can cure disease, or something goes wrong and people get sick. For this reason, it's important to do a little research before stocking up.

How to Choose a Collagen Supplement

Any type of protein isolate could help you meet your protein needs if you require more (due to disease, injury, sports, or skin conditions) or you’re experiencing loss of appetite. Regardless, it’s crucial to look for the following when buying a collagen supplement:

1. Choose ones with as few simple ingredients as possible. Collagen protein powder should just be collagen protein isolate, a.k.a. collagen hydrolysate, hydrolyzed collagen, or collagen peptides.

2. Skip the flavored versions. These can contain added sugars, which could upset your GI tract or just add calories where you didn’t want ‘em. Go for the plain version and add a sweetener to desserts yourself.

3. Look for a third-party certification. Given the lack of FDA regulation, any time you're choosing a dietary supplement, check if a credible group like the NSF, UL or USP has tested it for safety before.

If you want to try a collagen supplement for two to three months, the health risks should be minimal and there may be some benefits.  Regardless, it's always better to choose food over supplements no matter what. We know tons about the benefits of eating protein (among all other nutrients), but very little about the benefits of eating it in isolated form.

For most of us, as long as you’re eating regular meals and snacks made from a combination of different types of protein (from plants, seafood, or animals), you’re good to go!

How Sleep Can Help With Weight Loss

Most research indicates that less than 7 hours of sleep correlates with being heavier, gaining weight, risk of disease, cancer and struggling to lose weight. Other research suggests than 6.5 hours is a sweet spot and anything more increases inflammation, depression and mortality rates (Walker, 2017). Many experts believe that a range of six to eight hours or seven to nine hours is ideal for most people.

The right amount of sleep depends on each individual’s unique physiology. We urge you to devote time and attention toward finding what works for you, because it could make or break your weight-loss efforts. Take away the bedrock of sleep, or weaken it just a little, and careful eating or physical exercise become less than effective. 

How Sleep Influences Weight Loss

Sleep is the foundation needed to support exercise and healthy eating habits. When people don't get enough sleep, it can become more challenging to control behavior and inhibitions. They might be more likely to seek pleasure in foods and replace exercise-related activities with those that offer a "quick fix" reward, such as surfing the Internet or watching television.

Lack of sleep strengthens the desire for rewards, which usually leads to unhealthy eating. More specifically, leptin (which decreases hunger), ghrelin (which increases hunger) and endocannabinoids (which are linked to snack cravings) are hormones that regulate appetite. When sleep volume is low, these hormones stimulate a craving for carbohydrate-rich foods.

Without enough sleep, the body is essentially in a state of duress, which can lead to eating more calories to deal with the “threat” it perceives. Also, the more time spent awake, the more time there is to consume snacks.

Another hormone, cortisol, ideally spikes in the morning, providing energy for the day, and reduces at night, encouraging sleep. When sleep habits are poor and stress is high, cortisol levels remain elevated, which may inhibit weight loss and disrupt sleep. A cycle of stress and sleep disruption results. Stress affects sleep and sleep affects stress, which once again makes it challenging to implement even the most well-designed program for weight loss.

Getting enough sleep and rising at a consistent time every day supports hormones to regulate appetite and food choices. We encourage you to take small steps toward better sleep and be gentle with yourselves. In other words, don’t let stressing about not getting enough sleep add more stress. You don't need to (and probably cannot) fix your sleep habits overnight. Progress slowly.

Finding Your Sleep Sweet Spot

You can use sleep to help you lose weight by rising within 30 minutes of the same time every day and getting into bed with the lights out at the same time each night. Experiment with eight hours of sleep per night, plus or minus 15 minutes, until you find how much sleep you truly need.

Be honest about how much sleep is ideal for you,  Many people believe they can get by with little sleep, when they really cannot. When people get an adequate amount of quality sleep per night, they are more likely to have the energy to exercise and the motivation to make choices that align with their goals.

If you are having trouble going to sleep or staying asleep we encourage you to try the following tactics: 

~   Prioritize relaxing, stress-free evening activities that help wind you down to rest.

~   Avoid stimulating evening activities until you get into a sleep rhythm.

~   Avoid electronics and blue spectrum light exposure one hour before bed.

~   Reduce or, ideally, eliminate alcohol and caffeine.

~   Aim to finish dinner two to three hours before you get into bed.

We often take sleep for granted because it seems to "just happen" and we seem to get by without getting enough. However, research suggests that productivity increases, car accidents decrease, mental health improves and risk for disease reduce when we get the ideal amount of sleep. Make a commitment to increase sleep consistency, not only will you sleep better but also be more likely to achieve weight-loss goals with greater ease. 

Amazing Benefits of Tart Cherry Juice

Cherry juice is not only refreshingly delicious, but it provides some solid health benefits, too. With about 120 calories per 1-cup serving, it’s rich in nutrients like potassium and iron. 

There are many different varieties of cherry juice. Look for juices that use 100-percent cherry juice with no added sweeteners. Cherry juice “cocktails” typically add sugar and preservatives.

You will also see juice “from concentrate” and “not from concentrate.” Both options are nutritionally similar.

“Not from concentrate” means they put the fresh juice directly into the bottle. “From concentrate” means they squeezed and then filtered the juice, extracting water. It is then rehydrated and packaged.

There are also different types of cherries used to produce juice. Tart cherry juice is sour to taste and provides a higher amount of anthocyanins compared to black cherry juice, which is sweeter in taste and has less anthocyanins. Anthocyanins promote anti-inflammatory processes in the body. Both are great, nutritious options.

Read on for seven reasons to sip and savor cherry juice.

1. Helps post-workout recovery

Cherry juice may help recovery post-exercise. It is naturally high in potassium, which conducts electrical impulses throughout the body.

This mineral also helps maintain blood pressure, hydration, muscle recovery, nerve impulses, digestion, heart rate and pH balance.  Cherries contain about 330 milligrams (mg) of potassium per cup, which is almost 10 percent of your daily recommended value.

2. Fights inflammation and arthritis pain

Research shows that the antioxidants in tart cherry juice can reduce pain and inflammation from osteoarthritis (OA). 

A 2012 study showed that drinking cherry juice twice a day for 21 days reduced the pain felt by people with OA. Blood tests also showed that they experienced significantly less inflammation.

3. Reduces swelling

When people experience pain from swelling, they often turn to non steroidal anti-inflammatory drugs (NSAIDs. However, the effects of these drugs can be harmful, especially when you take them too often or have allergies.

A  2004 study found that cherry juice supplements can reduce inflammation and pain-related behavior in animals, showing promise as a treatment for swelling in humans.

4. Boosts immunity

Like all fruits and vegetables, cherries pack a powerful antioxidant and antiviral punch. Flavonoids,  a type of antioxidant in cherry juice, are made by plants to fight infection. Research shows that these chemicals can have a significant impact on immune system function.

5. Regulates metabolism and fights fat

There is some evidence in animals that tart cherries can help adjust your body’s metabolism and your ability to lose abdominal body fat. One study showed that anthocyanins, a type of flavonoid responsible for cherries’ red color, act against the development of obesity.

Another study in rats found that tart cherries can help reduce inflammation and abdominal fat, abdominal fat, and lower the risk of metabolic syndrome. 

6. Helps you sleep

The anti-inflammatory properties of cherry juice combined with a dash of sleep-regulating malatonin may help you sleep better.  The results of a 2010 study suggest that tart cherry juice has similar effects as insomnia medications like valerian or melatonin on older adults. 

7. Blocks cancer growth

In a 2003 study, researchers pitted cherry juice against the NSAID sulindac, which is the most common preventive anti-inflammatory treatment for colon tumors. Although an animal study, it is notable that cherry juice — unlike the NSAID — reduced the growth of cancer cells.

Even without its antioxidants and nutrients, cherry juice is deliciously tart and refreshing. Try replacing sodas and sports drinks with something that can really make a difference to your health.

Benefits of Losing Body Fat

Losing only 5% of your body weight doesn’t sound like much does it? However it could mean that you’re well on your way to dropping a dress size, plus there are significant health benefits too, aside from looking better and feeling more energetic.

Research has shown that a loss of 5-10% of your starting weight can make a real difference. For a lot of people, losing 5% body fat is enough to reduce the risk of developing type 2 diabetes and may also help to lower your blood pressure too.

It has been proven that this weight loss success can provide a host of health benefits which include:

–          Lowering your body’s cholesterol levels
–          Improving blood sugar control
–          Reducing aches and pains
–          Improving mobility
–          Improving your breathing
–          Enabling you to sleep better
–          Reducing the risk of sleep apnoea
–          Preventing angina which is chest pains caused by decreased oxygen to the heart
–          Decreasing your risk of sudden death from heart disease or stroke
–          Reducing the risk of certain cancers
–          Reducing the need for regular medication

Many people who have lost 5-10% of their body weight report improvements in quality of life which shows the weight loss will benefit your emotional health hugely. A noticeable reduction in depression symptoms, increased energy plus a more positive attitude to life have been other improvements reported by those after weight loss success.

When it comes to weight loss, many can be very hard on themselves and will not be content or happy until they have lost three or four times the amount necessary to start seeing a difference.

It is utterly important to be realistic about your weight loss goals and how long it will take to achieve them. Don’t discount the small losses you’ve accomplished either, as these are very significant and should spur you on to losing more weight. If you lose a lot of weight too quickly, this is more likely to result in your weight yo-yoing and this will undermine your efforts and ultimately go against you.

You will keep yourself motivated by breaking your weight loss journey into manageable steps of 5-10%. However if you have a lot of weight to lose, reaching your goal may seem like a daunting task, but you don’t have to worry! If you set yourself measurable targets, this will help you stay on track and keep you focused.

As you achieve each goal, your level of motivation will increase to keep you going and achieve your goal weight.

Remember…
As you lose weight, your overall energy needs are also naturally reduced. You will need to step up your daily activity levels to counteract this and to resume your weight-loss rate. These small adjustments will make all the difference and get you back on track.

How much weight would you have to lose to reduce your body weight by 5%?

Top Fitness Trends For 2019

The trends that have staying power (such as HIIT training and group workouts) are ones that are easily accessible in everyday life. and deliver results, fast. Wearable technology is seeing a resurgence, taking the first place for 2019 (after dropping to 3rd place in 2018). Here are some of the top 2019 fitness trends along with their health pitch or claim, plus a takeaway for how you can integrate them into your current fitness plan.

STREAMING WORKOUTS

The Trend: Streaming workouts allow you to have the convenience of an instructor-led workout accessible no matter where you are. If you travel a lot and are stuck in hotel rooms, or if you’re unmotivated to get to the gym and go to an in-person class, these streaming workouts are for you.

The Verdict: As with all exercise, consistency is key. I’d recommend trying a streaming workout for a month, and track how often you use it. Then take the amount you paid for the subscription for the streaming workouts, and divide it out into how many workouts you actually did. Then decide if it's financially worth it to you. Celebrity trainer Joey Thurman (creator of the Joey Thurman fit app) warns that with streaming workouts, you don’t have a professional checking your form and prescribing the right exercises for yourbody, so you could risk injuring yourself or enforcing bad habits. So it may be worth scheduling a session or two with a personal trainer in person first to get instruction on proper technique. “All in all,” he says, “If it’s a reputable source, trainer, coach and company, you should be fine.”

The Takeaway: If you have an erratic schedule or travel often, the convenience of having workouts ready to play wherever you are can help you stick with a routine. What’s the difference between buying a subscription to streaming workouts and searching for workouts on YouTube, you ask? Good question. If you’re financially invested in a workout program, you’re more likely to stick to it. So while the free workouts may be tempting, the financial commitment may help keep yourself accountable.

HIIT WORKOUTS

The Trend: Traditionally, the benefit of HIIT workouts (high intensity interval training) is that you can get a big bang for your exercise buck. By pushing yourself through interval training, and alternating between high intensity and lower intensity, you’re all in for a shorter workout that rarely provides breaks or time to catch your breath. HIIT is being incorporated into more and more workouts – from boutique gyms to bootcamps. They’re even starting to pop up in Pilates classes and yoga classes. 

The Verdict: According to Thurman, “This is a trend that never should go away.” He says that the point of HIIT is to, “Go hard or go home!” He has his clients do these workouts on their own one to three times a week and incorporates HIIT into his training sessions. Research shows that high intensity interval training is one of the best ways to burn fat quickly. By pushing your body full force for a shorter amount of time, you’re getting a strength training workout, cardio workout and a full-body workout all at once.

The Takeaway: You don’t need a fancy HIIT class to incorporate this trend into your workout. You can apply the HIIT training principles to any workout that you’re already doing. If you’re the queen of cardio, you can make your cardio workout more effective by changing your speed or changing the difficulty every few minutes. Or you could add 30 second sprints every few minutes. If you’re doing a strength training workout, you can cut out breaks in between sets and add in some cardio bursts to get your heart rate up. If you’re looking to spice up your yoga or Pilates routine, move through some parts of the sequence faster and go slower through other parts.

GROUP TRAINING CLASSES

The Trend: If you’re motivated by a competitive spirit or can't afford one-on-one training but would like direction from a fitness instructor, group training classes are a popular trend that allows participants to use the energy of a group to push through a workout.

The Verdict: Group training classes can serve as a good motivator to push yourself harder or faster compared to the people around you. One study found that 95 percent of those who started a weight-loss program with friends completed the program, compared to a 76 percent completion rate for those who tackled the program alone. Other studies confirm that working out with a partner significantly increases time spent exercising. Plus, with an instructor-led workout, you can bank on a good, hard workout, that doesn't take much forethought or planning on your part. However, Thurman warns, “Beware that everyone is doing the same workout, and one instructor has to watch 20 or 30 of you. Be sure to keep strict form and always speak up if something doesn’t feel right!”

The Takeaway: Enlisting a group mentality can help when your motivation starts to wane. Consider working out with a group of friends in your living room, joining a run club for weekly jogs in the park or signing up for a group training class to help hold yourself accountable and push yourself harder.

WEARABLE TECHNOLOGY

The Trend: Wearable trackers are definitely here to stay. They’re helping everyday people track their health on many different levels. From encouraging you during a tough workout to giving you feedback on your sleep, there’s a tracker to suit your needs.

  

The Verdict: Many of my clients use trackers in addition to their other health and fitness goals. For example, one of my clients has a tracker and tries to close her “rings” everyday. She has a step goal (10,000), a water goal (she has to manually enter this), and a sleep goal (a minimum of 6 hours) to meet. This is in addition to her other goals that help with weight loss. But when she closes her rings, it gives her an extra confidence boost. So while trackers are great, I’d recommend using them as a supplement to other goals. Thurman echoes this, “Wearing a smart watch is great … if you use it correctly. It’s nice that you hit your 10,000 steps a day, but how many steps were you taking before you got the watch?”

The Takeaway: Take the wearable technology with a grain of salt. Thurman even says, “Sometimes technology gives you a reason to slack off. They can also give you a false sense of accomplishment by overestimating your calorie burn or how hard you worked.” So use this tool to help keep you on track, but don’t rely on them fully.

HIRING A PERSONAL TRAINER

The Trend: When you’re working with a personal trainer, all you have to do is show up and let him/her do the coaching. A personal trainer not only provides a well-rounded and educated workout for you, but also ensures accountability with the appointments. Thurman (who, as a personal trainer, admits he's biased) says, “For the most part, I would say this is the best way to get you the most efficient workout and results the fastest.”

The Verdict: As a certified personal trainer myself, I know the kind of results we can deliver. But sometimes I cringe when I see trainers in the gym staring off or checking their phones instead of checking the form of their clients. Make sure you have an attentive trainer who pushes you, but never makes you feel like it’s “all pain and no gain.” Ideally you want to feel like you’re working together with the trainer.

The Takeaway: “Make sure the trainer knows what they’re doing, will push you safely, is certified, and will give you 95 percent of what you want and 5 percent of what you need,” says Thurman. Communicate with your trainer so that you’re both on the same page, and if one isn’t working out for you, shop around for someone with a coaching style that fits your needs. If expenses are an issue, go to one personal training session a week and ask for a written out workout routine that you can follow for a few other days during the week. It is also important to know that trainers realize it won't be a life long partnership! The goal is to help you reach your goals and equip you with the tools you need to succeed on your own. So be honest about how many sessions you can afford and what you hope to accomplish in that time.

NOT ON THE LIST BUT SHOULD BE: MEDITATION BECOMES MAINSTREAM IN FITNESS

The Trend: Working out the mind is becoming almost as popular as working out the body. By practicing meditation and mindfulness, you’re able to be more in tune with your body and how you’re feeling. Whether you flow through a moving meditation (like in a yoga class) or set aside time each day to sit in a traditional pose and meditate, it’s becoming more and more common for people to have their own personal meditation practice.

The Verdict: Thurman says, “Meditation has been around for thousands of years for a reason … it works! The mind is a powerful thing, and I suggest getting to know yourself.” He also says that we can utilize our own energy for good or bad, and I’ve noticed this with my clients as well. When we go through positive body-image meditations, their outlook on themselves slowly (but positively) changes. What’s more, along with the mental effects of meditation, research shows that there are also physiological effects from meditation. Pain reduction, improvement in immune system, increasing blood flow to the heart, and decreasing cortisol are just a few of the effects that are similar to the effects of exercise.

The Takeaway: You can integrate meditation into your everyday life by using meditation apps. There are also some boutique studios that specialize in meditation, and even some mainstream gyms now offer meditation classes. The practice of mindfulness can also be brought into any workout — not just traditional meditation. Bring your awareness to a certain body part during a bootcamp session or pay attention to your breathing pattern as you run on a treadmill. Not only will you quiet your mind, but focusing specifically on certain aspects of your body may also push you to work harder and better target muscle groups.

Make Your New Year Resolution Work

1. Dream big 

Audacious goals are compelling. Want to compete in a marathon or triathlon? Lose 50 pounds or just enough to fit into clothes you once loved? With perseverance, encouragement, and support, you can do it. An ambitious aim often inspires others around you. Many will cheer you on. Some will be happy to help in practical ways, such as by training with you or taking on tasks you normally handle in order to free up your time.

2. Break big dreams into small-enough steps 

Now think tiny. Small steps move you forward to your ultimate goal. Look for surefire bets. Just getting to first base can build your confidence to tackle — and succeed at — more difficult tasks. Don't disdain easy choices. If you start every plan with "Make list," you're guaranteed to check one box off quickly. That's no joke: a study on loyalty programs that aim to motivate consumers found giving people two free punches on a frequent-buyer card encouraged repeat business. So break hard jobs down into smaller line items, and enjoy breezing through the easy tasks first.

3. Understand why you shouldn't make a change

That's right. Until you grasp why you're sticking like a burr to old habits and routines, it may be hard to muster enough energy and will to take a hard left toward change. Unhealthy behaviors like overeating and smoking have immediate, pleasurable payoffs as well as costs. So when you're considering a change, take time to think it through. You boost your chance of success when the balance of pluses and minuses tips enough to make adopting a new behavior more attractive than standing in place. Engaging in enjoyable aspects of an unhealthy behavior, without the behavior itself, helps too. For example, if you enjoy taking a break while having a smoke, take the break and enjoy it, but find healthier ways to do so. Otherwise, you're working against a headwind and are less likely to experience lasting success

4. Commit yourself

Make yourself accountable through a written or verbal promise to people you don't want to let down. That will encourage you to slog through tough spots. One intrepid soul created a Facebook page devoted to her goals for weight loss. You can make a less public promise to your partner or child, a teacher, doctor, boss, or friends. Want more support? Post your promise on Facebook, tweet it to your followers, or seek out folks with like-minded goals online.

5. Give yourself a medal

Don't wait to call yourself a winner until you've pounded through the last mile of your big dream marathon or lost every unwanted ounce. Health changes are often incremental. Encourage yourself to keep at it by pausing to acknowledge success as you tick off small and big steps en route to a goal. Blast your favorite tune each time you reach 5,000 steps. Get a pat on the back from your coach or spouse. Ask family and friends to cheer you on. Look for an online support group. Or download the "Attaboy" app for your iPhone or iPod to enjoy a stream of compliments whenever you need to hear it.

6. Learn from the past

 Any time you fail to make a change, consider it a step toward your goal. Why? Because each sincere attempt represents a lesson learned. When you hit a snag, take a moment to think about what did and didn't work. Maybe you took on too big a challenge? If so, scale back to a less ambitious challenge, or break the big one into tinier steps. If nailing down 30 consecutive minutes to exercise never seems to work on busy days, break that down by aiming for three 10-minute walks — one before work, one during lunch, one after work — or a 20-minute walk at lunch plus a 10-minute mix of marching, stair climbing, and jumping rope or similar activities slipped into your TV schedule.

7. Give thanks for what you do

Forget perfection. Set your sights on finishing that marathon, not on running it. If you compete to complete, you'll be a winner even if you wind up walking as much as you run. With exercise — and so many other goals we set — you'll benefit even when doing less than you'd like to do. Any activity is always better than none. If your goal for Tuesday is a 30-minute workout at the gym, but you only squeeze in 10 minutes, feel grateful for that. It's enough. Maybe tomorrow will be better.

Why Do Muscle Tighten Up?

So, what causes muscle tightness? During periods of prolonged inactivity, for example, long days and weeks working at a desk, some muscles can get tight as a result of their restricted movement.  When you are seated at a desk, your hips are in a bent, or flexed, position. This puts the muscles on the front of the hip (hip flexors) in a shortened position, and the muscles on the back of the hip (glutes ) in a lengthened position. In addition, as you sit at a desk reaching forward to work on a computer, your chest muscles (pectorals) will be in a shortened position, while your upper back muscles (rhomboids) will be in a lengthened position. Over time, this can result in muscle imbalances with the shortened muscles becoming “tight” and the lengthened muscles becoming weak.   If you look around you, you’ll notice many people have developed poor posture with forward rounded shoulders and underdeveloped glutes .  The key to preventing this tightness due to decreased range of motion is three-fold.  It is important to maintain porter posture, even while seated.  You should also specifically strengthen those small muscles which have become lengthened and weak.  Lastly, you should make sure to stretch the tightened muscles, specifically the chest and hip flexors. 

Another time when muscles tighten up is during exercise, for example, a muscle cramp.  Cramps are unpleasant, often painful sensations caused by a variety of factors that include muscle fatigue, low sodium, or low potassium.  Muscle cramps can also happen even when you’re not exercising.  When muscles contract, the muscle fibers shorten, increasing tension in the muscle. When the contraction is completed, the muscle fibers lengthen and decrease tension.   During a muscle cramp, however, the muscle fibers remain shortened and are unable to lengthen due to fatigue or improper hydration and nutrition.  Forcibly stretching the muscle when it is in such a tight, contracted form can tear the muscle fibers and lead to injury.  Allow the muscle spasm to relax and recover before attempting to stretch out the cramp.  In order to prevent these from occurring in the future, make sure to be properly hydrated, properly fed, and not overly fatigued when exercising. If engaging in exercise bouts lasting longer than 60 minutes, consuming an electrolyte replenishing drink may help prevent muscle cramps.

Muscles can also tighten up following exercise. This is felt as muscle soreness.  Delayed onset muscle soreness (or DOMS) can be felt as pain and stiffness in the muscles for 24 to 72 hours post-exercise.  DOMS is most intense following exercises that focus on eccentric contractions where a weight is lowered or slowed. Examples of eccentric exercises include the downward phase of a bicep curl, or downhill running. The soreness and tightness felt is a result of small ruptures within the muscle.  It can be prevented by gradually increasing the intensity of a new exercise program.  While the soreness will usually disappear within 72 hours of onset, increased blood flow to the sore area, either by moderate intensity exercise or massage may help alleviate soreness.  Stretching does not prevent soreness; however, it is still important to perform some static (holding) stretches after exercise to maintain or improve flexibility.

Proper exercise, stretching, and nutrition strategies can help prevent and correct what can be called muscle tightness.  Proper posture, choice of exercises, and stretches will prevent tightness due to decreased range of motion.  Proper exercise intensity, as well as pre, during, and post-exercise hydration and nutrition can help prevent muscle cramps.  Appropriate exercise progression and static stretching after exercise will help prevent DOMS and maintain range of motion, respectively.