Golf Stretches For Use After A Game Of Golf

Following are stretches which can be used after a game of golf to help prevent getting sore and to also improve flexibility. Remember to hold each stretch for at least 30 seconds if you want to see a fast improvement in your flexibility. And if it hurts "Stop!"

Note: Read all instructions carefully before attempting any of these exercises & breath through your nose for all of the stretches.

1. KERB STRETCH

An effective way to stretch your calf muscles is to use a piece of wood or a step. Stand with the balls of your feet on the edge of the step and let your heels drop towards the floor, feeling the stretch in the calf and breathing easily through your nose. I find it best to perform this exercise with both feet at the same time, but you can do it with one leg at a time if you prefer.

2. STANDING QUADRICEPS STRETCH

Stand behind a chair. Hold on to the back of a chair with your left hand for support and raise your lower right leg. Now reach behind yourself with your right arm and get hold of your raised right leg. Next gently ease your right foot towards your buttocks. You will feel the stretch along the front of the thigh. Repeat on the other side breathing easily through your nose.

And I must say I had difficulty at first performing this exercise and if you do to I suggest you initially begin the exercise with the knee of the supporting leg flexed slightly. Once you are stretching you can then gradually try to straighten your support leg to increase the stretch. It is important to keep good posture all throughout this stretch.

3. LYING HAMSTRING STRETCH

Lie on your back for this exercise. Now flex your knees on about a 90 angle. Get hold of your left leg behind the thigh with both hands and straighten your right leg so it is resting on the floor. Now pull your left leg towards your chest trying to get it as close as possible. You will feel the stretch along the back of the flexed thigh. Repeat with the other leg.

4. STANDING HAMSTRING STRETCH

Stand up for this exercise. Now flex your knees and bend from your hips until you can easily rest your chest on your thighs. Now reach your arms around your legs and give them a hug. From this position, try to straighten your legs as much as possible, while still keeping your chest firmly pressed against your thighs.

You will soon feel the stretch along the backs of your thighs. Let go of this stretch by slowly flexing your knees. Remember to breathe through your nose when completing this, and not only this exercise, but all the others as well.

5. STANDING HIP AND THIGH STRETCH

Stand in front of a chair or stool. Raise one of your feet up onto the chair or stool, and then ease your body towards this foot so that your chest and thigh come closer together. Keep your spine and back leg straight and try to keep your shoulders down away from your ears. Move as far forward as possible and then hold this position.

You will feel the stretch along the front of the thigh of the extended leg, and along the back of the thigh of the raised leg. Repeat on the other side and remember to breathe!

6. LYING GROIN STRETCH

Lie flat on the floor. East your legs up towards your body and place the soles of your feet together and let your knees ease out sideways. You will feel the stretch along the insides of your thighs and groin.

7. SEATED GROIN STRETCH

Sit for this exercise and ease your legs up towards your body and place the soles of your feet together. Now let your knees fall out and down towards the floor. You can place your hands on your knees to increase your stretch or you can use them to keep yourself stable while doing this exercise.

8. SIDEWAYS NECK STRETCH

You can stand or sit to do this exercise. Also ensure you keep your shoulders down away from your ears when doing this exercise. Tilt your head to one side trying to place your ear on your shoulder. Repeat on the other side. You can increase this stretch by gently using a hand to increase the weight on your neck. But be careful do not pull your head, you could cause injuries to yourself.

9. UPPER BACK STRETCH

You can choose to sit or stand for this exercise. Interlock your fingers and push your hands as far away from your chest as possible so your palms are facing away from you. Tilt your head down and look at the ground. And make sure your upper back is straight and as relaxed as possible doing this stretch. You will feel the stretch between your shoulder blades.

10. CHEST STRETCH

Once again you can do this stretch while seated or standing. Place your hands behind you and place them on your lower back. Now squeeze your elbows towards each other while keeping your spine straight. You will feel the stretch in the front of the chest.

11. FRONT SHOULDER STRETCH

As with the previous exercise you can do this one sitting or standing. I prefer to do them standing. Place your hands behind you and interlock your fingers, then straighten your arms and try to lift them upwards and backwards as far as possible. Try to keep your back straight and long, with your shoulders down away from your ears. You will feel the stretch in the front of the chest.

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Diabetes - Symptoms, Test and Control

What is Diabetes?

Diabetes is a defect in the bodys ability to convert glucose to energy. It is caused due to insufficient production of glucose by the pancreas. In diabetes patients, the production of glucose is impaired.

What are the symptoms of Diabetes?

Patients with Type-1 diabetes usually develop symptoms over a short period of time, and the condition is often diagnosed in an emergency setting.

Symptoms of type 1 diabetes:

• Increased thirst
• Fatigue
• Nausea
• Increased urination
• Weight loss in spite of increased appetite
• Vomiting

However, because Type-2 diabetes develops slowly, some people with high blood sugar experience no symptoms at all.

Symptoms of type 2 diabetes:

• Increased thirst
• Impotence in men
• Increased appetite
• Increased urination
• Blurred vision
• Fatigue
• Slow-healing infections

How to diagnose diabetes?

The diagnosis of diabetes is made by a simple blood test measuring blood glucose level. Usually blood glucose level tests are repeated on a subsequent day to confirm the diagnosis. Your health care team may also request that you have a glucose tolerance test. If two hours after taking the glucose drink your glucose level is 200 or above, you will be diagnosed as having diabetes.

How can I control diabetes?

• Gather all the information about diabetes, its symptoms and causes
• Check your blood glucose level regularly
• If find any symptom of diabetes, visit your health care team for diagnosis of diabetes
• Ask your health care team about how to check blood glucose level at home
• stop smoking
• Exercise daily
• Follow a healthy meal plan
• Check your vision at regular intervals, If found blurred visit your health care team
• Check your feet regularly for checking the occurrence of diabetes
• If you are diabetic, monitor you diabetes regularly
• Follow instructions of health care team strictly
• Avoid sweet ingredients, use sugar free food

Can diabetes be cured?

As yet, there is no treatment for either type of diabetes, although there are many ways of keeping diabetes in control. Studies have shown that good control of blood glucose (blood sugar) is the key to avoid diabetic complications later.

What are the treatment options to cure diabetes?

Diabetes is incurable. The only option is to prevent ourselves from diabetes or to keep diabetes under control.

Is diabetes a hereditary disease?

You are at higher risk of Type 2 diabetes if you have a parent, brother or sister with diabetes.

Complications of diabetes

If you have diabetes, you are much more likely to have a risk of stroke, heart disease, or a heart attack. In fact, 2 out of 3 people with diabetes die from stroke or heart disease. There are three conditions that make people with diabetes vulnerable to foot problems. These are vascular disease and foot deformities. About 30 percent of patients with Type 1 diabetes and 10 to 40 percent of those with Type 2 diabetes eventually will suffer from kidney failure. diabetes also may cause damage to nerves in your body.

Author is running a health information site by clicking on Online Health Information Guide where information on several diseases like allergies, blood disorders, cancer, childrens health, digestive disorder, liver diseases etc. and tips on dieting, nutrition and improving lifestyle has been provided. Find some useful articles on diabetes here- Diabetes

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Disney World, a Choice of Roller Coasters

The three most popular roller coasters at Walt Disney World are Splash Mountain, Space Mountain, and Thunder Mountain Railroad. Each of them has a different feel. Sometimes it's hard to decide which one to go on first.

Thunder Mountain Railroad, in Frontierland, is themed as the gold rush days in a flooded mine town called Tumbleweed, and you are seated in a runaway mine car. It is relatively gentle and geared towards adults and teens. The ride is about 3.5 minutes of hairpin turns and dark descents; where you feel like you are falling and you go around corners quickly enough to be tossed from side to side. There are 20 audio-animatronic figures including donkeys, chickens, possums, and a rainmaker called Professor Cumulus Isobar. There is antique mining equipment, falling rocks, an earthquake, and the smell of sulphur as you pass phosphorescent pools. You careen through a dinosaur's ribs, under a waterfall, past spewing geysers and over a volcanic pool. You really need to be paying attention to catch all the detail. The lines are long but move fairly quickly. It is best to go during parades, or use a FASTPASS, or go late in the day (many people say it's even better after dark). The queue can get pretty hot in the summer so a mister fan could come in handy.

Space Mountain, in Tomorrowland, is an indoor attraction, themed as a ride through outer space. You enter a space station and board and exit the ride at a space port. There are two almost identical tracks in Disney world. Controlled lighting selectively hides portions of the track, so the element of surprise keeps this roller coaster as exciting as an outside one would be. Space Mountain was the first rollercoaster that was completely controlled and operated by a computer system. When you enter Space Mountain, there is a dimly lit queue that seems endless. It is a good idea to use Fastpass, especially at peak times. The best times to ride are during parades or late at night. Eventually you get to board six passenger "rockets", seated single file. Your vehicle goes through a tunnel of strobe lights and colors before "blasting off into space". You dip and swerve through the galaxy for two and a half minutes with peak speeds of 28 miles an hour, riding past shooting stars and glowing planets. The ride may be too intense for young children.

Splash Mountain, in Frontierland, is themed as Walt Disney's classic 1946 movie "Song of the South". The crafty Brer Rabbit is chased by Brer Fox and Brer Bear through swamps and woods all the way to the Laughin' Place. You should definitely use Fastpass for this ride. It is best to ride it during parades, either in the day or at night. There is a long queue through the inside of "Chickapin Hill" (this is one of the most popular rides in the park, especially in warm weather) until you reach the eight passenger "log" that will take you along the flume for 11 minutes.

There are 100 audio-animatronics figures, (some taken from an old attraction at Disneyland), as you travel through caves, swamps, and bayous. You see that initially Brer Rabbit outwits his pursuers but he is headed for trouble. He plunges with you from the top of Chickapin Hill, down five stories into the briar patch, at descent speeds of 40 mph. There are several familiar songs to clap, and sing aloud to. During the ride there are three lifts and five drops in total. Getting wet is inevitable. If you want to get really wet, though, ask if you can sit up front. There are ride photos taken just when your log begins to tip down the 45 degree waterfall. It is pretty funny to see your expression after the ride, at Splashdown photos, as you exit.

Which roller coaster will you choose? Splash Mountain is an obvious choice on very hot days. It is fun to sing along to as well. Space Mountain is basically a fast, bone rattling roller coaster that is indoors and largely in the dark. Thunder Mountain Railroad is relatively gentle (which I like) but has plenty of the details that make Disney theme parks so much better than others. I would choose all three, especially on your first trip. They all have their own special pleasures and should all be experienced at least once.

Tracy Crowe has been on all these rides and loved them.

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