Stretching Tips From an Expert
Be sure to reach your personal fitness finish line by incorporating the one simple tip we tend to overlook.JANUARY 2014 BY TRACY ESSERS
You’ve committed to making this the year you get fit – good for you! But whether you’re aiming to run the Comrades Marathon, or simply doing your best to squeeze a 20 -minute walk into your busy schedule, there’s one aspect of exercise no one should forget: stretching. “Stretching is an important component before and after your work out as it allows for efficient blood flow to muscles and avoids the risk of injury,” says Habib Noorbhai, registered Biokineticist and academic researcher at the University of Cape Town. An injury could throw your fitness schedule off for weeks or even months, so be sure to include a “warm-up” and “cool-down” with each and every workout session. Before beginning your routine, aim to do a five-minute walk or cycle at a leisurely pace followed by a set of stretches as indicated below. Then, to cool down, complete the set of stretches below followed by a leisurely walk or cycle. Aim to hold each pose for 30 seconds per side. “It’s important not to stretch to the point that you feel pain, but rather to feel that your muscles are warm and loosened,” advises Noorbhai.
Tricep
Rotator Cuff
Chest
Side-Stretch
Adductors
Quadricep
Hamstring
Calf
It was a great pleasure to supervise Habib Noorbhai. He has unique abilities that I have not previously experienced in any of the PhD students I have assisted. I have not ever experienced this combination of personal abilities and drives in any other student. Other characteristics that I appreciated are his ability to be fearless – he is not daunted by any task he sets himself – and his desire to push the boundaries of knowledge, regardless of the personal consequences.
~ Prof Tim Noakes, Emeritus Professor, University of Cape Town
Habib was warmly welcomed by the Redbacks team and staff and fitted in well. He carried out his duties diligently and efficiently. The players and staff had only had praise for his experise and enthusiasm during the CLT20 tournament and this was much appreciated by all. Habib also showed initiative outside his core duties by assisting the support staff on training days and always doing this to the best of his abilities. During this time, Habib had been well-organised, reliable and responsible.
~ Simon Cain, South Australian Redbacks Cricket, 2010
The service that I received from Habib Noorbhai was more than satisfactory. Habib was considerate about the fact that I had limited assistance with very limited time. He was more than helpful in terms of structuring my work, checking the content, and all other features of my work. I would recommend his assistance to any other person who needs guidance in similar tasks. Mr Noorbhai was patient, understanding and encouraging at all times. I would like to thank Mr Noorbhai for his assistance with my thesis completion.
~ Nicholas Christelis, University of Cape Town student, 2014.
Whomever Habib speaks or presents to, he does so with such enthusiasm, practically and is highly adaptable to his audience and the genre. It is a pleasure to listen to his unique insights and perspectives. One can't help but feel inspired to do and be more after interacting with him.
Taahira Goolam Hoosen, University of Cape Town, 2016
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