Bodytalk
By Stephenie Karony
Friday, April 5, 1996
Stretching helps increase and maintain better range of motion in the joints.
Here are three shoulder stretches that focus on the deltoids and rotator cuff (shoulder girdle) muscles.
Stand with your arms hanging down beside your legs. Slowly start to raise your arms up behind your body. Don't allow your arms to lift out to the sides and don't bend your elbows or lean forward at the waist. How high your arms go depends on how flexible your shoulders are.
Next, stand with your right arm straight out in front of you at shoulder height. With the opposite hand, pull the raised arm across the front of your body, keeping the right shoulder from rolling inward. Repeat on other side.
The third stretch focuses on the shoulder girdle muscles. Bring one arm straight up overhead. Bend the elbow and drop the forearm down behind your head. Reaching behind your head, take hold of your bent elbow and gently pull the elbow in toward your head. Repeat on the other side.
Hold each of these stretches for 30 seconds. Breathe deeply and don't bounce during the stretch.
How often should I replace my running shoes?
Athletic shoes usually lose their shock absorbency somewhere between 300 and 500 miles, depending on the terrain you're running on. The harder the running surface, the quicker the tread wears down. For instance, if you run on asphalt roads, your shoes won't last as long as they would if you run on cinder tracks.
When shopping for new running shoes, ask a knowledgeable salesperson to check the wear pattern on the tread of your old shoes. This information should help them find you new shoes appropriate for your feet.
I'm a female bodybuilder. How much protein should I be eating daily?
According to sports nutritionists researching this field, the daily protein requirements for bodybuilders (female or male) range between 1.5 and 2.5 grams of protein per kilogram (2.2 lbs.) of body weight. (For normal, active people who aren't bodybuilders, 1.5 grams per kilo is sufficient.)
Good sources of low-fat protein are egg whites, fish, white-meat poultry (minus the skin), fat-free dairy and beans.
Please keep in mind that protein isn't the only nutrient necessary for increasing lean body tissue. I recommend eating plenty of rice, potatoes, yams, fresh fruits and vegetables, in addition to low-fat sources of protein.