28 - North Shore News - Friday, February 25, 2000 5 Balls in the gym to stay Shaun Karp Contributing Writer QUESTION: Ace stability balls just another new fit- ness trend or are they around to stay? Answer: Stability balls originated in Switzerland approximately 90 years ago where they were predomi- nantly used by physiothera- pists. They remain popular as a rehabilitative tool, however, over the past few years they have increased in popularity in the fitness industry as they offer a fun, versatile, and effective workout. Stability balls can improve muscle tone, increase muscle endurance and strength restore or improve flexibility, enhance spinal stability, help you lose weight, and improve your balance, posture and coordination. Stability balls are especial- ly effective in targeting your abdominal and lower back muscles. Many common exercises are enhanced by using a stability ball because the trunk musculature is simultaneously working to balance and stabilize the body. With all of these bene- fits at a cost of $40 to $50, you can be assured that sta- bility balls are around to stay. — Personal trainer Shaun Karp owns Karp Personal Training and Rehabilitation in North Vancouver's Gold’s Gym. Visit iis Web site at . HUGE SAVINGS on a wide selection of famous name brands and models now being cleared : for new models. SHOP EARLY FOR BEST SELECTION. Savings never greater! iy COLONY HOME FURNISHINGS Saving you money since 1969 1075 Rousevelt Crescent North Vancouver (2 blocks behind Avalon Hotel) Mon.-Thurs. 9-5:30, Fri. 9-9 330 Sunday 12-4 Stretch your time SPORTING LIFE order to stretch out ALL of you on a “on a tight schedule” time- maximizing people pay close attention! Stretching is crucial for every sport or fitness activity, and too many people neglect this part of their workout. Stretching will not only increase your flexibility and minimize your chances of pulling or tearing muscles, bur it will also improve your performance. A flexible mus- cle reacts and contracts faster, and with more force, than a non-flexible muscle. Flexibility also increases your agility and balance Stretching exercises should be performed after a short warm-up, between weightlift- ing sets, and/or during your cool-down. As an added ben- efit, stretching is an excellent relaxation technique. Use your stretching time to focus on your sport or workout, visualizing success. The following is a list of stretching exercises you can incorporate into your work- out. Hold each stretch for 10 seconds and do not bounce. Breathe normally during the stretch. Neck Rotation: Turn your head to the side, stretching your chin toward your shoul- der. Turn head back to centre and repeat to the other side. Shoulder Stretch: Stand with feet shoulder width apart. Raise one arm overhead and stretch as far as you can without bending the torso. Repeat with opposite arm. Forearm Stretch: Extend your right arm straight out in front of you, palm downward. With the left hand, grasp the Training Camp fingers of the right hand and pull back gently, stretching the wrist and forearm. Repeat with the left arm. Tricep Stretch: Raise one arm straight up, so your upper arm is near your ear. Bend at the elbow and let your hand fall to the back of your neck, With the other arm, reach behind your head and place your hand on top of the bent elbow. Gently pull down and back on the elbow. Repeat with other arm. Chest Stretch: Stand with your feer shoulder width apart. Clasp your hands behind your back and gently press your arms upward, keeping your arms straight. Back Stretch: Lie on your back and bring one knee to your chest. Hold the knee with both hands and gently pull in. Alternate knees and repeat. Hip Roil: Lie on your back and bend your knees, feet flat on the floor. Let your knees fall to the right while reaching both arms across your bod to the left. Hold the stretels, then roll the hips over to the left, stretch arms to the right and repeat the stretch. Lower Back Reach: Sit on the floor with your legs straight out in front of you. Reach forward toward your tees, keeping your chin up and lower back slightly arched. Try not to round the back or tuck the chin in — this decreases the effectiveness of the stretch. Lateral Hip Stretch: Sie on the floor with both legs straight in front of you. Bend your left leg and place the Jeft foot over the right knee. Place your nght hand on the outside of the left knee and gently pull the knee toward your right shoulder, ovisting the torso to the left, until you feel the stretch in your left hip. Repeat with opposite side. Hamstring Stretch: Stand with legs shoul- der width apart and the left leg slightly in front of the right. Shift your weight to the back leg (the right) and bend the knee, turning the knee and toe to the right. Extend the left leg and place the heel on the floor, toes in the air. Keep the back straight and bend forward at the hips until you fee! the stretch in the hamstring of the left leg. Repeat with the opposite leg. veaning Calf Stretch: 8 Stand about 24 feet from a wall. Place your hands on the wall and lean in, gently push- ing your hips forward. Keep NEWS phetos Terry Peters HELEN Kelesi shows the right way (above) and the wrong way (inset) to do a standing quad stretch. : your legs straight and heels flat on the floor. Standing Quad Stretch: From a standing position, reach back to grasp your right ankle with your right hand. Pull your foot toward your buttocks. Place your other hand on a wall or chair if you need balance support. Repeat with left leg. So cut out the above list The Only Big Name hround Here is YOU 20 visits for $20 or $26 may be applied towards a 1 year mernmbershin Ce and post it on the fridge or close at hand as a reference. The benefits of stretching far outweigh the possible conse- quences. If you are short of time to workout, cut out some other part of your rou- tine, and take the time to ensure that your body is lim- ber and fully stretched. In the long run you will thank me. bkelesi@bomse.com