| How to Stretch Your Quads (Quadriceps) Posted: 08 May 2018 05:00 PM PDT The quadriceps are a group of four muscles that run down your thighs. Virtually every athletic activity or exercise engages your quads, so it's important for them to be flexible and strong. To maintain healthy quads, stretch them before and after exercise.[1] You can also use yoga to increase the flexibility in your quads, which can make them less prone to injury. EditWarming Up Your Quads - Walk or bike for 10 to 15 minutes. A gentle cardio exercise such as walking or biking will get the blood flowing to your quads and make stretching more comfortable. Stretching cold muscles could result in injury.[2]
- If you're planning on exercising outside in cooler weather, add 5 to 10 minutes to your warm-up time before you start stretching.
- Do standing quad stretches before a long run. From a standing position with your knees together, lift one foot and grasp it with your hand. Gently press your foot towards your glutes until you feel a stretch along the front of your thigh. Hold for 10 to 20 seconds, then repeat with the other foot.[3]
- This stretch can be done both before and after a long run or other physical activity, as part of your warm-up or cool-down.
- You can also do this stretch while lying on one side. Brace your core to keep your spine in alignment and help stabilize your pelvis.[4]
- Add kneeling stretches to target quads and hip flexors. Kneel on the floor on one knee. You may want to rest your knee on a folded towel or mat. Lean forward slightly, with your other foot flat on the floor and your knees at right angles. Lean forward, contracting your core and the glute of the kneeling leg. As you exhale, shift your body forward to stretch your quad and other hip flexor muscles.[5]
- You can rest your hands on your front thigh for balance and stability. Hold the stretch for a 15-40 seconds, then switch and repeat the stretch with the other leg.
- Keep your spine neutral and your upper body posture straight. You also want to avoid arching, rounding, or flattening your lower back or pulling back against the lean.
- Use lunges for dynamic stretching. Stand with your feet a little wider than shoulder-width apart and step one foot forward. Lower your body by bending at the knees until the back knee is nearly at the floor. Your front knee should be in line with your ankle so that your shin is perpendicular to the floor. Raise up and repeat with the other side.[6]
- You can do a series of lunges where you gradually move forward, or you can stay in the same place. Start with 2 sets of 10 repetitions on each leg.
- If you have trouble balancing and feel wobbly, place your hands on your hips or extend them out to form a T-shape.
EditStretching Tight or Injured Quads - Use active range of motion exercises to maintain knee mobility. To complete this stretch, bend and straighten your knee through its full range of motion, or as far as you can go without discomfort. You can do this stretch while standing, sitting, or lying down.[7]
- Choose the position that provides you the most stability and allows you to move your knee the most.
- This stretch is best soon after an injury, when your movement may be at its most limited. Try to complete 10 repetitions with each leg, but don't overdo it. Stop if you feel pain.
- Find a partner for passive quad stretches. Either standing, sitting, or reclining, have your partner grasp your ankle or foot. Your partner will slowly bend and straighten your knee through its full range of motion. When your knee is fully bent, have them hold the stretch for a few seconds before slowly moving your foot back down.[8]
- Passive quad stretches are a good way to stretch your quads if you don't have the control needed to do standing quad stretches on your own. If you're able to move on your own, passive quad stretches may be of little benefit to you.
- Communication is key with passive stretching. Don't let your partner push your leg to the point that you feel pain in the muscle. This could lead to additional tearing or re-injury.
- Relieve tightness with the couch stretch. Kneel with one knee on the ground in front of a couch. Brace the foot of your kneeling leg on the side of the couch. Your other leg should be straight out in front of you with your knee at a right angle and your shin perpendicular to the ground. Push your hips backward as you press your raised heel towards your glute.[9]
- You can place your hands on your front knee for balance. Hold the stretch for a few seconds or breath cycles, then release and repeat the stretch with the other leg.
- In addition to a couch, you can also use a wall or low bench to lean your foot against.
- Increase stability and control with supine squats. You will need a stability ball for this exercise. Sit on the ball, then walk your feet forward as you gradually lean back at the same time. When you are lying face up, roll forward and allow your knees to move over your toes until your knees are fully flexed. Then contract your quads and roll back until your knees are at 90-degree angles.[10]
- Try to do 10 repetitions of this exercise. Only go as far as you can without pain or discomfort.
EditImproving Quad Flexibility - Lengthen your quads with the crescent lunge. From a standing position, step one foot forward and fold over so that your hands are on either side of your foot. Your front knee should be at a right angle with your shin perpendicular to the floor. Raise up on an inhale, sweeping your arms out to the side and overhead.[11]
- Lower your hips and press downward into the lunge, stretching and lengthening your quads. Breathe deeply and hold the lunge for 30 seconds to a minute.
- To get out of the pose, lower your hands over your front leg and then walk or jump your front leg back to meet the other leg. You can raise your hips into downward facing dog if you like, then walk or jump the other leg to the front and repeat the lunge on the other side.
- Lower into hero pose. Kneel on the floor, touching your inner knees together. Your feet should be slightly wider than your hips with the tops of your feet on the floor. Exhale and lower your hips onto the floor between your feet until your buttocks are resting comfortably on the floor.[12]
- Lean forward slightly as you lower, wedging your thumbs into the backs of your knees. Breathe deeply, feeling the stretch in your quads, for 30 seconds to a minute. Open your shoulders and drop your shoulder blades down alongside your spine.
- If you can't sit comfortably on the floor in this position, place a block to sit on, or roll up a blanket or towel.
- Stretch your thighs and core with bow pose. Lie face-down on your mat with your arms by your sides, palms up. On an exhale, bend your knees and raise your feet towards your buttocks. Reach back and grab either your ankles or the tops of your feet and pull them forward. As you inhale, lift your feet towards the ceiling as you raise your thighs off the floor.[13]
- Breathing can be difficult in this position, but gaze forward and focus on breathing as deeply as you can. Hold the pose for 20 to 30 seconds, then slowly release to lay back down.
- You can use a folded blanket to pad your ribs and hips to make the pose more comfortable.
- Open your hip flexors with pigeon pose. Start on all fours with your knees below your hips and wrists below your shoulders. Slide your right knee forward to the back of your right wrist as you pull your foot around to the left side. The side of your right shin should be lying on the mat perpendicular to your torso. Then slide your left leg back until it is flat on the floor. Exhale and raise up so you are in a sitting position with your right leg crossed in front of you and your left leg extending backwards.[14]
- Hold the pose for 30 seconds to a minute, breathing deeply. Then return to all fours and repeat with your left leg in front and your right leg extended behind you.
- There are many variations to this pose. For example, try folding over your front leg and resting your chest and forehead on the mat for a more intense hip opener.
- For a really deep quad stretch, raise your back foot towards your buttocks. Grab your back foot or ankle with your hand and press it towards your buttocks to further deepen the stretch.
- Bend into camel pose. Kneel with your legs about hip-width apart. Inhale and draw your elbows towards each other behind your body, allowing your sternum to lift and your rib cage to expand. Press your hands into your heels, maintaining the lifting in your sternum and keeping your shoulders back.[15]
- Hold the stretch for 30 seconds to a minute, breathing deeply. Avoid tightening your glutes. Camel pose helps lengthen and improve flexibility in your hip flexors and upper quads.
- If it is too much of a challenge for you to reach your heels, you might place a block between your feet or lean back over an exercise ball.
- Extend your backbend with little thunderbolt pose. Once you're comfortable in camel pose, take it a step further by lowering your head until the crown of your head rests between your feet. Reach your arms forward to grasp your lower thighs.[16]
- Hold the pose for 30 seconds to a minute, breathing deeply. To come out of the pose, engage the core and slowly roll yourself back up to a kneeling position.
- Keep your glutes soft to avoid excess pressure on your lower back. This pose opens up your hips and quads. The practice of lifting up with your chest as you lower your torso backwards is an intense workout for your thighs.
- Rest in child's pose. Still in a kneeling position, spread your knees slightly and bring your big toes together. On an exhale, fold over your thighs, extending your arms out overhead and resting your forehead on the floor. Breathe deeply in this position for as long as you want.[17]
- In addition to being a relaxing way to end your practice, child's pose also works as a good counter-pose after backbends.
- Only stretch until you feel a gentle pulling in your muscle. Stretching should never cause pain or discomfort.[18]
- Breathe deeply and evenly through every stretch. If you can't breathe through the stretch, you may be stretching too far.
- Hold stretches for a few breaths or a few seconds, then gently release. Avoid bouncing or pulsing when you stretch.
- Consult your doctor before you start any new exercise program to make sure you're healthy enough to safely complete the program you want to try.
- If you've had a serious injury, work directly with a doctor or physical therapist to build a stretching routine that's appropriate to your injury and recovery level.
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| How to Store Knives in Your Kitchen Posted: 08 May 2018 09:00 AM PDT Once you have invested money into a good knife, it's important to consider proper storage methods that will keep your blades both sharp and unscathed for as long as possible. There are various ways to maximize the life of your knives; the best choice depends on both your kitchen space and working area. EditStoring in a Knife Block - Purchase a countertop knife block for an easy-to-reach option. If you want your blades close at hand and have the counter space to spare, a counter-top knife block is an ideal option for storage. From a standard block that comes with the average knife set to versions with various paint colours and wood stains, there is a knife block to fit the personality of every cook's kitchen.
- Get a custom knife block if you have uncommonly-sized knives. Know that there are some knife blocks that are diagonally shaped in order to easily slide knives in and out on an angle. This is to keep the blade sharp whilst doing so. [1]
- Consider a slotless block without pre-sized inserts if you own oddly shaped knives. As well, it may be most beneficial to have the opening at the top of the block instead of on the side, for easier access.
- For those with uncommonly sized knives, there is always the option to purchase a custom knife block that will hold and protect all the knives that you require. [2]
- Place your knife block closest to where you will be working. Having the block located in this area of the counter allows for quick and easy access to all of your knives during meal preparation. It also enables you to quickly switch between different blades depending on what it is that needs to be cut.
- Insert your knives blade-side up. How you place the knives in the block and remove it prior to use will aid in the protection of the blade's sharpness. Be sure to press the back side of the knife against the slot when sliding out the knife, as opposed to the sharp side. [3]
EditProtecting in a Drawer - Measure the dimensions of your drawer. Ensure that the dimensions of the drawer insert do not exceed the length and width of your drawer. Otherwise, it will not fit and will be of no use to you.
- Inserts should fit comfortably into the drawer without needing to be forced in. However, they should not fit too loosely, as the insert may shift around and cause the knives to knock along the side of their protective slots. This can cause unnecessary scratching and dulling to the blade.
- Select an in-drawer version of a knife block that works best for your kitchen. There are several considerations to think on when deciding which insert will work best for your kitchen, and each of these factor into how well it will function for you. This determines how well it will protect your stored knives.
- Drawer inserts are geared for home cooks and help prevent damaging moisture build up while still protecting your knives' edges. Moisture damage causes rust and dulling to the blade, shortening the life of the knife and forcing you to replace it sooner. [4]
- A benefit of drawer inserts is that they keep knives out of the way, yet still easily accessible. However, keep in mind that these inserts typically don't fit very long, wide, or tall knives, such as a nakiri or cleaver. [5]
- Consider under-cabinet knife storage if a drawer insert doesn't work for you. Sometimes, kitchen drawers don't have ample space to hold additional storage units, so you have to think outside of the box.
- This can be in the form of a regular knife block simply stored under the counter. You are able to maintain all of the convenience of a counter-top knife block without the easy-access, as it will be stored out of arm's reach. To remedy this as best as possible, try to place the knife block in a cabinet directly under the space you work most frequently. [6]
- A storage block with a base fixed into place on the cabinet floor, allowing for the block to rotate a full 360°, is a great alternative to an insert. As with a counter-top knife block, if you have oddly shaped knives, opt for a block without pre-sized slots. As well, keep in mind how much additional space your rotating block will need to turn completely, once fully loaded with knives; this is critical to consider in order to prevent the handles of the blade from banging against the walls of the cabinet and scratching unnecessarily. [7]
- Place knives down into the openings gently. This can be done from above rather than slid in on their edge, to ensure that your blades will not damage in the storing process.
- Never double up knives in a single slot. Even if there is not sufficient room to store them all, doing so will cause scratching on the knives, and for the blades to dull.
- Storing knives in this manner is best for kitchens with either few knives, or sufficient drawer space to hold multiple inserts. [8]
EditSafe-Keeping on a Magnetic Wall Strip - Store your knives on the wall to save counter space. Wall-mounted magnetic strips are a common method of storing kitchen knives. They generally have a strong magnet running along the width whilst surrounded by two slightly raised metal strips running down the center.
- Not only is this option typically inexpensive to purchase and install, it is easy to access while you are cooking and quick to sanitize when needed.
- This can be one of the best methods to store your kitchen knives. If placed and removed from the strip properly, minimal contact is made with the sharp edge, which prevents dulling. [9]
- Keep your kitchen stylish by selecting a strip that disguises the 'magnet look'. Wooden or stainless steel magnetic strips are a perfect alternative to the magnetic strip look, without losing the functionality of the original design. These are easy to find both online and in any store catering to kitchen needs.
- Some benefits of the wooden design include its easy and seamless mounting and a resilience to blade damage with an occasional light coating of butcher block oil. [10]
- Likewise, the stainless steel option is not only visually pleasing, but is stain, rust, and corrosion resistant, which assists in retaining its appeal for years to come. [11]
- Ensure that the bevelled edge of the blade does not scrape against the metal. This is crucial, as it causes scratching and dulls the edge of your knife. This can be accomplished by being aware of how you place the knife back onto the magnetic strip for storage.
- A foolproof way to ensure this is to place the knife on the strip back-edge first, carefully turning the blade down onto the holder without the sharp edge ever coming into contact with the strip itself. [12]
- Ensure all knives are completely dry after use, prior to putting them away, in order to prevent moisture-induced rust and other damage to the blade. This is particularly important to consider with knives made of carbon or stainless steel. [13]
- Beware of storing knives in areas that both children and/or pets can easily access or knock over. This can be dangerous to both the child or pet coming into contact with the knife, as well as those in the house who may step on a knife that has fallen unawares.
- If you choose to store your knives out in the open (on your countertop or on a magnetic strip on your kitchen wall), ensure that guests you have over will not touch or handle the knives, potentially hurting themselves or others in the process.
- Do not toss knives into a drawer with other cutlery and kitchenware, as it becomes dangerous to reach into in order to retrieve a knife. As well, exposing the blade of a knife to other objects in the drawer can cause the metal to both scratch and dull, ruining the quality and aesthetic of your knives. [14]
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| How to Use the Camera with Google Translate on iPhone or iPad Posted: 08 May 2018 01:00 AM PDT This wikiHow teaches you how to use Google Translate's Word Lens with your iPhone or iPad's camera to translate foreign signs and other printed matter. Edit10 Second Summary 1. Open Translate.
2. Select the language of the text you're translating.
3. Select the destination language.
4. Tap the camera icon.
5. Align the text in the viewfinder.
- Open Google Translate on your iPhone or iPad. Its icon, which looks like a folded sheet of blue and gray paper with a white "G" on the front, is typically found on the home screen.
- Select the language of the text you want to translate. Your iPhone or iPad's default language appears at the top-left corner of the app. If the sign or other printed matter is in a different language, follow these steps:
- Tap the language at the top-left corner of the screen.
- Tap next to the language. A pop-up will appear, giving you the option to download the language file.
- Tap DOWNLOAD.
- Tap the back button to return to the main Translate screen.
- Select a language to translate to. If the language at the top-right side of the screen is not the language you want to translate the other to, follow these steps:
- Tap the language at the top-right corner of the screen.
- Tap next to the language.
- Tap DOWNLOAD.
- Tap the back button to return to the main Translate screen.
- Tap the camera icon. It's the first icon beneath the "Enter text" box. This opens the camera viewfinder.
- Align the text in the viewfinder. When you line up the printed sign in the camera's viewfinder, Google Translate will automatically display the translation in the language that appears at the top-right corner of the screen.
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