:Forest Folk

Rock climbing is an exhilarating sport and one that is growing in popularity. Today, people of all ages are taking up this fun but physically demanding activity. Many aspects of rock climbing appeal to those partaking in this sport, but one thing which stands out most is that this is an activity that can be done both indoors and out.

Man-made rock climbing walls are perfect for training and for when the weather conditions outside are less than desirable. Indoor rock climbing walls are a great way to learn the various rock climbing techniques while being under the careful watch of more experienced rock climbing professionals. Because they’re made to resemble the characteristics you’d find in a natural rock environment, many rock climbers never even venture outdoors. But for those who do, the outdoors experience is truly unique and awe-inspiring.

Countless rock climbing opportunities await those who do venture outdoors. Not all rocks though are optimum for the rock climber. First in importance is whether the rock face can be traversed horizontally or vertically. Equally important is that the rocks chosen for rock climbing must be solid rocks and they must be stable. Also look for locations where the weather is predictable, and where trails already exist.

Although this is a relatively safe activity if undertaken using the proper rock climbing equipment, rock climbing can be a dangerous sport, especially for those who venture far off the ground and away from more densely populated areas. It’s one thing to want to climb in an uncrowded area, but should an emergency situation develop, being close to others could mean the difference between getting timely help and not getting the help the injured party needs to survive.

Many people mistakenly believe that the majority of rock climbing injuries result from falling. This belief might simply result from the fact that rock climbers who fall get more attention from local authorities, rescue squads and even the media. However, most rock climbing injuries occur to the hands, tendons, elbows and shoulders and are caused by straining and overuse. Although these types of injuries are not preventable, their occurrence can be reduced by taking time to properly warm up and stretch out these body parts. Using the right rock climbing equipment for the journey ahead is also advisable.

Rock climbing shoes are a must and help ensure a proper grip on the sometimes slippery surfaces. Helmets, which unfortunately aren’t worn by many climbers, are a good way to prevent serious head injury. A rock climbing harness that is in excellent condition with no frayed or worn out parts, climbing ropes, webbing, karabiners and belay devices are other essential pieces of rock climbing gear.

Keep the above rock climbing basics in mind before venturing out on your next rock climbing adventure and you’ll hopefully keep rock climbing accidents to a minimum.

Online Rock Climbing Resource

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Dice in various
forms have been around as long as mankind. They are the oldest
known form of gambling. Dice game artifacts have been found in
the tombs of ancient Egypt and Sumeria. The high gate of the
temple of Medinet features a portrayal of King Rameses III (c.
1182-1151 B.C.) playing a dice game with ladies of his harem.
But archeological evidence shows that dice games were played by
peasants as well as pharaohs.

Dice were also very popular in later Greek and Roman times. In
the Bible, Roman soldiers standing guard during Christ’s
crucifixion tossed dice to see who could keep His garments.

In ancient times, most dice were made of bones. This is the
origination of the phrase, “rolling the bones.” Other materials
used to make dice included marble, onyx, agate, bronze,
alabaster and porcelain. Primitive tribes around the world, from
the American Indian to Africans and South Sea Islanders, have
gambled with dice made of whatever materials were available,
including seashells, seeds, deer horn, pottery and animal teeth.

Square dice like those used today, with the opposite faces
adding up to seven, have been found in the British prehistoric
earthworks of Maiden Castle. They’ve also been found near Rome,
dating back to around 900 B.C.

Just about as long as dice have existed, so have people who have
tried to cheat using “loaded dice.” A loaded die is one that has
been intentionally altered so that it lands most often with a
certain side facing up. Dice can be loaded in many ways,
especially if they aren’t transparent. Some simply have weights
added to one side. Some, called “tappers,” have a cavity in the
center of the tube that holds a drop of mercury. When the die is
tapped on the table, the mercury moves through a little tube to
another cavity at the side of the cube.

You may have seen gamblers, especially in movies, blowing on
dice or rubbing them together in their hands before throwing
them. The gambler might be using another type of loaded die,
which has inside a small weight and some wax or other semi solid
substance whose melting point is a little lower than the
temperature of the human body. When the gambler rubs or blows on
the die, it causes the wax to melt and the weight to move,
making the die land with the selected side facing up.

Today, it’s very unlikely that you’ll find loaded dice in
reputable betting establishments because they use transparent
acrylic dice, which are difficult to alter.

Interested in this subject? Try this link for more of the same.

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PNF Stretching

Proprioceptive Neuromuscular Facilitation

Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted. PNF stretching was originally developed as a form of rehabilitation, and to that effect it is very effective. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, (and range of movement) it also improves muscular strength.

Warning! Certain precautions need to be taken when performing PNF stretches as they can put added stress on the targeted muscle group, which can increase the risk of soft tissue injury. To help reduce this risk, it is important to include a conditioning phase before a maximum, or intense effort is used.

Also, before undertaking any form of stretching it is vitally important that a thorough warm up be completed. Warming up prior to stretching does a number of beneficial things, but primarily its purpose is to prepare the body and mind for more strenuous activity. One of the ways it achieves this is by helping to increase the body’s core temperature while also increasing the body’s muscle temperature. This is essential to ensure the maximum benefit is gained from your stretching. For a more detailed article on warming up properly, refer to the following link. http://www.thestretchinghandbook.com/archives/warm-up.htm

How to perform a PNF stretch

The process of performing a PNF stretch involves the following. The muscle group to be stretched is positioned so that the muscles are stretched and under tension. The individual then contracts the stretched muscle group for 5 - 6 seconds while a partner, or immovable object, applies sufficient resistance to inhibit movement. Please note; the effort of contraction should be relevant to the level of conditioning.

The contracted muscle group is then relaxed and a controlled stretch is applied for about 30 seconds. The muscle group is then allowed 30 seconds to recover and the process is repeated 2 - 4 times.

Information differs slightly about timing recommendations for PNF stretching depending on who you are talking to. Although there are conflicting responses to the question of how long should I contract the muscle group for and how long should I rest for between each stretch, I believe (through a study of research literature and personal experience) that the above timing recommendations provide the maximum benefits from PNF stretching.

About the author:

Article by Brad Walker. Brad is a leading stretching and sports injury consultant with over 15 years experience in the health and fitness industry. For more articles on the prevention & treatment of sports injury, subscribe to The Stretching & Sports Injury Newsletter by visiting http://www.thestretchinghandbook.com/.

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Wall Drill ~ Fix your Block

Problem:The player tends to let their lower-body slide
horizontally.

Result: The players hands get trapped due to the
over-active lower body, and either remain open at impact causing
a slice (most common), or flip over quickly causing a large
hook. The trapped hands travel on an in to out path causing the
ball to start to the right of the intended target.

The Drill: How many rounds have you played, where you’re
trying to get those extra yards out of a shot, and are sadly
disappointed when you block it badly into the trees? It happens
to many players, myself included. The block is one of the most
frustrating shots to have in golf; not to mention it is often
accompanied by a wicked slice that makes looking for the ball
almost pointless.

What causes the block? Most commonly it’s an over-active lower
body, your hips and knees tend to slide towards the target in
your efforts to get those extra yards. To be fair, even in
professional swings, there is a slight hip movement towards the
target, but it is minimal. In amateurs the hip slide tends to be
a lot more noticeable.

There are many simple fundamentals that can help to contribute
to a blocked shot, firstly a stance that is too wide reduces
turning and promotes the slide. Secondly, knees that are too
bent, helps to destabilize the lower body contributing to added
unwanted movement (be sure to give the next person that says to
you “bend your knees” a good smack - having your knees unlocked
is perfect).

This drill helps to promote a turning of you hips rather than a
slide, which is exactly what you want to have on the downswing.
Setup so your hips are perpendicular to a wall; make sure that
the wall is ending so you have some room to swing the club
through impact if needed. There should be about 2-3 inches
between your hips and the wall, if you setup normally, with a
proper stance. This is more than enough room to complete your
swing motion. Taking swings at about 10 percent speed; focus on
turning your hips on the downswing, rather than sliding. The
wall acts as a brace, and gives you the negative feedback you
need when you make contact with it. At impact your hips should
have cleared to create close to a 45 degree angle with the wall,
without touching it. This drill is very effective at reducing
hip slide, try it out!

For more free golf drills and instruction tips check out The Golf Drill
Guru

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