The Benefits of Flexibility Exercise and Training

Flexibility exercise and training allows the body the activity it needs in order to achieve a wider range of motion.

The joints as well as the muscles surrounding them can deteriorate or can only enjoy limited range of movement over time if seldom used. With exercise and regular training, the joints can become more flexible and the muscles build up to help support each movement. Besides increasing the joint's ability to move, flexibility exercises also help provide balance to various muscle groups during periods of exercise and physical activity. This can be effectively improved through regular flexibility training and stretching exercises. This can help provide various benefits:

Flexibility training helps improve physical performance. 

If done regularly, it can help improve a person's physical performance by improving the range of movement. By putting the joints into regular physical activity, they can be made to move better than before. It is common for unused muscle groups to become stuck up when not being used for long periods. This can further limit one's range of movement. Stretching and flexibility exercises can help the muscles perform a certain amount of activity to help them develop more flexibility. Flexibility exercises can help increase the range of motion.

Regular flexibility exercises can also help reduce muscle strain and soreness that muscles go through when they are suddenly being put into considerable physical activity.

Muscles can react better to strenuous physical activity and then can adapt to it if done on a regular basis. A good way of helping the muscles adapt to strenuous activity is through stretching. Stretching exercises helps the muscles go through a slow and controlled, but increasing range of motion. This process allows the muscles to gradually adapt to strenuous physical activity. It helps lessen the risk of developing strain and soreness in the muscles used.

Flexibility exercises can also help improve blood circulation. 

Regular stretching exercises not only help improve the body's muscle tone. They can also help increase the blood that is circulating through them. With an improved blood circulation in the muscles, there are several things that happen. First, the improved blood circulation helps the nutrients to be transported in the tissues more efficiently and nourish the muscles. Another thing that happens is that more oxygen gets into the muscles to fuel them through physical exertion.

Regular flexibility and stretching exercises and training can also help increase the production of synovial fluid in the joints.

This fluid that is found in the joints acts as the joints lubricating fluid that lessens the friction between the joint's moving parts. Aside from that, the synovial fluid also helps transport the nutrients into the joint tissues.

Flexibility exercise and training is one of the most overlooked forms of fitness program. Some people often neglect getting into stretching exercises as a form of their fitness regimen. The ultimate result is usually muscle strain and injury. Without stretching exercises, it can easy for muscles to become strained. That is why it is important for such exercises to be included into any fitness and wellness program.

7 Tips for Avoiding Peanut Allergy Reactions!

A peanut is a legume and not a tree nut, that is, peanut belongs to the family of soybeans, lentils, and peas. Peanuts are one of the most common allergens (allergy-causing foods) in the world today. They’re associated with some extremely serious and at times, fatal allergic reactions (such as anaphylaxis, a sudden and life-threatening condition) and schools are actively banning peanuts and peanut products from being used on school grounds. There are other ways a peanut can cause serious damage to your body. For example, if you inhale one and it blocks your airway and causes atelectasis; a condition which affects your lungs in a way that the alveoli (air sacs in lungs) stop filling up with air.

Symptoms of allergic reactions to peanuts include:

* nausea, vomiting, belly cramps, or diarrhea

* redness, swelling, itching, or tingly sensation in the skin or mouth, around the mouth, or in and around the throat

* itchy skin or hives in the shape of small spots or large welts

*runny or congested nose, watery and itchy eyes

* impaired breathing, or body going into shock, light-headed, passing out

If you feel like you have a peanut allergy please seek medical attention and advice immediately. If you are looking to avoid peanut allergy reactions, keep reading on to find listed seven ways to for avoiding peanut allergy reactions.

  1. Read the label before buying stuff:

Because of the number of people with nut allergies, most brands mention on their packaging if the product has any traces of nuts so if you are buying something off the shelf, read the label. Even if you have bought or consumed it before, check the label again in case the ingredients changed.

  1. Be vocal about it if you or your child has the allergy:

Tell teachers, friends, family, your servers at a restaurant, anyone who may handle the food you or your child eats. Chances are they’ll understand how terrible peanut allergies can be and be careful. Mention how severe it is and suggest alternatives or ask them to avoid all nutty foods.

  1. Cook your own food:

This way you can make sure no traces of unwanted allergens are in your food. Pack your own lunches and don’t buy stuff from marts when you’re going out to school, college, office, picnics, etc. Bring home-made food and snacks for you and your children to avoid any mishap and keep your epinephrine on you at all times.

  1. Prevent cross-contamination when handling allergens and non-allergens:

Be extra careful if you use both allergens and non-allergens at home so that you don’t contaminate one with other. For example, don’t use the same knife used to apply peanut butter on bread in a jam without washing it first. Keep nuts away from jars you use to store non-allergens for your allergic kid.

  1. Practice proper hygiene:

Make sure to wash your hands with soap and water, your utensils with dishwashing soap and water, and clean your countertops, etc. thoroughly to prevent cross-contact and to avoid contaminating your food supply.

  1. Don’t forget your guests and other people you cook for or serve to:

If you are worried someone in your family or friends circle or someone who is coming over as a guest has the allergy, do not use peanuts at all—because you better be safe than sorry. You might want to ask them about any allergies- not just peanut allergy- they might have so you can avoid using that ingredient and use alternatives instead.

  1. Consider using alternatives for peanut-based recipes or protein intake requirements:

Some alternatives to peanuts (especially in recipes) can be:

-Seeds: Pepitas (roasted pumpkin seeds) or sunflower seeds can easily work as a great replacement for peanuts in granola bars, bread, nut butter, etc. Have to give up on peanut butter? Now you can find sunflower seed butter, pumpkin seed butters, flax seed butter, and hemp seed butter.

-Beans: Roasted soybeans, chickpeas (garbanzo beans), or peas, etc. are a nice replacement for nuts in salads. Roast them in the oven for a light and protein-filled snack!

-The super-food known by the name of Tiger nuts is your solution if you are allergic to all or most nuts as tiger nuts are not actually nuts but are small tubers which grow in the ground. They have all the nutritional benefits of nuts and none of the allergies.

Author Bio:
This guest post  for Tiger Nuts was written by Hassan Khan Yousafzai, he is passionate about Digital marketing. Along with educational background in Software Engineering he is bridging gap between marketing and development department. At Techvando, he has been consulting brands all over Pakistan to gain online traffic and profitable leads.


NOTE: If you would like to find out more about Tiger Nuts, please visit our web site and if you would like to SHOP NOW just click here!

Yoga - An introduction from Tiger Nuts USA

Hello! And welcome to our Tiger Nuts USA yoga series, your ultimate guidance to explore the yoga world from a different unique perspective, created by our friend Roberta Lipari

What is yoga? What are its origins, the exercises, the positions and the benefits that concern it? These are the most frequent questions people keep asking when it comes to define and get to know yoga a little bit better.

This very ancient discipline has seen the light in the East but, today, it is particularly widespread also in the western world, which has learned to appreciate the benefits and the positive aspects on body, mind, and spirit.

There are also different types of yoga, which can be practiced by following some courses or at home.

With this first part of our yoga series, we want to learn everything we need to know about this discipline, its real message and why it is so good for our body and soul.

Let's find out more about this magnificent discipline that today sees all the fans in the world connected thanks to virtual challenges and social media.

What is yoga

Yoga is a discipline of oriental origin, able to bring wellness and benefits to the health of body, mind, and spirit, through the execution of physical exercises, meditation, and breathing.

The word "yoga" derives from the Sanskrit "yug", which means "to bind together", "to unite", "to concentrate attention" and "to apply", but above all it has the meaning of union: the union, therefore, of all the parts of our being, that is of body, mind, and spirit, which must be in perfect balance between them.

There are so many existing forms of yoga, each of which has its own characteristics: yoga is based, in fact, on the maintenance of certain positions - known as Asana - on the control of breathing - called Pranayama - and on the dominion of the mind.

So what is yoga for?

Yoga is a practice that can give a unique feeling of well-being 360 degrees: the exercises that affect it can activate all the muscles of the body; the static position allows to control the depth and the frequency of the breath; while, the slowness of movements and silence promote relaxation, improving self-awareness.

The origins of yoga

Yoga has very ancient roots: it is, in fact, a practice born in past centuries, in the regions that today are part of North India. Originally, it was an exclusively meditative and ascetic discipline, which was used to maintain control over one's sensations, harmonizing - at the same time - the body with the mind and circulating the vital energy with the movement of the body: in the oriental version of yoga, therefore, the latter facilitated above all the liberation of the energy channels that pass through the body, allowing the flow of energy so as to maintain a good state of health.

Yoga styles

There are many types and styles of yoga existing: perhaps, the most known version in the West is Hatha Yoga, but the types of yoga are much more numerous. In the next article of our yoga series, we are going to learn something more about the best known and most incredible yoga styles, one at a time. Until the next time!


At Tiger Nuts USA, we sponsor articles like this because we want to try and inspire people just like you, to live and eat a healthy lifestyle and make the world a better place to live in!

Jim and Jack the founders of Tiger Nuts USA

They can be reached at and please send any questions you may have, to this address also.