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Stretching the Limits – How to Expand Your Walls the Right Way

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Expand Your Walls

Stretching is an incremental improvement process that takes patience and dedication to succeed. Furthermore, stretching can also help alleviate discomfort or stiffness that may exist in your muscles or limbs.

Before stretching, always start with a warm-up routine and avoid dynamic and ballistic PNF stretching techniques that push muscles beyond their range of motion (for instance by swinging back a leg or arm). These are risky methods which could result in serious injury.

Stretching the Limits

Stretching is an integral component of physical exercise routines. Stretching involves lengthening muscles while activating not only them but also joints and tendons. An effective stretching routine combines passive, isometric and dynamic stretches for maximum benefit; reaching the limits of your flexibility requires patience as results do not show overnight; nonetheless, it’s rewarding when stiffness subsides and range of motion increases and you know you are moving in the right direction!

Active stretching typically involves moving body parts into positions where they are stretched, then holding them there until the desired length has been reached. This method helps muscles lengthen and may include using resistance bands or apparatus such as balls. You could also contract muscles against fixed objects like walls and floors – creating resistance contracting against fixed objects like these; contracting further helps fatigue fast-twitch muscle fibers so it becomes harder for them to contract against future stretches.

Isometric stretches involve contracting muscles against something immovable such as the floor or your partner and holding their stretched out positions for seven to 15 seconds. This helps train your muscle’s stretch receptors to remember and adapt to their length over time – thus making you more flexible over time. A final passive stretch typically follows after isometric phase will open the muscles up even further for flexibility.

A good stretching routine must be carried out consistently and slowly in order to prevent injury. If a muscle starts hurting while stretching, that is an indicator that you are pushing too hard; never bounce when stretching as this can lead to pulled muscles. Furthermore, if a muscle begins quivering during a stretch you have gone too far; in such instances it would be wiser to return at a lesser intensity and repeat.

Getting Started

Stretching is an integral component of any workout routine. Stretching can prevent injuries, maintain strong and healthy muscles, and enhance performance at any activity – yet many individuals fail to incorporate stretching into their daily lives; this often leads to stiffness and soreness from sitting in an office job or standing for extended periods of time.

Stretches can be done by anyone of any age or fitness level and without needing much equipment or space. Below are a few simple stretches you can perform anywhere to ease stiffness and soreness.

Active stretching: If you want to stretch a specific muscle group, active stretching uses your own muscle power to move into position that stretches it. For instance, to do a hamstring stretch, lie on your back and use leg muscles to lift one straight leg until a stretch in the hamstring is felt – this method is recommended both for beginners and people with past injuries, according to Galliett.

Passive Stretching

Passive stretching involves using external forces to increase tension on a stretched muscle. For example, when performing a calf stretch you would stand facing a wall about arm’s length away, place both hands flat against it, lean in until feeling a stretch in both your back calf muscle and heel – an effective method if you spend all day sitting behind a desk or perform numerous bench presses while lacking upper back flexibility.

Isometric Stretching

Isometric stretches combine isometric or static stretching with muscle contraction for fast results in flexibility development. For instance, standing with arms hanging down by your sides while interlocking fingers behind head while gently squeezing shoulder blades together widening chest. Hand positions may be changed to emphasize shoulders or chest (e.g. hands behind head, on top of head or just above head) This stretch can be performed seated or standing and repeated as frequently as desired.

Assembling the Wall

General guidelines suggest that healthy adults in good physical condition can safely stretch to the point of mild tension three to five times per day for 10-30 seconds at three separate points throughout the day, three or five times a week for at least three minutes each time. Because stretching regimens differ according to age, health status, and activity level; it is always advisable to consult your physician prior to embarking upon one.

As an example, GBA reader Nat plans on building his house in Climate Zone 5 but doesn’t know if his wall assembly will perform adequately. He hopes GBA readers can provide him with all of the information he needs in order to make an informed decision.

“Stretching to the limit” in this context refers to pushing past current limits and breaking through new ones, with an aim towards breaking barriers that may exist between you and what lies beyond. Doing this requires courage and persistence when results take longer to appear (or don’t appear altogether), yet those who persevere may reap great rewards: feeling of magic as stiffness eases away under sunlight; as well as purpose from realizing they are making their mark on society.

Finishing the Wall

No doubt it requires dedication and determination to overcome the discomfort associated with stretching. But as you persevere day after day, progress can be seen. Stiffness eases and muscle softness improves; an encouraging sign that you’re pushing beyond your boundaries and expanding them further than before.

Alter advises that if your muscles start quivering during stretching, this could indicate overdoing it and should be reduced immediately. Your goal should be to reach mild tension within your muscle fibers which varies according to each person based on range of motion, age and health status – it could take as little as 10-30 seconds or be repeated several times daily depending on individual circumstances – check in with a trainer regularly so they can provide tailored stretching techniques tailored specifically for you body type.

By adding stretching to your regular routine, you can gain greater flexibility and mobility, as well as reduce the risk of injury. With consistency and dedication, you can make your walls expand in ways you never thought possible – stretch walls explained!

 

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Here are some facts about British Columbia’s housing market

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Housing affordability is a key issue in the provincial election campaign in British Columbia, particularly in major centres.

Here are some statistics about housing in B.C. from the Canada Mortgage and Housing Corporation’s 2024 Rental Market Report, issued in January, and the B.C. Real Estate Association’s August 2024 report.

Average residential home price in B.C.: $938,500

Average price in greater Vancouver (2024 year to date): $1,304,438

Average price in greater Victoria (2024 year to date): $979,103

Average price in the Okanagan (2024 year to date): $748,015

Average two-bedroom purpose-built rental in Vancouver: $2,181

Average two-bedroom purpose-built rental in Victoria: $1,839

Average two-bedroom purpose-built rental in Canada: $1,359

Rental vacancy rate in Vancouver: 0.9 per cent

How much more do new renters in Vancouver pay compared with renters who have occupied their home for at least a year: 27 per cent

This report by The Canadian Press was first published Oct. 17, 2024.

The Canadian Press. All rights reserved.

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B.C. voters face atmospheric river with heavy rain, high winds on election day

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VANCOUVER – Voters along the south coast of British Columbia who have not cast their ballots yet will have to contend with heavy rain and high winds from an incoming atmospheric river weather system on election day.

Environment Canada says the weather system will bring prolonged heavy rain to Metro Vancouver, the Sunshine Coast, Fraser Valley, Howe Sound, Whistler and Vancouver Island starting Friday.

The agency says strong winds with gusts up to 80 kilometres an hour will also develop on Saturday — the day thousands are expected to go to the polls across B.C. — in parts of Vancouver Island and Metro Vancouver.

Wednesday was the last day for advance voting, which started on Oct. 10.

More than 180,000 voters cast their votes Wednesday — the most ever on an advance voting day in B.C., beating the record set just days earlier on Oct. 10 of more than 170,000 votes.

Environment Canada says voters in the area of the atmospheric river can expect around 70 millimetres of precipitation generally and up to 100 millimetres along the coastal mountains, while parts of Vancouver Island could see as much as 200 millimetres of rainfall for the weekend.

An atmospheric river system in November 2021 created severe flooding and landslides that at one point severed most rail links between Vancouver’s port and the rest of Canada while inundating communities in the Fraser Valley and B.C. Interior.

This report by The Canadian Press was first published Oct. 17, 2024.

The Canadian Press. All rights reserved.

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No shortage when it comes to B.C. housing policies, as Eby, Rustad offer clear choice

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British Columbia voters face no shortage of policies when it comes to tackling the province’s housing woes in the run-up to Saturday’s election, with a clear choice for the next government’s approach.

David Eby’s New Democrats say the housing market on its own will not deliver the homes people need, while B.C. Conservative Leader John Rustad saysgovernment is part of the problem and B.C. needs to “unleash” the potential of the private sector.

But Andy Yan, director of the City Program at Simon Fraser University, said the “punchline” was that neither would have a hand in regulating interest rates, the “giant X-factor” in housing affordability.

“The one policy that controls it all just happens to be a policy that the province, whoever wins, has absolutely no control over,” said Yan, who made a name for himself scrutinizing B.C.’s chronic affordability problems.

Some metrics have shown those problems easing, with Eby pointing to what he said was a seven per cent drop in rent prices in Vancouver.

But Statistics Canada says 2021 census data shows that 25.5 per cent of B.C. households were paying at least 30 per cent of their income on shelter costs, the worst for any province or territory.

Yan said government had “access to a few levers” aimed at boosting housing affordability, and Eby has been pulling several.

Yet a host of other factors are at play, rates in particular, Yan said.

“This is what makes housing so frustrating, right? It takes time. It takes decades through which solutions and policies play out,” Yan said.

Rustad, meanwhile, is running on a “deregulation” platform.

He has pledged to scrap key NDP housing initiatives, including the speculation and vacancy tax, restrictions on short-term rentals,and legislation aimed at boosting small-scale density in single-family neighbourhoods.

Green Leader Sonia Furstenau, meanwhile, says “commodification” of housing by large investors is a major factor driving up costs, and her party would prioritize people most vulnerable in the housing market.

Yan said it was too soon to fully assess the impact of the NDP government’s housing measures, but there was a risk housing challenges could get worse if certain safeguards were removed, such as policies that preserve existing rental homes.

If interest rates were to drop, spurring a surge of redevelopment, Yan said the new homes with higher rents could wipe the older, cheaper units off the map.

“There is this element of change and redevelopment that needs to occur as a city grows, yet the loss of that stock is part of really, the ongoing challenges,” Yan said.

Given the external forces buffeting the housing market, Yan said the question before voters this month was more about “narrative” than numbers.

“Who do you believe will deliver a better tomorrow?”

Yan said the market has limits, and governments play an important role in providing safeguards for those most vulnerable.

The market “won’t by itself deal with their housing needs,” Yan said, especially given what he described as B.C.’s “30-year deficit of non-market housing.”

IS HOUSING THE ‘GOVERNMENT’S JOB’?

Craig Jones, associate director of the Housing Research Collaborative at the University of British Columbia, echoed Yan, saying people are in “housing distress” and in urgent need of help in the form of social or non-market housing.

“The amount of housing that it’s going to take through straight-up supply to arrive at affordability, it’s more than the system can actually produce,” he said.

Among the three leaders, Yan said it was Furstenau who had focused on the role of the “financialization” of housing, or large investors using housing for profit.

“It really squeezes renters,” he said of the trend. “It captures those units that would ordinarily become affordable and moves (them) into an investment product.”

The Greens’ platform includes a pledge to advocate for federal legislation banning the sale of residential units toreal estate investment trusts, known as REITs.

The party has also proposed a two per cent tax on homes valued at $3 million or higher, while committing $1.5 billion to build 26,000 non-market units each year.

Eby’s NDP government has enacted a suite of policies aimed at speeding up the development and availability of middle-income housing and affordable rentals.

They include the Rental Protection Fund, which Jones described as a “cutting-edge” policy. The $500-million fund enables non-profit organizations to purchase and manage existing rental buildings with the goal of preserving their affordability.

Another flagship NDP housing initiative, dubbed BC Builds, uses $2 billion in government financingto offer low-interest loans for the development of rental buildings on low-cost, underutilized land. Under the program, operators must offer at least 20 per cent of their units at 20 per cent below the market value.

Ravi Kahlon, the NDP candidate for Delta North who serves as Eby’s housing minister,said BC Builds was designed to navigate “huge headwinds” in housing development, including high interest rates, global inflation and the cost of land.

Boosting supply is one piece of the larger housing puzzle, Kahlon said in an interview before the start of the election campaign.

“We also need governments to invest and … come up with innovative programs to be able to get more affordability than the market can deliver,” he said.

The NDP is also pledging to help more middle-class, first-time buyers into the housing market with a plan to finance 40 per cent of the price on certain projects, with the money repayable as a loan and carrying an interest rate of 1.5 per cent. The government’s contribution would have to be repaid upon resale, plus 40 per cent of any increase in value.

The Canadian Press reached out several times requesting a housing-focused interview with Rustad or another Conservative representative, but received no followup.

At a press conference officially launching the Conservatives’ campaign, Rustad said Eby “seems to think that (housing) is government’s job.”

A key element of the Conservatives’ housing plans is a provincial tax exemption dubbed the “Rustad Rebate.” It would start in 2026 with residents able to deduct up to $1,500 per month for rent and mortgage costs, increasing to $3,000 in 2029.

Rustad also wants Ottawa to reintroduce a 1970s federal program that offered tax incentives to spur multi-unit residential building construction.

“It’s critical to bring that back and get the rental stock that we need built,” Rustad said of the so-called MURB program during the recent televised leaders’ debate.

Rustad also wants to axe B.C.’s speculation and vacancy tax, which Eby says has added 20,000 units to the long-term rental market, and repeal rules restricting short-term rentals on platforms such as Airbnb and Vrbo to an operator’s principal residence or one secondary suite.

“(First) of all it was foreigners, and then it was speculators, and then it was vacant properties, and then it was Airbnbs, instead of pointing at the real problem, which is government, and government is getting in the way,” Rustad said during the televised leaders’ debate.

Rustad has also promised to speed up approvals for rezoning and development applications, and to step in if a city fails to meet the six-month target.

Eby’s approach to clearing zoning and regulatory hurdles includes legislation passed last fall that requires municipalities with more than 5,000 residents to allow small-scale, multi-unit housing on lots previously zoned for single family homes.

The New Democrats have also recently announced a series of free, standardized building designs and a plan to fast-track prefabricated homes in the province.

A statement from B.C.’s Housing Ministry said more than 90 per cent of 188 local governments had adopted the New Democrats’ small-scale, multi-unit housing legislation as of last month, while 21 had received extensions allowing more time.

Rustad has pledged to repeal that law too, describing Eby’s approach as “authoritarian.”

The Greens are meanwhile pledging to spend $650 million in annual infrastructure funding for communities, increase subsidies for elderly renters, and bring in vacancy control measures to prevent landlords from drastically raising rents for new tenants.

Yan likened the Oct. 19 election to a “referendum about the course that David Eby has set” for housing, with Rustad “offering a completely different direction.”

Regardless of which party and leader emerges victorious, Yan said B.C.’s next government will be working against the clock, as well as cost pressures.

Yan said failing to deliver affordable homes for everyone, particularly people living on B.C. streets and young, working families, came at a cost to the whole province.

“It diminishes us as a society, but then also as an economy.”

This report by The Canadian Press was first published Oct. 17, 2024.

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