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need some stretching advice....
- Thread starter kiosk
- Start date
You are going to get a ton of advice, including some good ones from real PT's. Here is a few of the stretches I do daily:
Hams: Bend forward from waist with knees unlocked. Hands on hams. Slowly straighten knees, stopping short of pain. Exhale slowly ... 1 minute.
Quads: Standing on one leg, holding post ... lift leg, grab ankle, and slowly bring leg to rear. Bend forward just a bit and pull. Exhale slowly ... 1 minute. Do other leg.
Calves: Face wall, extend hands ... hold legs straight and let body go forward ... relax ... step back a few inches ... repeat ..Exhale a lot .... 1 minute
The key is to relax, exhale and feel the stretch, not pain.
Hams: Bend forward from waist with knees unlocked. Hands on hams. Slowly straighten knees, stopping short of pain. Exhale slowly ... 1 minute.
Quads: Standing on one leg, holding post ... lift leg, grab ankle, and slowly bring leg to rear. Bend forward just a bit and pull. Exhale slowly ... 1 minute. Do other leg.
Calves: Face wall, extend hands ... hold legs straight and let body go forward ... relax ... step back a few inches ... repeat ..Exhale a lot .... 1 minute
The key is to relax, exhale and feel the stretch, not pain.
musketeer
New member
The lion gave some good advice in my opinion. Try doing some hip-type stretches as well and some things for the lower back. Relaxing into the stretch is key - if you are fighting it then you won't be able to do it. Have a plan where you promise yourself that you WILL complete your routine after every workout. The stretching routine must be about 10mins long, but will be worth it in the long injury free run.
To stretch properly, lean into the stretch and stop when you feel a little discomfort.
Hold for 8 seconds and then move and inch back and then come forwards so that you are just a little further than before. Carry this on until you are as deep as possible in the stretch. Then hold the deepest position for up to a whole minute.
This is how to do developmental stretches that will radiacally change the way your muscles and tendons operate when unflexed. Aim to improve your stretch depth every other workout, or until you know that you are very flexible - like your head is all the way down to the knee, etc...
SWIMMING will very quickly loosen the muscles as well - I would reccomend anyone who is concerned about their phsical well being to swim at least twice a week!
To stretch properly, lean into the stretch and stop when you feel a little discomfort.
Hold for 8 seconds and then move and inch back and then come forwards so that you are just a little further than before. Carry this on until you are as deep as possible in the stretch. Then hold the deepest position for up to a whole minute.
This is how to do developmental stretches that will radiacally change the way your muscles and tendons operate when unflexed. Aim to improve your stretch depth every other workout, or until you know that you are very flexible - like your head is all the way down to the knee, etc...
SWIMMING will very quickly loosen the muscles as well - I would reccomend anyone who is concerned about their phsical well being to swim at least twice a week!
delphiOne
New member
If you want some extremely effective stretching technique, listen close.
Firstly, stretching for short periods (under 30 seconds) really doesn't stretch you out. It will release basic tightness, but that's about it.
If you want to get really limber and build flexibility, you have to focus on it.
The best way to do that is to stretch as you normally would, to the point of being taut (pick your particular stretch), then flex against it for about 10-15 seconds. For example, if you were stretching hamstrings: put your feet together while you are sitting on the ground and try to touch your toes. Get as far as you can, then grab your ankles or lower leg and (keeping your knees straight) pull back as though you're trying to sit up. Do this for about 15 seconds and you'll find you will be able to stretch much farther than you could when you started.
Pick a good set of stretches of tissue groups you want to stretch out, and do three sets of these. Be warned, just like working out with weights the first time, initially your tendons and ligaments will recoil from being stretched. They will tighted up the next day and you'll notice that you have lost flexibility. If you don't give up, you'll work through that period very quickly, probably even the second or third stretching session. Keep to your stretching routine though and you'll notice rapid advances in your flexibility.
Firstly, stretching for short periods (under 30 seconds) really doesn't stretch you out. It will release basic tightness, but that's about it.
If you want to get really limber and build flexibility, you have to focus on it.
The best way to do that is to stretch as you normally would, to the point of being taut (pick your particular stretch), then flex against it for about 10-15 seconds. For example, if you were stretching hamstrings: put your feet together while you are sitting on the ground and try to touch your toes. Get as far as you can, then grab your ankles or lower leg and (keeping your knees straight) pull back as though you're trying to sit up. Do this for about 15 seconds and you'll find you will be able to stretch much farther than you could when you started.
Pick a good set of stretches of tissue groups you want to stretch out, and do three sets of these. Be warned, just like working out with weights the first time, initially your tendons and ligaments will recoil from being stretched. They will tighted up the next day and you'll notice that you have lost flexibility. If you don't give up, you'll work through that period very quickly, probably even the second or third stretching session. Keep to your stretching routine though and you'll notice rapid advances in your flexibility.
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