or Connect
New Posts  All Forums:Forum Nav:

Stretching Programs?

post #1 of 5
Thread Starter 
OK so I just bought a book that has about a bazillion stretches in it. Now I don't have the time or patience to go through a bazillion stretches. So does anybody follow and have a specific stretching regimend that they do regularly or to prepare for ski season. right now I am about as flexible as an oak tree, so help me out so I can become more limber than timber.
post #2 of 5
I stretch my hip flexors by doing the normal lunge type stretch and also do some yoga poses like the warrior/warrior II which also stretches the hip flexors.

I stretch my hamstrings a few different ways. One bending at the hips while standing, another one on the floor which also stretches my lower back, and also putting each leg up on a couch arm or chair and bendings to it.

I stretch my calves using the basic push against a wall type stretch.

I stretch my quads but putting my heal to my butt never really did too much. My athletic massage therapist would usually stretch out my quad by having me lie sideways on a table and I would put my lower knee to my chest. He would then swing out my leg behind me putting force on it and then gradually bending my heel to my butt.

This hurts a ton but it feels really good after. A good athletic trainer can use active release to separate the different quad muscles which bunch up. It is very hard to do this on your own but one way I have found (you have to be very careful with form) is to put your knee on a couch arm or stool and grab your ankle like a normal quad stretch. But you would position the leg you are standing on slightly forward. Keeping you back straight you would lean forward in a slight lunge and pull you heal to your butt.

It is kind of a combination of a hip flexor and quad stretch but you have to be careful not to pull you back doing it.

I have had 2 major ACL surgeries in my right knee so my right quad, hamstring, and hip flexor muscles are all messed up which is why I need to stretch so much. I also stretch my IT Band which is tight from surgery.

At least my knee feels great.

I also stretch my abs, arms, and chest but not in the ski lodge.
post #3 of 5
Because, like you, I'm as "flexible as an oak tree", I want to offer a word of caution. Though I've done hamstring stretches every morning for the past few years, they are still very tight as are my hips. Last month I decided to be more attentive and added more hip and hamstring stretches to my routine and also started a yoga class. Anyway, I pulled some hip muscles and muscles behind my knees. So, be careful. Myself, I'm reevaluating how much stretching is a good idea. I know some experts say to only do them after exercise, and others say not at all. I'm not sure what I'll do, but I'm pretty convinced that if, like me, you decide to get serious about fitness late in your life, you may never be limber, regardless of what the young folk tell you.
post #4 of 5
Thread Starter 
thanks for the advice youngman, I generall only stretch during and after excerise and I try not to push it to hard.
post #5 of 5
Youngman this shows why static streches can be harmfull. Try taking a qigong class which focusses on gentle movements along with strecthing instead of yoga.

I recently stumbled on a book by Sara Black called "The Supple Body". It combines principles of yoga, tai chi, and palates into routines that you can do anywhere, and just about anytime. For anyone interested in streching and funtional fitness, this is an excellent read.

I think a point ot remember is that we need to distinguish between warming up and streching. Later, RicB.
New Posts  All Forums:Forum Nav: