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 The_Hobbit
Bilbo Baggins
Registered: 04/06/04
Posts: 1,382
Loc: The Shire
Last seen: 5 years, 2 months
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 Stretching Routine 
#6356701 - 12/11/06 02:21 AM (5 years, 5 months ago) |
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Ankle rolls
Stand up and roll each of your ankles in each direction 10x.
Quad stretch
Kick your foot back and grab it with your hand. I've seen it done where you grab your left foot with your right arm. I've also seen it done like this. http://www.exrx.net/Stretches/Quadriceps/Standing.html
Neck stretch
Put your head down and move it from side to side (looking at one shoulder, then the other) in a rolling fashion. Be careful to support your head and keep it down for the duration of the rolling. You want to be making a semi-circle, not a full circle. That is bad for your neck. Center your head before lifting it back up. Do 10 rolls (each side counts as 1).
Shoulder stretch
Do this. http://www.exrx.net/Stretches/DeltoidLateral/SideDelt.html
I think it's better to anchor the arm being stretched with your other arm's forearm, while grabbing onto the shoulder area. It's more comfy and better balanced.
Bicep stretch
Do this. http://www.exrx.net/Stretches/Biceps/Standing.html If you bend over some, you'll be able to raise your arms higher.
Hand and Shoulder stretch
Lift your hands up in front of you and open/close your hands (about 100 seems good). Then, reach them outwards and do small, controlled circles that slowly get bigger and bigger. I like to end with a full ROM swing where I do the biggest circle that is comfortably possible.
Arm stretch
Reach your left hand behind your back and reach your right hand up and over to your back area. Hold your hands together. It's ok if you can only grab your fingertips together. Do it the other way around, too.
Groin Stretch
Do this. http://www.exrx.net/Stretches/HipAdductors/SideLunge.html
I like to rest my hands on my thighs.
Back stretch
Stand with your feet about shoulder width apart. After that, get down on the ground, with your legs out in front and your feet together. Grab your toes. A more complex version of that second stretch, which can be used as an alternative, is to bring your heels together in a standing position and stretch down, trying to 'bite your ankles'. Both versions are useful.
Groin stretch
Get down on the ground and do this. http://www.exrx.net/Stretches/HipAdductors/SeatedGroinFloor.html
Cherry pickers
Stand up, spread your legs (wider than shoulder width), bend over, and touch the ground 3 times with a light bounce. Once in front of you, once under you, and once behind. After each rep, come up (erect torso) and clap. Do 10 reps.
Killers
Start off by doing some toe raises. Then jump up and down with the same motion (arms hanging). Then do jumping jacks. You start off by simply spreading your arms out (no hands), then your raise your hands up to head level, then over your head (works into the right range of motion comfortably). Cycle back down to the toe raises. Pick a number of reps and do that for each exercise. 10, 15, 20, 30, 40, 50 - however many you can do.
Side twists
Put your hands on your waist and twist from side to side. Back and forth 10 times. Pace yourself with a 4 count for each rep (like the military counts.. uhh 1 2 3 4, 2 3 4, etc etc. - not 4 seconds).
You can see which muscles groups are being effected by the stretches at the links provided. You can do a 10 count for these stretches. It will probably help you to hold some stretches, like the back and groin stretchs, for a bit longer.
Here's the homepage of that website. http://www.exrx.net/index.html
These are a few stretches that might come in handy in every day life.
http://www.exrx.net/Stretches/ChestGeneral/BehindHead.html
http://www.exrx.net/Stretches/DeltoidAnterior/Lying.html
http://www.exrx.net/Stretches/Rhomboids/Hugging.html
P.S. I do this routine before bed after takign a shower (hot, cold, hot, cold, as many times as I want). I do not do the cherry pickers or the killers because those areas are already stretched out and that's the main reason for doing this before bed.
I think this helps me to get a better night of sleep, especially on days where I didn't do diddly as far as exercise.
My teacher taught our class this and we used to run a mile afterwards and then do various track events like sprints or jumps or discuss or shotput. You can do pretty mcuh anything after this routine because it covers your whole body.
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Smoking my hobbit leaf...
Please keep in mind that I am just a human being. Please read my posts carefully and interpret their meaning for yourself.
Edited by The_Hobbit (12/12/06 01:02 AM)
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 eligal
Noobie
Registered: 05/25/05
Posts: 7,021
Loc: California
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Re: Stretching Routine [Re: The_Hobbit]
#6358281 - 12/11/06 03:14 PM (5 years, 5 months ago) |
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nice 
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\m/ Spanksta \m/
"do you have the freedom to do with your nervous system what you want?"
"MolokoMilkPlus said:
I'll respect you if you let me give you a blow job"
"tactik said:
respect the can."
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browndustin
dustybuddy
Registered: 10/03/03
Posts: 2,957
Last seen: 2 months, 5 days
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Re: Stretching Routine [Re: eligal]
#6358650 - 12/11/06 05:07 PM (5 years, 5 months ago) |
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Stretching is the shit!
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When the stress burns my brain it's like acid raindrops
maryjane is the only thing that makes the pain stop
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CerebralFlower
whats left?
Registered: 02/09/04
Posts: 1,326
Loc: only the truth is left
Last seen: 2 years, 11 months
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Re: Stretching Routine [Re: The_Hobbit]
#6359036 - 12/11/06 06:39 PM (5 years, 5 months ago) |
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Quote:
The_Hobbit said:
Neck stretch
Put your head down and move it from side to side in a rolling fashion. Be careful to support your head. http://www.exrx.net/Stretches/Splenius/Neck.html That is what I'm talking about, except for the fact that you can move your head back and forth. 10 rolls (back and forth being 1 count).
My mom has a fucked up neck and back so she should know about it... She told me rolling your neck is bad. That you are supposed to look straight ahead, then look to the sides to stretch it
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God says dance with your heart
And shake free of you desire
Where theres a will theres always a way
When you get confused listen to the music play
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The_Hobbit
Bilbo Baggins
Registered: 04/06/04
Posts: 1,382
Loc: The Shire
Last seen: 5 years, 2 months
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Hey, CF. Thanks for bringing that up because it is a debateable exercise. My teacher told us that, so long as we kept our head down, it was fine. The problem, he said, is when you look up and strain your neck.
I actually needed to be more clear about how to do that stretch correctly so I changed the description to this:
Neck stretch
Put your head down and move it from side to side (looking at one shoulder, then the other) in a rolling fashion. Be careful to support your head and keep it down for the duration of the rolling. You want to be making a semi-circle, not a full circle. That is bad for your neck. Center your head before lifting it back up. Do 10 rolls (each side counts as 1).
I understand that there are certain exercises that some people think are bad and other people think are fine. This is one of those. As far as I'm concerned, it's fine. I don't feel any kind of strain on my neck at all.
Some boxers do a full circle with their neck. Wrestlers do neck bridges, which some say stops the flow of synovial fluid and is bad for your spine. In the end, the practicioner must decide for themselves what works and what does not. If you do not trust neck rolls and want to do a look-left and look-right, go for that. Your neck will be stretched plenty by the other stretches, anyways.
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Smoking my hobbit leaf...
Please keep in mind that I am just a human being. Please read my posts carefully and interpret their meaning for yourself.
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