Scrap's Stretch Programme

Guys

Scrap is out cutting the grass for me, while he is doing that I have been commanded to upload some stretches, he will come on later to explain them all to you.

Regards

Mrs Scrap ! :-*
YouTube - Chicken Stretch -The first one I call the chicken stick neck out keeping chin at the same angle at all times then push neck back into neck as hard as you can hold for 15secs then repeat 5 times When you get use to it while the necks back and under pressure start turning slowly left then right Its a great neck strengthener.
YouTube - Hands Elastic -keep the pressure on the arms with the elastic, keep pushing out.
YouTube - shake belly on ball
YouTube - Stick Stretch -keep the elbows locked great one for the shoulders and pecks
YouTube - Leg Stretch
YouTube - Bits -make sure the hips dont move hand under foot with knee behind elbow . The secret is to push the knee into the elbow hard and not moving the hips, its the best stretch for groin and lower back I know.
YouTube - hiptwist -knees together hips of the floor level with knees and shoulders twist the knees as shown good for lower back glutes, abs, hips its best to stretch hamstrings after
YouTube - stretch
YouTube - five -as shown complete figure of 8 with leg with toe pointing down at all times 5 reps then reverse while pushing into the ball with the other foot and pushing into the floor with the knee. Take your time with it Hes going to fast as wide and high as you can try it it will make your eyes water. Great one for hip stability and flexibility
YouTube - ballarmstretch
YouTube - fig of 8 with ball -works the whole body, to do it you have to be fit. It works every muscle in the body at once, coordination at its ultimate


Have fun !

haha!! thats well sweet of you!! scrap can have a cc from me.....but its for mrs scrap!! lol
i will check them out !!
peace out mrs scrap!!

thread stickied :)

Thanks for the CC !!

Chers for doing that Adam..x

Hey Scrap is THat You??

No. ;)

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Originally Posted by AdamGB

No. ;)

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Its Mrs Scrap.

good stretching, very interesting indeed ! ;)cc for that one

i Agree The Strange Thing Is This Thing Doesnt have Very Many Views On it

Ive Never Seen It till Today So Its Probably A New Post

Oh yeah And i Was Asking If it Was Scrap in the Videos :)

looking forward to the explanations on some of these as well , as some of these stretches are very intricate ;)

That lad makes it look easy. How long did it take to get him up to speed Scrap?

the belly shake on looks interestin!! i should try it out sometime!!

The lad at that time had not had a contest Am or Pro He came to the gym 1 day from Afganistan. His hips were 3/4 of an inch out of line when we started He had trained for I think 8 months when we did the video. In his third fight up to his 6th he was boxing area champs and beating them. then I split from the gym to concentrate on a project that Im involed with which Im sure you will hear about very shortly.The stretches will be added to as we go along, any questions ask. I didnt expect this to happen they were for a thread on bad backs but the wife got it wrong, while I was cutting the grass. most off what you see does need an explanation. The belly shake one, keep the elbows locked also think theirs someone behind you about to stick a red hot poker up your arse pull your glutes together while doing it it really works theabdominals and shoulders and gives good punching memory to the body

The first one I call the chicken stick neck out keeping chin at the same angle at all times then push neck back into neck as hard as you can hold for 15secs then repeat 5 times When you get use to it while the necks back and under pressure start turning slowly left then right Its a great neck strenghtner.

The 2nd one keep the pressure on the arms with the elastic, keep pushing out

the 3rd one must take some flexibility to do right off the bat like that.

I can do it almost that well, but only once I've really loosened up my hamstrings first ;)

number 4 keep the elbows locked great one for the shoulders and pecks

Adam I think he did the hamstring one first these segments have been altered abit all the stuff Ive shown were taken the same day its just that I cant show some of them for reasons that they are hard to do and not done properly someone could get hurt if not supervised

Very cool exercises , not the normal every day things. I like a variation of to do’s ,another cool click for creativity Scrap. thanks for sharing ! ;)

6 make surethe hips dont move hand under foot with knee behind elbow . The secret is to push the knee into the elbow hard and not moving the hips, its the best stretch for groin and lower back I know.

7 knees together hips of the floor level with knees and shoulders twist the knees as shown good for lower back glutes, abs, hips its best to stretch hamstrings after

9 as shown complete figure of 8 with leg with toe pointing down at all times 5 reps then reverse while pushing into the ball with the other foot and pushing into the floor with the knee. Take your time with it Hes going to fast as wide and high as you can try it it will make your eyes water. Great one for hip stability and flexability

Number 11 works the whole body, to do it you have to be fit. It works every muscle in the body at once, cordination at its ultimate

What you said about the guy doing the stretches having his hip out of alignment is interesting.

I have a runner friend who's hips were put out of alignment by incorrect orthotics(custom made by a podiatrist!) and has taken 8 months of Pilate's work to be able to run again.

I have a slight hip misalignment which might be from orthotics (made by the same podiatrist) but could also be from boxing (the effect of practicing only orthodox stance for several years?).

Would you recommend these exercises to correct pelvic misalignment along with pilates?

Are boxers prone to hip misalignments from practicing only one stance all the time?

Sharla, seeing a podiatrist is okay. But it doesnt sort the underlying problem of bad posture and what caused it be it pschycotic memory or muscle memory. Its interesting that it appears to me more left handed people on average have the problem, thats what Ive noticed on my trav mate Also you would be surprised how widespread the problem is. Anyway tell your mate to go see a good Osteopath he will sort it.

Thanks will do -

Also at the risk of sounding less than intelligent what is pschycotic memory and how can it cause bad posture?

Through Subconcius thought process can instill bad practice Biomechanicly. From old injurys, the memory of pain is never going to be a plus when working hard it instills doubt.

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Originally Posted by Scrap

Through Subconcius thought process can instill bad practice Biomechanicly. From old injurys, the memory of pain is never going to be a plus when working hard it instills doubt.

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you got that right ! what you got to do is complete erase the negative thought , and find away to embrace the situation as it is. and move on.

A bull with a bad leg who has excepted this , can still give you the horns. ;)

I think I get what you mean - maybe ;)

So subconsciously nursing a previously injured led therefore not distributing weight correctly and over straining the muscles which are compensating for it.

Would the tendency to flinch/brace in anticipation to taking a punch on your guard also qualify if it's done with incorrect technique - perhaps causing neck stiffness or something?

I guess you can not correct something like that unless you are totally aware that it is a problem and you focus on it continuously since it's one of those bad habits which is already automatic (unfortunately I have a few of those!).

Does that sound right?

Absoluatly it can give bad technique through memory. The way Ive found is motorized stretch technique. Up to this time I havent had a failure, using the system. muscle never forgets so give it something better to remember remove the doubt.

I've never heard of this motorized stretch technique sytem.

Are these motorized stretches similar to the ones in the video clips or modified to mimic the correct version of the movement you're getting wrong?

Can a person simply follow a set stretching program or does it need to me taylored to your specific problem?

Can you recommend some texts/web sites to read for more info? sorry if you've already been through this a thousand times before - haven't had a chance to read every post in the forum just yet :-)

Its best to tailored to the problem, youve probably never heard of it its a System Ive devised over many years of learning from better men than me, Professors and academics. I shut up and listened when all else fails they seem to land up at my door. Its nice to hear Dr so and so sent me or the University recommended you, Im a common Quack who trains fighters and sports people who wanted to learn my favourite word Why.

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Originally Posted by Scrap

Its best to tailored to the problem, youve probably never heard of it its a System Ive devised over many years of learning from better men than me, Professors and academics. I shut up and listened when all else fails they seem to land up at my door. Its nice to hear Dr so and so sent me or the University recommended you, Im a common Quack who trains fighters and sports people who wanted to learn my favourite word Why.

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O0 I am gonna PM you instead ~ O0 thanks - LG

So if this is your system does that mean I have to fly over there and become one of your pupils to learn or are you willing to share your scientific knowledge with the rest of the scientific community - I'm a plant scientist which is obviously probably not quite your area of expertise but we could say by putting the info out there you are allowing it to be peer reviewed and trialled by a whole heap of students of the sweet science .......... Feeling generous yet?

I dont think the company, who I have just signed a contract with would be to pleased.

Right fair enough - I gather that this company will then be marketing it in some form soonish?

If so will it still be marketed in a boxing specific sense? I don't think that there has been enough sport science research based on improving boxing specific performance - at least that i've been able to find.

There's plenty on other sports which might be extrapolated but some more specific info is always good.

You'll have to let us know when it is being released :)

Stretching the legs:

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Originally Posted by Scrap

Get a gym bench and large towel,make the into a 9 by 6 pad sit length ways on the bench, with knee over end put pad under knee.Foot by floor but not on, pull foot up so achilles is stretched then push down onto pad using hamstrings and gluts.Nowthroughtou t you keep that form with a straight back Bring the foot up an inch every 10 secs until the leg is straight, When their hold for 20 secs.Then bring it down an inch every 10 secs.If the legs start to tremble keep correct form Do this 3 times on same leg.If you can youve got pretty good legs Then do the other leg When it becomes easy you start doing it with weighted shoes it strecthes the whole leg,have fun.

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Exercise for abs and lower back:

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Originally Posted by Scrap

This is for power and speed strengthing the lower back and abdominal wall Sit downlegs straight heeels and knees pushed into floor.Back straight chin up,okay now think theirs somebody behind you ready to stick a red hot poker up your a***,thats the position you hold. Now go back 1 inch every 10 secs until your heels start to rise. Then come as you went down 1 inch every 10 secs,when vertical move feet width of shoulders, turn feet in then rock forward 4 times then lift feet with legs straight, off the floor6 inch then bang into the floor with heels. do the routine 4 times a workout. Do it every day for 2 week you will notice the differance, in speed and posture.

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hmm.. I cant quite visualize the ab and lower back exercise posted above? would someone be able to clarify that one for me? I guess I'm a very visual learner when it comes to exercises, so forgive me for being a little slow :(


Also.. Scrap, how often would you suggest to do these stretches/exercises. Is it something that should be implemented in ones daily routine/program?

Certain types of Stretching can really help technique. Certain days we will do more stretching than technique to implement what we are trying to achieve, and repair movement its an ongoing fudamental of training. Body expresses itself to feel, nuerons respond to it, thats how we evolved.