-
Starting a Stretching Routine
I've started a stretching routine earlier this week. As I add more stretches, this will become a power stretching program that I'd like to do 3 times a week.
Outline of Stretches 11/25/08:
-Chicken Stretch (See Scrap's Stretch Program)
-Waist Twists
-Side Bends
-Arm Circles (aka windmills: Swinging the arms in circles)
-Shoulder Circles (shrugging your shoulders in a circular movement)
-Ball Arm Stretch (From Scrap's Stretch Program)
-Shoulder Stretch- http://img519.imageshack.us/img519/4...ckshldreg3.gif
-Triceps Stretch (The common variety)
Stick Stretches: (See Scrap's Stretches, stickstretch)
-Scrap's Stick Stretch- Chest and Shoulders
-Posterior Shoulder Stretch
-Triceps Stretch
-Rotator Cuff Stretch (Similar but not identical to: http://img140.imageshack.us/img140/1...tretch2vm4.jpg)
-Spinal Twists http://img237.imageshack.us/img237/1446/cv13jwy8.gif
-Side Hip Stretch- From the cross-legged position of the previous stretch, pull your bent leg towards the opposite side.
-Groin Stretch http://img167.imageshack.us/img167/3...hsketchac8.gif
-Groin/Lower Back Stretch (See Scrap's Stretch Program, Bits 1:20)
-Standing Quad Stretch
-Hamstring Stretch (See Scrap's Stretches)
-Hurdler Stretch
-Standing Calve Stretch, Standing Soleus Stretch
This is still a work in progress. I still need to add a stretch for my hip flexors and ankles/feet, and perhaps add some more stretches to stretch the same muscle groups in different ways. I'd like to have a separate session to do some of Scrap's Ball stretches. Getting the muscle control down is the before I can do them.
Worth noting is that, I'm currently weight training about 3 days a week alongside with my boxing. That's a big reason why I want a stretching routine. I've began doing some stretches for my rotator cuff muscles, as well as a couple of exercises to condition that muscle group. I want to make sure that my strength is pretty balanced on both sides of my body.
I'll always be looking out for ways to revise my program. If you have any ideas on how I can improve my routine, I'd like to hear your thoughts. :)
-
Re: Starting a Stretching Routine
-
Re: Starting a Stretching Routine
Thanks RDJ. That fills the gap of what I've been missing. The second stretch is also a good way to decompress the back.
-
Re: Starting a Stretching Routine
Indeed. It's one of my favorite stretches.
For the back these are also very nice.
http://www.aeroyoga.com/image/stretch-back.jpg
http://www.sport-fitness-advisor.com...ching_back.gif
If you have a cat, observe him when he wakes up. Cats are fantastic stretchers :D
-
Re: Starting a Stretching Routine
Does your stretching routine also include limb rotating btw?
-
Re: Starting a Stretching Routine
Quote:
Originally Posted by
RDJ
Does your stretching routine also include limb rotating btw?
What do you mean by limb rotations? I've been doing arm circles (swinging). At my boxing gym after we warmed our arms up we hold our arms to the sides, in front and over head while turning our arms.
-
Re: Starting a Stretching Routine
Swinging your arms would be the rotating movement for your shoulder joint. Each joint should be rotated before the muscles attached to it are stretched, I was told. So I usually just start at the neck, by rotating the head. First 10 seconds clockwise, then 10 seconds counterclockwise. After that shoulders (arm swinging back and forth), elbows (swinging the underarm), wrists (rotate the hands), spine (upper body rotating), hips (rotate the midsection), knees (looks like skiing) and ankles. It feels nice, you basically loosen up all the muscles before stretching.
-
Re: Starting a Stretching Routine
-
Re: Starting a Stretching Routine
That sounds good, that gives me a several stretches to try. I'll try this with my wrist and forearm, as well as my ankles. Scrap has a good one for the leg: http://www.youtube.com/watch?v=cdA1DcZUgE4
I'll have my main stretch routine, and I'd like to also have stretches that I'll do after waking up in the morning, before/after workouts, and throughout the day.
Stretching my legs is a big priority as that's where flexibility is going to pay off. I'll start doing the rotations, and rocking for my knees to help get them loose.
I like the idea that certain stretches and exercises will improve balance and stability, and I'll see I can integrate that into my training.
-
Re: Starting a Stretching Routine
Hand and feet are also very nice to stretch, first the entire hand or foot, then toe by toe / finger by finger. All the punching and skipping makes them very tense.
-
Re: Starting a Stretching Routine
My favourite stretch is the one i rave about all the time lying with my back on the ground and my feet up on a chair so my knees are bent at right angles and my arms stretched out to the sides.
I didn't take to it immediately because i tried it first lying in bed and didn't feel anything - you really need to lie on a firm surface - i think carpeted floor or a mat on a hard floor is perfect.
It's a great stretch for the chest muscles, lower back and psoas without giving you the opportunity to stretch the wrong way because your back is supported.
My chiro recommended it to me. Great for anyone who sits a lot - which i think is most people.
It is always the first stretch i do especially when tired because if my back it tight it will just clunk back into the correct shape without any real effort and if i do it first thing early in the morning it's a gentle way to wake up.
Another one Scrap showed me for hamstrings on the ball with your back supported is my very close second favourite which i'll describe if Scrap is ok with it.
I can't remember exactly which things he showed me i was supposed to keep quiet and which not with the exception of TITS so i'd rather stay quiet unless he says otherwise!
Generally i think the best stretches support your back while you do them because it forces you to stretch correctly and to takle any muscular imbalances you might have (and i think most people have a few).
-
Re: Starting a Stretching Routine
The best stretch IMO is hanging by your hands and making yourself as long as possible.
-
Re: Starting a Stretching Routine
Not a good idea RDJ, you cant stretch Bone.
-
Re: Starting a Stretching Routine
Quote:
Originally Posted by
Scrap
Not a good idea RDJ, you cant stretch Bone.
That sounds unhealthy indeed. It doesn't do that though, it stretches numerous muscles, lats and core muscles in particular.
-
Re: Starting a Stretching Routine
It doesnt, it contracts them.
-
Re: Starting a Stretching Routine
Hey Scrap...I did a little digging through links. I would like for someone to teach me the around the back uppercut! plzk tnx. :)
-
Re: Starting a Stretching Routine
Quote:
Originally Posted by
Youngblood
Hey Scrap...I did a little digging through links. I would like for someone to teach me the around the back uppercut! plzk tnx. :)
I remember that one. ;D You just need to be flexible in your shoulders, and cheeky enough to want to pull it off.
-
Re: Starting a Stretching Routine
Quote:
Originally Posted by
Scrap
It doesnt, it contracts them.
As long as you don't pull yourself up, no muscle is contracting. I just hang, and I actually feel the muscles stretching. The only contracting muscles are in my hands so I keep hanging.
-
Re: Starting a Stretching Routine
Oh yes they are, the Body works All or Nothing they have to to much stress ;D
-
Re: Starting a Stretching Routine
Whats the back uppercut YB?
-
Re: Starting a Stretching Routine
Quote:
Originally Posted by
Chris Nagel
Quote:
Originally Posted by
Youngblood
Hey Scrap...I did a little digging through links. I would like for someone to teach me the around the back uppercut! plzk tnx. :)
I remember that one. ;D You just need to be flexible in your shoulders, and cheeky enough to want to pull it off.
This post got me thinking, as I seem to have a lot of time for it these days. I've done a considerable amount of strengthening in my shoulder areas recently. I'm not sure if I have done the right amount of stretching to go along with it.
So what are thoughts on stetching to loosen up in a situation where it is in way, post strengthening. I've rewatched video of my last fight, and one thing I notice is my shoulders do in fact seem stiff, a bit square at times.
Maybe recommended stretches to undo tightness? Thoughts?
-
Re: Starting a Stretching Routine
Theres qiute a few, plus they make you stronger. Busy with things at the moment, these things need vidioing.
-
Re: Starting a Stretching Routine
Quote:
Originally Posted by
Salty
Whats the back uppercut YB?
http://www.youtube.com/watch?v=LpxEKWVv3gA:biglaugh:
Quote:
Originally Posted by
Youngblood
Quote:
Originally Posted by
Chris Nagel
Quote:
Originally Posted by
Youngblood
Hey Scrap...I did a little digging through links. I would like for someone to teach me the around the back uppercut! plzk tnx. :)
I remember that one. ;D You just need to be flexible in your shoulders, and cheeky enough to want to pull it off.
This post got me thinking, as I seem to have a lot of time for it these days. I've done a considerable amount of strengthening in my shoulder areas recently. I'm not sure if I have done the right amount of stretching to go along with it.
So what are thoughts on stetching to loosen up in a situation where it is in way, post strengthening. I've rewatched video of my last fight, and one thing I notice is my shoulders do in fact seem stiff, a bit square at times.
Maybe recommended stretches to undo tightness? Thoughts?
Strength training without stretching can easily lead to muscle tightness. There's a lot of shoulder loosening up exercises that you can do before your boxing/strength training. Check out Scrap's stretch program, there are several good stretches using a fit ball and broom stick that doesn't take much time to do. I think that having a comprehensive stretch routine that you do a few times each week will have the most benefit.
By the way, if you're still interested in that back uppercut, be sure to stretch the back of your shoulder as well as your chest. I suppose you'd want to try it on them when they're leaning up against your left shoulder, as it'd be very surprising because they don't expect to get hit with anything, then be sure to follow up with something to take advantage of the moment of their disbelief. ;D
-
Re: Starting a Stretching Routine
Quote:
Originally Posted by
Chris Nagel
Quote:
Originally Posted by
Salty
Whats the back uppercut YB?
http://www.youtube.com/watch?v=LpxEKWVv3gA:biglaugh:
Quote:
Originally Posted by
Youngblood
Quote:
Originally Posted by
Chris Nagel
I remember that one. ;D You just need to be flexible in your shoulders, and cheeky enough to want to pull it off.
This post got me thinking, as I seem to have a lot of time for it these days. I've done a considerable amount of strengthening in my shoulder areas recently. I'm not sure if I have done the right amount of stretching to go along with it.
So what are thoughts on stetching to loosen up in a situation where it is in way, post strengthening. I've rewatched video of my last fight, and one thing I notice is my shoulders do in fact seem stiff, a bit square at times.
Maybe recommended stretches to undo tightness? Thoughts?
Strength training without stretching can easily lead to muscle tightness. There's a lot of shoulder loosening up exercises that you can do before your boxing/strength training. Check out Scrap's stretch program, there are several good stretches using a fit ball and broom stick that doesn't take much time to do. I think that having a comprehensive stretch routine that you do a few times each week will have the most benefit.
By the way, if you're still interested in that back uppercut, be sure to stretch the back of your shoulder as well as your chest. I suppose you'd want to try it on them when they're leaning up against your left shoulder, as it'd be very surprising because they don't expect to get hit with anything, then be sure to follow up with something to take advantage of the moment of their disbelief. ;D
Only like a 3 sec clip...but u get the feeling the dude who got hit said, "Okay...whatever that was, just stop it." :p
Yea, I do feel and see the tightness I believe, and now I have the time going to focus a lot more on stretching. Think I need to get untightened, paying firstly attention to the prob. area, and then into a better routine with it overall. I do stretch, always...but in doing so much with so many fights so close, it was an area I think got neglected. Thanks Chris, been going through vids.
-
Re: Starting a Stretching Routine
-
Re: Starting a Stretching Routine
I've been doing well with my basic stretch program that I've been doing. I'll start incorporating the fit ball stretches into my routine. They're not as easy as they look as it takes a lot of coordination to do them. :)
I'll also see about getting elastic cords so I can begin practicing many the other drills that Scrap has shared. There's so much that I have to look forward to, and I can't wait for Scrap to get some more vids up. ;D ;)
-
Re: Starting a Stretching Routine
Believe it or not there are a few here which would not be very appropriate for someone like who is prone to incorrect posture. I have been warned off certain stretches by my chiro.
The first one I can be prone to arching my back while doing it which doesn't even allow me to feel a good quad stretch.
http://i76.photobucket.com/albums/j1...s/HPIM0496.jpg
This second one i like but i tend to find i need to do it with my arm bent a a right angle on a door frame so my whole forearm is supported vertically against the doorframe. I start facing the same direction as my palm and move my feet a little slowly so to face away from my hand so that i target my chest rather than twist my back.
http://i76.photobucket.com/albums/j1...s/HPIM0498.jpg
These two i'd be prone to placing too much pressure on my lower back. As you can see in these pictures it's very easy to hunch your back over while doing them in an effort to you try to stretch your leg more. I'm banned from these completely.
To get into my calves i find just standing on a curb and letting my heel drop in a controlled way is the easiest way to target my calves without hurting my back.
Also lying on my back and using a stretch band or a skipping rope or a towel works well.
http://i76.photobucket.com/albums/j1...s/HPIM0487.jpg
http://i76.photobucket.com/albums/j1...s/HPIM0486.jpg
For my birthday I ordered myself a new stretching book:
Facilitated Stretching Third Edition - PNF stretching and strengthening made easy by Robert E. McAtee and Jeff Charland.
I have had time to look through it thoroughly but it came with a DVD which I have watched and it does include a few good ones which stretched a few things I haven't succeeded in targeting properly before.
I'd recommend borrowing it if you can ge hold of it Chris - I think it was published somewhere in the USA and is meant to be a reference for rehab nurses etc so it wouldn't suprise me if you could find it available in a public library somewhere either just a general library or a uni library.
Once i've had more time to study it i might be able to put my new favourites up here. :)
-
Re: Starting a Stretching Routine
Something else I don't understand but am looking into now for my own benefit is stretching order.
I found this:
Quite often, when we perform a particular stretch, it actually stretches more than one group of muscles: the muscles that the stretch is primarily intended for, and other supporting muscles that are also stretched but which do not receive the "brunt" of the stretch. These supporting muscles usually function as synergists for the muscles being stretched (see section Cooperating Muscle Groups). This is the basis behind a principle that SynerStretch calls the interdependency of muscle groups. Before performing a stretch intended for a particular muscle, but which actually stretches several muscles, you should first stretch each of that muscle's synergists. The benefit of this is that you are able to better stretch the primary muscles by not allowing the supporting muscles the opportunity to be a limiting factor in how "good" a stretch you can attain for a particular exercise.
This is the website it came from:
Exercise Order | Stretching
-
Re: Starting a Stretching Routine
Quote:
Originally Posted by
Sharla
Something else I don't understand but am looking into now for my own benefit is stretching order.
I found this:
Quite often, when we perform a particular stretch, it actually stretches more than one group of muscles: the muscles that the stretch is primarily intended for, and other supporting muscles that are also stretched but which do not receive the "brunt" of the stretch. These supporting muscles usually function as synergists for the muscles being stretched (see section
Cooperating Muscle Groups). This is the basis behind a principle that SynerStretch calls the interdependency of muscle groups. Before performing a stretch intended for a particular muscle, but which actually stretches several muscles, you should first stretch each of that muscle's synergists. The benefit of this is that you are able to better stretch the primary muscles by not allowing the supporting muscles the opportunity to be a limiting factor in how "good" a stretch you can attain for a particular exercise.
This is the website it came from:
Exercise Order | Stretching
I can see this actually,I have extremely tight hamstrings and relatively serious shoulder damage. So stretching those parts out BEFORE I go over to my basic stretches would be advantageous
