Starting a Stretching Routine

[Chris Nagel]

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-
-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: )

-Spinal Twists
-Side Hip Stretch- From the cross-legged position of the previous stretch, pull your bent leg towards the opposite side.
-Groin Stretch
-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.

[RDJ]

Spine stretch:


Abdominal stretch:

[Chris Nagel]

Thanks RDJ. That fills the gap of what I've been missing. The second stretch is also a good way to decompress the back.

[RDJ]

Indeed. It's one of my favorite stretches.

For the back these are also very nice.





If you have a cat, observe him when he wakes up. Cats are fantastic stretchers

[RDJ]

Does your stretching routine also include limb rotating btw?

[Chris Nagel]

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.

[RDJ]

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.

[RDJ]

Oh btw, a hip flexor stretch:

[Chris Nagel]

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.

[RDJ]

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.

[Sharla]

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).

[RDJ]

The best stretch IMO is hanging by your hands and making yourself as long as possible.

[Scrap]

Not a good idea RDJ, you cant stretch Bone.

[RDJ]

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.

[Scrap]

It doesnt, it contracts them.