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Stretching Routine...

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ky151 Posts: 74 Joined: 2004/01/20	2004/02/20, 02:36 PM As promised, here is my lower-body stretching routine. As with any stretch, make sure you do a warmup. These stretches really helped me to increase my hamstring and lower-back flexibility. Let me know how you do... STANDING STRADDLE STRETCH Stand in a straddle position. While keeping your knees slightly bent and toes pointed outward, bend for from the WAIST bringing your hands towards the floor. Keep your back flat. Stretch until you feel tension in your hamstrings. Hold 15-20 seconds and repeat twice. STANDING STRADDLE STRETCH, LEFT LEG Same as above however, slowly bend from the waist bringing your chest to your left leg. Hold 15-20 seconds. STANDING STRADDLE STRETCH, RIGHT LEG Same as above, however slowly bend from the waist bringing your chest to your right leg. Hold 15-20 seconds. SEATED GROIN STRETCH Sit up tall in a butterfly position. Press your knees toward the floor with your elbows. Stretch until you feel tension in the groin. Hold stretch for 15 seconds. Repeat twice. GLUTEAL STRETCH Lie on your back. Slowly pull one knee to the chest while keeping the other leg slightly bent. Pull until you feel a good stretch. Hold 15 seconds and repeat twice. LYING HAMSTRING STRETCH - (this stretch really isolates the hamstring) While lying on your back, slowly raise one leg to a 90 degree angle while keeping the other leg slightly bent. Your raised leg should be as straight as possible. To intensify the stretch, flex your toes toward your head. You will feel a stretch in your calves. Hold stretch for 15-20 seconds and repeat twice. *You may want to use a towel to intensify the stretch as well* As a bonus, I also have partner stretches that are really good. Let me know if you want those as well.
hecdarec Posts: 2,457 Joined: 2003/12/16	2004/02/20, 02:38 PM Send me those partner stretches please. -------------- Hecdarec in full effect.
ky151 Posts: 74 Joined: 2004/01/20	2004/02/20, 02:41 PM I will... ============ Quoting from hecdarec: Send me those partner stretches please. =============
ky151 Posts: 74 Joined: 2004/01/20	2004/02/21, 08:43 PM I sent it to you... ============ Quoting from hecdarec: Send me those partner stretches please. =============
	2004/02/22, 12:40 AM Please send here too. Thanks -------------- Some times life is like herding cats. Charlie
vikingchild Posts: 143 Joined: 2004/02/18	2004/02/22, 06:14 AM i also would like them ky151 thanks
yadmit Posts: 4,670 Joined: 2003/10/05	2004/02/22, 11:13 AM Ditto... fire them off to me too... Thanks! t -------------- Tim "I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self." Aristotle
ky151 Posts: 74 Joined: 2004/01/20	2004/02/22, 01:27 PM I will...
ky151 Posts: 74 Joined: 2004/01/20	2004/02/23, 04:18 PM I sent them to you guys...
douglas_413 Posts: 3 Joined: 2004/02/10	2004/02/24, 04:07 AM Could you please send them to me as well? Thanks alot, I appreciate it. -------------- douglas_413
JMLcmt Posts: 78 Joined: 2003/10/21	2004/02/24, 02:48 PM Why Not Post It Here?? -------------- We must take care of our bodies, its where we live.
	2004/02/24, 02:58 PM LOL jmlcmt. Thats thinking out of the box. If Ky emails it, you don't have to cut and paste to print but good thinking. LOL again. -------------- Some times life is like herding cats. Charlie
ky151 Posts: 74 Joined: 2004/01/20	2004/02/24, 09:20 PM It's not a problem to paste it to the original thread, but since only a few asked for it to begin with I thought I would email it instead. It had nothing to do with me NOT thinking outside of the box.
	2004/02/24, 09:35 PM Sorry ky, not meant the way you took it. Nothing to do with you. -------------- Some times life is like herding cats. Charlie
	2004/02/24, 10:21 PM When people start emailing stuff off the board I am usually the one who asks that they put it on the board for all to see. I didn't think of it this time. Just struck me as funny when jml said it. Like I said , nothing to do with you. BTW I am on day 2 of your routine. Got 2 inches closer to the floor tonight. -------------- Some times life is like herding cats. Charlie
ky151 Posts: 74 Joined: 2004/01/20	2004/02/25, 08:19 AM I actually laughed at the comment. Good to see you're improving. ============ Quoting from charlie826: When people start emailing stuff off the board I am usually the one who asks that they put it on the board for all to see. I didn't think of it this time. Just struck me as funny when jml said it. Like I said , nothing to do with you. BTW I am on day 2 of your routine. Got 2 inches closer to the floor tonight. =============
	2004/02/25, 09:11 PM I am gaging my progress by how far I get in exercise # 1 each night. Tonight I touched the floor with my fingertips. That about 2" better than last night. -------------- Some times life is like herding cats. Charlie
yadmit Posts: 4,670 Joined: 2003/10/05	2004/02/26, 12:14 AM Man... could I feel the stretch in the hamstrings... I succeeded in doing exercise number one and was able to get my hand almost completely flat... wow... what a stretch! t -------------- Tim \"I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self.\" Aristotle TimDay@freetrainers.com
Shakkai Posts: 142 Joined: 2003/12/05	2004/02/26, 08:11 AM Is this related to a poll earlier?... about who can touch the wall with their feet flat against it? And, are we supposed to warm up BEFORE or AFTER stretching? I, Shakkai Andrews, vow to stretch before every work-out from here on out! -------------- The average dog is nicer than the average person. -Andy Rooney
	2004/02/26, 10:19 AM Shakkai, I am positive that the average dog is nicer than Andy Rooney!!!! Tim, I hope to touch the floor "flat palmed" in the next day or two. This is really helping me. I still don't know if ky151 is a 13 year old kid doing a science experiment. Guess it doesn't matter... It works. -------------- Some times life is like herding cats. Charlie
yadmit Posts: 4,670 Joined: 2003/10/05	2004/02/26, 10:22 AM Charlie, I was completely surprised I could even do it... didn't think it was possible for a human being to be able to do that... :laugh: You can do it! I know you can! t -------------- Tim "I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self." Aristotle TimDay@freetrainers.com
ky151 Posts: 74 Joined: 2004/01/20	2004/02/26, 12:10 PM No I'm not a 13 year old kid. Actually, I'll be 30 next week, but I'm thinking about getting certified with ACE. As a prep, I chose to spend time in a specific area of fitness. As I get older, I find that I'm becoming less flexibile. I'm glad that you guys find these stretches useful because I did. Have you guys tried the other ones? Let me know how you do. I'll be checking.
yadmit Posts: 4,670 Joined: 2003/10/05	2004/02/26, 12:29 PM I did the first ones last night, too... haven't done the partner stretches yet... but I've noticed in just two run throughs the flexibility is much better... t -------------- Tim "I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self." Aristotle TimDay@freetrainers.com
ky151 Posts: 74 Joined: 2004/01/20	2004/02/26, 01:34 PM I also noticed that after a few tries, I was able to go alot farther than usual. I feel alot better. ============ Quoting from TimDay: I did the first ones last night, too... haven't done the partner stretches yet... but I've noticed in just two run throughs the flexibility is much better... t =============
Reddy Posts: 597 Joined: 2003/09/11	2004/02/26, 01:58 PM Those all seem to strech the hamstrings - how about for the rest of your leg?? -------------- Reddy All people smile in the same language
Datdanigirl Posts: 452 Joined: 2004/02/11	2004/02/26, 02:07 PM ..and where are the partner stretches that were going to be posted??:love: -------------- : ] ~ Danielle Firm Butt Thin Thighs Flat Abs - repeat this mantra as needed whenever an unhealthy urge arises.
ky151 Posts: 74 Joined: 2004/01/20	2004/02/26, 10:08 PM Here they are: SEATED STRADDLE Sit in a straddled position (V-sit). Bend forward from the hips, keeping your back as straight as possible. Your parter will apply pressure slowly placing their hands on your lower-mid back. Bend as far as possible holding the stretch for 15-20 seconds. Repeat twice. DOUBLE KNEE TO CHEST Lie on your back with both knees pulled to your chest. Your partner places their hands on the bottom of your feet and applies pressure downward towards your chest. Perform for 20 seconds and repeat. LYING HAMSTRING STRETCH Lie on the floor. While the left leg is straight, your partner will take your leg and raise it to a 90 degree angle keeping your raised leg as straight as possible. Stretch for 20 seconds. Relax...then raise leg again while you push against your parter. Relax and stretch again for 20 seconds. You will get a good stretch in the hamstring. Repeat with the other leg. BUTTERFLY STRETCH Lie on the floor with the soles of your feet together. Partner applies pressure to your knees downward. Stretch and repeat twice. You will feel the stretch in your groin area. For a quad stretch, I stand and grab my foot and pull it as close to my butt as possible and hold for 20 seconds. I repeat twice with each leg. Hope these help...
	2004/02/26, 10:38 PM fingers to 45 degrees. Prolly 1 more night to get them flat.:big_smile::big_smile::big_smile::cool: -------------- Some times life is like herding cats. Charlie
ky151 Posts: 74 Joined: 2004/01/20	2004/02/27, 09:42 AM You can do it!!! Keep at it! ============ Quoting from charlie826: fingers to 45 degrees. Prolly 1 more night to get them flat.:big_smile::big_smile::big_smile::cool: =============
yadmit Posts: 4,670 Joined: 2003/10/05	2004/02/27, 09:48 AM I know you can get it Charlie! t -------------- Tim "I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self." Aristotle TimDay@freetrainers.com
ky151 Posts: 74 Joined: 2004/01/20	2004/02/27, 09:52 AM Hell, I need motivation myself! LOL...this is tough! ============ Quoting from TimDay: I know you can get it Charlie! t =============
ky151 Posts: 74 Joined: 2004/01/20	2004/02/27, 04:30 PM I posted them... ============ Quoting from datdanigirl: ..and where are the partner stretches that were going to be posted??:love: =============
ky151 Posts: 74 Joined: 2004/01/20	2004/03/01, 09:13 AM I included a quad stretch in the other exercises that I sent. ============ Quoting from Reddy: Those all seem to strech the hamstrings - how about for the rest of your leg?? =============
	2004/03/02, 11:51 PM Palms were almost flat tonight. Heel of my hand was about 1 inch off floor. Good routine ky!!:):dumbbell::) -------------- Some times life is like herding cats. Charlie
matic Posts: 13 Joined: 2004/02/10	2004/03/02, 11:59 PM hey everyone. im a newb so i was wondering if u can send all of ur single-person stretch routines to me. thanx a lot. also i am looking for ways to work on chest muscles. im not sure whether or not im stretching them properly during push-ups. appreciate it for ur help. thanx in advance.
ronnie_thegirl Posts: 18 Joined: 2004/01/08	2004/03/03, 01:14 AM I just wanted to say I'm completely in love with strecthing in general.... i think flexibility rocks.. anyways... I just also wanted to mention a favorite stretch of mine... although i must admit i have many.... Try this one: With your feet shoulder width apart, bend at the waist and grabs your ankles (or calves, depending). then bend your knees and sit into the stretch. Hold for about 10-15 sec. ahhhh.... now didn't that feel good just thinking about it? I thought so.:big_smile: Let me know what you think!
ky151 Posts: 74 Joined: 2004/01/20	2004/03/04, 10:20 AM Good job Charlie...keep it up! ============ Quoting from charlie826: Palms were almost flat tonight. Heel of my hand was about 1 inch off floor. Good routine ky!!:):dumbbell::) =============
	2004/03/05, 10:31 AM Palms flat on floor ma!!!!!!:):):) -------------- The greatest mystery of life is who we truly are. Charlie
yadmit Posts: 4,670 Joined: 2003/10/05	2004/03/05, 11:27 AM CONGRATS, Charlie!!! I showed a co-worker one of the moves yesterday... I thought she was gonna fall over...! :laugh: t -------------- Tim "I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self." Aristotle TimDay@freetrainers.com
ky151 Posts: 74 Joined: 2004/01/20	2004/03/05, 11:39 AM I knew you could do it! ============ Quoting from charlie826: Palms flat on floor ma!!!!!!:):):) =============
matic Posts: 13 Joined: 2004/02/10	2004/03/06, 12:47 PM wat does palms flat on floor mean
ky151 Posts: 74 Joined: 2004/01/20	2004/03/11, 03:49 PM He's refering to a stretching exercise that has been difficult to achieve. ============ Quoting from matic: wat does palms flat on floor mean =============
ky151 Posts: 74 Joined: 2004/01/20	2004/04/06, 04:58 PM as an update, how has everyone been doing??
gatormade Posts: 1,355 Joined: 2003/10/01	2004/04/09, 06:56 AM Stretching should be performed after your workout. See my post on stretching under the strength and power section.
Alvin365 Posts: 1 Joined: 2004/04/12	2004/04/12, 05:45 AM i would like info for stretches for a beginner before workout with detailed info on positions please
kamari3 Posts: 1 Joined: 2004/06/02	2004/06/02, 10:13 PM I tried these stretches after my workouts and I found them to be very effective, as well as the partner stretches. Did anyone else increase their level of flexibility from these recommended exercises?
ky151 Posts: 74 Joined: 2004/01/20	2004/06/04, 03:50 PM i did...the stretches helped me out alot.
worthman Posts: 2 Joined: 2001/05/25	2005/05/08, 04:06 PM from what I remember about the stretch routine I used to do, it was strongly suggested that I should not use any stretch that involve bending forward because it could cause slipped or popped disc's.
majvan Posts: 1 Joined: 2008/01/11	2008/01/18, 08:37 AM post some picture..about Stretching...hehehe
tweety42072 Posts: 1 Joined: 2011/02/06	2011/02/06, 10:17 AM Hey There, I am a new user as well and was wondering if you would send me the beginners stretches? I start my work out tomorrow and was needing some good stretches. :love:

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