whats your stretching routine?

[the block]

as title. looking for just rough guides asto frequency/timing etc...

i need to start stretching properly asap. :021:

[Robert]

Oh dear God, mines awful: Same every time.

Claves: The leaning against the wall one.
Quads: The classic "pirate" bent leg stood up one, and the less used [in my gym anyways], sat down, one leg bent back to stretch, the other forards in front.
Hams: sat down, one foot straigth out i front, the other near my crotch.
Glutes: can't be arsed to describe this one. got it off T-mag though.
Chest: Pulling in a doorway.

each stretch is held for abut 10-20seconds, and repeated about 2-4 times.

And thats all I ever do. 1-3 times a week.

PikeKing, Heeeeeeeeeeeeeeeeeeeeeeeeeeeeelp me.

[the block]

well you can take satisfaction in that my stretching goes as far as the occasional touch the toes and the one legged pirate thing you described :(

mind you at the new gym i'm at they have a few machine type things where you sit in them and hold onto straps a certain way and then stretch. dont know if theyre any good though but they feel nice.

[PikeKing]

those things are bllody good block, if its what i'm thinking of

[the block]

theyre like sitting on a motorcycle and you have straps like wrist straps and theres a chart that tells you were to put your hands. your feet are resting on pedals/bar. then you lean back as far as possible comfortably and hold it for a while.

depending on hand postions (crossed etc...) it stretches different bits.

[PikeKing]

yup thats them, good stuff, next time u go to the gym can u find out what they are called as i want to buy one

[blacklab]

Legs: the one where you put one leg up on something and lean over it - hit's the hams pretty good
Legs #2: pull your leg behind you by the foot - quads get stretched there
Chest: grab something, then twist your body away from your arm
Shoulders: put arm across your chest and tug on it (doctor showed my this one for the ole RC)
back: grab something immovable and try to pull it towards you
neck/back: roll my head
then just jump up and down a bit, down some coffee, and get to it!

[the block]

yup thats them, good stuff, next time u go to the gym can u find out what they are called as i want to buy one


no probs. training tonite. will post tomorrow (after night shift :( )

[Fred]

what is this stretching nonsense you speak of?

[Man of Steel]

If I don't have to rush to catch the bus then I do this after every sesh for 3x15secs: Wall calf stretch, pirate quad/hip flexor stretch, sitting one-leg-in-ham stretch, lying glute stretch and the yoga groin stretch. I don't *cough* do any upper body stretching.

[kinkymisspinky]

i'm quite sporadic with my stretching. these days i'm trying to stretch my legs every day holding each stretch for 2x60secs.

[Knighty]

roll downs: hold at bottom of the last one for about 30 seconds with straight legs and holding my toes to get a good stretch in hamstrings

Calves and Achilles: leaning against the wall stretch
hamstrings: PNF stretchin with a pink band
abductors: seated on the floor with one leg out in front and other held across body
adductors: legs wide apart leaning over and hands planted on the floor
hip flexors: a reverse lunge staying upright and reaching as far back as possible with the trailing leg to try and get that knee as close to the ground as I can

Then go on to do some more sporadic Pilates type things

[help]

i stretch the following in this order:

glutes
lower back
hip flexors
quads
calves
rotator cuff
shoulders
chest
back
traps
triceps
forearms/biceps

[the block]

thats everything help. i need to do that :022:

anyway, found this. may help somebody

http://www.brianmac.demon.co.uk/stretch.htm

http://www.bath.ac.uk/~masrjb/Stretch/stretching_toc.html#SEC28