What stretches do you use all the time? I personally use the lunge hip flexor stretch quite a lot as well as a number of other dynamic movements. Anyone got any that were particularly useful to them?
Only if you're doing them voluntarily... RE: Useful stretches, definitely the hip flexors, doing a lot of IT band stretches as well and shoulder/upper back stretches
How to begin owe i see here this is nice an boring way to! Bodybuilding.com They have some of the ones i do here oddly they do not have the one i practice for helping with the rubber guard. Hamstrings This is OK for arm again certain ones left out that i consider most important. http://www.bodybuilding.com/fun/stretches.php?MainMuscle=Traps http://www.bodybuilding.com/fun/stretches.php?MainMuscle=Shoulders http://www.bodybuilding.com/fun/stretches.php?MainMuscle=Triceps http://www.bodybuilding.com/fun/stretches.php?MainMuscle=Biceps http://www.bodybuilding.com/fun/stretches.php?MainMuscle=Forearms http://www.bodybuilding.com/fun/stretches.php?MainMuscle=Lats These must be by people that did not study the body that much cause i be no type of exercise guru but man that is some short left off so many tings. I would suggest find a yoga place that has more stretches than this page just the beginning exercises. Of course they could be saving the others for there super azzkickin training that cost 19.95 per minute. Or possible i just expect to much an all these years of martial arts might mean i am a guru of the stretch. nah!
Anything with the hips and back (yes, I'm old and I need to): Pigeon, Warriors, Big Wheel, side splits, front splits, twists.
What is the best stretch for the TFL IT band? As mine is realy tight. Ive been doing the this one IT Band/Tensor Fascia Latae Stretch http://www.t-nation.com/findArticle.do?article=04-016-training How do I make sure I stay in posterior tilt when I do the warrior hip flexor stretch? do you use a broom and make your back flat against it.
Yea, when i hit about 35 years old i started noticing that my hip flexors needed a lot more stretching to get the job done. I mean i started having to stretch more than once a day to maintain my same level of stretching. The shoulders are a hole different ride they're actually harder for me to stretch always incomparission to my legs. Flaming those sound like nice standard routine on T-Nation. Each sounds like it would take only about 30 to 40 minutes a day.
I touch my fingertips behind my back all the time, randomly throughout the day, to keep my shoulder ROM up.
Daily: 1. Hip flexor lunges 2. Marjari asana (cat stretch) 3. Hala asana (plow pose with variations, knees behind head) Plus I like the Warrior poses if I have time amongst my workouts.
Lots of butterflies, straddle stretches, and splits. I really want to be able to do the 180 degree side splits (I'm pretty close at the moment). I'm quite proud of my exceptionally flexible groin.
McClaw - don't like those butterflies. On cold days I tend to pull a muscle even though I'm flexible and can get my knees to the ground.
Lily, do you do other stretches before the butterflies? At my age, I hate the splits but I find that if I stretch my quads first, it helps tremendously.
As i get older i have to stretch a lot more and that requires that i do more stretches than just the few mentioned. I do start out cold stretching i just do that to warm up in its self. Than i do certain types of workouts related to martial arts. Than i do stretches again after i am done. Work the hip flexor(SP?) in several different directions. Also do yoga as part of the buildup to the martial arts workout.
This is part of the warmup I learned at the kwoon, I added in some of my own, mostly hip flexor and shoulder stuff: Elbow to toes 10x Pendulum leg stretch 10x Side leg stretch 10x Outside wheel kick 10x Lying leg stretch 10x Front/side combination kick 10x Back kick 10x Chinese Toetouches x20 Groin Stretch Side split holding ankles 1 minute Sit back, lean to left then right 1 minute each Head to left then right toe 1 minute each Lean forward 1 minute Front split left then right 1 minute each Mermaid x1min Hip Flexors 3x1min
Yep, I'm with Ad on this one, I use the lunge hip flexor stretch pretty much every day, it's helped with my deadlifting and squatting alot. Apart from that, mainly my neck and shoulders, should do more, but never seem too...