Stretching program for overall health
zoolander 22 Apr 2008
In the past I have just stretched the specific muscles that I trained at the gym post workout. These days I am so buggered after a hard training session that I usually skip the stretching hence, I am looking for a good overall stretching program.
Recommendations?
I'm looking for something that I can do of an evening. Something that will cover the whole body. I don't use any stretches that cross the shoulder region due to multiple (15+) dislocations on both sides.
Shepard 22 Apr 2008
This one, is actually my favorite. This is the first real yoga-type thing that I ever did on my own, and it helped keep me loose. It also has several routines of different lengths.
I also know Pavel has a couple of stretching books, the latest being based around PNF stuff. It just depends on if you want to spend too much on a book that may make you nauseated and have 5 or so pages of really worthwhile stuff thrown in with 80 pages of rehashed info and "Comrade" references.
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ajnast4r 22 Apr 2008
I also know Pavel has a couple of stretching books, the latest being based around PNF stuff. It just depends on if you want to spend too much on a book that may make you nauseated and have 5 or so pages of really worthwhile stuff thrown in with 80 pages of rehashed info and "Comrade" references.
lol! i really like the pavel books. i got a few priceless tips from his lifting book
platypus 23 Apr 2008
TianZi 29 Apr 2008
Can anyone recommend a good general stretching program?
In the past I have just stretched the specific muscles that I trained at the gym post workout. These days I am so buggered after a hard training session that I usually skip the stretching hence, I am looking for a good overall stretching program.
Recommendations?
I'm looking for something that I can do of an evening. Something that will cover the whole body. I don't use any stretches that cross the shoulder region due to multiple (15+) dislocations on both sides.
I belong to a large fitness club that offers the typical array of fitness classes around the clock. I took the beginners' yoga class for a while, and incorporated some of the stretches into my pre- and post-work out stretching sessions.
luminous 30 Apr 2008
quarter 12 Jun 2008
I really recommend the Magnificent Mobility DVD by Eric Cressey and Mike Robertson, its not complicated and they explain everything clearly. Having attended a lot of yoga courses myself it includes a lot of those type of movements. It focus on dynamic flexibility which I believe is more appropriate for an active training individual.
Edit: actually since you have shoulder issues then inside-out might be more appropriate although I have never used it and can not give a personal recommendation.
Edited by quarter, 12 June 2008 - 02:57 PM.
platypus 12 Jun 2008
http://ashtangayoga....eries/index.htm
(please don't try those asanas at home, yoga is too dangerous to be learned without a teacher!)
zoolander 30 Jun 2008
Something like the below picture which I am currently doing a modified version of (most of plus some of my extras)
I guess I could just use the above stretches. What are peoples thoughts on this? Does anyone one else know of a nice little image sheet with a collection of decent stretches?
platypus 30 Jun 2008
The stretches in the sheet include no backbands and only one forward bend (the last one), that's not very comprehensive.
I happen to think the Ashtanga primary-series + some extra backbends are a pretty good overall stretching program, but that requires a serious investment of time and effort. Even if the series can seem impossible for westerners over ~25 due to the ravages of aging (+ the habit of always sitting in chairs), that level of flexibility would have been easy to achieve say at 15 years of age. Youthful flexibility can be partly regained, but it does require an effort.
Edited by platypus, 30 June 2008 - 04:39 PM.
zoolander 30 Jun 2008
Shepard 30 Jun 2008
porthose 01 Jul 2008
personally I am looking for a program (preferably an image sheet) that I can go through every night before I meditate and then go to bed.
Something like the below picture which I am currently doing a modified version of (most of plus some of my extras)
I guess I could just use the above stretches. What are peoples thoughts on this? Does anyone one else know of a nice little image sheet with a collection of decent stretches?
the stretches you've posted are fine for general flexibility and well being, in fact i have a mid 80s edition of the book with these exercises.
a couple more that you could add however, would be to target the pectorals but the most important flexibility exercise in my opinion is the spine decompression exercise. out of all of Pavel's exercises in his flexibility and joint manipulation books, this one is gold. if i don't have time to stretch after my lifting workout, i will ALWAYS spend 5 minutes performing the spine decompression.
procedure is really easy:
1 - hang off a bar with feet off the ground
2- take a deep breath
3 - contract the whole body as tightly as possible for a couple of seconds without lifting yourself up
4 - exhale and as you exhale, try to relax and allow yourself to lengthen
repeat 3 times or more.
Note: the contrast between the contraction and relaxation of the body is extremely important for the exercise to be effective.
quarter 01 Jul 2008
personally I am looking for a program (preferably an image sheet) that I can go through every night before I meditate and then go to bed.
Does anyone one else know of a nice little image sheet with a collection of decent stretches?
In the book Pain Free by Pete Egoscue, he gives a simple daily routine to maintain health and flexibility plus he explains his philosophy "bones don't move muscles, muscles move bones". Reading the shoulder chapter could also sort out your multiple dislocations problem as well.
You can read reviews of the book here: http://www.amazon.co...howViewpoints=1
platypus 02 Jul 2008
They are quite advanced to people who have decreased joint mobility due to lost muscle length (=practically every adult who does not stretch regularly with the aim of achieving and keeping the "normal" muscle length). The lost muscle length can be regained, even though it takes more work the older one is. I'm not aware what you mean with hyperflexibility in this instance but I don't see any of that at least in the first three Ashtanga series (enough for a lifetime of practise for most people).most of the yoga stretches so far are at the advanced level. On top of this they appear to promote hyperflexibility which I'm not very fond of
trance 02 Jul 2008
The Stark Reality of Stretching
http://www.drstevens...om/products.php
Athletic Body in Balance
http://www.amazon.co...k/dp/0736042288
Stretch to Win
http://www.amazon.co...k/dp/0736055290
Dmitri 27 Sep 2008
Can anyone recommend a good general stretching program?
In the past I have just stretched the specific muscles that I trained at the gym post workout. These days I am so buggered after a hard training session that I usually skip the stretching hence, I am looking for a good overall stretching program.
Recommendations?
I'm looking for something that I can do of an evening. Something that will cover the whole body. I don't use any stretches that cross the shoulder region due to multiple (15+) dislocations on both sides.
Have you tried or looked into Pilates?
Agade 02 Oct 2008
This site covers besides strength training many stretch exercises, with pictures and animations. However, the exercises are for specific muscle groups. I made my own program for most muscles based on this site, focusing on flexibility. For a more holistic approach you may be better off with yoga for example.
Mixter 02 Oct 2008
I've skimmed it, it's nice, a quite exhaustive summary on the topic.
Atm I just do the most 5-6 basic stretches per day, and any other just occasionally.
DairyProducts 19 Apr 2010
Are there known problems with a lack of flexibility later in life? Earlier in life?
goatz 24 Apr 2010
Stretching Scientifically
Or
Elastic Steel
benthamite 23 Jul 2010
It's about 15 minutes and seems to target all the main muscle groups.
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Justchill 09 Aug 2011
@TS: did you find/make a daily stretching routine, what is it?
Can somebody recommand a good book containing good basic info with exercises and pictures?