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.