23 replies to this topic

[zoolander]

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.

[Shepard]

For general static stretching, this book has a lot of different routines. I've used them off and on, they do what they're supposed to.

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.

[ajnast4r]

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]

The primary series of Ashtanga (Vinyasa) Yoga is a great. It usually takes adults with "normal" baseline flexibility 1 to 5 years of practise to be able to do whole series. Add a few backbends to that and you're end up definetely more flexible than 99% of the adult population.

[TianZi]

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]

I also wonder if there are any good DVDs out there on stretching to increase flexibility.

[Chiggy]

Yep, Yoga is my favorite way to stretch.

[quarter]

Hey Zoolander,

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]

After learning the Ashtanga primary series one can do all these asanas, but of course not as cleanly or deeply as this very advanced practitioner:

http://ashtangayoga....eries/index.htm

(please don't try those asanas at home, yoga is too dangerous to be learned without a teacher!)

[zoolander]

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?

[platypus]

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]

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

[Shepard]

You can always try the Dan John flexibility program: front squats and overhead squats.

[porthose]

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]

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]

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

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).

[trance]

Here's some more if they haven't already been mentioned:

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]

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]

http://www.exrx.net/.../Directory.html

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]

Stretching For Dummies http://www.amazon.co...s/dp/0470067411

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]

Does anyone know how important it is to be flexible, longevity wise? I have just heard generalizations that 'people should stretch more' and 'it's good to be flexible.'
Are there known problems with a lack of flexibility later in life? Earlier in life?

[goatz]

I'm surprised no-one has mentioned

Stretching Scientifically

Or

Elastic Steel

[benthamite]

I'm also looking for a comprehensive stretching routine that I can complete every day before going to bed. This is the best I've found so far:




It's about 15 minutes and seems to target all the main muscle groups.

[Justchill]

Hi, I also want to do a daily stretch program for flexibility and muscle imbalances.

@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?