One of my clients asked me what are some good stretches, but before I listed them I wanted to give a little background. You should never stretch a cold muscle, always warm-up first. Stretching has been shown to decrease strength during a workout, so stretch after to avoid inflammation and increase future range of motion. Stretch to the point of slight discomfort. The best stretches are done with a trainer, called assisted stretching or PNF stretching proprionuromuscular facilitation. This link has some good stretches. I also strongly recommend yoga. I have been doing yoga for about a month and have constantly gotten more flexible. http://www.coolrunning.com/engine/2/2_1/126.shtml
one arm side stretch
overhead arm pull
chest stretch
upper back stretch
shoulder stretch
lower back stretch
thigh stretch(standing)
calve stretch
hamstring stretch (standing)
groin stretch(standing)
neck rotation
arm and shoulders rotation
hip rotation
knees and ankles rotation
also, extensions can be good for the warm-up standing on one foot, (you can hold yourself with a fence or chair for balance) raise one leg, and do an overstretched stride, imagine a football kicker, kickin up as far as you can, and then the same towards the back
2 comments:
Brandon,
I frequently get a "kink" in my neck, often from doing some simple little motion, sometimes from "sleeping wrong". Sometimes my neck will be sore for days, and it's difficult to turn in one direction. What are some good stretches to relieve this, or keep it from happening in the first place?
Jo
You can buy pillows that are more ergonomic and fit the natural curve of your spine. Dr. Mark Childress at www.spinalcarecenter.com sells them. He is a client of mine and excellent chiropractor. Also to get the soreness out. Do some slow shoulder rolls both forward and back, then lean your neck in each direction and press lightly to create a stretch.
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