Steve200+

Something I've had to do, somebody mentioned being big and flexible, it's relatively easily acheivable, if you've got persistence, I'll do a guide, but for now, something that gets overlooked, proper stretching and warming-up. These warmups will also increase your overall flexibility substantially if done regularly.

WARNING : Never stretch until it really hurts. Discomfort, but no pain. You should ideally stretch for no more than ten seconds, and never 'bounce' into a stretch. Do it gradually, and feel it pull.

Also, using any of the below stretches after working a specific area of the body, can reduce post-workout pain. As a warmdown, I'd recommend the same again but with less 'gusto', and at the end, repeat #1.

Before starting. (I'm using 4ft for a wide legspan as a guideline, but you shouldn't be struggling to maintain that. Should be comfortable, but having to reach). Use your hands (on the leading knee etc.) to push up off the stretches where applicable, take the strain off the muscles while you're righting yourself.

1. Stand with your feet facing forward, 2ft apart, and keeping your feet fixed, twist your torso from left to right, swinging your arms out. Do this for 20 seconds, and then turn your body as you're doing it.

1. Stand feet 4ft apart, and bend your left knee down and lean your body to the left, keeping torso upright. Should feel it pull the inner groin on your right leg. Hold for ten seconds. Repeat the other way.

2. Stand with left foot 2ft ahead and right foot 2ft behind. Lunge forward on your left leg, keeping the right leg (and knee) totally straight. Keep your back straight, and torso upright. Hold for ten seconds. Repeat with right side.

3. As above, but with the rear foot facing at 90 degrees from the front foot. So if your left foot is out front, and pointing at 12 o'clock, your right foot, behind you, should be pointing at 3 o'clock. Hold for ten, and repeat with the other leg.

4. Find a windowsill and put both hands on it. Get in 'starting block' position, left leg bent, right leg out to the back of you. Keep your RIGHT foot flat on the floor, you should feel your right calf muscle stretching. Hold for 10 seconds and repeat on the other leg. : Then raise your left leg onto the windowsill, keep your right leg straight, and lean gently forwards. Hold for ten seconds, and repeat with the other side.

5. Stand feet 2ft apart, bend forward and lock your knees and push them back, be careful, you should feel no knee pain. If you do, stop immediately.

6. Grab your left ankle with your left hand so that your left leg obviously stretches is bent backwards, and pull. You'll feel your quads stretching. Hold for ten and repeat with the other leg.

7. Stand feet together, and bend from the waist to touch your toes. *Don't try*. Just let your weight carry you down. Hold for 10 and come back up, repeat 3 times, you'll get lower and lower. Then you can try and touch your toes.

8. Fold your knuckles into each other (hands together), invert them, and raise your arms above your head, like you're pushing the ceiling up.

9. as above, but fold your knuckles the other way, and point your index fingers up.

10. Stand feet 2ft apart, arms at 90 degrees to your body, and rotate your shoulders. Then keep your palms facing forwards, let your arms swing into your body, and right back as far as you can go. Repeat for ten counts.

11. Put your arms behind your back, palms facing backward, one hand over the other. Push your palms backwards so they're 6 inches away from your back, and bend forward from the waist, try and raise your hands over your head (just try and imagine!) as you do so, keeping them straight.

12. Get in the 'press-up' position on the floor, but with the insides of your wrists facing forwards. Push up so that you can feel your stomach stretching, as if your groin was stapled to the floor. Then bend your knees and crouch backwards, wrists in normal position. Hold for ten seconds both times.

I'm sure everyone has things they'd like to add, but that's what I do to work every area, and it works for me and most people I know. I will be adding to it as well.

Steve200+

Why not? Decent stretching guide now.

After completing the warmup, the fun begins. I prefer to do all this after a run, but relatively cold stretching has it's upsides as well. As above, do NOT bounce into any of these, take it slowly and feel the pull. Things that aren't supposed to will go 'ping' otherwise.

After each section, or each specific exercise, 'shake' your legs off for ten seconds or so. This is also acceptable to do every day.

1. Sit down with your legs in front of you. Tuck your right leg in, so that the sole of your foot is touching your left inner thigh, toes aligned with the knees roughly. Don't worry if your right knee won't touch the floor, but that's your aim.

a) Lean forward with both arms, and grab your ankle. Hold for ten, and come back slowly.
b) Lean forward with both arms, and physically grab hold of your toes. If you find this easy, grab the toe area from either side. Hold for ten.
c) As above, but go for your heel, hold for ten.
d) If you're really adventurous, grab a belt or similar, and 'hook' it around the area just above your heel. Pull forward. This will be killer

You should be bending from the ankle, and reaching your toes back if necessary. When done, repeat with other leg.

2. Sit with feet both together, and try and touch to grab your ankles. If you can't just grab wherever you can. Hold for ten.

3. Sit with the soles of your feet pressed together. WARNING : Be careful of these, do not push yourself too hard, it's easily done and can hurt for ages.

a) Press your knees outwards hard. Your inner groin will feel very uncomfortable. This is extremely normal! Hold for ten, and gently relax.
b) Place your palms on your inner thigh, just above your knees, and push downwards. Hold for ten seconds, and come back. Be careful.
c) Place your elbows on your inner thigh, and lean forward, keeping your head looking forward. Hold for ten, and gently relax.
d) Place your outer forearms flat on the floor in front of you. Harder than you think. If you can't, just try. Hold for ten and gently relax.

4. Sit with your legs apart as wide as they'll go with mild discomfort. Keep your legs straight and your knees locked.

a) Lean over to the left, trying to touch your toes with your left hand. Hold for ten and repeat with the right.
b) Lean over to the left, trying to touch your toes with BOTH hands, one hand over the other. Hold for ten and repeat with the right.
c) Grab your left ankle with your left hand, and your right ankle with your right hand, and lean forward as far as you can go. You should only feel discomfort, not pain. I knackered my inner groin and knee for a month doing this.
d) Try to place your outer forearms on the floor in front of you, and lean forward. Hold for ten seconds, and come back.

5. Stand with your legs as wide as you can go (without feeling you're losing balance), and let your torse 'flop' down from the waist. If this is easy, try and touch the backs of your hands on the floor right back between your legs.

6. Grab your left ankle with your left hand, and right ankle with your right hand, and pull forward.

7. Lie flat on your back, right leg out straight, left leg crunched up. Rotate your left leg in large circles from the hip. Ten seconds, then repeat with other leg.

Again. I will add to this, everybody in the MA world has their own preferred methods, but this WILL get you flexible. I can drop in some harsher stuff that'll really work you if anyone wants, I can also list a couple of good 'partner' stretches if anyone wants.

Paul Eggleton

I'll read that later. I'm getting more into the idea of doing some yoga orientated exercise to improve flexibility too, plus it can be a light form of cardio

Steve200+

It's worth doing Paul It's what most Martial Arts practioners will use, and including ballet, kickboxers are some of the most flexible people you'll meet. Yoga is excellent though, tests muscles you never thought existed

Rs1

iTrader: (1)

Nice write up
I never used to be keen on stretching Its so boring and time consuming i felt it did me more harm then good when i first starting running. After a short time rebelling the advice of my coach and physio i now do a very basic stretch workout based on holding for 6 seconds,relaxing for 6 and doing 6 sets.
Apparantly the new "tried and tested" technique is dynamic and post workout stretching. I believe if you hold a coaching cert. this is the method that is enforced these days,especially on those coaching young athletes.

Steve200+

Rs. I know nothing of this 'dynamic' stretching I'm not very well up on actual theory and practices, I should really learn more, it interests me a lot.. What's above is an amalgam of routines from three *very* well respected guys in their fields. I've taken the time to glean that, and used what seems to work best and easiest from all.

Just as an aside guys, is it easy to read and 'get' what I mean? If it's not, I'll do some pictures, I realise it's difficult to put into practice from words... It wouldn't be major bother to do...