View Full Version : A complete stretching routine
This one day will be a full body stretching routine. It is a work in progress, so any input is welcome. Things I need opinions on are: when to stretch, when not to stretch, do you know a better stretching exercise than the one I listed for that body part, how long to stretch, should you rotate before or after stretching, etc.
Once we have reached a document acceptable to us all, this thread will be deleted (I hope we can convince the site owners to give one of us moderator rights), and a new one will be made as a sticky.
All stretches, including their illustration, have been taken from exrx.net. Here we go.
Neck
Retraction:
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Rotation:
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Extension:
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Shoulders
Front deltoid:
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Side deltoid:
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Rear deltoid:
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Upper arms
Triceps:
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Biceps:
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To be continued...
Forearms
Wrist flexors:
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Wrist extensors:
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Back
General:
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Lats:
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Traps:
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See also, Deltoids.
Rhomboids:
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External rotators:
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Chest
General:
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see also front deltoid.
Core
Abdominals:
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Obliques:
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Spinal erector:
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Glutes:
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Hip abductors:
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Hip flexors:
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Hip rotators:
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Hip adductors:
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Legs
Quads:
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Hamstrings:
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Calves:
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Shin:
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Stretching guidelines
- Never stretch cold muscles, make sure you are properly warmed up.
- Work your way from the feet up to the neck, or vice versa.
- Never cross the pain threshold.
- Hold a stretch for about 10 to 15 seconds, repeat the same stretch 2 to 4 times.
- Don't bounce.
GPater11093
11-29-2008, 10:14 AM
this si s a good articule thats all the stretches i do at boxing and more
its realy helpful cheers
Great thread. It can be pretty easy for a lot of people to skimp out on there stretching routine and not realize how important it is. I have a question though. How warmed up should one get before stretching? Would a nice walk around the block be sufficient, or would it be better to get more to the point of breaking a sweat?
El Puma
11-29-2008, 03:13 PM
Very nice RDJ, I will be looking for Pavel Tsatsouline's book on stretching and posting more info here. For those who do not know of Pavel, he is a former Spetsnaz instructor and I believe he is currently a physical training instructor for the New Mexico S.W.A.T team.
Great thread. It can be pretty easy for a lot of people to skimp out on there stretching routine and not realize how important it is. I have a question though. How warmed up should one get before stretching? Would a nice walk around the block be sufficient, or would it be better to get more to the point of breaking a sweat?
As far as I know you should be fully warmed up for static stretching.
Very nice RDJ, I will be looking for Pavel Tsatsouline's book on stretching and posting more info here. For those who do not know of Pavel, he is a former Spetsnaz instructor and I believe he is currently a physical training instructor for the New Mexico S.W.A.T team.
I'll get myself more books on stretching as well next Monday. Doucheland has a few high profile ice skating coaches that may have some interesting knowledge.
boxingtactics07
11-29-2008, 04:12 PM
FM3O: 5-Minutes of jumping around on your toes (or jump-rope in your case) will be enough to warm the muscles up enough to perform proper stretches. You can't just start stretching without doing anything, but you also don't need to do 15-Minutes of jump-rope before starting it (I prefer to jump-rope at the end of a workout anyway). RDJ brought up a great topic though. During an actual workout day - I don't put enough emphasis on the stretching (other than 1X10 second holds for every body part). I do put emphasis on various stretches and low-rep/high-volume calisthenics on my off days though. This allows the blood in my body to keep flowing and basically serves as active recovery. A sample program would be to stretch and finish it off with 25 pushups & 25 squats. Perform this 4X - spread out as much as possible - on your off day (not all at once). I could go into more detail, but it would take even longer than what I already wrote.
So on off days a 5 minute warming up would do? Should the stretching be lighter or longer than after a workout? Any input would be welcome, this will be the stretching thread to end all stretching threads :D
(or actually, the information in this one will be used to make it)
loveforboxing
11-29-2008, 06:32 PM
should I stretch like that even before lifting weights? or is this only for a boxing training that you need to stretch so much?
I never do static stretching before workouts, only afterwards. I think it makes sense to do it after every workout, weights, boxing, roadwork, whatever. Reduced recovery time is always a benefit.
Kolya
11-29-2008, 06:45 PM
Good stuff RDJ, thanks. :D
Primadonna Kool
11-29-2008, 10:02 PM
hmmmmmm idea.
hmmmmmm idea.
Breaking things down? :think
Primadonna Kool
11-29-2008, 10:14 PM
Breaking things down? :think
The second coming..
The second coming..
Any feedback on this thread? Things I failed to mention, etc? I would like this to be as complete as possible before I make a sticky version.
elTerrible
11-30-2008, 01:43 AM
I had problems with tight Iliotibial Bands (also tight hamstrings and weak hamstrings compared to quads) that cause knee pain a few years back.
The Physical Therapist made me do some insane pretzel stretch that I never really figured out what I was supposed to be doing. It sort of looked like this but I was laying on my stomach the way they had me do it:
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I ended up finding a much easier version and use this one when I do it:
[Only registered and activated users can see links]
Im not sure but do the "Hip abductors" stretch RDJ has cover the same thing?
My knees are a lot better now and dont get bothered from jogging on the treadmill. My right knee still gets bothered in long car rides or at long movies when I have to be in a sitting position for a few hours and cant stretch out the knee. My ligaments are all kosher, it has to do with my muscles being tight.
It has overlap with the hip abductors stretch, but I can feel it much better on the outside of the thigh. I included it at the hip abductors section.
Mike_S
11-30-2008, 10:55 AM
This is a very good thread and has covered it very well. In our gym we do a 15 minute stretch after 15 minutes skipping or shadow to warm up, then we do a shorter cool down stretch at the end. Made a good first impression of the gym compared to the one I used to go to where you basically just came in and done your own thing. I hope most other gyms demonstrate proper warming up, stretching and cooling down.
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