Stretches

Muffinman · Post by **Muffinman** » 09 Dec 2005 23:52

I don't know if this has been done, and I haven't really visited this forum for a long time (sorry for not updating the injured players roster thread...), but I thought it would be SUPER beneficial to have an ongoing list of stretches and how people rate them, comments on what the stretches do, what's good about them what's bad, etc. I don't know anything about health or anything, so I hope to learn a lot in compiling the list. I'll start with the stretches I do, and update this post with your additional comments, stretches, etc. They will also be organized into muscle groups as best as I know how to until someone corrects me. (Oh, if there are better names for the stretches described please help out with that too!) These are some of the stretches I do for my knees and hips (so the hip stretches wwork with messed up knees that can't bend past 90 degrees); Here it goes:

Ankles
Standing ground-press: While standing, press outside of foot against ground and hold as far as possible without discomfort. Maintain body weight on support leg and hold (I don't know how long...) on both sides.

Hips/groin
Sideways lean: Standing with feet 2-3 feet apart, lean hip inwards, while bending torso outwards. Use hands to steady hips. Hold for 30 seconds, each side.
Forward 'lunge': With feet comfortable, yet far apart enough apart (4 feet?) one forward and one backward, bend forward knee to near 90-degrees, keeping back leg as straight as possible. Lean forward with lower body, lean backward with upper body to feel a stretch in the hip of the backward leg. Hold for 30 seconds, each leg.
Spread-leg squat: With knees apart about 1.5 feet, and feet pointed straight to opposite sides (so that feet would form a straight line if touching), lower upper body until knees form 90-degree angles; keep knees as far apart as possible, without inflicting discomfort. Hold for 30 seconds.
Laying sideways, lower leg lift: Laying on your side, cross your upper leg over the lower, so that the knee is bent at 90 degrees, and the lower of the upper leg is parallel with the lower leg (which should lay straight in line with your body). Raise lower leg as high as comfort allows, while still feeling a stretch. Hold for 30 seconds, each side.

Knees/hamstring(?)
Raised heel extension: Place heel on raised surface (about 1 foot high), standing up straight bend forward as far as possible, with hands outstretched, without feeling discomfort; keep back straight. Hold for 30 seconds, each side.
Touching toes: Keep back straight. Hold for 30 seconds.

Shins
Stair raises (this is what it does...): Standing on a ledge (stair) with heels hanging off. Lower yourself and then raise again. Some number of reps...
Foot tapping (this is what it does...): Sitting in a chair with feet on floor and knees at 90 degree angles. Tap the ball of your foot up and down at a steady pace until muscles feel it (maybe 50 taps to start with?).

Please don't get mad at me for not knowing what I'm talking about, or trust me enough to do anything that may hurt you. Thanks.

Help:
-What muscles does it stretch?
-Clarification/change of instructions
-Better stretch names (more efficient, understandable)
-Addition of stretches
-etc

Muffinman · Post by **Muffinman** » 10 Dec 2005 00:01

And I also have a question regarding warmup. I know you're supposed to warm up your muscles before stretching, but with my knee problem I can't just do something simply like run, or even jog (even walking hurts a lot of the time), which means I can't do jumping jacks or anything either.

I've been doing my stretches in the shower every time I shower (not too often...), and today decided to look into that and see if I should be. I found a couple websites on the topic, the first said it is an option but that it can be very dangerous (I assume bcause of the potential to over-stretch?), another said it's really good, and I think another had no opinion and simply suggested it as a time and place to stretch.

Does anybody know if this is bad, or if it's good, or what? I find it is a really easy way to warm up, since the only other means I really have is stationary bike, which I don't feel too much in my hips (it's a recumbant bike). Plus I can't go too long beecause of my knees -- half an hour is as long as I can bike before my knees feel too irritated.

busted · Post by **busted** » 10 Dec 2005 05:32

Apropos of this forum, I've started a similar forum related to footbag exercises that people can do at home. It's not sticky, however... oh the pleasures of being an admin.

Anyhow, I hope you get some good responses to this thread.

Kind Regards,
-David

ShredOnLawn · Post by **ShredOnLawn** » 17 Dec 2005 08:59

For Flatter clippers.

Place feet together flatt on the ground with shred shoes on. Lean on a wall with your back.

You will feel the compression on your achilles tendon and maybe a stretch on your shin splints.

This stretch somehow loosens the whole ankle and makes ME shred better. Please try it.

Xain · Post by **Xain** » 17 Dec 2005 09:55

could you elaborate lon?

Muffinman · Post by **Muffinman** » 18 Dec 2005 15:50

It sounds like he means standing on the outsides of your feet, rather than the sole, on both feet, while leaning against a wall. Like the other ankle stretch I mentioned, but with both feet at once.
I kind of skimmed that other thread a while ago, but haven't been at my computer lately. I will update the list when I next get a chance, with all the great info from the other thread too! Thanks guys!
Merry Christmas soon!

sniikeri · Post by **sniikeri** » 19 Dec 2005 07:37

Yeah, (soon) merry Christmas y'all!
I'll give myself some stretching as a present.