Is there any streching routines that any one would suggest. I feel that I am becoming very tight. I feel I m tight in my shoulders and legs especally.
Just a few streches.
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-Tony Dungy-
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You forgot the "t" in stretching. It's alright though. =)
I am tight as well. Upper trapz, right arm in the behind back reach stretch (bottom right arm feels tension when trying to get close to the top left finger tips), hips, hip flexors, glutes, and hamstrings. I don't consider myself tight in the quads though because I can kick my butt with my heel. I think a lot of my tightness (lower body) has to do with my anterior pelvic tilt, but I am not sure. Rolling massage takes a while whenever I do it and its mostly on my quads and hip flexors I do it so I won't feel any tension when I am stretching them.
This is a complete side note but studies have shown that static stretching decreases your ability to generate force. Obviously if you are experiencing some tightness it could be contributed to shortened muscles, in which stretching will be beneficial. But holding stretches for 10-20 secs before weight training will decrease the muscles ability to produce force. Dynamic stretching seems to be the answer pre-workout.
This is a complete side note but studies have shown that static stretching decreases your ability to generate force. Obviously if you are experiencing some tightness it could be contributed to shortened muscles, in which stretching will be beneficial. But holding stretches for 10-20 secs before weight training will decrease the muscles ability to produce force. Dynamic stretching seems to be the answer pre-workout.
The studies I have read in this area are specifically targeting "maximal" potential. So, if you are not doing max strength training, you really shouldn't worry about it.
You really should invest Mon in some stretching literature or vids. The free stuff is just a way for these guys to grab your attention while giving you good quick advice. Besides, your bucks can help with this economy a little.
I definitely like Hartman's advice. I also would go with Gary Grey, Grey Cook, Chuck Wolfe and Mike Boyle. I think you can get these guys on Amazon.com.
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"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
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I got Grey Cook's book at Borders. It's good, but I need to actually see someone to help me out. I can understand the pictures in the book, but not the words very well because of my reading comprehension. I am getting a job soon, so once I get a job and have money, then I can go see somebody. I want to have enough money so I can get the inside out dvd and also grey cook's dvd's because I am more of a visual learner and could understand a lot better by pictures and video than by words.
I just purchased the Egoscue "Pain Free Workout Series" on Ebay and really like the stretches. Mike Boyle's Joint by Joint Warm-Up & Training is a good buy too.
I just purchased the Egoscue "Pain Free Workout Series" on Ebay and really like the stretches. Mike Boyle's Joint by Joint Warm-Up & Training is a good buy too.
Barrett, College of the Holy Cross has some very good dynamic warm-ups. The Continuous Dynamic Warm-up would be a great set of stretches for you to use before running.
For static stretching, which is great to do at night before bed, I posted my favorite static stretching routine in this thread. And LD added in links to Mike Robertson's Hardcore Stretching articles, which are also very good. Good stretching / flexibilty routine
And this thread had some good information about the differences between dynamic and static stretching and when to do each one, with good links too. Stretching Myths / Advice
Stretching
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