Stretching thread

chiefjason

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OK, let's keep the ones we learned in high school out of this if possible. Let's focus on muscle/problem specific stretches. Stretching is as big a part of my routine as anything else. I feel like stretching is going to do more for my longevity at my job than anything else. Lots of guys get back and shoulder injuries doing what I do.

A few years back I took a really hard shot to my lower back. The last 8 months I've gotten serious about tracking down stretches that focus on that area. The Psoas is a major player in my back issues I think, and it's difficult to stretch. Along with hip flexors. I use a lacrosse ball to pinpoint places that need to be messaged and worked out. Then try to stretch well.


Kneeling Psoas stretch. I generally push the hips to the floor some to increase the stretch.



Psoas Quad stretch. I do a variation on this. I pull my rear leg up instead of using the bench.





This vid shows the lacrosse ball used to release muscles. Piriformis stretch. Sitting pigeon stretch. Pigeon stretch. And assisted Pigeon stretch with a bench. I started with the piriformis, sitting, and assisted pigeon. It's taken months to get to the pigeon on the floor. And I'm not completely there yet but I'm starting to attempt it for real. A lot like working out, you have to work up to some of these stretches.




Knee to chest and Supine pigeon. You can also do left knee to right shoulder and reverse it to stretch the lower back.




My calf muscles are as tight as banjo strings and I just found this one last night. Gastrocnemius and soleus stretch. Holy cow is it helping. My tight soleus was causing knee pain when working out and stretching. I thought it was an extension of my back issue, like a sciatica issue. But looks like it's a specific issue related to how much walking I do on concrete floors.





One thing I have found that helps is to pinpoint the muscle that is the problem, find the name, and look specifically for stretches for that muscle. I also tend to look at several videos and versions to see if one looks like it would work better for my abilities.

So what are you guys doing that's helping?
 
Instead of a lacrosse ball, I have a massage ball (I think that is what it was called). It is a little larger and covered in plastic spikes. Hurts like hell on sore muscles but man does it Work.

Wife and I go to Gentle yoga class. It focuses on stretching and balance but doesn't go to the length of advanced yoga. We do all the exercises you've shown plus more. We go twice a week for an hour. It helps with motivation to have class. You don't need any equipment - they have it there.

I find pigeon to be easier to do and more effective than supine pigeon, YMMV. The heel of my bent leg is closer to my hips then straight across - best I can do.

I bought an Inversion Table back in 1980. Best $200 I spent in my entire life. I don't hang upside down though. I rock back and forth stretching and releasing the back. Straightens things out and nourishes the disks.
 
Studies show all stretching is good if it doesnt cause injury.....duhhhh. AIS(active isolated stretching) is what I use in practice and even spent 3k on a table to do precisely that. Its active, in other words there is movement and where there is action there is heat; muscles and more importantly fascia(connective glue that binds us) stretch better when warmed. Isolated, meaning specific muscles are targeted for the stretch and the muscles opposite contract(reciprocal inhibition) for 2 seconds. There is a "take home" version that involves the same stretches only using a 3/4" rope for the assist instead of the therapist.
* There is an organelle built into muscles that contracts the muscle when the fibers are over lengthened. This results in a "perceived" stretch when you may be just firing the "spindle" causing a muscular contraction. AIS cuts this spindle off and allows the muscle to "stretch" or lengthen.
Example: The lunge stretch you have above to stretch the psoas(hip flexor, trunk flexor) group is solid. The squeezing of the butt(hip extensor) is the opposer to psoas. Pushing the hips forward squeezing the glute, cuts off the psoas spindle allowing 2 seconds to stretch, return and do another rep. Stretching both sides is beneficial and should be done also. The book is called Active Isolated Stretching and the author is Aaron Mattes; He sells the book with a rope.

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