The recommended Stretching list by NEW found Strength with How-To Video Links. Which stretch and what order? I dont stretch because I dont know what to do New Found Strengths recommended stretch order list. We all have individual needs when it comes to stretching but the important thing to do is get started and then make progress. Here is my recommended list and the order(s) that I suggest for the average person that doesnt have a diagnosed joint dysfunction that prevents certain positions safely. Ive linked a youtube video for each of these on our Facebook page (New Found Strength) and they can be found in the timeline there. 1, The Pigeon Stretch and the Reverse Pigeon, because the hips are such a large muscular group and as tightness there effects the low back and the upper legs, this is a perfect place to start. Here are two well instructed videos to help you get started. m.youtube/watch?v=jQMsyrLowFw m.youtube/watch?v=KxsDfXBDZec 2, The Cat/Cow Stretch, also coming from Yoga this simple movement (simple but dont underestimate its benefits) will help provide mobility and alignment to your spine. If the Pigeon stretch made your low back feel semi-twisted, perform this now. If not, perform this movement after the 90/90. m.youtube/watch?v=DXL_QtHp9aM 3. The 90/90 Stretch looks complex but can be modified (only bend the forward leg and not the rear), break it down to smaller pieces. If its challenging to even assume, then yes you need it however, look at quickly making intuitive changes. This means that as you are assuming the position and you feel strong resistance from body-part-X, stop and foam roll that area and then re-attempt the 90/90 position. m.youtube/watch?v=b9pI1Y_RXWQ m.youtube/watch?v=rd2jijJe3Sc 4, The Cat/Cow Stretch, also coming from Yoga this simple movement (simple but dont underestimate its benefits) will help provide mobility and alignment to your spine. 5, The BRETZEL and BRETZEL 2.0, especially with a Yoga assistance strap. This amazing stretch attacks the front hip flexors (TFL) and outer quad muscles while helping you maintain a straight spine. If I havent taught you this yet, please find it on youtube. m.youtube/watch?v=SfGV-65GaPg 6, The Piriformis Stetch, although the pigeon stretch does address this muscle, it tends to commonly problematic and should get a few minutes of direct attention. m.youtube/watch?v=2qZ517Rw7ME 7. The Cat/Cow Stretch, any time another stretch gives the low to mid back a feeling of being semi-twisted, use this stretch before you move on with another and I highly recommend using it to finish off any routine. Here is a seated version in case a person cant get on their hands or knees. m.youtube/watch?v=LcyejfkgkAA 1-7 are a critical list that should be repeated frequently through the week. The number of times is individually based and definitely not defined by what you used to do or how little that you needed to stretch 10 years ago. There are many more effective stretches and theyll be addressed later but this list will provide noticeable to immense relief to many chronic and common tight areas. Once you identify an area of noticeable tightness and restriction, attempt to stretch it out carefully for a minute and if it is still there, make the intuitive change to use a foam roller for that exact spot and then its immediate surrounding areas. During all stretches and foam rolling your biggest job, your most important task is to relax; I cant emphasize this point enough. Hers a few How-To videos for Foam-Rolling: m.youtube/watch?v=U8JvMNg3eCE m.youtube/watch?v=MnWWDAsEfXk m.youtube/watch?v=fkqu_WQrfKg Please respond with any questions and all comments. Forward this on to your friends and ask them to join our New Found Strength FB community and join us for the FREE Strength & Conditioning Run for all fitness levels (beginner to advanced) on Sat mornings 8:30, at the Ronald Reagan Sports Park. The run averages 1.5 miles but is divided with 2-3 stops for body weight exercises (recovery breaks as needed are emphasized). GET YOUR QUEST BARS AT WWW.NEWFOUNDSTRENGTHFITNESS.COM BE FLEXIBLE, BE HEALTHY; BE HAPPY
Posted on: Mon, 27 Jan 2014 05:25:52 +0000