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File: 1504119529396.jpg (34.89 KB, 800x529, stretchchart.jpg)

93e88 No.188

Mlpol, do you stretch? Daily? With as many people as are interested in fitness, far fewer are sufficiently interested or knowledgeable about stretching. A full and complete stretch should take anywhere from 30-60 seconds or longer if the involved muscles are damaged or neglected (lack of previous stretching). It also involves a non-rigorous warmup to increase circulation and airflow.
In a Jordan Peterson-esque 'clean your room' sense, stretching is metaphysically one of the best routines/habits one can form. Symbolically/philosophically it entrains the mind to be systematic and sequential whether one is pro-active or reactive to a given thing. It impels discipline to to sensation of enthusiasm that can/does occur when one seeks to better or develop ones self.
And that's nothing compared to the physiological benefits. ITT post/discuss/share about stretching.

008d3 No.207

File: 1504205297873.jpg (798.98 KB, 1447x1024, IMG_3995.JPG)

Stretching in the morning is a good way to wake yourself up without needing coffee.

5dcb4 No.209

File: 1504207664316.jpeg (880.59 KB, 1455x1600, 2 stars.jpeg)

>>188
Just did this, I feel great. I felt that damaged muscles feel and a rush too.

fad5e No.210

I have severe leg issues, and this is the first thing they told me to do to fix them.
I've gotten out of habit due to the fact that they don't hurt as much as they used to, but stretching every day brought them down from unbearable pain to being able to actually play like a kid is supposed to be able to.
I actually made my desk so that I can sit on the floor without having to use a chair (standing desk is a bit much for a long gaming session if you ask me) so that I can constantly shift around and stretch whenever I need to.

3bc7b No.215

>>188
Nice dubs.
I should strech a bit more than I do after workouts but I don't really know what I'm doing. I try to think back to gym class and do what we did then, but I always feel stupid and go home.
I'll watch some videos on it before I go to the gym and report back tonight.

93e88 No.225

File: 1504280907593.jpg (40.16 KB, 825x521, WJO-6-762-g004.jpg)

>>215
Don't sweat it, stretching is like any skill where you get better over time. I'm trying to find a PDF of my very favorite set of stretching charts (stretchcoach.com) as its the most detailed I can find.

For me the most compelling aspect of stretching is the philosophy and theory. I mean, when people think of doing things, they go and do them. Working out is the current example, but driving a car or cooking are equally applicable. You don't just jump in your car, start it up and go. I mean, you CAN do that, but you really should visually inspect the car, and give it a warmup at the least.
Likewise with cooking, you don't just throw whatever it is in a pan/oven and wait, there's prep work and a precise sequence when it comes to preparing a meal.
Tl:dr Stretching is the 'laying the groundwork for a successful endeavor' of working out, and while I'm all about working out I am MORE about individuals/groups learning to lay the groundwork. Its strategic, apt, and unfortunately lacking in the generally socialized perception. I assume that part of the problem is that the last time many people have comprehensively stretched was when coerced (usually in school) and 'going back' to that practice is mistaken as juvenile or whatever, idk.

20a6f No.239

A couple of months back I have seen a video explaining that stretching the usual way does not help and may even be harmful.

The essence of it was that you should stretch in a way that challenges your range of motion to get more flexible.

Any opinions on that?

93e88 No.245

>>239
100% agreement. Stretching charts and guides should only be used as a starting point, ideally as a reference of how to begin to manipulate the muscles one is stretching. Additionally, most basic stretches can only go so far in relaxing/recovering from muscle fatigue or damage. Most stretching routines assume the practitioner is about to or just finishing some form of physical exercise and aren't aggressive enough to effectively respond to the damage of a severe cramp for example.
Desu, basic stretches account for about 1/3 of a comprehensive physical recovery routine; the latter parts are aggressive/compound stretches and massage-stretching.

93e88 No.246

File: 1504480519877.jpg (51.22 KB, 800x450, medium.jpg)

Effective stretching is about more than muscle relaxation, it is a medium by which one's body can teach them about its self. The more one listens to it (by way of being aware and attentive when it provides a stimulus experience above and beyond pain), the better one can learn to act conducively toward it.
Conversely, awareness and attentiveness are an important aspect of stretching, to the degree that the presence and absence are useful positions. It is often useful to stretch, focused on the point of tension as it shifts across the muscle group, but other times it is useful to adopt a casual stretching posture and assume it for an absentminded duration. In cases of lingering or unaddressed tension over time, sometimes the best method is to 'sit' in a stretch for minutes at a time.
Barring extremity, there really is no 'correct' or 'incorrect' stretch, so long as it effectively accomplishes the intent of the individual.

93e88 No.419

Sorry for not posting to thread, I'm working on doing some simple videos to depict basic-moderate stretches. I'll have everything squared in a week.
Stretch moar tho.

23bfd No.589

Alright. I've spent almost a month deliberately not stretching. This is horrible, I don't know how anyone does it.
Tonight I'm going to be making and posting some stretching videos, detailing my full understanding of what, why, and how to fix your shit after a long period of muscular neglect. I'm posting this so I don't lose my nerve.
These videos will be geared toward anons who haven't stretched in 'too long', and what can be done to begin the process of fixing it.

23bfd No.590

Cancer Warning: the videos you may be about to see are so cringe.

https://youtu.be/ofzy4IRZuVw
https://youtu.be/ofzy4IRZuVw
https://youtu.be/7h4lWElDfQ0

The only way to stop me nao is to convince me u all r stretching.

23bfd No.594

File: 1507762357664-0.jpg (652.56 KB, 3072x1728, IMG_20171011_153646.jpg)

File: 1507762357664-1.jpg (632.43 KB, 3072x1728, IMG_20171011_153637.jpg)

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File: 1507762357664-4.jpg (650.98 KB, 3072x1728, IMG_20171011_153612.jpg)

Rather than make a bunch of shit videos (a lengthier process than I'd hoped), here:

23bfd No.595

File: 1507762429059-0.jpg (589.66 KB, 3072x1728, IMG_20171011_153602.jpg)

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23bfd No.596

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799ad No.597

>>596
I CAN'T READ ANY OF THIS IT'S TOO FUCKING BLURRY REEEEEEEEEEEEEEEEEEEEEEEEEEEEEE!!!

23bfd No.598

File: 1507762794066-0.jpg (634.99 KB, 3072x1728, IMG_20171011_153424.jpg)

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23bfd No.599

File: 1507762865742-0.jpg (641.27 KB, 3072x1728, IMG_20171011_153336.jpg)

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Fin

23bfd No.600

>>597
Sorry anon, that's the best my phone can manage. Still, the diagrams show the musculature and stretch pretty well, and you don't need to read the fine print (lists types of injuries the stretch will help to alleviate/repair)
I'll list what the larger print is (cuz I can see it fine Xp) once the MLP stream starts and I'm situated.

23bfd No.601

>>600
Sorry for
>fail
will update tho w/ long-form

23bfd No.605

>>594
1a Behind the Back Chest Stretch
Stand upright and clasp your hands together behind your back. Slowly lift your hands upward. Do not lean forward while lifting your hands upward
1b Above Head Chest Stretch
Stand upright and interlock your fingers. Bend your arms and place them above your head while forcing your elbows and hands backwards. Vary the height of your hands

2a Kneeling Forearm Stretch
While crouching on your knees with your forearms facing forward and hands pointing backwards, slowly move rearward.
2b Finger Stretch
Place the tips of your fingers together and push your palms toward eachother

3a Palms-out Wrist Stretch
Interlock your fingers in front of your chest and then straighten your arms and turn the palms of your hands outwards.
3b Triceps Stretch
Stand with your hand behind your neck and your elbow pointing upwards. The use your other hand (or a rope or towel) to pull your elbow down.

4a Arm-up Rotator Stretch
Stand with your arms out and your forearms pointing upwards at 90 degrees. Place a broomstick in your hand and behind your elbow. With your other hand, pull the bottom of the broomstick forward.
4b Fingers-down Wrist Stretch
Hold on to your fingers while straightening your arm. Pull your fingers toward your body.

5a Bent-over Chest Stretch
Face a wall and place both hands on the wall just above your head. Slowly lower your shoulders as if moving your chest toward the ground.
5b Elbow-out Rotator Stretch
Stand with your hand behind the middle of your back and your elbow pointing out. Reach over with your other hand and gently pull your elbow forward.

23bfd No.606

>>595
1a Reaching Upper Back Stretch
Stand with your arms out in front and crossed over. Push your hands forward as far as possible and let your head fall forward.
1b Cross Over Shoulder Stretch
Stand with your knees bent. Cross your arms over and grab the back of your knees. Then start to rise upwards until you feel tension in your upper back and shoulders.

2a Bent Arm Chest Stretch
Stand with your arm extended and your forearms at right angles to the ground. Rest your forearm against an immovable object and then turn your shoulders and body away from your extended arm.
2b Parallel Arm Shoulder Stretch
Stand upright and place one arm across your body. Keep your arm parallel to the ground and pull your elbow towards your opposite shoulder.

3a Forward Flexion Neck Stretch
Stand upright and let your chin fall forward towards your chest. Relax your shoulders and keep your hands by your side.
3b Rotating Neck Stretch
Stand upright while keeping your shoulders still and your head up. Slowly rotate your chin towards your shoulder.

4a Rising Stomach Stretch
Lie face down and bring your hands close to your shoulders. Keep your hips on the ground, look forward and rise up by straightening your arms.
4b Standing Reach-up Back Rotation Stretch
Stand with your feet shoulder-width apart. Place your hands above your head while keeping your back and shoulders upright. Slowly rotate your shoulders to one side.

5a Lying Knee-to-chest Stretch
Lie on your back and keep one leg flat on the ground. Use your hands to bring your other knee into your chest.
5b Lateral Neck Stretch
Look forward while keeping your head up. Slowly move your ear towards your shoulder while keeping your hands behind your back.

23bfd No.607

>>596
1a Kneeling Back Rotation Stretch
Kneel on the ground and raise one arm. Then rotate your shoulders and middle back while looking upwards.
1b Sitting Bent-over Back Stretch
Sit on the ground with your legs straight out in front or at 45 degrees apart. Keep your toes pointing upwards and rest your arms by your side or on your legs. Relax your back and neck and then let your head and chest fall forward.

2a Kneeling Back Arch Stretch
Kneel on your hands and knees. Look up and let your back slump downwards. Then let your head fall forward and arch your back upwards.
2b Standing Lateral Side Stretch
Stand with your feet about shoulder width apart and look forward. Keep your body upright and slowly bend to the left or right

3a Sitting Side Reach Stretch
Sit with one leg straight out to the side and your toes pointing up. Then bring your other foot up to your knee and let your hand fall forward. Reach toward the outside of your toes with both hands.
3b Rotating Stomach Stretch
Lie face down and bring your hands close to your shoulders. Keep your hips on the ground, look forward and rise up by straightening your arms. Then slowly bend one arm and rotate that shoulder toward the ground.

4a Reach-up Back Stretch
Stand with your arms crossed over and then raise them above your head. Reach up as far as you can.
4b Standing Back Rotation Stretch
Stand with your feet shoulder-width apart. Place your hands across your chest while keeping your back and shoulders upright. Slowly rotate your shoulders to one side.

5a Lying Knee Roll-over Stretch
Lie on your back, keep your knees together and raise them slightly. Keep your arms out to the side and then let your back and hips rotate with your knees.
5b Kneeling Reach Forward Stretch
Kneel on the ground and reach forward with your hands. Let your head fall forward and push your buttocks towards your feet.

23bfd No.608

>>598
1a Single Heel Drop Calf Stretch
Stand on a raised object or step. Put the toes of one foot on the edge of the step and keep your leg straight. Let your heel drop toward the ground.
1b Single Heel Drop Achilles Stretch
Stand on a raised object or step and place the toes of one of your feet on the edge of the step. Bend your leg and let your heel drop toward the ground.

2a Leaning Heel Back Achilles Stretch
Stand upright while leaning against a wall and place one foot behind the other. Make sure that your toes are facing forward and your heel is on the ground. Bend your back leg and lean toward the wall.
2b Kneeling Quad Stretch
Kneel on one foot and the other knee. If needed, hold on to something to keep your balance. Push your hips forward.

3a Front Cross-over Shin Stretch
Stand upright and place the top of your toes on the ground in front of your other foot. Slowly bend your other leg to force your ankle to the ground.
3b Standing Leg Cross Abductor Stretch
Stand upright and cross one foot behind the other. Lean toward the foot that is behind the other. If necessary, hold onto something for balance.

4a Squatting Leg-out Adductor Stretch
Stand with your feet wide apart. Keep one leg straight and toes facing forward while bending the other leg and turning your toes out to the side. Lower your groin toward the ground and rest your hands on the bent knee or the ground.
4b Leaning Heel Back Calf Stretch
Stand upright and lean against a wall. Place one foot as far from the wall as is comfortable and make sure that your toes are facing forward and your heel is on the ground. Keep your back leg straight and lean toward the wall.

5a Lie on your side and pull your top leg behind your buttocks. Keep your knees together and push your hips forward. This position can put undue pressure on the knee joint and ligaments, so take care if you have a knee injury.
5b Kneeling Heel-down Achilles Stretch
Kneel on one foot and place your body weight over your knee. Keep your heel on the ground and lean forward.

23bfd No.609

>>599
1a Sitting Cross-legged Reach Forward Stretch
Sit cross-legged and keep your back straight. Then gently lean forward.
1b Sitting Feet Together Adductor Stretch
Sit with the soles of your feet together and bring your feet toward your groin. Hold onto your ankles and push your knee toward the ground with your elbows. Keep your back straight and upright.

2a Standing Leg Tuck Hip Stretch
Stand beside a chair or table and place the foot furthest from the object onto the object. Relax your leg, lean forward and bend your other leg, lowering yourself toward the ground.
2b Sitting Knee-to-chest Buttocks Stretch
Sit with one leg straight and the other leg crossed over your knee. Pull the raised knee toward your opposite shoulder while keeping your back straight and your shoulders facing forward.

3a Lying Cross-over Knee Pull-down Stretch
Lie on your back and cross one leg over the other. Bring your foot up to your opposite knee and with your opposite arm pull your raised knee toward the ground.
3b Standing Leg-up Hamstring Stretch
Stand upright and raise one leg on to an object. Keep that leg straight and your toes pointing straight up. Lean forward while keeping your back straight.

Stretching is a simple and effective activity that helps enhance athletic performance, decrease the likelihood of soft tissue injury and minimize muscle soreness. Other benefits include: improved range of movement, increased power, improved posture, and improved co-ordination.

The Rules for Safe Stretching
Slowly get into the stretch position and then hold each stretch for a minimum of 20 seconds. Remember, stretching can be extremely dangerous and harmful if done incorrectly, so please adhere to the following rules:
- Never stretch an injury, or damaged soft tissue
- Warm up prior to stretching
- Stretch before and after exercise
- Stretch all major muscles and their opposing muscle groups
- Stretch gently and slowly
- Stretch only to the point of tension
- Breathe slowly and easily while stretching

23bfd No.684

When assessing muscle fatigue, there are some easy warning signs. If one finds themselves experiencing increased fatigue doing simple actions (climbing stairs, walking up a hill, etc.) that is a sure sign, as is increased pain or soreness.
Alot of ppl I talk to like to report the feeling of "getting old/-er" (often to excuse themselves from stretching, which is abject nonsense), which is also a dead giveaway.
If you've ever seen old men or ladies using a walker, or worse a scooter/cart, please understand that outside a significant injury that is NOT normal. In fact, modern society has become so complacent when it comes to stretching and muscular repair that likely the ONLY time many individuals stretch is immediately after physical injury, and only then under the guidance of a physical therapist.
When one engages the practice of regular stretching, they may find that they are able to detect an increase in fatigue almost immediately. The practice of stretching is more than just about relaxing muscles and loosening tension, it is about learning how the body feels in both a tense and relaxed state so that they can self-diagnose/address chronic problems well in advance of such problems actually manifesting.

23bfd No.691

Also, I'd like to address something about the 'rules' at the bottom of this post: >>609
"Warm Up Prior to Stretching"
This is a good guideline, but its not a rule. I ride a bike 2 miles to work, and I can tell you that if I don't stretch it is adverse, slower, and I arrive more tired/winded than if I had stretched. Several of those guidelines are contestable ime, and I'll be addressing them in due course. I'm typing this in between stretching for the previously mentioned reason. Stretch whenever you like, but without a warmup you will want to go slower.



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