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-   -   Stretching programs (http://board.crossfit.com/showthread.php?t=1240)

Brooks Dennis Ross 03-03-2006 08:30 AM

I just started CrossFit (today is day 5). Does anyone have any advice on stretching? I not very flexible, especially in the hamstring area.

Jason Billows 03-03-2006 10:03 AM

welcome.

I'm still fairly new myself, but can tell you that the forums here are a wealth of information.

Try a search for stretching. I seem to recall a number of threads discussing various stretching programs.

Curt Garner 03-03-2006 06:04 PM

Brooks,

I have short hams. I've had much better success with exercises that simultaneously strengthen and stretch -- like good mornings and stiff-legged deadlifts -- than with stretching alone.

Martin Schap 03-06-2006 11:21 AM

I'm not the most flexible person in the world, but I find that heel to butt running, high knee walking and leg swings in a doorway help me to keep a good functional range of motion in all of my lower body movements and keep my hamstrings from feeling sore. I do these moves every time I run and whenever else I think I might need it. I find though that if I'm already stiff and sore it's too late to stretch.

Kevin McKay 03-06-2006 11:56 AM

What are "leg swings in a doorway"?

Martin Schap 03-06-2006 04:28 PM

Kevin,
Stand in a doorway and swing one leg forward and back at the hip, then switch legs. The knee should remain straight. This is a good ROM stretch for running in particular. I usually find that about 15 swings on each leg works well for me. The reason I do them in a doorway is to brace myself so I can do good vigorous swings, but really you could hold on to a partner or a post or anything at all.

Dan Snyder 03-06-2006 06:01 PM

Brooks, I do some sort of active stretching to begin. I do many of the prehab exercises outlined in Mark Verstegen's book "Core Performance" to warm up as well as several "Samson" stretches and then I follow a workout with several static stretches.

Nikki Young 03-07-2006 04:03 AM

Doing a variety of stretches will get your flexibility improving pretty quickly.

Make sure you practise movements like but to floor squats and over head squats; OHS help develop great flexibility all over.

Start and finish workouts with some dynamic stretching (ie, leg swings). Do the majority of static stretching after a workout when your body is warmed up. Also try and incoperate PNF stretches as much as possible after workouts, having a partner will give better results, but you can do some PNF stretches using your own body weight as resistance.

Make sure you put the time into stretching, the more you do the more flexible you will become. So after workouts dedicate around 15-20min of stretching time.

Kevin McKay 03-07-2006 05:58 AM

Nikki,

What are PNF stretches?

Martin Schap 03-07-2006 08:33 AM

Kevin,
Proprioceptive Neuromuscular Facilitation. Check out this link.
http://www.thestretchinghandbook.com...stretching.htm


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