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Old 03-24-2010, 09:21 AM   #1
Tyson Wright
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Looking for a good stretching routine

Does anyone have a recommended link or document with a stretching routine? My stretching pre/post WOD is pathetic.
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Old 03-24-2010, 09:41 AM   #2
Aushion Chatman
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Re: Looking for a good stretching routine

I think one of the better ways to do this, is to attend a class of some kind. Make sure it is legit and stick with it for about 6 months...then after you have the know how to do it on your own, just do it on your own after that. Or if you love the class you can just stick with the membership.

Take the guess work out of it...
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Old 03-24-2010, 09:45 AM   #3
Tyson Wright
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Re: Looking for a good stretching routine

Thanks for the information. I do like the idea of the class to learn the stretches properly. I'm not sure I can afford it at this point and my initial thought was a routine that was more "compact" for pre/post wod.
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Old 03-24-2010, 09:51 AM   #4
Katherine Derbyshire
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Re: Looking for a good stretching routine

I like the routines from "Stretching," by Bob Anderson. He groups stretches by muscle group, and also by target sport.

My own routine is a combination of his martial arts routine, traditional aikido stretches, and various stuff I've picked up here and there. It also varies depending on what feels stiff, what muscles the workout involves, etc.

Katherine
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Old 03-24-2010, 01:15 PM   #5
Aushion Chatman
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Re: Looking for a good stretching routine

Yeah $$$ is always an issue...

But to me, I'm willing to bet you know enough stretches and can find enough info for free on the net to have a GREAT stretching routine...the problem is execution and consistency (am I way off??)

So to me a class is the way to go...that way you can't just skip it...but maybe you do just need to find something structured and go from there...for pre workout mobility stuff I like Ido's stuff... (WFS)

For post workout stuff, I like the list of stuff at Drills and Skills (WFS)
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Old 03-24-2010, 01:26 PM   #6
Mike Mallory
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Re: Looking for a good stretching routine

stretching is an INDIVIDUAL issue.

It's just like truing a bike wheel; you have to tighten the right spokes for the wheel to come back into balance......that being said, cookie-cutter routines tend to give poor results.

Look up stretches on the internet, and test them to see if you're tight.......Then only stretch the tight muscles.
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Old 03-24-2010, 02:34 PM   #7
Diego Sommariva
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Re: Looking for a good stretching routine

2 options:
1) yoga
2) CF no nonsense approach (Bob Anderson's): Just do it.

Stretch in the warm up to establish range of motion and after working out to improve flexibility.

Diego
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Old 03-26-2010, 11:25 PM   #8
Blair Robert Lowe
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Re: Looking for a good stretching routine

Pavel's stuff on stretching was a good read and you can also look into Kurz besides the mobility stuff of Ido Portal or BuildingtheGymnasticsBody (all the mobility stuff is mostly in articles or in the forum since it wasn't in the book and upcoming).

http://agt.degreesofclarity.com/stretching/ WFS

Brandon also links two other sites in his ATG program, that of:

http://www.cmcrossroads.com/bradapp/...ec/stretching/

http://www.trickstutorials.com/index...e=content/flx3

You can look some of the Kelly Starlett videos on mobility in the CFJ.

Before you start stretching, I would identify some goals or weak points where you need to get more flexible and focus on that, Tyson. From there you can create a stretching program that fits your needs be it static/passive stretching or contract-relax stretching or partner/self assisted PNF or whether you need static or active flexibility.

Most CF'ers seem to focus on increasing their shoulder and hip flexibility (for things like kipping PU and squatting and OHS). As well, many suffer from a lack of ankle or knee flexion. Shoulder extension is something that is rarely done and probably shouldn't be ignored either.
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Old 03-30-2010, 08:05 AM   #9
Brian Prochaska
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Re: Looking for a good stretching routine

Great thread guys, thanks for the info.

I'm always hunting new stretching routines, as evidenced by my stretching thread:

http://www.board.crossfit.com/showthread.php?t=47487
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Old 03-30-2010, 09:02 AM   #10
Daniel Ricksecker
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Re: Looking for a good stretching routine

Joe Defranco has a warmup called the Agile Eight. It's basically foam rolling the major problem areas in most people real quick, then a few dynamic stretches to get the blood flowing.

Has done wonders for my squat depth and back positioning during workouts. I used to just walk on the treadmill for a bit then do the exercise with warmup weights.

I would also look into the Magnificent Mobility(Kressey/Robertson) and Inside/Out(Robertson/Hartmen) DVDs. I think those are the guys who made em, you'll know if you look them up. They show tons of great stretches and drills, and you can pick a few to customize your own program. Then switch it up later to keep things fresh.
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