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Old 09-24-2014, 02:31 PM   #1
Sean Adams
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daily stretches

Hey,

I'm looking for some ideas on stretches I can do every day to improve my mobility. I'm doing stretches at the box but just something to get my day started.
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Old 09-24-2014, 02:53 PM   #2
Nic Nakis
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Re: daily stretches

A couple ideas to get you started:

Google search "dynamic stretches" and "static stretches".

Check out Kelly Starrett's Mobility WOD and Carl Paoli's Gymnastics WOD.

The 3 most important areas to stretch before training are shoulders, hips, & hamstrings
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Old 09-24-2014, 03:54 PM   #3
Luke Sirakos
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Re: daily stretches

After dealing with elbow tendinitis I would say your forearms should be stretched often. That is an injury you don't want.
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Old 09-25-2014, 12:18 AM   #4
Chris Jones
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Re: daily stretches

Quote:
Originally Posted by Luke Sirakos View Post
After dealing with elbow tendinitis I would say your forearms should be stretched often. That is an injury you don't want.
Any good links/examples you can point me towards? Im dealing(read: working through) with the same thing.
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Old 09-25-2014, 03:15 AM   #5
Bob Herald
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Re: daily stretches

I've noticed a world of difference with prying goblet squats.

https://m.youtube.com/watch?v=BRVCC_Xnm7E WFS


And for the hips . You're welcome for this one


https://m.youtube.com/watch?v=EeEJQjx_NVg. WFS

These 2 stretches have made my legs extremely flexible. I still have crappy ankles and shoulders though
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Old 09-25-2014, 06:41 AM   #6
Luke Sirakos
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Re: daily stretches

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Originally Posted by Chris Jones View Post
Any good links/examples you can point me towards? Im dealing(read: working through) with the same thing.
Right now I am letting the inflammation go down so all I am doing is icing it and trying to not use it. Once that goes down I am planning on doing the stretches where you put your arm out in front of you and grab your hand and pull it back towards you (both palm up and palm down).

Other than that I plan on some massage work with a lacrosse ball on my forearms, biceps, and triceps.

I think the key is getting the inflammation under control first and not working through the pain.
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Old 09-25-2014, 10:09 AM   #7
Clint Harris
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Re: daily stretches

Quote:
Originally Posted by Luke Sirakos View Post
Right now I am letting the inflammation go down so all I am doing is icing it and trying to not use it. Once that goes down I am planning on doing the stretches where you put your arm out in front of you and grab your hand and pull it back towards you (both palm up and palm down).

Other than that I plan on some massage work with a lacrosse ball on my forearms, biceps, and triceps.

I think the key is getting the inflammation under control first and not working through the pain.
I play golf (actual golf, not hit-****-beer) and wrists/forearms are a priority. (Golfer's elbow anyone ? ..... which I have never had I might add). Here's the "first tee" warm up I do. Works great.
Arms out straight ahead, hands in straight line with palms down. Now spread fingers as much as possible and keep spreading throughout.
Send fingertips to the sky, so palms away (so you have an upwards 90 degree wrist angle). Now reverse, send fingers down as far as can go (wrist angle is know 90* down). From here, maintain that wrist angle and stretch, but now rotate both thumbs inwards as far as you can go, You should get 180* or more of travel here. (now palms are facing you and underside of forearms are to the sky). Now reverse rotation, down and keep going as far as possible the other way (little fingers should be raising towards sky). Hold each position for a small count, remember to keep breathing and to keep spreading those fingers throughout.
Once done, I'll roll/shake wrists, maybe pull my wrists back and forth a few times (like you mention, pull the fingertips towards you, but also gently push the knuckles down in opposite direction). Then rinse/repeat a few times.
Hope that makes sense.
Also, you don't need a lacrosse ball to massage forearms. Just get in there with your thumbs. You can kneed them all day long this way. (Few minutes at a time). Release the thick tight stuff, blast the hotspots.
I do both of these at my desk too (break from keyboard).
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Old 09-25-2014, 11:18 PM   #8
Dare Vodusek
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Re: daily stretches

Quote:
Originally Posted by Luke Sirakos View Post
Right now I am letting the inflammation go down so all I am doing is icing it and trying to not use it.
I think the key is getting the inflammation under control first and not working through the pain.
You do know icing is bad and that inflammation is good and needed for faster recovery?

https://www.youtube.com/watch?v=0UmJVgEWZu4 wfs
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Old 09-26-2014, 04:55 AM   #9
Luke Sirakos
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Re: daily stretches

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Originally Posted by Dare Vodusek View Post
You do know icing is bad and that inflammation is good and needed for faster recovery?

https://www.youtube.com/watch?v=0UmJVgEWZu4 wfs
I will stick to what orthopedic doctors and physical therapists recommend.
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Old 09-26-2014, 05:19 AM   #10
Dare Vodusek
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Re: daily stretches

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Originally Posted by Luke Sirakos View Post
I will stick to what orthopedic doctors and physical therapists recommend.
And go against what the clinical data shows?

Here is a follow up to that video: http://www.mobilitywod.com/2013/07/c...-a-year-later/

Gary explains how he debated to PTs, etc...and also about some studies that were done lately and confirm his beliefs.
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