|
Post by hikerjer on Nov 11, 2015 14:44:06 GMT -8
Can anyone recommend a guide - pamphlet, book on-line. etc. - for some good stretching exercises to do on a daily basis? I 'm just looking for something to keep me somewhat limber on a daily basis and not so prone to injury especially now that ski season is approaching.
Thanks so much.
|
|
walkswithblackflies
Trail Wise!
Resident terrorist-supporting eco-freak bootlicker
Posts: 6,931
|
Post by walkswithblackflies on Nov 12, 2015 8:44:32 GMT -8
You can find tons of stuff by Googling "stretching exercises" on-line. But, IMO, static stretches are boring and don't translate into daily movement very well. I would suggest Googling "tai chi forms" and "yoga sun salutation", then clicking the Images tab to view the progressions/forms. Search YouTube to compliment the images... such as this:
One of 1,000 sun salutation videos:
And here are some David Carridine workout videos:
www.youtube.com/watch?v=txnGD4rI2J0&list=PL86CD229288261F47
|
|
mk
Trail Wise!
North Texas
Posts: 1,217
|
Post by mk on Nov 13, 2015 6:17:22 GMT -8
Yoga is a great way to get stretching in -- as well as balance and strength. I try to attend class twice a week and have definitely seen gains in flexibility, agility and balance.
|
|
|
Post by dayhiker on Nov 13, 2015 9:59:37 GMT -8
Stretch & Strengthen by Judy Alter out of print but I think u can find it used. Uses static stretches which some now say should only be done after working muscles or after your workout. I certainly don't do these right out of bed esp hamstrings. It also uses some exercises that strenghten some muscles while stretching others, sort of like warming up does. It advises against bouncing type stretches , which are a type of dynamic stretches? which seem to be recommend these days. I can see doing these to the extent you stop well short of the range of motion, and go slowly , increasing range as your muscles warm up and stretch out.
The Outdoor Athlete by Courtenay & Doug Schurman has some stretches, but for me I found its advice and exercises on hamstrings to be great, place for muscle imbalance. (Interestingly they include the Triangle Pose which is listed in Judy ALter's other book , surviving exercise to NOT do. - along with back bends , neck rolls and shoulder stands double leg lifts and some others) Confusing book though and cardio was really hard (uses one of the hardest ranges for heart rates / duration without regard for individual differences other than the tests you do to determine your heart range) BUT great program otherwise - just hard for me to workin with other things which are more motivating.
Bob Anderson's 30 year old book has stretches by sport.
Quite allot online googling Stretch SKi
|
|
speacock
Trail Wise!
I'm here for the food...
Posts: 378
|
Post by speacock on Nov 13, 2015 13:11:28 GMT -8
Similar to all things that stress the physical body, it should be done when the body is more able to deal with it. Few will deny that a slow 10 minute warm up (you get a 'glistening' of perspiration)is needed before you start unexpected (for the body) exercises in odd positions with heavy things. Much better for the bod to stretch the tendon ends when the body is more susceptible to it...at the end of a good exercise session. It makes for a good cool down time. On the trail, wait until after he first quarter mile to do any stretching. Be careful at end of hiking day stretching. Perhaps your body is looking to relax not be extended like taffy making. Proper stretching technique really is important for all of us 'over the hill' gang. Maintains flexibility and balance. But S L O W L Y for all those old bones. ExRx.net is a good source on line for many things, such as STRETCHING: exrx.net/Lists/SearchSite.html (search for STRETCHING).
|
|