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#336898 - 12/14/05 06:18 AM Your basic Stretching day.
VEGETAsama Offline
Member

Registered: 03/01/05
Posts: 202
Loc: china /hong kong
What is everyone's basic Stretching routine in a normal day.

Mine is just for my leg's.

Wake up- Dynamic stretching "2 min"

In the day- Isometric "10-15 min" then static active "2 min"

before bed- Static passive 5-10 min then static active "5 min"

I do this every day unless im tierd, if i am i just skip isometic and static active.
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#336899 - 12/14/05 03:17 PM Re: Your basic Stretching day. [Re: VEGETAsama]
Supremor Offline
Professional Poster

Registered: 07/22/04
Posts: 2510
Loc: UK
Usually:

10 mins dynamic stretching in the morning.

10 mins dynamic stretching in the evening

40 mins static stretching in the evening

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#336900 - 12/15/05 01:50 AM Re: Your basic Stretching day. [Re: Supremor]
Alicia Offline
Member

Registered: 03/19/05
Posts: 222
Loc: BC, Canada
I thought dynamically stretching cold muscles can be damaging. Do you lightly warm up first?
_________________________
"If someone asked me what a human being ought to devote the maximum of his life to, I would answer: training. Train more than you sleep."
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#336901 - 12/15/05 04:43 AM Re: Your basic Stretching day. [Re: Alicia]
JasonM Offline
Professional Poster

Registered: 03/17/05
Posts: 2502
Actually you can use Dynamic stretching as a warmup. That is what I do. Don't start out trying to reach your max, but gradually raise the limb farther each set.
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#336902 - 12/15/05 05:12 AM Re: Your basic Stretching day. [Re: JasonM]
Supremor Offline
Professional Poster

Registered: 07/22/04
Posts: 2510
Loc: UK
Quote:

Actually you can use Dynamic stretching as a warmup. That is what I do. Don't start out trying to reach your max, but gradually raise the limb farther each set.




Ay, that's how I think about it.

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#336903 - 12/16/05 01:08 AM Re: Your basic Stretching day. [Re: JasonM]
MikeMartial Offline
Enthusiast

Registered: 12/18/03
Posts: 767
Loc: Alberta, Canada
Exactly. Just add more sets, and start out slow and low, and work your way up to max height. Initially, I was doing joint rotations and marching in place, but that gets old quick.

I did see an intersting version of a dynamic warmup in the Dec. issue of Men's Health. I'll try to explain it.

From a standing position, squat, then jump vertical, and stretch your arms up. Land, rinse, repeat.

It'll get the heart rate up, and dynamically stretch out your lower and upper body. I haven't tried it yet, but it seems like a good dynamic warm-up to dynamic stretching.
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#336904 - 12/16/05 01:45 AM Re: Your basic Stretching day. [Re: VEGETAsama]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Not doing anything now but was doing Dynamic Stretching first thing in the morning when waking up (3 to 5 times a week). This would be about 15-20 minutes and would consist of front kicks, back kicks and side raises. Starting slow and low and working higher but not agressively as to hurt myself. I would do anywhere from 3 to 5 sets per leg. Then before class (3 days a week) I would do a condensed version in about 5-10 minutes ... plus probably took less time as I was awake.

Otherwise I did no other stretching with the exception of in class or light stretching or light lifting prior to lifting heavy.

Will get back into this as the body heals. No sense making things worse but I miss it. That also makes it that much harder when I want to get back at it. Time is a killer but hopefully I find that motivation again.

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#336905 - 01/27/06 12:37 PM Re: Your basic Stretching day. [Re: Alicia]
UKfightfreak Offline
Professional Poster

Registered: 01/08/03
Posts: 2599
Loc: San Francisco
Quote:

I thought dynamically stretching cold muscles can be damaging. Do you lightly warm up first?




You should lightly warm up and do joint rotations first thing and I would recommend doing 2 or 3 sets of each dynamic stretch, getting more and more height each time. As you get used to it you will be able to do you maximal range in the first set.

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#336906 - 01/27/06 02:20 PM Re: Your basic Stretching day. [Re: VEGETAsama]
ShaolinNinja Offline
hates silicone bubishi

Registered: 10/09/05
Posts: 301
Loc: Ireland
Morning: joint rotations, dynamic stretching
Martial arts classes: Joint rotations before, static stretching after
Weightlifting: Static stretching after
Evening: More dynamic stretching, isometric and static stretches on alternating days.
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