Stretch? How?

I'm not happy with my flexibility. Some days I can barely reach my ankles. This is usually the day after a deadlift session. Or a long run.

I spend 20 minutes every day static stretching. Mostly lower body. I sit on the floor, with legs straight and lean forward to stretch my hams. both legs at once. single legs too. i stretch one leg at a time out to the side at an angle. i stretch my calfs by propping my forefeet up on something and leaning forward. i stand and pull my leg back to give my quads a chance to stretch..

still, my flexibility isn't much to write home about. I'm asking for a couple of good stretches that people have used to increase flexibility. i'm not asking about injuries or better performance or anything like that. please leave that discussion out of this thread.

Maybe it's not the type of stretches you're doing, but the intensity and amount of time you are holding the stretch. I think a lot of people tend to overstretch, either by holding the stretch at a position that is past the optimal point, or by holding the stretch too long. Also, I've noticed many people bounce into the stretch. This is a definite no-no.

What is optimal? I'm not sure. This is an on-going debate. However, make sure you are not stretching to the point of pain. This is not a 'no pain, no gain' thing. You need to get to a point where you can feel a comfortable stretch and hold it for no more than 30 seconds. Then stretch the opposing muscle group. So I would do the calves/hams for 30 seconds, then move to the quads for 30 seconds, then back to the cavles/hams. Don't expect to be more flexible overnight. Through a consistent stretching program you will become more flexible over time.

I'd also add a piriformis stretch. Doing dead lifts and running can tighten the buttocks area. This will losen things up around there. Here's a good description: http://www.rice.edu/~jenky/sports/piri.2.html

Phil M.

Something I have found has really helped my running :

Start by running very slowly, or even walking for 5 - 10 minutes. Then stop, relax and do your stretching exercises. Once you have done this, then only start timing your run. Do this, where possible, every time you run.

hth

Most seasoned yogis/yoginis can tell you what is a piriformis, or an antagonist. Using the antagonist to work into a pose/asana/stretch, to find that 'edge', can help relax a muscle, reduce chance of injury. While you may not enjoy science, please don't ascribe pleasure to ignorance.

this may or not be of any help to you, but...

I'm a powerlifter who also does weekly long-distance biking and I like to warm-up with the bodyweight calisthenics daily routine below:

500 Hindu Squats (done in 14 min) 150 Hindu Pushups (done in 5 min) 6-min Back Bridge (nose to the floor, arms across my chest)

these yoga-based exercises stretch the entire body nicely (in addition to the obvious muscle building and endurance).

Try AI stretching. Do a Google search for it and you'll find lots of interesting articles.

OK. I've looked over'The Lore of Running' and working from his stretch advice, I have a routine of about 18 stretches. For the rest of the month, I'm going to do these and not try so hard. Just ease into them.

This AI bit looks promising and I've made a note of it. I can add it in next month. thanks for the help...thehick