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Stretching Tutorial
From Sherdog Conditioning FAQ:
http://www.sherdog.net/forums/f14/new-f-q-including-interesting-links-497312/
Tags: conditioning, stretching, training on 2008-05-28 -All Annotations (0) -About
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Arms and wrists [13]AHHHHHHHHH!!! THAT'S IT, I'M TYPING IN CAPS! DOWN! ON ALL FOURS! NOW! BEND YOUR WRISTS WITH HANDS FLAT ON THE FLOOR - THE HEEL OF EACH HAND FACING THE OTHER. NOW LEAN BACKWARD OR FORWARD.
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Arms and wrists [12]Kneel on all fours. GOOD GOD - WE ARE MERELY SWITCHING OUR HANDS AROUND! BLASPHEMY! Make your fingers point to your body this time and
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Arms and wrists [11]This is difficult to explain; Turn and grasp a stick with your hands inverted, then bend your elbows and maintain the grip the best you can. Hope that helps.
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Arms and wrists [10]Wow, it got dark again. Turn your arms in so the tops of the wrists touch each other, then curl your fingers and hands up towards the outside.
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Arms and wrists [9]Kneel on all fours. Bend your wrists and place your palms against the floor, fingers pointing forward. Now, simply lean to the front and feel the goodness of the world come upon your wrist flexors.
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Arms and wrists [8]A wrist flexor stretch, for you my darling... This is stupid easy, I can't believe I'm explaining this. Place the heel of one palm against the tops of the fingers of the other hand. Press the heel of your hand against your fingers. Dahhh... I've sunken to an all time low.
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Arms and wrists [7]Do I really need to describe this? Just push down on the back of one hand with the other!
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Arms and wrists [6]BRACHIORADIALIS STRETCHES! WHOOOOOOOOOOO! Kneel on all fours and place the tops of your hands against the floor, fingers pointing toward your knees. Lean against your bent wrists.
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Arms and wrists [5]You will need a theraband/towel/wipey thing for this stretch. Hold onto this object and raise this arm above and behind your head, lowering it behind you. Grasp the wipey with your free hand and pull down.
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Arms and wrists [4]Time for some tricep stretching! Raise one hand above and bend it behind your head reaching towards the middle back. Grasp your elbow with the other hand and pull the elbow it behind your head. YEEE HAW!
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Arms and wrists [3]Entering this stretch is slightly difficult to describe. Just copy what I do, hahaha, and straighten the elbows to stretch the biceps.
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Arms and wrists [2]Grasp onto a stick resting behind your thighs with the palms facing forward. Try to push the stick against the back of the thighs. A better way to do this type of stretch is to hold a barbell in a preacher curl rack in the gym while the weight pulls the biceps.
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Arms and wrists [1]Biceps, easy to stretch. Just grab onto the edge of a wall or anything else sturdy and straighten the arm like crazy. If you look away from the stretched arm it will increase the ... stretch! Hah. Try to minimize pectoral stretch.
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Arms and wrists
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Shoulders [10]Our last shoulder stretch will be for the extensors. Raise your hands up and cross one wrist over the other, interlocking the fingers or palms touching. Now, keep the arms straight and pull your elbows back behind your ears.
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Shoulders
[9]Okay, towel, theraband, or some wipey is needed for this stretch.
This stretch was actually THE stretch used to rehabilitate and regain lost
flexibility in a shoulder injury I had January 2004. To say the least, it's
pretty vicious - be careful with it. One arm behind the back, like you are
a ninja drawing a sword from a sheath: This hand holds the towel down for
the other to grasp. The other hand behind your back near your waist level,
grabs this towel. Now, use your cute little fingers to get a good grip and
DRAW THAT SWORD OUT FROM THE SEATH AS FAST AS POSS- NOOOOOOOOOO! Gently pull
up with the top hand, getting the bottom hand as far up as possible. -
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Shoulders [8]Cool, a posterior shoulder stretch. Sit or stand with good posture! Place one arm behind the back at about waist level. Turn your head and rotate your trunk toward the stretched side. Shit, anybody who's tried putting sunscreen or tanning accelerator cream on their back will be familiar with this feeling.
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Shoulders [7]Drunkard shoulder stretch, especially good at ... bars... yep. But we will be using a chair! Rest your forearm in the seat with the elbow bent and lower your head and shoulder to seat level. This also stretches the pectoral.
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Shoulders [6]Lateral shoulder stretch! LATERAL SHOULDER STRETCH! Okay, bend one arm across to the other shoulder and grasp this arm with the opposite hand. Pull your elbow back to finish! Wow, easy. Actually this stretch can be manipulated many ways, try bending and extending the stretched arm to find the best stretch.
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Shoulders
[5]Here we have our medial shoulder stretch (deltoids or delts as most
call em). Sit down with both arms straight on the edge of the seat. Your shoulders
and hands need to be rotated to the outside. Now, lean towards one side and
feel your deltoid flatten and pan out. Feel the stretch in the middle of the
shoulder. This stretch is actually difficult to hit right. You should definitely
feel it in the middle, larger part of the shoulder. Try rotating the hands
farther out to see if that helps aid stretching the correct region. NEH! -
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Shoulders [4]CHAIR, BENCH, OR OTHER SUPPORT STRUCTURE REQUIRED. This is a milder stretch for the anterior shoulder although adequate strength will be needed to maintain the position. First, support yourself with your body out and your arms locked straight. Then, simply bend the arms while lowering your rear to the floor.
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Shoulders [3]We will need a wall or structure for this stretch. Stand with your hands behind your back resting on a wall at about shoulder height, your fingers should point upward. Now, bend your legs and feel the stretch!
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Shoulders [2]Here's something a little more advanced. It looks like a ramp! Start just like the previous stretch, except instead of sliding out, you will raise your trunk off the floor and open your chest up.
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Shoulders [1]We will start our shoulder stretching quest with the anterior shoulder. For this stretch you will sit and recline on the floor with your palms down about a foot (30 centimeters) behind your hips. Your fingers should point away from your body and your legs should extend pointing forward. Just lean back as far as possible!
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Shoulders
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Pectorals [4]Another stick stretch! Grab a stick with the palms facing down spread comfortably apart. Now, raise the stick overhead and behind you while pushing your chest out. EXCELLENT!
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