Call Me What You Want's List: Training

• Set priorities for each task.
   
   
   
  • P1: Red: Today/Tomorrow (Day)
   
  • P2: Orange: 3-7 Days (Week)
   
  • P3: Yellow: 2-3 weeks (Month)
   
  • P4: Pink: Later this year…(Wish List)
   
   Be realistic when assigning priorities to your tasks.
• Write down all the tasks you have to get done, if you haven't done so already.
• • Start work on any red tasks first — however awful, boring or frightening they are. The trick to keeping calm and balanced is simple: forget about all the complex planning. Work out what truly needs to be done next and do it. When it's done, repeat the procedure.
   
  • Start on the orange tasks next. Don't even think about any yellow ones until all the reds and oranges are done. If any new tasks arrive, give them a color and put them on the list. Next morning, make a new list and reallocate the tasks into the colors.
• Keep track of your progress.
   
   
   
  • After one week, take 15 minutes to go through the yellow (month) items.
   
  • Cross all those that have solved themselves off the list. Do the same for those that you can now see were never important anyway. You'll be amazed how many there are.
   
  • Underline those you can remove by: delegating them, using technology rather than your time and attention, or creating a routine for handling them so you can delegate or pass them to someone else. Make a red item to deal with them right away by whatever means is appropriate.
• Start your list again and revisit the yellow items in another week. Do the same weeding, only this time also remove or move to pink any yellow items that have been on the list for more than a month. If you haven't either done them or moved them into orange or red in that time, forget about them. They aren't going to get done next month either...
• If you stick to this set of actions, you'll get an amazing amount of work done; you'll always be focused on what's genuinely important and your to-do list will be a real one, not a resting place for failed intentions.
• Manage your time in increments. Figure out how long you can focus your attention on one task: fifteen minutes, half an hour, an hour, etc. Make that time period your offical time limit. Be determined to accomplish part or all of a task within that time limit.
• After every time increment, take a short break. Decide beforehand whether you will take 5, 10, or 15 minutes, and stick to that decision. Taking breaks in between work allows your mind to rest and refocus. When you return from your break, your mind should be clearer. These breaks provide incentive for working hard and give you something to look forward to.
• You have to take this exercise seriously, which means setting aside the "everything has to be done yesterday" BS and creating real priorities.
• Don't procrastinate. Setting aside high-priority items just because you don't like doing them, or are boring, etc will obviously make keeping a to-do list useless. Grind through your to-do list and finish all red items first and foremost no matter how boring they are. After completing these daunting tasks, you can feel relieved. They won't hang over your head and cause you stress later.
• Don't be so rigid in your schedule that it causes you to self defeat your self. Remember, finishing the list is the number one task! If you plan every minute out, aka "spreading your self thin" something like an emergency might and usually will come up! If you take either the emergency or your schedule too seriously, that event can and most likely will create a very nerve wrecking unmet expectation. Basically, it can cause you to get mad because you planned so methodically, days in advance to walk the dog, but you had to take Sarah to the ER. So use the English class rule. Pick subjects and not verbs on your list. Or, make ideas of what you'd like to do so you can allot more time per subject or idea. That allows you to be prepared for random things when your doing a stressful task (like homework). For instance, pick 6 things a day and include more when your used to finishing a normal list.

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• Here´s one very simple yet potentially lifechanging advice I first heard from Brian Tracy. Cut down on the tv at night by just one hour. Instead use that hour to read books that could improve your life.

• This of course applies to all fields, not just the workrelated ones. Maybe you want to improve your health, become a more energetic person with a better looking body. Or maybe you want improve your productivity, your relations or perhaps do some general personal development.

   

  One hour a day is not much. But if you read for one hour a day on weekdays that´s about 260 hours a year. That´s a lot of books and loads and loads of useful advice.
• Also, all that cool information and useful advice will start to open up your mind. You will start to see more possibilites in your everyday life.
• 1. I really don´t have the money…
   Answer: Visit your local library or search their database if they got a website. Or look for used copies in places like amazon.com or some more local alternative if you´re outside of the US.
• 2. Yeah, ok, but I really don´t have the time…
   Answer: Buy the books as audiobooks and listen to them in the car whilst driving to and from work. Or transfer them to your mp3-player and listen while riding your bike/bus to work or school. Recently selling audiobooks directly through mp3-downloads have become popular. It´s probably something we will see more and more as people and companies discover this easy (and if the technology works) smooth way of shopping.

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• A smile is one of the most simple, inexpensive and wonderful things in the world.

   

  Still, often we forget about this one powerful action while we get lost in the details of today and tomorrow. We feel tired and we got too much to do at work and we got to pay the bills and why did I get the grumpiest cashier at the supermarket…
• 1. You will get a boost of happiness – try forcing yourself to smile for thirty seconds right now. The great feelings that make you smile works in reverse too. By making yourself smile, no matter how you feel, your body will start to release all those wonderful chemicals that makes you feel happy. Try it right now and feel the difference.
• 2. A smile changes your state – if you feel frustrated, angry or bored a smile changes your emotional state. And a positive state is not just more fun but also opens up to other possibilities in your mind. You will see the world differently through a happier lens. And then you can start building on that to have a string of positive actions and interactions with other people throughout the day.
• 3. A smile changes other people’s state – walking into a room or up to the counter in a store with a smile on your face can make a world of difference. People will smile back at you and be more helpful and any social tension or awkwardness will melt away. And your interactions will be more open, relaxed and filled with fun and possibilities.
• 5. It’s easier to smile than doing the opposite – you actually use less muscles while smiling than while frowning or making an angry face. Well, that’s probably what you have heard at least. Barbara Mikkelson over at Urban Legends Reference Pages reaches a more uncertain conclusion. But still, if you start smiling more your smiling muscles will soon become stronger than your frowning muscles. And it will become easier and easier to smile than doing the opposite.

  • Whether it is physically less exhausting to smile than to glower, it is certainly beneficial, and thus there is something to this ancient exhortation to put aside negative emotions long enough to turn a frown upside down. In a 2002 study performed in Sweden, researchers confirmed what our grandmothers already knew: that people respond in kind to the facial expressions
    they encounter. Test subjects were shown photos of faces — some smiling and some frowning — and required to respond with their own smiles, frowns, and non-expressions as directed by those conducting the experiment. Researchers noted that while folks had an easy time frowning at what appeared to be frowning at them and smiling in reply to the photographed smiles, those being tested encountered difficulties when prompted to respond in an opposite manner to the expressions displayed in the images — they instinctively wanted to reflect what they'd been exposed to, answering smile for smile and frown for frown, and could not easily overcome this urge even when they were quite consciously trying to.
    
    Because we humans are wired to instinctively respond like for like, facial expressions are contagious. When taken, the homily's implied advice to put on a happy face does work to benefit society in that smiling people cause those around them to smile.
    
    Yet smiling is not just good for the community in which the sad sack or grouch lives; it is also beneficial to the person doing the grinning. Facial expressions do not merely signal what one feels but actually contribute to that feeling. If we smile even when we don't feel like it, our mood will elevate despite ourselves. Likewise, faking a frown brings on a sense of not much liking the world that day.
    
    Indeed, this cart-before-the-horse effect has been studied and measured by numerous researchers. It has been demonstrated that subjects who produced facial expressions of fear, anger, sadness, or disgust manifested the same bodily reactions that experiencing bouts of the actual emotions would have provoked (e.g., increased heart rate, elevated skin temperature, and sweating). Likewise, in studies of test subjects who were required to smile compared to those who weren't, those instructed to force smiles onto their faces reported feeling happier than their non-grinning counterparts did. In both cases although test subjects knew they were acting, their bodies didn't, and so their bodies responded accordingly. At least in this chapter of the saga of the mind against the body, the body won.
    
    Smiling makes us feel happier. It is not a cure-all for every situation (that is, don't look to it to remedy overwhelming grief), but in terms of getting us past a small dose of the blues, it can help to lift the sense of sadness being experienced.
  Add Sticky Note

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• The insatiable drive to achieve higher levels of success is perhaps human nature at it’s finest - and the reason why we have progressed as far as we have, as fast as we have. However, the natural urge to push ahead challenges another powerful natural instinct - to remain safe and comfortable. Oftentimes, we must battle one of our own instincts in order to satisfy another.

• We all have our dark, personal challenges - the challenges that we are most afraid to admit or to face. These deep, dark inner struggles can prevent us from ever achieving our vision of success if we let them. Not believing that these exist or that you have them is easier than believing it — when we refuse to accept it, we can go through life believing we are doing “everything we can” and wondering why some people “get all the luck.”

   

  I imagine that many of you reading this “know” this one a cognitive level, yet you may still be denying it on a very primal level.

• I know this is true for me. I constantly battle with first identifying and then knocking out these deep seeded fears that challenge my ability to achieve my vision of success.

   

  The problem with our deepest challenges, is that they are often so latent that we don’t even know they exist and therefore we don’t know how to tackle them.

• For the past several weeks, I’ve been pushing beyond my comfort zone. It has been exciting, uncomfortable, and exhilarating all at the same time. In this post, I’ll share some techniques I have used recently and in the past to hunt down and tackle my innermost fears and challenges:

   

  Note: None of these suggestions will be of any value whatsoever without ACTION. All require pulling the damn trigger, and making the tough choices to go after what you want with vigilance.

• Bring More Silence Into Your Life

   

  When I first left my job, I cut off most forms of information from my life. I had no television, stopped listening to music on the radio, ditched my cell phone, and moved far away from anyone I knew. This lasted for about 2 years. I’ve mentioned this before, but I never mentioned why.

   

  I wanted to create a silence so that I could better hear my own thoughts. Without any way to drown these thoughts with pointless noise, I was forced to deal with them in the silence of my own mind. It is much easier to find your own challenges without the constant drone of television, radio, or long chit-chatty phone conversations to take your mind off of the problem.

   

  I’m not suggesting that this is the right path for everyone, but instead to become comfortable with silence. Try spending an hour or more in silence every day. If we allow ourselves to be constantly fed information, then we never have the time to discover our own.

• Force Accountability Upon Yourself

   

  Right now there are things you are avoiding that you KNOW damn well will get you closer to your goal. Yet you’re not doing them. I know this because I do the same thing. You’re probably avoiding them because just below the surface lurks a big nasty fear that you don’t want to face. Other people have achieved these things. These things are not impossible. These are things that only seem impossible to you right now because of your current way of thinking about the situation.

• Have Someone Call You Out on Your Own Lies

   

  The challenges we are most afraid to face - the ones that truly hold us back - are often so much a part of our personality and belief system that they are invisible to us. However, others can see the actions we are doing to cover up these inadequacies. If you really want to know what’s holding you back, maybe it’s time to ask someone the hard questions - the ones you don’t really want the answers to.

   

  Since taking Dave Navarro’s time management challenge, I uncovered a cave of dark challenges - a scene very similar to turning over a railroad tie and finding a horde of wriggling worms and critters scurrying to find darkness again.

   

  My lie was that I was “too busy” to take on the challenges I knew I needed to take in order to get to the next level. I created that lie by filling my time with busywork that wasn’t entirely necessary. Once Dave showed me how to free up my time so that being “too busy” would no longer be a valid excuse, I was left to stare my own deepest inadequacies right in the face.

   

  Over the past month, I’ve been incredibly busy - but I’ve been busy acting on Dave’s advice and therefore creating a plan of action that will get me to the next level. I suspect that the “too busy” lie is one that many people hide behind. If you’re “too busy” then you don’t have time to face all the hard challenges that you already know need to be done.
• I think there is a period of apparent no-growth before a big growth comes, both in personal life and in business. It’s when we face ourselves and do everything we know to do, learn more, and bear the stress of no-growth. I call it the cocoon period. It’s actually a huge internal growth time; nonetheless it is quite scary to go into the cocoon. Many would rather stay as caterpillar while saying they want to fly.
• You must have read my mind! It seems like a regular occurrence here lately, me blowing things off that I need to get done to take myself one step closer to where I want to be. I’m always to busy to blog or develop a new site idea or “I’ll do it later” and then before I know it it’s late and and I’m to tired to really focus and get anything done. I’ve always been pretty good about focusing but here lately I’m failing. I read forums and do other worthless stuff way to much. I guess everyone gets in these funks. I really need to get out of mine though. My main goal should be to distance myself from reading forums until my checklist for the day is finished.
• Deron - wow - you just hit it on the head. That’s exactly the scenario I’m describing. Then once you stop reading forums and force yourself to complete whatever it is your avoiding, you’ll probably have to face the reason you were avoiding it. Man… this comment hits home. I can (obviously) relate. Keep me posted on your journey!

• Silence is golden…as they say. And while it’s terribly frightening, it works. Take away our vices (tv, books, internet, food, smoking, etc) and watch out. The mind is a busy place for many of us, and it can wreak serious havoc when we try to quiet it down. As a meditation instructor, I recommend to people that they start with only a few minutes and work their way up to longer periods of time.

   

  I believe that by taking responsibility and holding myself accountable I keep the power to achieve success in my hands. I give away my power when I place blame or create excuses.

   

  Recently I had a great realization about my business. There were things I was putting off and not getting done and finally one day I realized “You know what, I don’t want those activities to be part of my business plan”. That was very freeing. So it may be things aren’t getting done because they really don’t need to!

• Wow Stacy - you are so right. Maybe a few minutes a day is a good start. There was a time when I couldn’t even fall asleep without the TV on, because that’s when the thoughts would come racing in. I remember my first period of silence - there was a lot to face after ignoring things for so long. Now I find that noise bothers me. I prefer the silence.

   

  I love your last point and have been experiencing a very similar realization - it is very freeing!

• xcellent post Christine.

   

  Your points about forced accountability and having some one to call on your lies are spot on. And so is your point about silence… for half the population.

   

  I would add: Know yourself.

   

  So many folks try to do something just because they see others doing it. You’ve got to know yourself to break down the barriers that are holding YOU down.

   

  For eg: 51% of the world is extroverts. 49% is introverts. Many of the 51% extroverts (the most extreme extroverts) will become worse at their work if they try bringing more silence in their lives.

   

  Richard Feynman - the great quantum physicist (who also won the nobel prize) - used to go to strip clubs and sit and think and theorize there. He needed loud music to think clearly.

   

  Taking an MBTI test helps a lot in letting you know yourself better.

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• For the longest time I thought the black sinewy thing on Olympic beach volleyball player Kerri Walsh's shoulder was either a confused Alien face sucker, a horny spider, a bad tattoo decision (a la Mike Tyson), or all of the above. Turns out I was way off, and it's actually Kinesio athletic tape from a company in Albuquerque. And upon further inspection, the hype surrounding the $15 tape appears justified, and goes way beyond helping athletes.
• In addition to gracing the shoulder of one of America's finest looking athletes, the Kinesio tape also boasts magical properties, like the ability to assist and support muscles without inhibiting a joint's range of motion. Kinesio tape has actually been around for a while, and is available for a range of uses, but it took the modern-day Olympic games (and the right "spokeswoman") to see orders shoot up from 250 a month to 1,600 in a weekend.
• John Jarvis, director of Kinesio USA, says the tape has graced the bodies of Tiger Woods, Serena Williams, countless baseball and football players, and cycling superman Lance Armstrong.
• 
• Surprisingly, Forbes notes that athletes comprise only 10% of Kenesio USA's customers. The largest market is pediatrics, where doctors have been helping children deal with neurological disorders for the past 25 years. With disorders like cerebral palsy, for example, the tape is used to help strengthen weak muscles. Kerri Walsh is great and all, but that's the real reason I can get behind this product.
• Walsh, who had shoulder surgery last fall to repair a torn rotator cuff, probably wears the thin strips primarily to relieve pain. They also correct muscle and joint function and improve circulation by applying compression to the skin. The tape itself, which goes for $15 a roll, contains no medicinal properties.
• So it's also homeopathic, b/c it contains no medicinal properties or medicine. I should have gotten into the quackery business. 15 dollars for some colored medical tape/vet wrap.

• Stop bitching. It's the Fake-lympics. From the fake footprints to the lip-syncing to the uber-slick swimsuits, the 39th Olympiad is more about tech that athleticism. Once you accept it, you can move on to watching better, more entertaining channels.

   

  Also, why is beach volleyball in the Olympics while rugby and cricket (one of the most popular sports in the world) are not? Seems to me that if the Olympics were about the universality of sport and athletic achievement, two sports played around the world should be in the Olympics while gratuitous displays of T&A should not. 
• Just because it has no medicinal properties doesn't mean it's useless. A plaster cast has no medicinal properties, but it sure as hell helps a broken bone heal better. The quote you pulled simply states that any effect of the tape is physical, not chemical.
• Exactly... the product physically (not medicinally) helps support joints and muscles (it's stretchy, sticky tape).

• i can easily see why it helps people.

   

  i noticed them, and i thought it would be like cheating, as the tape runs mostly exctly the same format of the muscles they are on top, and with it "elastic" abillities, it surely could help someone to stay in a relaxed position with the muscles on the right tension (people just tend to trhow their body forwards in a relaxed position, but it forces the muscles a bit, it's because we are sitting all day, leaning backwards and not doing any exercises, so the muscles don't balance each others tention) and thus, human efficiency could be greatly increased in a long time.

   

  for me, it's cheating. Anyway, i'm not a doctor, i'm just an artist who studies some Anatomy to improve my work, so don't worry if i just said a bunch of bullshit, i just got that conclusion just by watching the woman, i mean, olympics. 
• What? Why? Its just a a type of brace, you seen them ware the old school ankle and knee brace. why not tape so they can put it on the shoulder or something. Its not like its drugs or it gives them more power in the arm. Its just keeps time from ripping apart the muscles.
• $15 makes this one of the most reasonably priced things I've seen on this site.

• I don't think the suit in itself constitutes cheating, nor is it "all about tech". I look at it as removing all other factors out of the equation besides the human's performance. As Greg Lemond once said, "as you get better, it doesn't get easier - you only go faster" (he was a former olympic cyclist). In a sport like cycling, it's all about the technology, and yet it isn't because there is a level playing field- the most important part by far is still the athlete.

   

  As I see it, the problem isn't in the suits, the athletes, but the contracts the teams have with suit manufacturers that prevent some of the teams from getting them.

   

  As for Phelps - it's a non issue. He's one of the greatest swimmers of all time, and they gave him the best technology of all time. Of course he's going to break records. IT would be interesting to see some of the former world record holders, at their peak, with this technology- but the same could be said for training methods, nutrition, even a larger field of athletes being more likely to produce a record-breaking swimmer.

   

  Saying we should stop all technological development at this point is kind of like trying to put all the demons back in pandorra's box, it ain't going to happen. The same could be said about many things, i.e stem cells, computers, the internet... even evolution. but it all boils down to change or die. 
• This was actually invented by a chiropractor (Japanese) and has been used by chiropractors, physical therapists and athletic trainers in the US for about ten years now. In fact most of the tape applied that you see is in fact applied by team chiropractors. I remember seeing this on the Japanese gymnasts at the Athens games and wondering what it was. As a chiropractor being certified in this TECHNIQUE for about 3 years now and using this on a daily basis with just about all of my patients, it's a little disheartening that all of this recent press Kinesiotape has gotten there has been almost no mention whatsoever about doctors of chiropractic. In fact the chiropractor that trained me was one of two team chiropractors to be selected for the Athens Olympic games and he used this exclusively with the athletes he treated and got phenomenal results.
   As a former athlete with a background in gymnastics and cheerleading this stuff has worked wonders for not only the patients I treat but also with the injuries I have sustained as well.
   I should mention however that this tape is not meant to be purchased by the layperson as there is a rhyme and a reason to the application as each application is HIGHLY specific to the patient, the injury being treated, and the joint it is applied to. As with all medicinal modalities if you are not knowledgeable about what you are doing you could make a condition worse.
• I live in Albuquerque, and know the creators of Kinesio tape personally. I had Osgood-Schlatter disease in my knees as a teenager (a condition where a part of the bone under the knee splits off and forms a calcium deposit underneath). It's fairly painful, but as you get older it usually goes away. The best athletic doctors in town told me mine was severe enough it would never disappear. I used Kinesio tape to reinforce the area and muscles on my knee for 3 months while I trained. The pain disappeared nearly immediately, and at the end of those 3 months the condition had entirely disappeared. Possibly a coincidence, but after seeing my x-rays and seeing the results...I'm a full believer! I highly recommend this product to anyone (athlete or not) of any age who is having muscle problems, pain in any major joints, etc to give this stuff a try. It's cheap, you can shower with it on, and an amazing product.
• My younger brother has osgood-schlatter. Is it widely known that this tape can heal such joint injuries? Otherwise, why is it not embraced more by (non-pro) sports medicine?
• This tape does not "heal" injuries. It corrects dysfunctional mechanics in the body so the body can correctly heal itself. This is why in the US chiropractors and other sports practitioners apply it to patients. One should have a exhaustive knowledge of human anatomy and biomechanics to be able to use it correctly. Have him call any chiropractor/ physical therapist/ athletic trainer and they should know about this product.

• Because beach volleyball is an American sport, which means large sponsorship/advertising deals.

   

  At one point in recent years, the previous 8 sports added to the Olympics were all American sports (and ones which were hardly played elsewhere in the world - like beach volleyball). 
• Actually, there is Twenty20, a newer version of cricket that has taken India by storm. The main drawing point is that an entire match can be played in about 3 hours.
• (a) I was hardly "making a big deal about it". (b) the worldwide popularity of cricket is not a matter of my opinion. The sport is played in virtually every country that ever came under England's sphere of influence. Bangladesh, India, Jamaica, Australia, South Africa, and Indonesia are just some of the countries with fanatical cricket followings. Over 1/5 of the planet is familiar with the game. We Americans are not part of that 1/5.
• How is wearing the suit considered near cheating? Can't everyone just wear the same suit if they feel like someone gains an advantage by wearing it? Correct? Your statement makes no sense.

• The decision to make the suit available to all other countries came after the brouha over it started. It's not the first time this happened either. The Sharkskin used in 2000 courted similar controversy.

   

  There are a lot of things going on leading to the records being broken. The suit is part of it. The pool is another part of it; because it's deeper and wider, water turbulence is altered and has led to faster times.
• yes it is the same stuff. it seems that lots more athletes are wearing them this year since the company started making them look cooler and color coordinating with uniforms, but really were just noticing them more because of those same reasons. they used to only be available in a variety of skin tones. ive used the straps a few times after various surgeries and find that they work wonders. in the right situation they can replace those hot sticky heavy air-casts (anyone whos had to wear one knows what im saying) that have been plaguing career injury recoverers far and wide for many years.

• I know the suit helps some but did you know that Mark Spitz only had to race 4 individual races when he won his 7 and Phelps raced 5 individual and 3 relay events? Even if the suit gives Phelps any advantage he beat specialists in every event he competed in and he won more Golds than any other in a better way than any other. Only two other Olympians have had 5 individual golds at a single olympics and they weren't swimmers.

   

  Say whatever you want about the suit, Phelps is amazing. His body is a machine which was discussed this week by how his blood is tested often and his recovery time is incredible. This is what really caused him to win all the events, not his suit.

   

  I don't know why I care about this topic since I am not a swim fan other than I think Phelps deserves all the credit in the world for what he has done. What is the value in finding something wrong with a true champion? 
• A _splint_ contains no medicinal properties, but if you're ever out hiking and break a bone, you'll certainly appreciate having someone nearby who knows how to hook you up with one for the trip back. Medicinal = chemicals/drugs, not physical support devices.
• Watch Women's Beach Volleyball sometime and see if you can figure out why.
• Consider, however, that any muscle it helps to support means there's another muscle that is directly opposed to it. Therefore, some motions will be harder than others because the tape doesn't relax like muscles do.
• Not the first relay nor the 100m butterfly, but there was at least one race in there where even his feet couldn't remember what it felt like to be traveling behind World Record pace. Come to think of it, they should have awarded his hands the gold medal and his feet the silver for that race...
• Phelps wasn't actually wearing a LZR suit. He's still using the same type of swim-pants that he had four years ago, from the looks of things. So, "best" is still subjective.

• I haven't heard much about this stuff before, but it really stinks of quackery. Let's see...

   

  1. This thing is very strongly promoted by various chiropractics websites. Further, I haven't found any credible medical website suggesting its use. Red flag.
• 3. The supposed fact that a large portion of their business is from legit medical professionals may well be the result of lobbying by quack organizations, so it's a damp squib, assuming it's even true. Yellow flag.
• 4. Looking at the product, it looks very much like a glorified band-aid. Unless it's made of some really, really tough material that pulls really really hard, I can't see this providing support of any kind. I don't know about you, but the skin on that model does not look particularly streched. Hell, they don't even bother trying to explain how its "wave patterned-adhesive" does anything. Red flag.
• 5. What really bugs me is the tape's purported application technique. I could understand having the tape go in the direction of the muscle. However, the claim that it needs to be applied to the skin from a muscle's insertion to its origin, and that going the other way could cause cramping, reeks of bullshit. Here's the thing: muscles don't contract in a direction. A free muscle fiber would just pull itself in without any bias toward one direction or the other. Let's also not forget that this is tape applied to skin, not any sort of splint or brace. Skin is pretty damn strechy, and it's not like it's solidly fused to the underlying tissue, so I can't see this having a particularly notable effect. Red flag.
• 6. It's very fishy that a simple product like this requires certification, the highest levels of which are listed as a benefit of membership. Sure, doctors can take seminars on what situation to use a particular new drug in, or how to apply a particular medical device, but certification for an individual product is nothing short of profiteering. Red flag.
• I'm going to tentatively chalk this up as another worthless piece of crap that's legally, but not professionally or ethically acceptable in medical practice, in the same ranks as chiropracty and homeopathy.
• Have you seen the beach volleyball rankings? No American team is in the top 5 for men and only 1 team in the women. So it's not just played in America buddy.
• Actually, Beijing's 10-lane pool is a standard olympic size, and since the record-breakers who qualify highest are in lanes 4 and 5, it won't make much difference in terms of records anyway... i don't know about the depth, but that would only have a nominal effect on water turbulence.

• I wore similar tape for over a year after tearing up my shoulder.

   

  It is like wearing your ligaments on the outside and works very very very very well. Without the tape I would be in constant pain. With the tape correctly applied it stabilized my shoulder and kept it from sliding out in and out of the socket.

   

  To those who are calling bullshit. It's not. It does restrict your mobility some but it's less restrictive than something like a knee brace.

• OMG! Ponies! is right! any advancement within the Olympic games should be outlawed! let's not stop at the medical tape, or the streamline swimwear, let's go back to the true Olympics with naked men, no women, and pure brute strength to throw a piece of clay across a field! screw the drive to make humans faster and stronger even if some of the side affects of these creations helps children with cerebral palsy, they just need to toughen up any damn way! i mean, people didn't always wear shoes while sprinting in the Olympics, so why should they now? those little caps on swimmers heads? that is the cheater's way! let the hair slow them down! chalk on gymnasts hands? fuck that, let the little girls (and guys) fall on their face when the slip off the bars, it is only fair! i am with OMG! Ponies! to rid ourselves of these unnatural competing aids. the only provide an unfair advantage because we all know that EVERY FUCKING OLYMPIC COMPETITOR does not use them!

   

  just... wow

• You define my previous post that this tape is not for the layperson.

   

  1. This thing is very strongly promoted by various chiropractics websites. Further, I haven't found any credible medical website suggesting its use. Red flag.

   

  The Journal of Orthopedic Sports and Physical Therapy, The Journal of Science and Medicine in Sports and the American Journal of Occupational Therapy to name a few have all performed peer reviewed clinical trials testing the efficacy of Kinesiotape. I'm pretty sure webMD.com won't have any info as to these studies.
• 3. The supposed fact that a large portion of their business is from legit medical professionals may well be the result of lobbying by quack organizations, so it's a damp squib, assuming it's even true. Yellow flag.

• 3. The supposed fact that a large portion of their business is from legit medical professionals may well be the result of lobbying by quack organizations, so it's a damp squib, assuming it's even true. Yellow flag.

   

  As I said before I have been using this tape for over 3 years now and when I took the certification course it was only being offered to Chiropractors and athletic trainers. Since then they have opened it up to MD's but they were not originally in the list because MD's like to own things and shut anyone out of business that could possibly remove a revenue stream from them. No "lobbying" was ever necessary.

• 4. Looking at the product, it looks very much like a glorified band-aid. Unless it's made of some really, really tough material that pulls really really hard, I can't see this providing support of any kind. I don't know about you, but the skin on that model does not look particularly streched. Hell, they don't even bother trying to explain how its "wave patterned-adhesive" does anything. Red flag.

   

  You really don't know what you are talking about. The whole purpose of the tape is not to restrict movement. They already have white athletic tape or braces for that. This tape is meant to ENCOURAGE motion. There are different techniques whereby you can apply a percentage of a stretch to the tape that can provide a light support to a joint but again, this is why a doctor should apply it as they will be the ones to know when this is needed. The wave pattern allows for the stretching of the tape. The tape goes on the backing at a percentage of stretch. If you where to take a blank piece of tape under maximum stretch the wavy lines are straighter, under no stretch, maximum wave. Again, your doctor would know when and why to use this.

• 5. What really bugs me is the tape's purported application technique. I could understand having the tape go in the direction of the muscle. However, the claim that it needs to be applied to the skin from a muscle's insertion to its origin, and that going the other way could cause cramping, reeks of bullshit. Here's the thing: muscles don't contract in a direction. A free muscle fiber would just pull itself in without any bias toward one direction or the other. Let's also not forget that this is tape applied to skin, not any sort of splint or brace. Skin is pretty damn strechy, and it's not like it's solidly fused to the underlying tissue, so I can't see this having a particularly notable effect. Red flag.

   

  Being certified, you learn that the "tails" of the tape are laid down in a certain way and as a biomechanical specialist and a chiropractor you know how origins and insertions of muscles work and that depending on certain movements these can switch. The origin of the muscle is the non moving bony attachment, the insertion is the mobile boney attachment. Knowing this with certain taping you can, over the course of an activity, alter the way the muscle pulls if taped incorrectly thus leading to cramping. If you don't believe me, tie a piece of string around your thigh the next time you go jogging and see what happens. The tape doesn't have to be "braced" to the underlying tissue because it is meant to affect the underlying fascia. Which is beneath the skin but covers the muscles. A proper taping job would create convultions that apply an effect to the fascia, thus affecting the muscle.

• 6. It's very fishy that a simple product like this requires certification, the highest levels of which are listed as a benefit of membership. Sure, doctors can take seminars on what situation to use a particular new drug in, or how to apply a particular medical device, but certification for an individual product is nothing short of profiteering. Red flag.

   

  Doctors get trained on individual products all the time, yes it does cost money to become certified but it really is a great product and for it to draw any publicity to my profession is good. I have helped many people with kinesiotape and for a company to want to make money to offset research and development and to pay for instructors to fly around the country to teach other doctors and for the amazing seminar books I received, the money I spent was highly worth it.

   

  If you think this is not professionally or ethically acceptable you are entitled to your opinion. I can tell you don't think highly of chiropractors but when it comes to my family I would much rather put tape on them then have them take ANY of the common household and prescribed drugs that kill people every single day. 
• There are chriopractors and chiroquacks. My last job, I had a boss whose lower spine wouldn't stay in place (as in he had vertabrae that were _rotating_ out of allignment). He would go to a chiropractor to have the discs realligned, and that was that. Now, on the flip side, there are those charlatans who will tell you, straight-faced, that all of your medical problems stem from the fact that one of your legs is longer than the other and that they will fix it _by_pulling_your_leg_.
• That's because most people aren't paying much attention to the commentators when they're watching May and Walsh crush all opposition (I'm not even going to speculate about how many of them are wearing pants). For myself, I may pay more attention when the ladies are at the net, but if I'm not home to catch them, I'll tape the men's matches so I can watch Rogers and Ballhowitzer dish out some beach-side punishment.

• I had it for a shoulder injury.
  They sprayed a glue on my shoulder skin and glued on Kinesio tape (which has glue already). It stayed on for a good 6 ~ 7 days. I used it for 3 weeks.
  Kinesio tape stretches and it as a weave pattern of elastic strands that help support the muscles and tendons by you skin.
  Weird but it works. It helps....

   

  In the end, accupuncture did one hell of a lot better job than tape, chiropractors and drugs.
• Acupuncture just releases endorphins by poking major nerve clusters. The endorphines make you feel better because they deaden pain. That's it.

• It actually amazes me that Kinesio-Tape hits the US-market this late. Kinesio-Tape and the follow-up taping principle Medi-Tape have been widely and extremely successfully used in Europe for over a decade. I live in Germany and am working very closely with athletes from several athletic fields. Kinesio- and/or Medi-Tape have become extremely common in amateur and professional sports over here. This taping principle doesn't have much to do with common, supportive taping with normal athletic tape.

   

  For all the placebo-guessers: It works. Fact is that it works so extremely well that trainers here often tend to not use it too often or on a long term because it relieves patients/athletes of their pain problems too quickly and too efficently without tackling the reason/source of the pain itself. The principle is extremely easy: Apply the tape under tension on a pre-stretched area of the skin so that it shrivels when You return into a relaxed body posture. When the patient/athlete moves, that area on which the tape is applied constantly gets shrivelled and stretched again. This additional movement constantly stimulates Your movement receptors which overrule Your pain receptors. Tadaaaa, the pain is gone.

   

  Overall, what this tape does is not a miracle, it's very simple and it also has its downsides. But for acute problems which must be solved quickly (for example athletes who have a competition coming up), this tape is absolutely ideal.

   

  Now that the Kinesio gets so much US media attention, I wonder how long it is going to take until Nike brings out its own 30$ version with the swoosh on every yard of the tape... 
• 1. WebMD? I was checking PubMed, Science, and Nature. If you could post specific studies with full citation, I'd be interested in reading them.
• 3. (Ech, should've been 2.) Doctors want to keep everything to themselves and shut everyone out? That's quack talk, plain and simple. Further, I never stated that Kinesio lobbied. However, quacks did lobby to become recognized as legitimate medical practitioners. Chiropractors are a very good example.
• 4. Never said "restrict movement," now did I? I was referring to support. This is just tape stuck to skin.
• 5. Chiropractors are quacks. I could've elaborated then, I could now, but there's really no point. Anyone could take anatomy and physiology.
• 6. Again, I never argued that doctors don't get training with individual products. Further, I didn't state that charging for training is unethical, per se. Requiring certification for a specific product, however, is a telltale sign of quackery, and you've done nothing to refute that.
• As for not thinking highly of chiropractors, I think you have the wrong idea. I fucking spit on chiropractors, and if it were up to me, they'd all be in jail for the bullshit they sell. Unlike homeopaths, who just peddle water, chiropractors injure and kill doing their quackery. I'd sooner go bankrupt to put someone through legitimate physical therapy than give somebody up to a chiropractor willing to work for free. Furthermore, you're an utter idiot if you think all doctors do is prescribe medication. Injuries can and are treated by physical means, and that includes pain management techniques; painkillers are only applicable in cases where even if this tape did work in general, it wouldn't do diddly squat there.

• Here is a link to some of the studies currently being done with Kinesio Tape. [kinesiotaping.com]

   

  I want to help you understand a little bit how "origin-insertion" works and feels. This example will give you a small insight into the most basic of KT applications works.

   

  Let your right arm hang down by your side. Do a few simple bicep curls with no resistance to feel the ease of movement. Now to make the movement easier and effet the bucep muscle through the skin, shift the skin over your bicep up toward your shoulder (Origin) with a flat hand. Now bicep curl again. You have just facilitated muscle contraction.

• You can also inhibit or relax the same muscle (great for strains or spasms) by shifting the skin down torawrd the elbow. Bicep curl again. It should be a little more difficult to do because you are now shifting the skin towards the muscle's insertion. This can be done with a Kinesio tape application over ANY muscle in the body, as long as the angle and anchor of the tape is correct. It does not matter how deep the muscle is, it can still be affected with the tape.

   

  And by the way everyone. The blue and pink tape are for color therapy. Beige conceals it and black just looks cool and gets a lot of attention when it's on national tv.

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• the triangle is predicated on the idea that each player can play every position 
    
   you start with 3 players forming a sideline triangle with the other 2 on the weak side playing a 2-man game, each player 12-15 ft away from each other 
  
• each player needs (well should) to be able to do 3 things: 
   1. execute the triple threat well (shoot, drive, pass) 
   2. post-up (which explains why phil likes big guards) 
   3. play for the team 
  
• if you look at the lakers, they are a great passing team, but there are some weaknesses in the triangle: 
   1. fisher cant post-up (unless its boykins) 
   2. lamar cant shoot 
   3. radmanovic cant post-up or drive (that well) 
    
   if you move the ball around well enough, you will always get a favourable high percentage play
• usually that results from mismatches due to great passing, other times its double teams on certain players etc... 
    
   any team can run the triangle so long theyre a good passing team 
  
• http://www.youtube.com/watch?v=1N8JsSeeqZs 
   check out this girls team playing the triangle offense to perfection in their half court rotations.

3 more annotations...

• Form a triangle with three playes, ball goes into the post, post player either makes a move or passes it out to shooters or cutting man who is either open from double team drawn by the post up or screens set by other to get open. If the post player is denied the pass or the passer sees no opening, the ball moves around to the other side and same thing is ether repeated or that side might be weak from defense the post up player draws, then some player might try to penetrate or shoot.
• Form a triangle with three playes, ball goes into the post, post player either makes a move or passes it out to shooters or cutting man who is either open from double team drawn by the post up or screens set by other to get open. If the post player is denied the pass or the passer sees no opening, the ball moves around to the other side and same thing is ether repeated or that side might be weak from defense the post up player draws, then some player might try to penetrate or shoot.
• http://www.basketball-drills-and-plays....fense.html

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• • I think this is a legit question, and I'm gonna do my best to give you a thoughtful, respectful answer.
    
    First off, I'm not an aspiring MMA fighter/grappler/boxer, just a middle-aged schmo who wanted to get fit and was incredibly fucking lucky to come across this forum and get my eyes opened wide to a perspective on lifting that I believe is superior.
    
    The "idiots in the gym" thread is important for several reasons.
    
    First, it's cathartic -- many of the stories told concern ill-informed people who, intentionally or not, impeded the workout of the poster. If some tool who's curling in the power rack delays my squat workout, I'm gonna be polite in-person and not yell at him, because that's the practical thing to do. (God knows, I don't need to get 86'ed from my campus gym for yelling at some goofball). When I get home, it's healthier for me to vent my frustrations on the thread rather than bark at my wife and kid. And 99.9% of the time, the offenders are anonymous, so they aren't subject to ridicule by people in real life.
    
    Second, it's instructive -- Lord knows how many n00bs read this thread and get their eyes opened to what we DON'T advocate here. That's valuable.
    
    Third, I think S&P regulars are quick to praise hard effort and effective training, it's jsut that we don't see 'em often enough. From time to time there are posts in this thread to the effect of "hey, it was cool to see some guy/gal doing XYX at the gym today...." In other words, we'd rather report good news than bad, but it doesn't come along very often.
    
    Elitist? I prefer to think of it as setting a standard and not backing off.
    
    I have never, ever criticized anyone in person for pursuing weight training I thought was idiotic. (I might do so if I thought they were likely to get hurt). They may have good reason for doing things the way they do. But if that logic isn't apparent to me I'll go ahead and report their antics here, so that I and my online brethren can find a little humor in their apparent foibles and be that much more resolved to keep on doing things the way we think is right, no matter what the rest of the world does.
    
    I think that's valuable. If you disagree, that's cool.

  • You know…these posts honestly serve no purpose. Who really gives a damn what other people are doing in the gym? If you have time to pay attention to someone else’s form, the exercise they are performing, or whatever then you are not training and doing a great injustice to your hopes and goals. Furthermore, not everyone who goes to the gym is an aspiring MMA fighter, grappler or boxer. Believe it or not but some people just want to look and feel good. Some of you have really turned into elitists and need to be cut back down to size. All the attention you guys pay to others is probably the reason why you're not succeeding in MMA or any other endeavor.
  Add Sticky Note

• You can have brilliant ideas; but if you can't get them across, your ideas won't get you anywhere.
• the story of rock star Bono's visit to then-Senator Jesse Helms' Capitol Hill office to enlist his help in the global war against AIDS.
• Bono had all the facts and figures at his fingertips, and launched into a detailed appeal based on this data. He was, in essence, speaking to Helms the same way he had recently spoken to executives and technical experts at the many foundations and corporations he had approached about this issue. But within a few minutes, Bono sensed that he was losing Helms' attention, and he instinctively changed his pitch. Knowing that Helms was a deeply religious man (and drawing on his own born-again Christian values), Bono began speaking of Jesus Christ's concern for the sick and poor. He argued that AIDS should be considered the 21^st century equivalent of leprosy, an affliction cited in many Bible stories of the New Testament. Helms immediately sat up and began listening, and before the meeting was over had promised to be the Senate champion for Bono's cause. 
• "woo": It's the ability to "win others over" to your ideas without coercion, using relationship-based, emotionally intelligent persuasion.
• "Here you have a rock star with tinted glasses and an elderly, conservative Southern senator. But when Bono had the good sense to switch from public policy talk about debt relief -- what we call in our book the 'rationality' channel -- to religious talk about poverty and disease -- what we call the 'vision' channel -- he touched Helms' heart. He sold his idea and, in the process, created trust."
• The word "woo," the authors note, has many meanings, but all of them relate to focusing on the person you are trying to persuade more than on your own needs and fears. "There is the obvious meaning related to courtship and romance," says Shell, "but there is also the more general idea of wooing people to seek their support. In addition, Marcus Buckingham and Donald Clifton have recently used the word 'woo' in their books to describe the ability to easily establish rapport with many different people." However "woo" may be defined, the authors argue that effectively selling ideas -- using persuasion rather than force -- is one of the most important skills that everyone from CEOs and entrepreneurs to team leaders and mid-level managers need to learn if they want to be effective in their organizations.
• The Art of Woo presents a simple, four-step approach to the idea-selling process.
• First, persuaders need to polish their ideas and survey the social networks that will lead them to decision makers. To illustrate this step, Shell and Moussa recount how an unknown mail pilot named Charles Lindbergh turned his dream of being the first person to fly nonstop across the Atlantic into a reality. His idea was radical: He would make the crossing in a single-engine plane flying without a co-pilot or even a life raft. The idea was followed by his campaign to overcome people's disbelief that such a venture could ever work and to win over supporters in his hometown of St. Louis. Lindbergh started with contacts at the local airport who could see why his plan made sense and eventually worked his way up to the most influential businessmen in the city, using each person along the way to leverage an interview with the next.
• The second stage of the Woo process is confronting what Shell and Moussa call "the five barriers" -- the five most common obstacles that can sink ideas before they get started. These include unreceptive beliefs, conflicting interests, negative relationships, a lack of credibility and failing to adjust one's communication mode to suit a particular audience or situation.
• For example, when Napoleon was a young officer at the siege of Toulon, he set up an artillery battery in such a dangerous location that his superiors thought he would never get troops to man it. They would have been right had Napoleon relied on the conventional "authority channel" and issued threats and orders to get his way. Instead, he demonstrated his social intelligence by switching to the visionary channel and creating a large placard that was placed next to the cannons. It read: "The Battery of the Men without Fear." The position was manned night and day.
• Similarly, when Nelson Mandela was incarcerated on the notorious Robben Island in South Africa, he managed to obtain blankets and other necessities for his fellow prisoners by foregoing the expected high-minded appeals to politics and human rights. He worked instead on the relationship persuasion channel. By learning the guards' Afrikaans language and reading their literature, Mandela earned their respect and won them over to his idea of fair treatment -- even as he continued to face hostility from the officials who ran the prison.
• The third stage is to pitch your idea in a compelling way. Shell and Moussa note that at Google, employees selling ideas to upper management are given a challenge: to distill their business concepts into short, punchy presentations that get right to the essence of what they are proposing. This discipline forces them to figure out exactly what problem their idea addresses, how their idea will solve it and why their idea is better than both the status quo and available alternatives. The authors offer a template for pitching ideas in this format and give examples of distinct ways one can personalize an idea to make it memorable and distinctive.

• The final stage of Woo is to secure both individual and organizational commitments. "One of the most common mistakes people make in selling ideas," says Shell, "is to think that their job is finished once they succeed in getting someone to say 'yes' to their proposal. That's only the beginning. Research shows that in most organizations, a minimum of eight people will need to sign off on even simple ideas. The number goes up from there. So after you move the individual, you also have to move the organization."

   

  Shell and Moussa use a number of cases from business history to illustrate this point. For example, they tell the story of Charles F. Kettering, a brilliant inventor and engineer from the 1930s whom many consider an equal of Thomas Edison. Kettering invented such things as the automatic transmission and safety plate glass, but one of his best ideas -- the air-cooled automobile engine -- sat on the shelf for decades until the Volkswagen Beetle incorporated it. Kettering convinced Alfred Sloan, GM's top executive, that producing the air-cooled engine was a good idea, and the company's executive committee gave the go-ahead to make a limited number of cars with the prototype. But instead of following the idea through, Kettering went back to his lab to concentrate on the technical aspects of the project. The committee handed the production assignment to the Chevrolet division, whose top managers had never been brought into the persuasion process. They let the idea languish and it was eventually abandoned. "Kettering made a fundamental mistake: He didn't follow up and keep the pressure on," Shell notes. "He didn't do the political coalition-building needed to implement his idea."

• Andy Grove's 'Constructive Confrontation'

   

  Individual personality plays a key role in how you influence others, Shell adds. The book therefore includes two personalized "diagnostic" tests that readers can take to discover their persuasion strengths and weaknesses. One of the diagnostics is the "Six Channels Survey," which is designed to help people learn which of the key channels of influence they feel compelled to use most often at work and which they would prefer to use if given a choice. These channels include Authority, Rationality, Vision, Relationships, Interests and Politics. The idea is to help readers understand both how these six channels work and when they should adjust their pitch -- as Bono did with Senator Helms and Mandela did on Robben Island -- to appeal to different kinds of audiences.

• A second self-administered test, the Persuasion Styles Assessment, helps readers determine the degrees of assertiveness and natural social intelligence they bring to the idea-selling process. The authors point out that there is no one "correct" style of persuasion; rather, the key is being self-aware so you know how you perform and how others will perceive you.

   

  For example, Shell and Moussa illustrate the "Driver" style (a highly assertive type who gives only limited attention to the social environment) by examining how Intel CEO Andy Grove managed the persuasion process at Intel during his years as that company's leader. Labeled the "screamer," Grove could be intimidating to people who didn't know him well. But he was also willing to listen if people stood up to him and matched his passion. To facilitate communication, Grove instituted what he called a culture of "constructive confrontation" that freed everyone to be as blunt and assertive as he was. The result was a high-stress environment, but one in which everyone could speak their minds.
• The Art of Woo goes on to describe four other distinctive styles with examples drawn from business history. Banker J. P. Morgan is given as the model for the Commander (a Grove-like person who has a quieter demeanor), John D. Rockefeller exemplifies the Chess Player (a quieter person who attends strategically to the social environment), Andrew Carnegie's life provides the example for the Promoter style (a gregarious type who uses high levels of social intelligence), and Sam Walton is the model for the style that strikes the balance among all the others -- the Advocate.
• "Whenever a new idea might affect resources, power, control or turf," Shell says, "politics will be part of the problem at the implementation stage. You need to prepare an idea-selling campaign, not just a presentation."
• True yes- and frighteningly so. It illustrates why political personalities- whom we instinctively loathe because of their chameleon-like and Machavellian instincts- rule over us. 
   
  The ability to speak the other man's language, empathize with his prejudices, wear his skin and tell him what he wants to hear- these are what wins elections. It's also what guarantees success in corporate environments. The result is, too many skilled political animals make it to the top, while those that can get things done suffer for the sin of not being sufficiently oleaginous. 
   
  Many people cannot violate their personal integrity to the degree needed to persuade others. If you think Christianity is hogwash, how would you persuade Helms using Bono's approach - without being an utter hypocrite? If you think a new product will boost the bottom line, why should you have to deploy the skills of a snake oil salesman or back room horse-trader to get it approved? 
   
  Things won't change. Corporate politicians will become leaders, while the execution wonks will remain their subordinates. But I can't help feeling that the organization that is better at looking at the underlying idea - rather than the way it is packaged and sold- will always have some sort of competitive advantage.
• For the first time someone has taken the care to study the bewildering array of successful styles that all of us encounter throughout our work-lives. Typically, and simplistically, we tend to dismiss them as "politics", "sweet talk" or worse. This framework is well thought out and looks like a good place to get started.

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• Developing dynamic flexibility

   

  Dynamic flexibility is flexibility in motion! It is best developed through dynamic stretching. Not only does it perfect intermuscular coordination, it also reduces passive resistance of movement throughout an active range of motion.

• Guidelines for the dynamic stretching method

   

  Dynamic stretching involves moving parts of your body while gradually increasing reach, speed of movement, or both. It does not involve stopping and holding the stretched position. There is no bobbing, bouncing, or jerky movements. The movements should be controlled throughout the range of motion despite being quick. Repeat: The stretch is not sudden, it is CONTROLLED AND FLUID! Dynamic stretches are best performed in multiple sets with a number of repetitions (varying depending on the movement). Fatigue causes a decrease in amplitude of dynamic movements, so dynamic stretching is not recommended when you are beat and tired; It is also not recommended that you work dynamic stretching to any point of exhaustion. Do only the possible number of repetitions that you can do without diminishing your range of motion.

• [CAUTION] Doing more repetitions in the diminished range of motion will set the nervous regulation of the muscles' length at that level, a level of lowered flexibility!

   
• So to maximize dynamic flexibility increase and prevent any reduction of it - Don't do it while fatigued and don't repeat reduced efforts. Even after reaching the desired maximal range of motion in a joint in any direction of movement, do not exhaust yourself with too many more repetitions of this movement; You will set an unnecessarily solid memory of the range of these movements. You'll have to overcome these memories in order to make more progress. We'll talk more about appropriate volume (Sets/reps/frequency) up ahead. You should strive to practice it fresh and finish it fresh. Fresh like Ultra Norsk fresh, which is very fresh! So remember now, that the key word for dynamic stretching is: FRESH!

• Dynamic stretching in your training

   

  The greatest aspect of developing dynamic flexibility is it's excellent convenience. In training, it should become part of your warmup; Moreover, it only takes between 10-15 minutes to do a sufficient volume of stretches to warrant an increase. I would do it after the first part of a general warm up.

• Maximizing dynamic flexibility gains (Morning routine)

   

  Dynamic stretching increase can be maximized when carried out daily, a couple of times a day. So if you want to reach full dynamic flexibility quicker or maximize this ability it should also be done in the morning upon waking (or late afternoon upon waking if you are a tragic teen or of the vampiric persuasion). Do it before breakfast, a heavy meal can cause a diminished blood flow to the muscles, screw up digestion, or cause discomfort(Especially side lifts, DANNNNNG! Grumble stomach).
• 

  • Really unnaceptable leg tilt in a back lift stretch
• 
• Quad squeeze stretch [1]:This is a great stretch to toss in combination with the back lift stretch. Sometimes you just want your quads to be loosened up!
• 

  • Unnaceptable Leg Tilt in a Back Lift Stretch

• If you are worried about increased catabolization of the muscles by exercising in a fasted state upon waking, do not worry: Dynamic stretching should not fatigue, and a morning routine in particular should not fatigue! Don't overdo it! The morning routine should typically take about 10-15 minutes to complete for most people, longer for novice trainees. This is about the same duration of time that dynamic stretching takes during a pre-training warmup. The purpose of this stretching is to reset the nervous regulation of the length of your muscles for the rest of the day. No cool down will be needed as long as you didn't overdo it. If so, spend some time walking around or just do some wiggles and jiggles to loose up - DON'T EAT SKITTLES!

   

  Finally, go eat breakfast. Actually, if you drink a shake for breakfast, it should be possible to drink it during the stretching as long as it doesn't cause noticeable discomfort. No shake? You can drink some water. Aren't you thirsty when you wake up? I know I am!
• Quad squeeze stretch [2]:Keep the body upright and the hips forward by tightening the glutes - and whip the heel back.
• 
• Quad squeeze stretch [3]:Easy, just kick your own ass! Think of it as pawing the ground like a bull or animal.
• 

• How to apply dynamic stretches:

   

  Start the movements slowly and gently, gradually increasing the range and speed of the movements. [DO NOT] Throw or force them! Lead or lift them. Synchronize your breathing so you breath out when you bend forward, and breath in when bending backward. More importantly though, just breath natural and comfortably. After you have nearly reached your full range of motion, begin increasing the velocity of these movements. At this point, the last few inches of each movement will likely be less controlled, but the stretch should never be sudden. Increasing velocity will provide more benefit for actual skills. In fact, you can incorporate many basic martial arts kicks at this point (such as inside or outside crescent kicks). This allows for an easier transition into your actual martial arts or tricking practice if desired. Stretch at no less than 75% maximal velocity used in your actual skill after the first few sets of dynamic stretching.

   
• Side lift stretch [1]:No fancy stance, look in the direction you will be kicking and keep your hands up (As all the pretty little Martial Arts boys and girls do!)
• 
• Side lift stretch [2]:The base foot will shift to point in the opposite direction of your kick during the stretch. The lifting leg's foot maintains a lateral relationship with the floor and ceiling. You can use your hand as a marker for progress, starting at about hip height and gradually increasing the amplitude and velocity of the stretch as previously suggested for the other stretches.
• 
• Back lift stretch [2]:Keep the base leg's position stable and lift your other leg behind you, pointing the toes. Generally, this stretch can be slightly varied from little changes in head position or hip tilt, but the main goal is to stretch the front of your thigh: [NOT THE GROIN] So maintain an awareness that your lifting leg does not rotate to the outside.
• Side lift stretch [3]: To add momentum to this stretch you can step in front of the kicking leg with the non-kicking leg.
• 
• Back lift stretch [3]:Here is a back view of the stretch. View the thumbnails below to check appropriate, inappropriate, and really inappropriate leg rotation in a back lift dynamic stretch.
• 
• 
• Side lift stretch [4]:Here is a front view of the side lift stretch. Your hips have a tendency to roll to the back and your trunk will lean forward, if you fight this tendency you will jam the neck of your thigh bone into the cartilage collar at the upper edge of the hip socket. If you have a Coxa vara (A bending of the neck of the femur), you could also jam the Greater Trochanter into your hip bone. So don't fight this tendency! You should also avoid leaning too far forward as well. Just do what feels most natural and work on increasing height and speed of lift.
• Novice will need to start with a greater number of repetitions to achieve decent results because it will take a greater amount of repetitions to reach maximum amplitude of a stretch. For most people, maximal range of motion in a given workout can be achieved after roughly 10-15 leg raises in any given direction. I recommend 3-4 sets of 9-12 repetitions per movement in any given direction for developing dynamic leg flexibility. Increase the height of each lift slowly
• 

  • Acceptable leg tilt in a back lift stretch
• Outside - Inside swing [1]This is a modified inside crescent kick. Your goal is to feel a stretch in your glutes, hips, and your trunk. Your goal is not to kick high. Start with your swinging leg behind you.
• 
• Switch legs after each set or in between reps. After nearing your maximum range of motion, increase velocity! After a month or two, doing this several times a week, you'll notice you can comfortably reach your maximum height in these movements with less repetitions. This should also be all the time you need to reach your maximum potential height as well. Less will be needed for maintenance: 15-25 leg raises would suffice.
• 
• Outside - Inside swing [2]Bring the leg across as far as possible. I find you can get a better stretch from bringing it up a bit at first, then taking it across - rather than taking it across and up at the same time.
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• Front lift stretch [1]:Keep your hands up, you can use one as a target if you would like to measure progress. Maintain good posture (avoid the slouch). You can start this with the kicking leg behind you in a staggered stance or from a position with both feet shoulder width apart, side by side.
• Outside - Inside swing [3]Your arms and trunk will naturally shift to accommodate the stretch, that is okay! Don't be stiff, be loose. Get that rear stretched and get the leg across. You can also bend the knee a bit and just knee over if you wish. Keeping your leg straight isn't essential - feeling a good stretch by getting that leg across is.
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• 
• Front lift stretch [2]:Your supporting leg should be straight and the supporting heel should be flat on the ground at all times. Begin the lift as high as feels comfortable, lifting the leg directly in front of you.
• 
• Outside crescent kick [1]Crescent kicks are arcing kicks included as staples in many martial arts. The outside crescent kick is done from a fixed position like so and relies heavily upon hip flexibility to generate power.
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• Front lift stretch [3]:Here is the staggered stance variation. The lifting leg starts behind you, this allows you to use momentum and increase the amplitude of the stretch.
• Outside crescent kick [2]Starting from a 45 degree angle across the body, begin by arcing the leg up away from the centerline.
• 
• 
• Front lift stretch [4]:After a set or so you should reach your maximum height and the speed of the lift should be increased. Work both stances for the best result
• Outside crescent kick [3]Turn your hips inward using an upper body torque to get the leg across. The outside of the foot is what contacts the striking area in an outside crescent kick. If you have nothing to strike, you must self select a visual target and bring your foot across this focal point.
• 
• 
• Knee lift [1]This stretch is best used preceding front lift stretching. It's especially valuable for those times your hip flexors are stressed from training previously done in the week and you value caution.
• Outside crescent kick [4]Return the kick to the kicking position; Maintain a smooth, even motion.
• 
• Knee lift [2]Simply lift the knee up to your chest. You can do this from the staggered stance with your rising leg starting behind you for momentum, or from a position with both feet next to each other, shoulder width apart.
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• 
• Outside crescent kick [5]The outside crescent is critical for trick, kicking combos. Hooks are also kicks of preference for chain combos, but the crescent kick is more applicable for basic flexibility development.
• Back lift stretch [1]:Use a support at about hip height. Lower than hip height is more preferable than higher if the choice is available. You can grab onto a lot of stuff; Chain link fence, grill, patio chair, plyo platforms, your brother, the tail of your car, bleachers...
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• Inside crescent kick [1]This kick is done from a fixed position with the kicking leg moving from outside your body and crossing in front of the centerline. It looks a lot like a curved front lift. For this example the kick will be done with the rear leg, so set the foot back in a makeshift backstance.
• 
• 
• 
• Inside crescent kick [2]Starting from a 45 degree angle across the body, begin by arcing the leg up toward the centerline.
• 
• Inside crescent kick [3]Keep the leg straight as you bring it up in a shaped arc. In the inside crescent, the bottom of the foot makes contact with the striking surface. If there is no target, pick a visual point and aim for it.
• 
• Inside crescent kick [4]The inside crescent is not designed to return the kicking foot to it's starting point. It will just be dropped down to your side.
• 
• Inside crescent kick [5]This kick makes up a basic foundation for many crescent style kick tricks. Beginning with the simplistic tornado, and leading to all the 540 variations and 900 kicks. Work to increase the fluidness and speed of the kick.

• Trunk stretches:

   

  Reaching the maximal range of motion in a workout for the trunk can take longer than the lower or upper body regions; It could take over 25 repetitious bends or twists in any direction to reach this maximal range. Developing it could take as many as 40-70 movements. For simple, 30 repetitions should suffice just fine. [Novice take note:] There are both sitting and standing stretches presented here. I recommend working with the sitting variations before trying the major standing ones. The standing variations can become ballistic stretches if poorly applied. Ballistic stretching = The bad.
• 
• Sitting rotation [1]:Sit up straight with good posture and spread your legs out a little.
• Sitting rotation [2]:Keep your hips and legs immobile and twist from side to side, look in the direction of your twist. You can choose to do one side at a time, or alternate back and forth going side2side. You may choose to begin the first few repetitions keeping your head facing forward, simply turning your body back and forth gently in preparation of a greater stretch.
• 
• 
• Sitting side bend [1]:Begin this stretch in the same position as the sitting rotations with your hands behind your head. You will be bending down to the side.
• Sitting side bend [2]:DO NOT emphasize a hamstring stretch. In fact, I recommend keeping your knees slightly bent - this is a trunk stretch, not a hamstring bounce fest! Keep both elbows way back when doing this stretch, don't let them slouch inward.
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• Sitting front bend [1]:Spread your legs far apart enough so your torso can go in between them, maintain a bend in the knee joint. Put your hands behind your head as pictured; Otherwise, if kept in the classic Hands behind head : Hostage look, your elbows will likely get in the way of the stretch.
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• 
• Sitting front bend [2]:A view from the front. Exhale on the way down and let your back round.
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• A view from the side.
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• Laying backward bend [1]:Lay on your stomach. This is the starting position of this exercise.
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• Laying backward bend [2]:Raise your trunk up using the muscles of your arms and back. Do not become static at the end of this exercise, let yourself drop back down as soon as you reach the end of the motion.
• Standing rotation [1]:YAY! Now we get to the standing trunk stretches. *Ahem* Spread your feet wider than shoulder width apart, keep good posture and look forward. This is the starting position of the exercise. It will work just like the sitting rotations.
• 
• Standing rotation [2]:Begin gently twisting side to side. Look in the direction of your twist only after you are comfortable with the motion.
• 
• Standing rotation [3]:EMPHASIZE THE STRETCH - NOT THE MOTION. Feel the pull on the abdominals as well as your lower back, do not FLAIL your arms wildly across - this stretch requires more of your attention because control is easily lost in the standing position, then safety becomes compromised. The last thing you want is a lower back injury from something silly like a trunk twist.
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• 
• Angled rotation [1]:There are many different angles to do this stretch, so there is nothing set in stone for an angled rotation except... BE CAREFUL!
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• Angled rotation [2]:Simply twist at an angle one side at a time or side2side. It is wise to let your hips follow through on the stretch when increasing velocity or striving for greater amplitudes. Get creative on this stretch. When I do it, I like to imagine I'm turning for a trick like a sideswipe or a double leg.
• Standing side bends [1]:If you've never seen someone do this stretch you've lived a very sheltered life. Simply bend directly to one side, one arm coming over the top. Make sure this arm comes over your head parallel, meaning if you were to drop it, it would rest on the side of your head over the ear. The other arm usually has a tendency to rest on the upper leg or hip.
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• 
• Standing dips [1]:This stretch is a great extracurricular exercise for improving your butterfly twists. I find the best way to begin this exercise is to do a setup for a butterfly twist right before the dip and stop: This sets the position for your feet.
• Standing dips [2]:Now, regardless of your dip preference for the butterfly twist you should begin by dipping down low at the first knee.
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• Standing dips [3]:Keep your chest close to your knees. Legs bent or not - your preference. It really depends on if you are doing this more for the stretch or for training of the move.
• Standing dips [4]:Now, to keep this from becoming ballistic come all the way up in one fluid motion. If you want to work for flexibility in the dip - consider keeping the legs straight and exaggerating the stretch. If you want to work more for butterfly twist training - consciously practice your dip and come out of the stretch with a jump or something.
• 

• Upper body stretches:

   

  Maximal range of motion per workout should be reached after only 5-10 arm swings in any given direction, this should be the minimum number per set. For anybody developing dynamic flexibility of the upper body, the total number per workout should be 30-40 for flexion-extension of the arm, and between 15-30 for circular swings or hang reaches. Most likely, you will only need a minimum of about 15 repetitions of any movement for maintenance.
• Single arm swingsSwing one arm at a time, keeping the other motionless. Swing them in various directions with different upper body angles.
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• Alternating arm swingsSwing both arms at the same time in opposing directions.
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• Bent arm swingsTry swinging the arms bent at the elbow joint instead of straight. For example, by modifying the upward swing with the elbow bent, the triceps are receiving greater isolation than when the joint was extended.
• Arm swings to the side
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• Arm circlesThis picture doesn't serve the stretch justice, but the arm is actually moving in clockwise and counter-clockwise circles in front of the body.
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• Dual arm swings
• Arm swings with both arms moving together in the same direction.
• Chest and back pullsPulling the arms back like this opens up the chest, giving it a wonderful stretch. By tossing them forward and caving the body in, we could stretch the back this way too.
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• 
• Flying birdUmmm yep. You can also turn the palms in different directions during swing stretches!

• Dynamic stretching videos

   

  Would you like to see these slides in action? I've made videos for them! I will list them for you:

   
   
  • Front lift stretch
   
  • Back lift stretch
   
  • Side lift stretch
   
  • Inside crescent kicks
   
  • Outside crescent kick
   
  • Outside-inside swing
   
  • Upper body dynamic stretches
   
  • Sitting dynamic twist stretches
   
  • Standing dynamic twist stretches

• A summary for dynamic flexibility training

   

  Dynamic stretching will integrate beautifully into a tricking session. It will not take a long time to develop dynamic flexibility to desirable levels and as you continue applying it the volume needed to maintain these levels will become smaller. You should begin including it in your training as soon as possible, you won't be disappointed.

• Developing static passive flexibility

   

  Ah. Here we go. Static passive flexibility, the ability to assume and maintain extended positions using external means (such as your own body weight, holding a position with assisting limbs, or a partner), is best developed through a combination of isometric stretching and relaxed stretching below the pain threshold.

   

  *NOTE: Isometric stretching is also known as PNF [Proprioceptive Neuromuscular Facilitation] stretching.

   

  Passive flexibility usually exceeds both active static and active dynamic flexibility in the same joint. The greater this difference, the greater the possibility of increasing the amplitude of active movements.

• Isometric stretching

   

  PROS:

   
   
  • The fastest method of developing static passive flexibility.
   
  • Improves active flexibility more than relaxed stretching.
   
  • Improves strength in concentric, isometric, and eccentric actions.
   
  • May cause longitudinal growth of muscle fibers.
   
  • You don't have to do them very often!
   
   

  CONS:

   
   
  • Not for everyone. Not recommended for children or younger teenagers whose bones are still growing.
   
  • Not recommended for those who are mostly sedentary.
   
  • Can be harmful if strength training has been neglected or improperly applied.
   
  • Can fatigue, and becomes more difficult when fatigued.
   
  • More difficult to apply than other static stretching methods.

• Relaxed stretching

   

  PROS:

   
   
  • Does not cause fatigue.
   
  • Can be done anytime, even when you are fatigued or not warmed up.
   
  • More relaxing than any other stretching method.
   
  • Anybody can do them!
   
   

  CONS:

   
   
  • Takes a long time to reach the maximum flexibility limit per stretch.
   
  • Progress is slow and takes more frequent applications to see results.
   
  • Does not improve strength.

• Ballistic stretching

   

  PROS:

   
   
  • There... really are none.
   
   

  CONS:

   
   
  • A stretch cannot be adjusted or corrected once started.
   
  • May result in immediate as well as residual pain.
   
  • Fails to provide sufficient time for the tissues to adapt to a stretch.
   
  • Aggravates and actually encourages a stronger stretch reflex response.
   
   

  *A NOTE ON BALLISTIC STRETCHING: Ballistic stretching involves bobbing, bouncing, rebounding, and rhythmic types of movement. Momentum becomes the driving force that moves the body or limb to forcibly increase the range of motion in this type of stretching. You've seen it before. It's the clown at the dojo or gym that sits in a stretched position bouncing up and down, up and down, up and down, getting seemingly nowhere in the stretch. We will not be discussing it any further.

• Test your static passive flexibility potential

   

  Splits are a popular stretching benchmark and a great candidate for isometric stretching. Not everybody will be able to do the splits after correctly implementing these stretching methods. Do the following tests to determine if you have the potential to do the front and side splits.

   

   
• 
• Front split testThis is the deep lunge stretch, the knee of the front leg is flexed; Take note of the angle between the thighs, they should be able to form a 180 degree angle. If so, then your hips joints and their ligaments are not preventing you from doing the front split.
• Side split testRest one leg on a structure like so... Keep your hips and your raised leg in a straight line. This is the half split position, if you can do it on both sides you have proved to yourself that your hip joints and their ligaments are not preventing you from doing the side split. There are no muscles that run from one leg to the other, if you can do this with both legs one at a time, why can't you do it with both legs at the same time? Huh? HUH?!
• 

• The isometric stretching method in detail:

   

  I recommend isometric stretching for the healthier, more active and well conditioned athletes out there.

• So what is this isometric stretching and how does it work?

   

  Basically, you add strong tensions during common static passive stretches,   which evoke postcontractive relaxations and ultimately, increase the range of   motion in a stretch. So, you pretty much just flex your muscles during a stretch   - then follow that with an instant relax / increase combo. This puts the smack   down on the stretch reflex and in turn, allows you to stretch further.

• Guidelines for isometric stretching

   

  For increasing flexibility, isometric stretching should be done at least twice a week, at a maximum of about four times a week. For maintenance, it should only take one good application per week. The isometric method is best for those stretches that are stuck at a plateau, so I would only recommend using isometrics for those stretches that you really need greater mobility in. The splits are a good example of stretch that can easily plateau, isometrics work wonders for the splits.

   

  Isometric stretching is not for everyone, to see if you are ready try it out! If you are consistently sore after every isometric application, if your flexibility is getting worse or not improving, or if you actually hurt something in the process of using it, you're not ready for isometric stretching! You are a wimp! Nah, but because isometric stretching involves the utilization of tension in extended positions, some people might not be prepared to employ them in their training; Moreover, it is usually not recommended for younger teens and children for this same reason. Depending on the strength of the muscle and the amount of stress the stretch causes, the damage from poor preparation can announce itself as muscle soreness or complete muscle tear! Finally, if nothing else, poor preparation will likely hinder results, meaning you could be wasting your time.

   

  Gawd! Something is wrong, cause I tried it and I've been sore for days! It's painful; But I want the splits, is it safe to continue?

   

  It's likely the lack of strength. You can try reapplying it and seeing if your body adapts overtime. If an injury has announced itself you're done for!

• How should I build strength for isometrics?

   

  Well first, strength is defined as The force that a muscle or muscle group can exert against resistance. So the most direct way is resistance training throughout a full range of motion: Like barbell squats through a full range, sprints through a full range, leg press in full ranges of motion; The keyword is strength throughout a full range of motion. However, there are more all in one alternatives such as martial arts, which can develop a whole slew of biomotor characteristics, such as speed, a little strength, coordination, and flexibility as well; Even endurance! A nice little package if I do say so myself. Gymnastics is another great all in one package. Tricking could build up strength too. But for specifically building strength, the best is direct resistance training. And as stated, resistance training throughout a full range of motion will provide the greatest benefit for isometric stretching.

• Isometric stretching in your training

   Isometric stretching should be applied at the end of your tricking or training  session. It should take between 10-25 minutes for most people, but it ultimately  depends on how many isometric stretches you are including and your conditioning  level. If you want to apply isometrics separate from a training session, include  it after an extended warmup with some preliminary sets of strength movements:  Preferably movements spanning a full range of motion.

• How to apply isometric stretching

   

  Let's do a quick test, flex any muscle on your body. Go ahead. I'm not talking about a pose or a particular position, just tense a muscle. Tense a muscle group. Tense up! Come on sissy, grit your teeth and surface those muscle fibers! Steel wire! Steel wire! Okay, you understand. Constipation! Now, in isometric stretching, you will stretch to your maximal painless limit, just to the point of mild - moderate discomfort. Back off just slightly from this point. Okay, we're this far: Simply begin to tense up the regions under the stretch. Tense for about 5-7 seconds, gradually increasing the tension until about the third or fourth second when you reach your maximal tension. The last couple of seconds you make that shit CRAZY tight - like Grunt and Grit tight. WE ARE SOLID! Then release the tension and increase the stretch IMMEDIATELY. Don't wait to increase the stretch, the moment you let go of that built tension you drop slightly further. Relax. Repeat this process until you've reached your flexibility limit for this position. When you are at your max, create one last tension - this time holding it for about 30 seconds / You can even keep it tight for a minute or so if you desire. Come out of the stretch, rest for a few minutes, and repeat this process a couple more times for the best developmental results.

• NOVICE AND THOSE NEW TO ISOMETRIC STRETCHING - PAY ATTENTION: Start with milder and shorter tensions just to experiment. Take it easy when beginning to get used to the process of it, then begin to increase intensity and duration until you find an optimal application method. You can repeat the entire stretch a couple times per workout.

   

  ON FOCUS: Anytime you use isometric stretching you need to focus on the strength gains in the stretched position, not just the range of motion. Concentrate on tensing harder and/or longer. Put more weight on it, for example - support yourself in the position without the use of your hands. If you are doing splits, hold the position with your hands in some cool pose or something, not planted. In time it will result in some excellent gains.

   

  Breathing: It's like lifting heavy weights: Inhale prior to tension - hold during tension to build pressure - exhale when tension is released and stretch is increased - calm and deep breaths in between tensions during relaxations.
• Isometric front splits [1]This will be a visual recap of applying isometric stretching with both the front and sidesplit stretches. Um. We are starting with the front splits, so get down with one knee in front.
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• 
• Isometric   front splits [2]Assume the deep lunge position, make sure your back   leg isn't sweeping too far towards the inside of your body and begin etching   the front foot father and farther out. Take your time to get situated comfortably.
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• Isometric front splits [3]The splits mostly target the hip flexors of the back leg and the hamstrings of the front leg. You can precede the split position by holding the previous deep lunge and this hamstring stretch for a small duration of time prior to entering the split position.
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• Isometric front splits [4]Raise and support yourself in this position, getting ready to lower into the split.
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• Isometric front splits [5]Lower down slowly until you find your discomfort point. Let's imagine this is as far as I could go before the discomfort became to great to continue the stretch.
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• Isometric front splits [6]Now, back off slightly from your discomfort zone. This is a more comfortable amplitude. Begin gradually increasing tension of the stretched muscles. Note: FLEX YOUR LEG MUSCLES! Imagine as if your legs are going to sandwich the floor, start to grit and tense up like crazy. TENSE TENSE TENSE TENSE TENSE! And...
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• Isometric front splits [7]Release tension immediately and...
• Isometric front splits [8]Increase the stretch. BINGO! After backing off from the discomfort zone, tensing like crazy, and releasing the tension we immediately increase the stretch and relax.
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• 
• Isometric front splits [9]Repeat this process until you reach your maximal range of motion. At the maximum, tense up for a longer period of time; Such as thirty seconds, a minute, or a little more. When you are done, rise, rest, and repeat if needed. NO RINSING, ISOMETRICS HAS NOTHING TO DO WITH WASHING HAIR!
• Isometric side splits [1]My favorite method of increasing amplitude in a sidesplit stretch requires the use of a chair. We will be using it to keep our hip alignment in check during the stretch.
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• 
• Isometric side splits [2]WRONG! Do not push your but back.
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• Isometric side splits [3]WRONG! Do not lay forward.
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• Isometric side splits [4]RIGHT! Keep your back upright and your pelvis tilted forward. HIPS FORWARD! Do not let you butt sag back on an upright sidesplit stretch.
• Isometric side splits [5]Notice how the ankles, knees, and hips are in a straight line. Do you understand the correct sidesplit position now? Good.
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• 
• Isometric   side splits [6]Now, continue using the chair if you desire, but for   illustrational purposes I will go back to this view. Maintain the position   we had with our hips right up on the chair with the back upright and ankles,   knees, and hips in a straight line. Just like before, after finding our discomfort   point, we back off and apply tension.
• Isometric side splits [7]Upon releasing tension, we immediately increase the stretch and relax. (I have a bug on my shoulder)
• 
• 
• Isometric side splits [8]As mentioned, this is the final position and we will be holding a longer tension.

• The relaxed stretching method in detail:

   

  What is left for us in this life after isometric stretching? Well, we have relaxed stretching, another way to develop static passive flexibility. Basically, you just don't tense up when you assume the stretched position. You focus on total relaxation, the complete opposite of tension, as a means of increasing the stretch (Hence the name - relaxed stretching). It isn't as effective as isometric stretching because your strength is not being simultaneously developed or applied, but it does have two advantageous characteristics: You can do them whenever you want without a warmup and they do not fatigue. Also, they are great for days in between isometrics (because you cannot do isometric stretching everyday) and great at the end of your workout for returning muscle lengths to their pre-training lengths to enhance recovery.

• Wait, I have a question! If isometrics are so much better for flexibility development, why even bother using relaxed stretching at all?

   

  Well, I just answered this above Mr. Eggplant, but still a good question for   those who didn't catch it. Isometric stretching is taxing, should be treated   as a form of strength development, and should only be done a couple days a week.   To augment your rate of progression, you can include a variety of relaxed stretches   in between bouts of isometrics. Doing both is the best idea! Besides, not every   static-passive stretch can be applied with the isometric method.

• Guidelines for relaxed stretching

   

  Relaxive stretching should be done as the opposite of isometric stretching. Assume positions that let you relax all your muscles, put as little weight on them as possible. Utilize deep, calm breaths and think about pleasant things... Like me running through a wildflower field naked. Relaxive stretches are slow, so when you reach your painless limit of discomfort, patiently wait and continue thinking about me running through a wildflower field naked. After a while you will slide into a new level of the stretch. It can take several minutes, but when you reach your maximal stretch - hold this position for thirty seconds. You can maintain this position for a few minutes, but this may not provide additional benefit compared to the simple 30 seconds. Now get out of the stretch slowly.

   

  Cool, how often should I do this per day?

   

  Well, as often as you would like. However, following this procedure more than once a day will not likely provide additional benefit.

   

  How about per week?

   

  This is the major drawback of the relaxed stretching method. It takes frequent applications, usually 5-7 days a week to see gains. For the splits, I would work each split ten minutes per day after a warmup, or as long as it takes to reach your maximal painless limit of motion without tension. Once reached, you'll benefit most from a 30 second hold. It takes more time, but it still works.

• Relaxed stretching in your training

   

  Relaxive stretches should be done at the end of a training session if you wish to include them into your workout, but as mentioned - you can do them anytime you want. If isometrics are applied, you should do relaxive stretches AFTER the isometric stretching. If your goal is to increase flexibility, doing them before the final cooldown is recommended. If your goal is simply to relax your muscles and enhance recovery, I would do them following your final cooldown. Always, after finishing relaxive stretches, walk around for a minute or two.

• The expansive index of static stretches!

   

  I DO NOT RECOMMEND: Doing all of these stretches! It's too much, and the excess will not benefit you. The variety is for it's own sake - existing to give you more freedom in finding those preferred exercises for your own benefit. Just pick what you need and do those stretches only. Do not bother to go out and do every one of these stretches.

   

  [ABOUT THE FORMAT] Just going down the list, pick some stretches from each section. The naming schema is based upon what's popular or what muscular regions the stretches are targeting.
• Here is a small list of things you might need:
• Some space!You'll need some space to stretch. Stretching in the confines of your bathroom is not a good idea! So pick a large room or an open field. Word of caution though: If you are stretching bare skinned on a field during summer, chiggers and other malicious pests will annihilate you. Lay on a towel or picnic blanket. Yeah, the demonstration stretches provided here were truly painful. The lying and split stretches -WHEEEW-, my back and inner legs were torn apart; I had the itches and hivey bumps for days! DAMN YOU TINY INSECTS! DAMN YOU!
• Variable structuresSome stretches require a high platform. Bleachers are a good choice for a lot of stretches.
• A wallA wall is perfect for leaning stretches. Most of the time a pole or a pillar like structure can work just as well, but a wall is good.
• Pillar structureSome stretches require you to grasp and pull. An edge of a wall or corner should work great, so do trees, sign posts, etc.
• A chairA lot of the stretches presented here require a seated position. Everybody has a chair, you're most likely sitting in one right now!
• A   stick or rodThere are a lot of stretches you can do with a stick/rod/pipe/etc.   I don't present many here, but it's a useful tool nonetheless. Give it a try.
• Theraband or towelA theraband is just stretchy material, but a towel will do just fine. These are usually used in stretches that require a wrapping of a limb followed by a pull
• Ummm... Here are some things you DO NOT need.
• A stretching machineNo, you do not need a stretching machine. Just consider it's value for a moment. What is the logic behind paying a ton of money for a machine that can only provide one stretch position? The machine will only let you decrease or increase amplitude based on how far you turn the crank, that's not very safe. The machine doesn't even provide correct hip alignment for normal sidesplits. What a waste of money, space, and time! Skip them, they're crap!
• A bicycle helmetYou do not need a bicycle helmet when stretching for obvious reasons.

• Lower body

   

  Feet and ankles
• 
• Plantar arch [1]If you can do this stretch and take care of business on the toilet at the same time, you are one step ahead of everybody else who's ever stretched or used the toilet. Ever. Simply cross one leg and rest it on your opposite knee. Grasp your ankle in one hand, trapping it: Grab the underside of your toes and the ball of your foot with your other hand. Now just pull your toes towards your shins. Feel the stretch on the bottom of your foot. Don't intentionally flex your foot towards your shins, just pull the toes. It can be hard to feel the stretch, but focus on the big toe first to understand the feel then get all the cute piggies to help get that sole cleansed (erh, stretched). This is a rather mild stretch.
• 
• Plantar arch [2]Wow. Pex. Yes. This stretch is great for those who like to be on all fours and take it up the... Just get your toes underneath you and lower your rear backward and downward. This is another sole stretch, so feel it on the bottom of your feet.
• Plantar arch [3]For those who can't sit and don't have a wall or support - here we go! Just stand a few steps from the support, bend the knees and raise your rear heel off the floor. Shift your weight onto the ball of that foot by pressing downward, feel the stretch on the bottom of the foot (Plantar's nuts, I mean arch).
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• 
• Plantar   arch [4]NOW! For all of you without something to sit or lean on, we   have a stretch just for you! It doesn't even require you to lean on all fours   and worship the plantar arch god. We have a stretch here that let's us keep   our dignity and job. Just stand with one leg slightly in front of the other   bent. Shift your weight onto the ball of your forward foot and press downward.   Yes, this is for the sole of the foot!
• Anterior foot and toes [1]Sitting on the can again, or office chair... Cross one leg over the opposite knee, grasp the ankle with one hand and the top of the foot with the other hand. Pull the bottom of your toes towards the ball of your foot. Really press em down and feel the top of your foot go Ah! I'm being stretched. You're welcome Mr.Toppofoot... You are welcome.
• 
• 
• Anterior foot and toes [2]Stand. One leg slightly in front of the other. The tops of the toes touching the ground, shift your weight forward and press downward on top of said toes. Feel the stretch on the top of the foot.
• Anterior and lateral lower leg [1]You've probably done this one a lot without even thinking about it. Simply turn your feet under so the top outside portion rests on the floor. Turn your ankle upward and press your feet downward. You can also do this one foot at a time for a deeper stretch. Wait... AHHHHH!!! What happened to my pants?! - Nevermind that - AHHHHHH!!! What happened to my leg hair?!!
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• Anterior and lateral lower leg [2]Sit down! On the floor! Bend one knee and rest the sole of that foot on your inner thigh, just relax it. Grab hold of the foot of the extended leg and invert your ankle, pushing the heel out and turning your foot inside. You should feel this stretch the outer portion of your lateral lower leg. Move the foot around at different inside angles to get a greater stretch.
• Anterior and lateral lower leg [3]Just like the stretch we just did, except both legs are stretched at once.
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• Anterior and lateral lower leg [4]Stand about two steps from some type of structure you can lean on, like a wall or pole. Lean over, support yourself on this structure with your hands. Shifting your hips backwards so your upper body forms about a 90 degree angle with your legs, balance on your heels and stretch the outer portions of the lower legs by turning your feet inside. You might have to move around a bit to see exactly where you get the best stretch. This can also stretch the muscles behind the knee.
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• Anterior   and lateral lower leg [5]This stretch is essential for arcade-style   fighting game bouts in front of the big screen television! My brother has   excellent flexibility in his shins only because he sits like this with the   arcade pad in his lap when playing fighting games. To do it, just kneel with   your toes pointing behind you. Sit on your heels and adjust your weight for   maximum shin stretchage! To increase the stretch, grab your toes and pull   them upward. WOW!
• Achilles Tendon and posterior lower leg [1]This is a pretty cool stretch, it doesn't even look like a stretch! While kneeling, shift one foot slightly forward; Keeping it flat so the whole foot remains in contact with the floor, shift yourself forward so the forward knee goes past the toes of the flat foot.
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• Achilles Tendon and posterior lower leg [2]Place one leg in front of you and the other one nearly underneath you. Keep your rear foot's toes pointing forward, and it's heel firmly planted on the floor. Bend the knee of the rear leg, lowering the hips, shift your weight on top of this leg placing the stretch on the lower leg. I'm holding onto something, but it's not necessarily needed.
• Achilles Tendon and posterior lower leg [3]I'm sure everybody has done some form of this stretch. Most of the time it's preferred to extend farther out, but I'm presenting it here with the hands closer to the feet. You can modify this stretch by stretching both legs at once or resting on your elbows, but basically you slowly lower your heel or heels to the floor with the stretched leg straight.
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• Achilles Tendon and posterior lower leg [4]Lean forward against a support with one leg bent forward and the opposite leg extended straight. Get your head, neck, pelvis, rear leg, and ankle all into a straight line. Bend your arms and shift your weight forward by leaning into the support. Flex the forward knee and keep the rear leg's toes pointing forward and its heel flat on the floor.
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• Achilles Tendon and posterior lower leg [5]Damn, we've all done this one. So easy. Just stand with the balls of your feet on an edge and lower your heels to the floor. Use something for support if you need to.
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• Behind the knees [1]Sit on the floor and bend the one knee, resting the sole of that foot on your inner thigh. Grab the foot of the extended leg, keeping that leg straight, pull your foot towards the torso. You should feel the stretch directly behind your knee as well as slightly lower. Your heel should rise off the ground a little while your leg remains slabbed on the floor like a giant piece of human meat.
• Hamstrings
• Hamstrings [1]The most popular hamstring stretch and the preferred choice for the lazy slackers who bumble into the gym and start their laughable warmup with static stretching. Sit with one leg straight. The other leg is bent at the knee with the heel resting against the inside of the opposite thigh; This thigh and it's calf should remain lowered to the floor. Keeping the extended leg straight, lower your upper torso onto the thigh. Try reaching for your toes, or smothering your palms on the bottom of the extended foot. Lower that face onto the leg man! Look at how pathetic I am... tsk tsk..
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• Hamstrings [2]Sit DOOOOOOOOOOOOOOOOOOOOOOOOWN! Both legs are spread and extended. Keeping your legs straight, extend your upper back by bending forward at the hips. Lower your chest to the floor. This also stretches the lower back!
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• Hamstrings [3]The previous stretch with emphasis on a single side. ISOLAT + ION!
• Hamstrings [4]A standing variation of the previous stretch. Stand with your legs spread and bend at the hips. Keep your legs straight! Grasp your ankles or feet and pull your chest closer to your legs. You may also choose to stretch on either side, one leg at a time individually for great isolation.
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• Hamstrings [5]The ISOLAT + ION of one side of the previous stretch.
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• Hamstrings [6]A favorite hamstring stretch for contemporary team sport athletes, who also bumble into the gym and start their laughable warmup with static stretching. BAH! Lie on your back with one leg flexed at the knee, its heel near the rear. Extend the leg ready for a stretch, grab it, and pull it towards your face. Keep this leg straight, knee locked. Oh, and keep your other foot flat on the ground.
• Hamstrings   [7]Wipey! Lay down like the lay down dog you are! Wrap the towel or   theraband (or whatever you got) around the instep of the extended leg's foot.   The other leg is straight, resting on the floor. Pull the raised leg towards   your face with the wipey. Keep the leg straight, knee locked, you know the   drill. Hamstring stretch!
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• Hamstrings [8]Well, I here I am. My dignity has been stomped... This is one of the most feminine stretches ever and I'm here demonstrating it *sob*. Sit on the floor with one hand behind your hips for support, the other leg is extended in front of you. Grasp the in-step of the other foot, it's leg bent to begin with. Then extend your leg until it is straight, perpendicular to the floor.
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• Hamstrings [9]Another popular hamstring stretch. A great choice for relaxed stretching during those times you just want to loosen the hams a bit at work by propping your leg on top of anything in sight. Just place the foot on top of something. Keeping both legs straight, bend at the hips and lower your trunk onto your raised thigh.
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• Hamstrings [10]Just like the stretch before it, except developed into a martial arts esque split. The only difference is I have slid the rear foot farther back and rotated the base foot towards the outside of my body. It looks pretty cool, no? It's also stretching the adductors and hip flexors of the base leg by the way...
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• Hamstrings [11]A particularly torturous stretch, I find this excellent for developing advanced hamstring flexibility. Stand with your right foot about a foot (30 centimeters) in front of your rear foot. Foot, foot, foot and foot. Foot. Foot. Foot. Foot, foot; Foot and foot, foot. Yeah, now lean forward and bend at the hips, try to touch the floor or your right foot with your hands. Keep both legs super straight! HAHAHAHAHAHA!
• Hamstrings [12]Warning: Weirdo stretch, weirdo stretch! Squat with your feet flat on the floor, then extend one leg while placing your weight on the one left bent. BUTT ON FLOOR. Grasp both ankles with their corresponding hands, then lower your whole upper torso to the extended leg's thigh. This stretch also gets some groin action. Yep, groin action. You betcha. Groin action is great.
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• Hamstrings [13]Another evil stretch, this one hits a lot of areas in just the right way (wrong way for some folks , eiiiyahhh!!!). Extend your legs in front of you while sitting on the floor. Now, keep your legs very straight. Extend your upper back, bend forward at the hips, and lower your trunk onto your thighs to feel the stretch work it's magic. Oh, and yeah it stretches all sorts of little muscles all the way up to the lower back - and it stretches the lower back itself.
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• Hamstrings [14]A standing variation of the previous stretch. Legs together, stand up straight! Now, bend forward at the hips, lower your trunk toward your thighs, and grasp the backs of your ankles. Squeeze your upper torso to your thighs! YEAH! You can also place your hands on the floor. There is another way to enter this stretch too. You would squat with your heels flat, your chest already on your thighs, and your hands down low. Then you would slowly straighten your knees. This is pure evil.
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• Hamstrings   [15]Now we've come to the front splits. Finally... For a slide by slide   pictorial demonstration on how to enter this split, go read the section Isometric   for splits.
• Adductors
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• Adductors [1]The butterfly stretch, as it's commonly called. Sit on the ground and bring your heels together. Grasp your feet or ankles and pull them as close to your groin as you can. At this point in the stretch you can either place your elbows on your inner thighs or knees, and push your legs to the floor; Or, you can keep your elbows off your thighs and lean forward. In this picture I am pushing my thighs down with my elbows. If you choose to do it this way keep good posture (back straight up).
• Adductors   [2]A variation of the butterfly that's floated into Men's health   magazine articles on a number of occasions, announcing it's ability to   make sex greater, boost conception chances, and prevent cancer. Whatever...   Just lie on your back and bend your knees, bring the heels together like on   an upright butterfly and pull your feet towards your rear. Spread your knees   as wide as possible, focus more on bringing the thigh to the ground instead   of the knees alone.
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• Adductors [3]Well, we've reached a dead end. In any case, you'll need a dead end or a wall to do this stretch. This is one of the BEST adductor stretches for relaxed stretching. You can seemingly sit in this stretch all day and be amazed at what gravity and patience can do to your amplitude. So, just lie down on your back with your legs raised up. You want your rear and heels on the wall. Spread your legs apart! YES! You can place your hands on the insides of your knees to increase the stretch manually.
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• Adductors [4]The great revealer of secrets. All details inside. Squat with your feet flat on the ground about a foot apart (30 centimeters). Turn your toes slightly outward and place your elbows on your thighs. Finally, push your legs outward with your elbows and show us your secrets! Note: You can still push out with your elbows and conceal your groin by strategic positioning of your hands. I choose not to, only to piss you off. Females: Hi, what's up?
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• Adductors   [5]Similar to the previous stretch, something Spike might like doing   one day on the can. Spread your legs a little wider than hip width apart,   keep your feet flat on the floor. Point your toes outward at and try to form   a 180 degree angle with the heels facing each other. Now, just place your   hands on knees, bend at the hips, and lower your chest toward the floor while   keeping your back flat. Use your hands to push your legs outward and feel   the fun begin.
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• Adductors   [6]Big Dallas once said I looked like a frog sprawled on a dissection   pan when doing this stretch. Someone else took a double take, thinking I was   doing something naughty at first. Nonetheless, this is my favorite pre sidesplit   stretch because it ends up being a straddle split with knees bent. Kneel down,   your toes pointing out to the sides and your elbows resting on the floor;   Spread your knees as far as possible. If you want to try a variation, lower   your chest towards the ground and extend your arms out forward. In any variation,   keep your knees and hips in a straight line, meaning: Keep your butt back.
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• Adductors [7]This is like a martial arts split pre lunge thingy. It's like a forward lunge except it stretches your adductors. How? Spread your feet apart into a front stance. Now just turn your rear foot outwards 90 degrees and lean forward! Keep both feet in line as your press down that right hip. YEAH!
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• Adductors [8]A variation of the previous stretch, except we need something to place our front foot upon. Slide the rear leg backward, the rear foot pointing outward 90 degrees just like before. Keep your balance and put some weight on that rear hip, feeling the stretch in the adductors of the base leg.
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• Adductors   [9]I swear, this stretch just seems odd to me, but it works. Find a   suitable chair, preferably one that doesn't have a digestive tract. Place   one foot on the seat of this non-carnivorous chair, bend at the lower back   and drop your hands to the ground.
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• Adductors [10]HOLY HIGH BRIGHTNESS BATMAN! Well, this is actually a post sidesplit type stretch. It's the toes upward sidesplit. Anyway, just sit down and extend your legs. Then spread them while keeping your torso and toes up. Yeah, I hope you didn't get your hopes up.
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• Adductors [11]More information about entering the sidesplit can be found in the Isomteric for splits section. As described earlier: Feet, knees, and hips all in a straight line. Your pelvis is pushed forward and good posture is maintained.
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• Adductors [12]A back view. The toes stay pointing forward throughout the stretch.
• Adductors [13]In the final position, the soles of the feet are usually flattened on the floor. This is what a final sidesplit should look like.
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• Quadriceps
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• Quadriceps [1]Duhhhhhhh, hello everybody! Lie face down, bend one knee and grab the ankle visiting your rear with the adjacent hand. Pull your heel towards your buttocks and imagine pulling your tailbone between your legs: Meaning your pelvis needs to rotate backwards. However, do not arch your lower back. Your legs should be touching and hips squared! Feel the squeeze in the quad.
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• Quadriceps [2]Just like the stretch we previously discussed, except lying on the side with legs touching. Bend your knee back and grasp that ankle! Pull your heel toward your rear: And just as before, no back arching or pelvis twisting; But, still imagine pulling your tailbone between your legs as it rotates backward.
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• Quadriceps   [3]The classic, standing quadriceps stretch. Now, there are two ways   to do this. You can hold onto the foot of the stretching leg with the adjacent   hand or cross and hold with the opposing hand. It's your choice. Personally,   I prefer crossing with the opposing hand. If you hold onto the stretch with   the same side setup, keep your base leg straight, the medial sides of the   legs in contact with each other, and imagine pulling your tailbone between   your legs by pushing your pelvis backward: Without arching the lower back   or twisting the pelvis.
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• Quadriceps [4]Like the previous stretch except with a cross setup. Remember to focus on maximally stretching the quadriceps.
• Quadriceps [5]Neat stretch, if I do say so myself. Just place the top of one foot onto a support structure and start dipping down by bending the support leg. Keep your legs close, rotate the pelvis backwards without twisting it, and don't arch your lower back.
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• Quadriceps [7]Squat down and assume the position. Grab your back foot and pull your heel toward your rear. Maintain parallel alignment between your hips, knees, and feet of both legs. Do not arch the lower back, twist the pelvis, or place excessive weight on the knee resting on the floor. You might need to support yourself with something on this stretch.
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• Quadriceps [8]Kneel with your knees touching each other and the toes pointing backward. Lean backward, supporting yourself with your arms, and squeeze your glutes pushing your hips forward. Do not allow your knees to rise off the floor. Now, as for a small amount of controversy: Is it okay to allow your knees to spread outward? Some say, NO! Others say, SURE! I say, try and see for yourself which you like. I've done it with my knees spread for years - never a problem.
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• Quadriceps [9]The advancement of the previous quad stretch. You first lean back on your elbows, then on your back - minimizing back arch. Remember again to keep your knees from rising off the floor, this is more of a problem when the knees are near each other as opposed to when they are spread outward.
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• Quadriceps [10]The final development of the previous two stretches. Keep your knees from rising and try your best to minimize back arch.
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• Hips and Glutes
• Hips and glutes [1]This is the standing front lunge stretch. With your feet shoulder width apart and toes pointing forward, take a deep step forward locking out the back knee. Do not let the front knee go past it's ankle, if this is happening step further out. Drop your weight down slightly and feel the hip flexor of the rear leg stretch as well as the upper thigh of the front leg. Great stretch.
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• Hips and glutes [2]Staple stretch! We have staples in our diet like oatmeal. We have staples in our tricking like the 540 kick. And we have staples in our stretching, like this stretch. This is also part of the pre front splits series of stretches. Bend one knee in the front and the opposite knee behind you on the floor. Roll your back foot under so the top of it rests against the ground. DO NOT let your front knee bend past it's ankle. The front ankle should always form a 90 degree angle with its knee or be further than the knee. Feel the quality of a premium hip stretch!
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• Hips and glutes [3]GREAT GODS OF GLUTES! [3G]Tormentor. Look guys! I'm on a clan! .:.[3G].:.T0rm3nt0r! I'm so 1337! No. No. Please no... Anyway: Lie on your back and bend one knee, pull it across the body to the floor. Keep your elbows, head, and shoulders flat on the floor.
• Hips and glutes [4]Like the previous stretch, except your leg is extended! Remember to keep your elbows, head, and shoulders flat on the floor.
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• Hips and glutes [5]Now we've reached the beginning of the toad series of stretches. A bunch of gnarled up legs. Toad. Lie down on your backside, knees bent, and hands underneath your head. Hook one leg OVER the other, use this same leg that's over the other to force the inside of the bottom leg to the floor. And yeah, keep your elbows, head, and shoulders flat on the floor.
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• Hips and glutes [6]DIE! Bend both knees and place one ankle over the other's knee. The leg underneath will push the leg on top of it toward your face. Feel the ass fibers elasticizing! Keep your head, shoulders, and back flat on the floor. Yep.
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• Hips and glutes [7]Lay down and extend your arms to the sides. Keeping your elbows, head, and shoulders firmly flat on the floor: Bend your knees together on one side.
• Hips and glutes [8]Just like the previous stretch with both legs extended! These stretches will likely stretch your lower torso a bit too.
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• Hips and glutes [9]Sit down and cross one leg over the other. The leg that crosses over - yep - slide it's heel TOWARDS your rear. Now, turn over and place your opposite elbow on the bent knee. Look over your shoulder, turning your trunk and pushing the knee with this renegade elbow!
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• Hips and glutes [10]Just like the previous stretch except the base knee is bent.
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• Hips and glutes [11]DOWN! Bring one leg up bent, pulling it's foot to your opposite shoulder with one hand and keeping the other hand on it's knee. Keep your shoulders and back flat on the floor - you may bring up your head.
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• Hips and glutes [12]Just like the previous stretch, except pull the foot down towards the other side instead of the other shoulder. You will likely need to pull much harder on the knee to get the optimal stretch.
• Hips and glutes [13]This is an upright variation of the previous stretch, so keep the back straight! Hook your knee with the same side elbow and grasp your ankle with the opposing hand. Pull your foot to the opposite shoulder.
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• Hips and glutes [14]This is a standing variation of a previous stretch. Bring one knee straight up, and pull it's foot and the knee itself into your body. Feel the stretch pulling the glute muscles. Hope your balance isn't shoddy.
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• Hips and glutes [15]Cross one knee over the other while sitting on the ground. Now just lean forward without rounding the back. Pretty cool eh?
• Hips and glutes [16]One of my personal favorites. Find a seat and place on leg over the other's knee. Keep the knee on top parallel with the ground and lean forward, resting your weight on the medial part of that leg.
• Hips and glutes [17]TOADRIFIC! Bend one leg so it's foot points to the opposite side. Cross the other leg over the front of this leg, keeping it's foot flat on the floor. Bend your upper torso forward, and try to set your head on the bottom knee.
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• Hips and glutes [18]Place your outer thigh, calf, and ankle on the surface of a structure. Lean forward to stretch if you are distanced from the object.
• Hips and glutes [19]You can also bend the base leg and approach closer to the platform for a different feel on this stretch
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• Hips and glutes [20]A seated variation of the previous two stretches. It stretches the same. Sit and cross one leg over the other's knee. Push the crossing leg's knee down and bend forward. The leg resting on top should be parallel with the floor.
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• Hips and glutes [21]This is like, zen shit right here. Place both your feet as high as possible on the opposite thighs, turning the soles of your feet upward. The higher you place the feet, the greater the stretch.
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• Hips and glutes [22]Stand and cross one leg over the other at the knee. Bend your knees and push your rear out to the side, feeling the stretch in the... rear.. hah! You can also increase the distance the crossing leg adducts as another means of increasing the stretch.
• Hips   and glutes [23]Like the previous stretch without the cross. Simply   bend the knees slightly and push one glute out to the side until you feel   the stretch. You might have to straighten the knee of the side being stretched.
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• Upper body

   

  Lower torso
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• Lower torso [1]Let's start this with a bang! A COBRA mustang! I mean. Cobra stretch? Lay flat on your belly, place your hands facing forward on the floor by your hips and press down while raising your head and trunk. Arch your back and squeeze the glutes to prevent excessive compression of the lower spine. Oh man, A1 Abdominal stretchage!
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• Lower torso [2]Kneel with your legs slightly apart and parallel to each other. Arch your back while squeezing the glutes and push your hips forward. Slide your hands onto your heels and push it out! This will also stretch your shoulders.
• Lower torso [3]Don't overdo this stretch, please. AMBULANCE! AMBULANCE! AMBULANCE! Spread your feet about three feet apart (a meter) and place your hands on your hips. Squeeze the glutes and push your hips forward as you arch backwards. Slide your hands down as you increase the amplitude of the stretch. WARNING: Again, be careful while performing this stretch - and come out of it slowly!
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• Lower   torso [4]This is like the hamster in the roll ball stretch. Rocking   chair? Half moon? Just lie face down and bend your knees back. Grab a hold   of both ankles with your hands and lift your chest and knees off the floor   while contracting your buttocks muscles. Some yoga practitioners can do this   resting the soles of their feet on their head.
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• Lower torso [5]Beginners bridge: Bridging for dummies. Lie on your back with your heels close to your hips. Set your hands on the floor next to your neck like you are going to do a kip up with your fingers pointing toward your feet. Raise your trunk up and rest your forehead on the floor.
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• Lower torso [6]Just like the bridge previous to this bridge, except you will raise one arm at a time and place your forearms on the floor.
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• Lower torso [7]ADVANCED DUNGEONS AND DRAGONS BRIDGE! Same as the previous bridges, except you raise yourself until your wrists are parallel with your shoulders. Push your armpits out, keep your head in, and close the gap between hands and feet while keeping your knees and arms straight.
• Lower torso [8]MEOW! Kneel like an animal with the toes pointing behind you. Round your back. Feel the OPTIMAL stretch. Yes, OPTIMAL.
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• ower torso [9]Here is an example of a stick stretch! YAY! This stretch works the same as the previous stretch except you will hold onto a stick that is hooked behind your knee.
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• Lower torso [10]The slump in chair stretch. While seated on something extend your torso, bend at the hips, and lower your stomach BETWEEN your thighs.
• Lower torso [11]This is the most popular stretch for people nearly falling apart. Just lie on your back, grab behind your thighs - NOT IN FRONT - and pull your knees toward your chest and shoulders. Elevate your hips off the floor.
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• Lower torso [12]Raise your legs up in a squat position so your knees almost rest on your forehead. Support the weight of your hips with your hands. This also stretches your neck; However, avoid excessively bending the neck.
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• Lower torso [13]This is cool stuff isn't it! Raise your legs to a vertical position. Support yourself by placing your hands on the lower back. Now, keep the legs straight and spread apart while lowering the feet to the floor. You can also do this with your feet together. Once again, this stretches the neck so avoid crushing it. Oh - and this can stretch the hamstrings too.
• Lower torso [14]The same as the previous stretch except with the legs together.
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• Lower torso [15]Yes, this chair stretch is great for you kids still in school, or you poor peeps with a desk job. Just sit up straight in your chair and turn to one side by use of your hands. Pull your leading elbow into your body. Keep your feet flat on the floor and rear in the seat.
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• Lower torso [16]Side bends, NON DYNAMIC THIS TIME. Just spread your legs, hands behind your head with the ELBOWS BACK, and bend your upper torso to the side from the hip. THIS IS NOT A HAMSTRING STRETCH - stretch your sides. If you have to, keep a very subtle bend in the knees to prevent your hams from getting missiled. You can even sit with your legs crossed if you wish.
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• Lower torso [17]The previous stretch with one arm resting on the adjacent leg and the other reaching over the top.
• Lower torso [18]Kneel and extend one leg to the side with the toes pointing to the side too. Raise your arms sideways and bend to the extended leg from the hip. The corresponding hand rests on the extended foot and the other hand says Hi, how are you? as it reaches over the ear.
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• Lower torso [19]Pee in your pants. Actually, just bend over with the legs relatively straight and imagine pushing out behind you with the lower back.
• Lower torso [20]GOOD MORNING NEIGHBOR! Stand with your feet slightly apart and interlock your hands overhead. Then drop to one side. Keep your shoulders in contact with your ears while you do this, like a skull sandwich.
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• Upper back
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• Upper back [1]OH YOU SNAKE IN THE GRASS! Anyway, kneel on all fours while extending your arms forward. To properly feel the stretch press your elbows and forearms hard against the ground while the chest lowers. It could help to bring your knees closer up.
• Upper back [2]Easy. Sit and wrap your arms behind your knees, then lean forward and pull back while keeping your arms tight.
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• Upper back [3]A classic lat stretch. Grab hold of a sturdy object below hip height. Take a step back and drop your rear while you hold on. Feel the stretch isolate on one side of the back (lat) and continue to pull. You can even push away with your legs to further increase the intensity of the stretch.
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• Neck [1]This is like a tragic crunch! Lie on your back with both knees bent. Place your hands behind your head and pull your chin towards your chest. That's all there is to it!
• Neck [2]Interlock your hands behind your head and pull forward. Rest your chin on your chest and keep your shoulders depressed.
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• Neck [3]The body boner! Simply extend your legs vertically and support the position by placing your hands on your lower back.
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• Neck [4]It just keeps getting better doesn't it? Well, start in the position from the previous stretch and slowly lower your knees to a resting position beside your head. Bring your chin to your chest by pulling the thighs in with the hands. Your knees and shins should rest on the floor.
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• Neck [5]Here's a great stretch for the lateral neck. Get a chair and grasp the edge of the seat with one hand - hold tight. Place your other hand on the opposite side of your head and pull it towards that side. This stretch can also be done standing, although I find it less effective.
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• Neck [6]Place both arms behind the back with one grasping behind the elbow of the other. Now, just lower your head toward the GRASPING arms side. Cool huh? This also stretches the posterior shoulder region. If you are bald, you will look cool doing this stretch.
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• Neck [7]Finally, a stretch for the anterior neck. Just lean your head back and gently pull backward. Great stretch for sword swallowers... And sword swallowing tricksters.
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• Neck [8]This stretch is another logic point for those twisting tricks; Because looking over your shoulder is an important part of twisting! Just push the neck to the side... I hope I don't have to tell you to gently push the neck instead of driving it.
• Pectorals
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• Pectorals   [1]For my first pectoral stretch, I will need a chair from the audience!   Okay, you will need the top of the chair at mid chest level. If your chair   is too high - fix it - or find another stretch. Simply lock your hands together   behind your head and lean back while pulling your arms backwards. This stretch   can be excessively vicious for the back ribs, so consider placing a towel   on the edge or adjust the stretch to avoid this discomfort.
• Pectorals [2]This is the king's chest stretch! Kneel on the floor and interlock your forearms together. Rest them on the seat of the chair with your head dropping below the surface. Let your chest and head sink to the floor.
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• Pectorals [3]Rest your forearm on the edge of a wall, making a 90 degree angle with your elbow and turn. Different regions can be stretched simply by moving the hand up and down the wall (changing the angle). You can also do both arms at once if you have this luxury. This is my personal favorite chest stretch
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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!
• Shoulders
• 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 [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.
• 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 [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   [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!
• 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 [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 [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   [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.
• 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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• Arms and wrists
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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 [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.
• 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 [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!
• 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 [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 [7]Do I really need to describe this? Just push down on the back of one hand with the other!
• 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 [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 [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 [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 [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 [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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