I’ve been working on these for years. They’re not easy, but it’s great for back and shoulder flexibility. They also serve as a compliment to planche training as they stretch the trapezius muscle which gets so much strain in a planche. Also the video serves as a nice departure from the usual guys getting ripped videos, with a chick showing off what flexibility looks like.
running and ageing
CNN Health Minute has an interesting article on running as people age. No need to hang up your running shoes as you ageThey point to the weekend warriors, who don’t stretch, and exercise regularly, who go out and play tennis, football, or basketball like they did when they were in their twenties, and end up in the hospital with knee and other joint injuries.You’ve heard me say it before, it is more and more crucial as you age, to stretch and stretch seriously. And put real time into it, warm up slowly, and cool down slowly. Stretching the joints related to running in all directions, and with slow, deliberate, and sustained intensity before, during, and after the workout is key. This maintains joint health, which helps those joints continue to do what you’re asking them to do. Of course a balanced diet is important too. Keeping your overall bodyweight down, puts less stress on the joints, even when you’re not working out. Remember, working out taxes the joints causing them to tighten. Running especially causes this to the hamstrings. That means you need to stretch more than someone who doesn’t run. Plain and simple.
Introducing The Wall Walk
This is an exercise I learned from my gymnastics teacher. If you can do a wall walk to start, try getting into the basic backbend or wheel as they call it in yoga. From there lift one hand for five seconds, put it back. Lift the other hand for five seconds, put it back. Then lift a leg, then the other leg. Try to remain fully inflated, and stretch through your upper back as much as possible. You want the pressure on your arms and shoulders, not your lower back. Good luck!
Gymnastics – tick tocks
Tick tocks are a way to exercise the upper back and shoulder muscles, and also work your shoulder and back flexibility. Try to work up to the by doing the yoga wheel first. Push up into your shoulders… As you progress, do them as slowly as you can, this builds up a lot of your stabilizer muscles.
aced: yoga pigeon pose
I finally aced this yoga pigeon position. Of course there are plenty of ways to go deeper into this. I’ve seen dancers grab the ankle above the head. That would be a good 8 to 12 inches deeper into this. But I’m happy, as I was able to switch hands!!
Happy Shoulder Stretching New Year!
I know how everybody likes to avoid, or just slack on their stretching. I do it too. But you know, stretching is important! Flexibility promotes circulation, and nutrients at the joint, and discourages injury. My personal feeling is it helps muscle to recover and grow quicker too, though I’m not sure if this is scientifically proven. Anyway, on to the good stuff.
First stretch is to work each shoulder in opposite directions. This picture is the basic version. Even you big guys out there who lift a lot (or should I say especially you guys) should be doing this.
Once you work your fingers together doing this, you’ll eventually be able to touch your fingers together like this:
An advanced version takes it further, so you grab the whole hand as far as possible:
I’ve seen it done where people actually can grab the opposite wrist. I’m not there yet, but hey, it’s worth trying!
Next is your basic backbend. When you do this push the weight up into the shoulders as much as possible to reduce strain on the lower back:
We’re not done yet. There are still two more ways that I know of to stretch the shoulders. This next one is a great opposing stretch if you work the pecks a lot. This really stretches straight across the front of your chest. It also stretches the elbow joint. I should know the name. It will feel like the hamstring of your arm if you will, which really doesn’t get stretched very often:
Obviously you can use as long a piece of rope as you need to. I’ve seen younger people touch the hands together. So there is really no limit to how flexible you *COULD* be here.
Last but not least, let’s work the shoulders for the illusive manna move. This stretch will feel uncomfortable at first, because you may have never stretched your shoulders this way before.
And that’s it. Over and out, and Happy New Year. Good luck with all your training in 2008!