A great Stretch Regimen for anyone!
Monday, June 25, 2012
Hi guys, so my exercise routine was interrupted unfortunately,, but I did notice that cutting out soda, and the extra workouts made me lose 8 POUNDS in less than two weeks. That made me pretty happy.
Today I thought I'd share my stretching routine with you that I used when I was a brass leader in marching band. We would often spend 8 hours a day marching and running with heavy instruments all summer. I have never been more fit than when I did marching. I was put in charge of a group of guys with more upper body strength than me so I was under constant pressure to improve my upper body strength and stamina to outmatch them. I added some other things to my stretches to make that easier.
Stretches are extremely important in preventing you from pinching nerves and being in more pain, but they were also necessary to stop pain when you have muscle soreness already. I always know I will feel more hurt if I don't stretch before a workout, so do it whenever you are about to do anything that will exert a lot of effort.
Here's the marching stretch:
= Start standing straight forward, feet slightly apart.
= Extend your foot forward without bending. Rest it on the heel. Stretch your toes back towards you. This is called a Heel.
In this position, now lift your heel and bring your toes down to touch the ground, heel still in the air, pointing toes forward. This is called a Toe.
Each rep consists of a Heel and a Toe. Do 4 of these for each foot.
= Next you do Up-Down. Lift yourself up on the front of your feet and lift your body, then drop back down each second.
Each rep consists of an Up and Down and you do eight of these.
= Rotate the shoulders front and back. You do four rotating forward and four rotating backwards.
Then you rotate the neck in a circle left, and rotate in a circle right, four to each rotation.
= Then we do a stretch down. Roll your head down towards the chest. After about two seconds, you add the shoulders, slouching forward, with a slight downwards tension. Then roll your chest downwards with it, bending forward. Then you roll your back down as well, coming to bend down as much as you can at the hips.
Reach for your toes and relax. Give yourself 8 seconds that way and then roll back up. Back, Chest, shoulders, head- until you are standing forward again.
= Torso stretches. With body straight, you turn your upper body counting to four seconds, then hold for four seconds to bend as much as you comfortably can in that direction. then four seconds to return forward, and you repeat on the other side.
There are two other exercises I had to tacked on with this in my marching.
=One was a thigh stretch, where I pulled up my foot with my hand and stretched my upper leg as far behind as comfortable tension allowed a couple times.The next one was for my biceps which got the most abuse.
=Reach one arm behind your back, elbow towards the sky like you're scratching your back. Reach your other arm the other way with the elbow down. I linked arms and stretched my arms a little bit.
If that's not possible its just important to stretch both arms this way, elbow up and elbow down because it will prevent pain in your arms, shoulders and shoulderblades, and upper chest area.
And you're done!
That's a lot to read I guess but I have always stretched this way and it helps so much. If you're not sure the best way to stretch before an exercise this has always worked well for me. Good luck to everyone today!