Stretching

Qarol

Nervous to start a topic in this group of badass ladies, but I'm trying to work out a more robust stretching routine for before and after. I'm doing some basic stretches now, but I feel like I could/should do more.

I'm stretching arms, quads, hams, and then that hip flexibility stretch that GlaDOS sent me from the 5x5 program to help with squats. I feel like a frog ready to take flight.

Just curious what everyone else does...

_GlaDOS_

I feel like I need to do more stretching than I do. My hips feel like they are getting tighter. Ha! Going to see if I can do some short yoga/stretching on my off days, but not sure exactly what I'll be doing.

For now, I do the hip flexibility stretches, runner's lunges (I'm not sure that's what they are called, actually), side lunges, and some upward dogs. Pretty much all for hips and hamstrings. I stretch my arms and back a bit, but I would like to try shoulder dislocations (http://stronglifts.com/shoulders-dislocations) to help with my flexibility for the low-bar technique.

aj_31

I'd like to know about the hip flexor stretches that you are doing. My right hip flexor is so tight it hurts to squat. Can you tell me about them or share a link? If not I can give you my email address.

Qarol

I'd like to know about the hip flexor stretches that you are doing. My right hip flexor is so tight it hurts to squat. Can you tell me about them or share a link? If not I can give you my email address.

ha...I should have just included the link. My bad.

http://stronglifts.com/squats-improve-hip-flexibility-exercise/

aj_31

I'd like to know about the hip flexor stretches that you are doing. My right hip flexor is so tight it hurts to squat. Can you tell me about them or share a link? If not I can give you my email address.

ha...I should have just included the link. My bad.

http://stronglifts.com/squats-improve-hip-flexibility-exercise/

Thanks I'm going to give this a try.

a_stronger_steph

Thanks for the hip stretch link! I think I definitely need to incorporate those into my stretching.

One thing I also like (especially on deadlift days) is a good lower back stretch. Usually I just do child's pose but sometimes some of these: http://www.fitsugar.com/Stretches-Relieve-Lower-Back-Pain-Open-Tight-Hips-409369

I also have tight IT-bands so I stretch those whenever I remember to, but that's probably not too generally applicable.

irridia

I also have tight IT-bands so I stretch those whenever I remember to, but that's probably not too generally applicable.

Me too, bad enough that I have numbness from hip to little toe and have since 02. I have some that I do that help (so you'd think I'd be religeous about doing them... Right?) ugh! I hate stretching, I know it makes me better, I know that it is criticle especially at my age but I will slack off on them until I can't move at all. I'd rather try to dead 230 w/out warming up than stretch!

Important things I've learned through physical therapy (pilates based). A huge reason that we have hip flexor issues is that we sit all day and that our transverse abdominus is weak.

The lifts we are doing, do work the transverse, so cobra is a good stretch for them. Also locust pose but I do it inverted so I can use gravity to help me do the stretch. Then there's some weird ones that look like a booty shake and one that looks like a frog with a problem. Those two are ones that I do either before or in between sets.

I will try to find the vids for the others I do and post them when I get home.

CakeFit21

Hey guys, we do a lot of stretching from mobilitywod for crossfit.

Here is a video specific to the hips for helping your squat. These don't feel amazing but they really help you get low. I have noticed, (my coaches have noticed too!) a huge difference in my hip flexibility/squat position since practicing these more often.

http://www.youtube.com/watch?v=Lo59eqVip6I&feature=endscreen&NR=1

There are a TON of videos here. It's a really amazing resource.

_GlaDOS_

Hey guys, we do a lot of stretching from mobilitywod for crossfit.

Here is a video specific to the hips for helping your squat. These don't feel amazing but they really help you get low. I have noticed, (my coaches have noticed too!) a huge difference in my hip flexibility/squat position since practicing these more often.

http://www.youtube.com/watch?v=Lo59eqVip6I&feature=endscreen&NR=1

There are a TON of videos here. It's a really amazing resource.

Thanks Cakes! Those look like some good ones in that video.

Rae6503

I am horrible and don't stretch, but I'm naturally pretty flexible and have never had to do anything to maintain that.