Before going into actual strength or weights training I thought stretching and flexibility would be in place. Everyone could use some more flexibility. So:

Today: Working towards the splits

Basically there are 2 main areas of flexibility: legs, and back.

To increase them both this is a nice and handy program that you can do in about 30 mins. about 40 including the warmup.

First, to get out of bed in the morning do a bridge, hold for 15-20 secs doing your best, then relax and follow your usual morning routine, do the bridge again before going to bed.

The following program is aiming at doing splits. Yes, you can. Try it and then tell me if it works.


It's much like weight lifting. To get gains you have to work very hard. But to maintain you don't have to do quite as much.

Do a stretch until you begin to feel main. Breath in through your nose out through your mouth and relax. Wait until it does not hurt and then push out a little farther. Repeat. Do it as long as you want. The longer you spend the faster you will see results. I don't like spending much time on stretching so I prefer to get people flexible quickly and then help them to maintain it.

There is nothing special about stretching.


THE PROGRAM:

First it is important to follow some simple rules if you want to increase flexibility.

1. Stretch after working out to improve flexibility.
2. All movements should be done slowly while stretching.
3. Never Bounce "balistic stretching" you will get gains but it will increase the risk of injury dramatically.
4. Do not force a muscle to go beyond its range of motion.
5. Expect pain but it should not be extreme.
6. If you suffer a pulled or strained muscle rest a few days before attempting to stretch for flexability again.
7. as for times to hold stretch. minimum of 60 sec. unless you get stabbing type pain then stop the stretch or relax it a bit. Hold the stretch as long as is necessary. If you start it and it is hard for you hold for a minute and see if you can increase the stretch, keep trying hold, stretch, hold stretch to work your way down. once you feel you have made sufficient progress for the day you can stop. I'd say 1 to 5 minutes as a guildline but you have to learn to listen to your own body.
8. Breath deeply when stretching, Breath out as you go down into the stretch and continue to breath deeply.


First stretch
Sit on the floor with both legs directly in front of you both feet should be touching. Pull your self down to your knees using your arms. (if this is difficult wrap a rope or belt around your feet and use that to pull down.) Hold position for 5 minutes or until pain subsides. Then pull down until chest is against the knees (or as close as you can). Try not to arch your back. continue this for as long as you want up to about 30 minutes DO not bend knees

Second stretch
Stand place legs together. place left leg behind right and pull yourself down to touch your toes. then switch legs and repeat.
Do not bend knees any more than necessary.

Third stretch
Sit on your feet in the kneeling position. and simply lie back until you are lying on the floor. Do this very slowly until you are sure you can do this with out injury. Hold position until pain subsides and go further down. Hold for 1 to 5 minutes once you are able to lie all the way down on the floor. (if you have knee problems be very careful with this stretch) This stretch have -when hold long enough- a VERY relaxing effect on your entire body.

fourth stretch.
Sit and place both soles of your feet together. pull the feet towards you and push down on your knees until they touch the floor. Then try to put your nose to the floor.

fifth stretch
Sit on the floor put legs as far apart as possible. Place left arm behind you palm flat on the floor put right arm in front palm on floor. Lift yourself and slide your left heel straight out as far as you can. Hold position and place both hands behind palms flat.
Keep back straight and lower down to the middle until chest is flat to floor then go down over the left and right legs. Hold for 5 minutes or until pain subsides. Then swith hands left hand in front right hand behind. Lift and slide the right heel out straight.
Make sure to keep the other leg stationary. Repeat above.

NOTE: after you are done stretching pull yourself backwards and let your legs come together then use your hands to lift them up at the knees and shake them a bit to warm them up before standing.
Do not bend knees DO NOT BOUNCE!!!!!