Philippa S 3/7
This is for those having problem committing to 14 days of stretching. It doesn't matter what you sport is there is a stretch out there for you. For this challenge you need to google your sport with the word stretch after it. Find the at least 3 stretches that will be MOST beneficial to you to improve your game. Practice for 10-30 mins a day for one week. Simple right.
Daily Stretching for one week Challenge rules
- Not all types of physical activity are suitable for everyone. Users take Challenges and training advice at their own personal risk.
Recent advice
From
Carol A
“I always manage to fit in a good stretchout every morning, usually starting with stretching my arms above my head, reaching up to the ceiling holding for about 10 sec, then bringing my arms down and stretching forwards from my waist then down to touch my toes, I usually incorporate some yoga poses too.”
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Philippa S 2/14
Philippa S 1/7
Philippa S http://www.24fightingchickens.com/2008/09/08/30-days-to-greater-flexibility/ -->I've found this article on dynamic and static stretches for Karate practitioners...
They are:
Warmup: Leg swings x10 each leg (first swinging front to back and then side to side and gradually getting higher each time)
Outward hip rotations (where you bring your knee up in front and then rotate it out to the side as if you were stepping into the bath...) x10 each leg
Inward hip rotations (opposite to above) x10 each leg
Static stretches: Sit on floor with legs apart; try and touch your nose to your left knee, then to your right knee, then to the floor in the middle (hold for 20-30 seconds each time)
Butterfly stretch (hold for 20-30 seconds)
Try perform the splits (but only go as far as is comfortable!! - Hold for 20-30 seconds)
The article also recommends skipping for 5 mins as a warmup prior to static stretching... I might have to invest in the skipping rope I've wanted for so long!! :-p Am going to try this routine in the mornings and see whether I find it effective :-)
Eunice Y encouraged this.
And another one; with pictures this time :-) http://www.keithgeyerkarate.com/stretching.html
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Jd W Days 4 to 7 complete - going to keep this one up I think!
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