31/01/23 20:04:54
@bjj @lachlan-giles @health
- States there’s no great evidence for static stretching.
- 1 min stretch per muscle group. Kind of just increasing the elasticity and not letting it return to its tightened shape. Creep deformation.
- Passive and active range. Active range, trying to put foot to head (without pressure).
- Hip external rotation:
- Stretch: Knee outside foot across. 90 degree hip stretch.
- Foot towards outer shoulder, rather than across midline.
- Bringing shoulder and chest down towards foot.
- Actively: put hand up and try and externally rotate to touch foot off hand.
- Hamstring:
- Lie on back, leg up, use belt if needed (preferably hand on toes) and pull toward you.
- In combination with hip flexor stretch, dropping down hips, leg out in front (front splits). Toes pointed.