How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise

Rule #1: Avoid “white” carbohydrates

Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.

Rule #2: Eat the same few meals over and over again

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:

Proteins:
Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
Pork

Legumes:
Lentils
Black beans
Pinto beans

Vegetables:
Spinach
Asparagus
Peas
Mixed vegetables

Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet.

Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.

Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day:

10am – breakfast
1pm – lunch
5pm – smaller second lunch
7:30-9pm – sports training
10pm – dinner
12am – glass of wine and Discovery Channel before bed

Here are some of my meals that recur again and again:

breakfast-wince.jpg
Scrambled Eggology pourable egg whites with one whole egg, black beans, and microwaved mixed vegetables
lunch-wince.jpg
Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole (Mexican restaurant)
dinner-wince.jpg
Grass-fed organic beef (from Trader Joe’s), lentils, and mixed vegetables
pizza-wince.jpg
Post-workout pizza with extra chicken, cilantro, pineapple, garlic, sundried tomotoes, bell peppers, and red onions

Rule #3: Don’t drink calories

Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice. I’m a wine fanatic and have at least one glass of wine each evening, which I believe actually aids sports recovery and fat-loss. Recent research into resveratrol supports this.

Rule #4: Take one day off per week

I recommend Saturdays as your “Dieters Gone Wild” day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. I make myself a little sick and don’t want to look at any of it for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t downregulate from extended caloric restriction. That’s right: eating pure crap can help you lose fat. Welcome to Utopia.

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Huey’s Slow-Carb Scrambled Egg Breakfast

Huey’s Slow-Carb Scrambled Egg Breakfast
“A terrifically fast and simple breakfast that will keep you going until noon.” —Huey Davies, www.litelifestyle.com
INGREDIENTS:
½ can of black beans
2 medium eggs
2 Tbsp of medium chunky salsa
½ Haas avocado
DIRECTIONS:
1. Place the black beans in a pan and set to low heat.
2. Break the two eggs in a bowl, add a splash of water, and beat them with a fork.
3. Heat a frying pan on medium heat with some vegetable oil.
4. When the pan is ready, cook the eggs until there is no liquid visible.
5. Pour the scrambled eggs and black beans onto a plate. Add the two Tbsp of salsa to
the eggs, and the half of avocado. Enjoy!
ACTIVE COOKING TIME: 5 minutes
TOTAL TIME (START TO FINISH): 7 minutes
SERVINGS: 1

WWW.FOURHOURBODY.COM

Stretching and Flexibility – Types of Stretching

Stretching and Flexibility – Types of Stretching

by Brad Appleton

<brad@bradapp.net>
http://www.bradapp.net/

Types of Stretching

Just as there are different types of flexibility, there are also different types of stretching. Stretches are either dynamic (meaning they involve motion) or static (meaning they involve no motion). Dynamic stretches affect dynamic flexibility and static stretches affect static flexibility (and dynamic flexibility to some degree).

The different types of stretching are:

  1. ballistic stretching
  2. dynamic stretching
  3. active stretching
  4. passive (or relaxed) stretching
  5. static stretching
  6. isometric stretching
  7. PNF stretching

Ballistic Stretching

Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. This is stretching, or “warming up”, by bouncing into (or out of) a stretched position, using the stretched muscles as a spring which pulls you out of the stretched position. (e.g. bouncing down repeatedly to touch your toes.) This type of stretching is not considered useful and can lead to injury. It does not allow your muscles to adjust to, and relax in, the stretched position. It may instead cause them to tighten up by repeatedly activating the stretch reflex (see section The Stretch Reflex).

Dynamic Stretching

Dynamic stretching, according to Kurz, “involves moving parts of your body and gradually increasing reach, speed of movement, or both.” Do not confuse dynamic stretching with ballistic stretching! Dynamic stretching consists of controlled leg and arm swings that take you (gently!) to the limits of your range of motion. Ballistic stretches involve trying to force a part of the body beyond its range of motion. In dynamic stretches, there are no bounces or “jerky” movements. An example of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists.

Dynamic stretching improves dynamic flexibility and is quite useful as part of your warm-up for an active or aerobic workout (such as a dance or martial-arts class). See section Warming Up.

According to Kurz, dynamic stretching exercises should be performed in sets of 8-12 repetitions. Be sure to stop when and if you feel tired. Tired muscles have less elasticity which decreases the range of motion used in your movements. Continuing to exercise when you are tired serves only to reset the nervous control of your muscle length at the reduced range of motion used in the exercise (and will cause a loss of flexibility). Once you attain a maximal range of motion for a joint in any direction you should stop doing that movement during that workout. Tired and overworked muscles won’t attain a full range of motion and the muscle’s kinesthetic memory will remember the repeated shorted range of motion, which you will then have to overcome before you can make further progress.

Active Stretching

Active stretching is also referred to as static-active stretching. An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles (see section Cooperating Muscle Groups). For example, bringing your leg up high and then holding it there without anything (other than your leg muscles themselves) to keep the leg in that extended position. The tension of the agonists in an active stretch helps to relax the muscles being stretched (the antagonists) by reciprocal inhibition (see section ).

Active stretching increases active flexibility and strengthens the agonistic muscles. Active stretches are usually quite difficult to hold and maintain for more than 10 seconds and rarely need to be held any longer than 15 seconds.

Many of the movements (or stretches) found in various forms of yoga are active stretches.

Passive Stretching

Passive stretching is also referred to as relaxed stretching, and as static-passive stretching. A passive stretch is one where you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus. For example, bringing your leg up high and then holding it there with your hand. The splits is an example of a passive stretch (in this case the floor is the “apparatus” that you use to maintain your extended position).

Slow, relaxed stretching is useful in relieving spasms in muscles that are healing after an injury. Obviously, you should check with your doctor first to see if it is okay to attempt to stretch the injured muscles (see section Pain and Discomfort).

Relaxed stretching is also very good for “cooling down” after a workout and helps reduce post-workout muscle fatigue, and soreness. See section Cooling Down.

Static Stretching

Many people use the term “passive stretching” and “static stretching” interchangeably. However, there are a number of people who make a distinction between the two. According to M. Alter, Static stretching consists of stretching a muscle (or group of muscles) to its farthest point and then maintaining or holding that position, whereas Passive stretching consists of a relaxed person who is relaxed (passive) while some external force (either a person or an apparatus) brings the joint through its range of motion.

Notice that the definition of passive stretching given in the previous section encompasses both of the above definitions. Throughout this document, when the term static stretching or passive stretching is used, its intended meaning is the definition of passive stretching as described in the previous section. You should be aware of these alternative meanings, however, when looking at other references on stretching.

Isometric Stretching

Isometric stretching is a type of static stretching (meaning it does not use motion) which involves the resistance of muscle groups through isometric contractions (tensing) of the stretched muscles (see section Types of Muscle Contractions). The use of isometric stretching is one of the fastest ways to develop increased static-passive flexibility and is much more effective than either passive stretching or active stretching alone. Isometric stretches also help to develop strength in the “tensed” muscles (which helps to develop static-active flexibility), and seems to decrease the amount of pain usually associated with stretching.

The most common ways to provide the needed resistance for an isometric stretch are to apply resistance manually to one’s own limbs, to have a partner apply the resistance, or to use an apparatus such as a wall (or the floor) to provide resistance.

An example of manual resistance would be holding onto the ball of your foot to keep it from flexing while you are using the muscles of your calf to try and straighten your instep so that the toes are pointed.

An example of using a partner to provide resistance would be having a partner hold your leg up high (and keep it there) while you attempt to force your leg back down to the ground.

An example of using the wall to provide resistance would be the well known “push-the-wall” calf-stretch where you are actively attempting to move the wall (even though you know you can’t).

Isometric stretching is not recommended for children and adolescents whose bones are still growing. These people are usually already flexible enough that the strong stretches produced by the isometric contraction have a much higher risk of damaging tendons and connective tissue. Kurz strongly recommends preceding any isometric stretch of a muscle with dynamic strength training for the muscle to be stretched. A full session of isometric stretching makes a lot of demands on the muscles being stretched and should not be performed more than once per day for a given group of muscles (ideally, no more than once every 36 hours).

The proper way to perform an isometric stretch is as follows:

  1. Assume the position of a passive stretch for the desired muscle.
  2. Next, tense the stretched muscle for 7-15 seconds (resisting against some force that will not move, like the floor or a partner).
  3. Finally, relax the muscle for at least 20 seconds.

Some people seem to recommend holding the isometric contraction for longer than 15 seconds, but according to SynerStretch (the videotape), research has shown that this is not necessary. So you might as well make your stretching routine less time consuming.

How Isometric Stretching Works

Recall from our previous discussion (see section How Muscles Contract) that there is no such thing as a partially contracted muscle fiber: when a muscle is contracted, some of the fibers contract and some remain at rest (more fibers are recruited as the load on the muscle increases). Similarly, when a muscle is stretched, some of the fibers are elongated and some remain at rest (see section What Happens When You Stretch). During an isometric contraction, some of the resting fibers are being pulled upon from both ends by the muscles that are contracting. The result is that some of those resting fibers stretch!

Normally, the handful of fibers that stretch during an isometric contraction are not very significant. The true effectiveness of the isometric contraction occurs when a muscle that is already in a stretched position is subjected to an isometric contraction. In this case, some of the muscle fibers are already stretched before the contraction, and, if held long enough, the initial passive stretch overcomes the stretch reflex (see section The Stretch Reflex) and triggers the lengthening reaction (see section The Lengthening Reaction), inhibiting the stretched fibers from contracting. At this point, according to SynerStretch, when you isometrically contracted, some resting fibers would contract and some resting fibers would stretch. Furthermore, many of the fibers already stretching may be prevented from contracting by the inverse myotatic reflex (the lengthening reaction) and would stretch even more. When the isometric contraction is completed, the contracting fibers return to their resting length but the stretched fibers would remember their stretched length and (for a period of time) retain the ability to elongate past their previous limit. This enables the entire muscle to stretch beyonds its initial maximum and results in increased flexibility.

The reason that the stretched fibers develop and retain the ability to stretch beyond their normal limit during an isometric stretch has to do with the muscle spindles (see section Proprioceptors): The signal which tells the muscle to contract voluntarily, also tells the muscle spindle’s (intrafusal) muscle fibers to shorten, increasing sensitivity of the stretch reflex. This mechanism normally maintains the sensitivity of the muscle spindle as the muscle shortens during contraction. This allows the muscle spindles to habituate (become accustomed) to an even further-lengthened position.

PNF Stretching

PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility. PNF is an acronym for proprioceptive neuromuscular facilitation. It is not really a type of stretching but is a technique of combining passive stretching (see section Passive Stretching) and isometric stretching (see section Isometric Stretching) in order to achieve maximum static flexibility. Actually, the term PNF stretching is itself a misnomer. PNF was initially developed as a method of rehabilitating stroke victims. PNF refers to any of several post-isometric relaxation stretching techniques in which a muscle group is passively stretched, then contracts isometrically against resistance while in the stretched position, and then is passively stretched again through the resulting increased range of motion. PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively take the joint through its increased range of motion. It may be performed, however, without a partner, although it is usually more effective with a partner’s assistance.

Most PNF stretching techniques employ isometric agonist contraction/relaxation where the stretched muscles are contracted isometrically and then relaxed. Some PNF techniques also employ isometric antagonist contraction where the antagonists of the stretched muscles are contracted. In all cases, it is important to note that the stretched muscle should be rested (and relaxed) for at least 20 seconds before performing another PNF technique. The most common PNF stretching techniques are:

the hold-relax
This technique is also called the contract-relax. After assuming an initial passive stretch, the muscle being stretched is isometrically contracted for 7-15 seconds, after which the muscle is briefly relaxed for 2-3 seconds, and then immediately subjected to a passive stretch which stretches the muscle even further than the initial passive stretch. This final passive stretch is held for 10-15 seconds. The muscle is then relaxed for 20 seconds before performing another PNF technique.
the hold-relax-contract
This technique is also called the contract-relax-contract, and the contract-relax-antagonist-contract (or CRAC). It involves performing two isometric contractions: first of the agonists, then, of the antagonists. The first part is similar to the hold-relax where, after assuming an initial passive stretch, the stretched muscle is isometrically contracted for 7-15 seconds. Then the muscle is relaxed while its antagonist immediately performs an isometric contraction that is held for 7-15 seconds. The muscles are then relaxed for 20 seconds before performing another PNF technique.
the hold-relax-swing
This technique (and a similar technique called the hold-relax-bounce) actually involves the use of dynamic or ballistic stretches in conjunction with static and isometric stretches. It is very risky, and is successfully used only by the most advanced of athletes and dancers that have managed to achieve a high level of control over their muscle stretch reflex (see section The Stretch Reflex). It is similar to the hold-relax technique except that a dynamic or ballistic stretch is employed in place of the final passive stretch.

Notice that in the hold-relax-contract, there is no final passive stretch. It is replaced by the antagonist-contraction which, via reciprocal inhibition (see section ), serves to relax and further stretch the muscle that was subjected to the initial passive stretch. Because there is no final passive stretch, this PNF technique is considered one of the safest PNF techniques to perform (it is less likely to result in torn muscle tissue). Some people like to make the technique even more intense by adding the final passive stretch after the second isometric contraction. Although this can result in greater flexibility gains, it also increases the likelihood of injury.

Even more risky are dynamic and ballistic PNF stretching techniques like the hold-relax-swing, and the hold-relax-bounce. If you are not a professional athlete or dancer, you probably have no business attempting either of these techniques (the likelihood of injury is just too great). Even professionals should not attempt these techniques without the guidance of a professional coach or training advisor. These two techniques have the greatest potential for rapid flexibility gains, but only when performed by people who have a sufficiently high level of control of the stretch reflex in the muscles that are being stretched.

Like isometric stretching (see section Isometric Stretching), PNF stretching is also not recommended for children and people whose bones are still growing (for the same reasons. Also like isometric stretching, PNF stretching helps strengthen the muscles that are contracted and therefore is good for increasing active flexibility as well as passive flexibility. Furthermore, as with isometric stretching, PNF stretching is very strenuous and should be performed for a given muscle group no more than once per day (ideally, no more than once per 36 hour period).

The initial recommended procedure for PNF stretching is to perform the desired PNF technique 3-5 times for a given muscle group (resting 20 seconds between each repetition). However, HFLTA cites a 1987 study whose results suggest that performing 3-5 repetitions of a PNF technique for a given muscle group is not necessarily any more effective than performing the technique only once. As a result, in order to decrease the amount of time taken up by your stretching routine (without decreasing its effectiveness), HFLTA recommends performing only one PNF technique per muscle group stretched in a given stretching session.

How PNF Stretching Works

Remember that during an isometric stretch, when the muscle performing the isometric contraction is relaxed, it retains its ability to stretch beyond its initial maximum length (see section How Isometric Stretching Works). Well, PNF tries to take immediate advantage of this increased range of motion by immediately subjecting the contracted muscle to a passive stretch.

The isometric contraction of the stretched muscle accomplishes several things:

  1. As explained previously (see section How Isometric Stretching Works), it helps to train the stretch receptors of the muscle spindle to immediately accommodate a greater muscle length.
  2. The intense muscle contraction, and the fact that it is maintained for a period of time, serves to fatigue many of the fast-twitch fibers of the contracting muscles (see section Fast and Slow Muscle Fibers). This makes it harder for the fatigued muscle fibers to contract in resistance to a subsequent stretch (see section The Stretch Reflex).
  3. The tension generated by the contraction activates the golgi tendon organ (see section Proprioceptors), which inhibits contraction of the muscle via the lengthening reaction (see section The Lengthening Reaction). Voluntary contraction during a stretch increases tension on the muscle, activating the golgi tendon organs more than the stretch alone. So, when the voluntary contraction is stopped, the muscle is even more inhibited from contracting against a subsequent stretch.

PNF stretching techniques take advantage of the sudden “vulnerability” of the muscle and its increased range of motion by using the period of time immediately following the isometric contraction to train the stretch receptors to get used to this new, increased, range of muscle length. This is what the final passive (or in some cases, dynamic) stretch accomplishes.

Go to the previous, next chapter.

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Weight loss due to increased metabolic inefficiency

Weight loss due to increased metabolic inefficiency

The implication of the first and second laws of thermodynamics is that reduced efficiency has precisely the same result as reduced caloric intake. One conceptually simple means of reducing efficiency involves the process of uncoupling in mitochondria. ATP is produced in a variety of cellular locations. Glycolysis produces a net of two ATP’s per molecule of glucose, in the cell cytoplasm. On the other hand, we recall that 36 additional molecules of ATP are produced from glucose as a result of the mitochondrial TCA cycle and electron transport. A critical part of the process involves the development of a hydrogen ion gradient across the mitochondrial membrane. This concentration gradient provides the energy that is converted into ATP as hydrogen ions pass down the gradient through the ATP synthase particle, entirely analogous to the energy in a high-pressure gas in a cylinder with a movable piston. (The expansion of the gas is like diffusion down a gradient: It does work against the piston). In the mitochondrion the energy of moving down the gradient is captured in ATP, the medium of exchange for the performance of work within cells. This capture of energy, referred to as coupling the energy to the formation of ATP, is the essential process permitting work to be done by living systems.

There are known endogenous and pharmacologic agents, which result in uncoupling the formation of ATP from the dissipation of the gradient. Uncouplers such as 2, 4-dinitrophenol bypass ATP synthase and cause hydrogen ion gradient dissipation without ATP formation that can result in organ dysfunction causing death. More modest degrees of uncoupling may be caused by the class of endogenous compounds we know as uncoupling proteins (UCP’s). Three different isoforms, UCP1, UCP2 and UCP3 have been identified thus far in mammalian tissues. While the overall and relative physiologic importance of these proteins remains incompletely understood in human tissues, UCP1 has been shown in mice [8] to result in modest degrees of uncoupling in brown fat. Elevation of fatty acid concentration has been associated with induction of UCP3 and even with pathologic reductions of myocardial efficiency in rat heart [9]. For purposes of illustration, then, we may consider that there may be physiologic triggers that result in oxidative uncoupling, reducing the overall efficiency of glucose metabolism. For example if efficiency is reduced from 40% to 35%, the result will be the production of only 34 moles of ATP instead of the usual 38. While this represents a mechanism better demonstrated in rats than humans, our subject would require more glucose to make 95 moles of ATP. Now 2.9 moles of glucose would be required to produce 95 moles ATP. Our subject would either eat more and stay at the same weight (Figure 1D) or would eat 2.5 moles of glucose, the same amount as previously, but would produce less ATP. By eating only 2.5 moles of glucose our subject’s metabolism would enlist oxidation of body stores to make up the additional ATP needed for homeostasis. This would result in weight loss exactly as it did for reduced caloric intake. (Figure 1D).

The essence of the second law of thermodynamics is that it guarantees inefficiency in all metabolic processes. However, variation of efficiency is not excluded. In fact, the laws of thermodynamics are silent on the existence of variable efficiency. If efficiency can vary (as in the example of oxidative uncoupling) then “a calorie is a calorie” is no longer a true statement. The role of uncoupling proteins in humans, as indicated, is as yet incompletely defined [10]. However, thermodynamic principles permit variable efficiency, and its existence must be determined empirically.

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Static Stretching Exercises

Static Stretching Exercises

Research work by McNair (2000) [1] and Knudson (2001) [2] suggests that the use of static stretches are more appropriate for the cool down. By contrast, dynamic stretches – slow controlled movements through the full range of motion – are the most appropriate exercises for the warm up.

The Exercises

The following are examples of general static stretching exercises that could form part of the cool down program at the end of a training session when stretches are held for 10 seconds or to improve the mobility and range of movement when stretches are held for 30 seconds. In all exercises breathe easily whilst performing them.

Chest Stretch

  • Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
  • Hold your arms out to the side parallel with the ground and the palms of the hand facing forward
  • Stretch the arms back as far as possible
  • You should feel the stretch across your chest
Chest

Biceps Stretch

  • Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
  • Hold your arms out to the side parallel with the ground and the palms of the hand facing forward
  • Rotate the hands so the palms face to the rear
  • Stretch the arms back as far as possible
  • You should feel the stretch across your chest and in the biceps
Biceps

Upper Back Stretch

  • Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
  • Interlock your fingers and push your hands as far away from your chest as possible, allowing your upper back to relax
  • You should feel the stretch between your shoulder blades
Upper Back

Shoulder Stretch

  • Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
  • Place your right arm, parallel with the ground across the front of your chest
  • Bend the left arm up and use the left forearm to ease the right arm closer to you chest
  • You will feel the stretch in the shoulder
  • Repeat with the other arm
Shoulder

Shoulder and Triceps Stretch

  • Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
  • Place both hands above your head and then slide both of your hands down the middle of your spine
  • You will feel the stretch in the shoulders and the triceps
Triceps

Side Bends

  • Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on the hips
  • Bend slowly to one side, come back to the vertical position and then bend to the other side
  • Do not lean forwards or backwards
Side Bends Side bends Side bends

Abdominal and lower back muscles

  • Lie face down on the ground in a prone position
  • Lift your body off the ground so that you are supported only by your forearms and toes. The elbows should be on the ground and should be almost directly below your shoulders. Your forearms and hands should be resting on the ground, pointed straight ahead, toes and feet should be shoulder width apart and your head in line with your spine
  • Contract your gluteus (bum) muscles gently. Hold for ten seconds
Plank
  • Lift your right arm off the ground, straighten it and point it straight ahead, holding it in the air for 10 seconds
  • Return to the starting position
Plank
  • Repeat with the left arm
  • Return to starting position
Plank
  • Lift your right leg off the ground and hold it there for ten seconds (keep back straight).
  • Return to starting position
  • Repeat with left leg
  • Return to starting position
Plank
  • lift your right arm and left leg simultaneously and hold them in position for ten seconds
  • Return to starting position
Plank
  • Lift your left arm and right leg simultaneously and hold them in position for ten seconds
  • Return to the starting position
Plank

Hamstring Stretch

  • Sit on the ground with both legs straight out in front of you
  • Bend the left leg and place the sole of the left foot alongside the knee of the right leg
  • Allow the left leg to lie relaxed on the ground
  • Bend forward keeping the back straight
  • You will feel the stretch in the hamstring of the right leg
  • Repeat with the other leg
Hamstring

Calf Stretch

  • Stand tall with one leg in front of the other, hands flat and at shoulder height against a wall.
  • Ease your back leg further away from the wall, keeping it straight and press the heel firmly into the floor
  • Keep your hips facing the wall and the rear leg and spine in a straight line
  • You will feel the stretch in the calf of the rear leg
  • Repeat with the other leg
Calf

Hip and Thigh Stretch

  • Stand tall with your feet approximately two shoulder widths apart
  • Turn the feet and face to the right
  • Bend the right leg so that the right thigh is parallel with the ground and the right lower leg is vertical
  • Gradually lower the body
  • Keep your back straight and use the arms to balance
  • You will feel the stretch along the front of the left thigh and along the hamstrings of the right leg
  • Repeat by turning and facing to the left
Hip

Adductor Stretch

  • Stand tall with your feet approximately two shoulder widths apart
  • Bend the right leg and lower the body
  • Keep you back straight and use the arms to balance
  • You will feel the stretch in the left leg adductor
  • Repeat with the left leg
Adductor

Groin Stretch

  • Sit with tall posture
  • Ease both of your feet up towards your body and place the soles of your feet together, allowing your knees to come up and out to the side
  • Resting your hands on your lower legs or ankles and ease both knees towards the ground
  • You will feel the stretch along the inside of your thighs and groin
Groin

Front of Trunk Stretch

  • Lie face down on the floor, fully outstretched
  • Bring your hands to the sides of your shoulders and ease your chest off the floor, keeping your hips firmly pressed into the ground
  • You will feel the stretch in the front of the trunk
Trunk

Iliotibial Band Stretch

  • Sitting tall with legs stretched out in front of you
  • Bend the right knee and place the right foot on the ground to the left side of the left knee
  • Turn your shoulders so that you are facing to the right
  • Using your left arm against your right knee to help ease you further round
  • Use your right arm on the floor for support
  • You will feel the stretch along the length of the spine and in the muscles around the right hip
Iliotibial

Quadriceps Stretch

  • Lie face down on the floor, resting your fore-head on your right hand
  • Press your hips firmly into the floor and bring your left foot up towards your buttocks
  • Take hold of the left ankle with the left hand and ease the foot closer to you buttocks
  • Repeat with the right leg
  • You will feel the stretch along the front of the thigh
Quads

Referenced Material

  1. MCNAIR, P.J. et al. (2000) Stretching at the ankle joint: viscoelastic responses to holds and continuous passive motion. Medicine & Science in Sport and Exercise, 33 (3), p. 354-358
  2. KNUDSON, D et al. (2001) Acute Effects of Stretching Are Not Evident in the Kinematics of the Vertical Jump, Journal of Strength & Conditioning Research. 15(1), p. 98-101

Page Reference

The reference for this page is:

  • MACKENZIE, B. (1998) Static Stretching Exercises [WWW] Available from: http://www.brianmac.co.uk/stretch.htm [Accessed 4/12/2011]

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