I've been stretching every day for 6 months

Discussion in 'UK Cheerleading Training' started by estoned647, Oct 14, 2018 at 10:21 PM.

  1. Janerover

    Janerover New Member

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    Took me \~2years to improve overall, couldn't reach my knees but now can past my toes. It took \~6months of consistent stretching before I could reach my knees (1 handspan). From memory I think it's 28 inches improvement (don't have a tape measure here). I was genuinely stiff, my muscles had contracted down since I didn't stretch properly for almost a decade.

    Here's what I did:

    * Dynamic stretches before exercise
    * passive stretches post exercise--> do this by stretching until you are uncomfortable. You will feel the tension. Within \~30sec you should feel yourself relax. Hold this pose for \~30 sec. If you don't feel yourself relax, you have stretched too far and need to pull back. Keep doing this over and over at least 3-4x, going deeper into the stretch.
    * PNF stretching--> use a bath robe belt or against the wall
    * hot yoga
    * deadlifts

    Any one of these would cause delayed onset muscle soreness so depending on the soreness I would or wouldn't stretch.
     
  2. Janerover

    Janerover New Member

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    Took me \~2years to improve overall, couldn't reach my knees but now can past my toes. It took \~6months of consistent stretching before I could reach my knees (1 handspan). From memory I think it's 28 inches improvement (don't have a tape measure here). I was genuinely stiff, my muscles had contracted down since I didn't stretch properly for almost a decade.

    Here's what I did:

    * Dynamic stretches before exercise
    * passive stretches post exercise--> do this by stretching until you are uncomfortable. You will feel the tension. Within \~30sec you should feel yourself relax. Hold this pose for \~30 sec. If you don't feel yourself relax, you have stretched too far and need to pull back. Keep doing this over and over at least 3-4x, going deeper into the stretch.
    * PNF stretching--> use a bath robe belt or against the wall
    * hot yoga
    * deadlifts

    Any one of these would cause delayed onset muscle soreness so depending on the soreness I would or wouldn't stretch.
     
  3. Janerover

    Janerover New Member

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    Took me \~2years to improve overall, couldn't reach my knees but now can past my toes. It took \~6months of consistent stretching before I could reach my knees (1 handspan). From memory I think it's 28 inches improvement (don't have a tape measure here). I was genuinely stiff, my muscles had contracted down since I didn't stretch properly for almost a decade.

    Here's what I did:

    * Dynamic stretches before exercise
    * passive stretches post exercise--> do this by stretching until you are uncomfortable. You will feel the tension. Within \~30sec you should feel yourself relax. Hold this pose for \~30 sec. If you don't feel yourself relax, you have stretched too far and need to pull back. Keep doing this over and over at least 3-4x, going deeper into the stretch.
    * PNF stretching--> use a bath robe belt or against the wall
    * hot yoga
    * deadlifts

    Any one of these would cause delayed onset muscle soreness so depending on the soreness I would or wouldn't stretch.
     
  4. Janerover

    Janerover New Member

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    Took me \~2years to improve overall, couldn't reach my knees but now can past my toes. It took \~6months of consistent stretching before I could reach my knees (1 handspan). From memory I think it's 28 inches improvement (don't have a tape measure here). I was genuinely stiff, my muscles had contracted down since I didn't stretch properly for almost a decade.

    Here's what I did:

    * Dynamic stretches before exercise
    * passive stretches post exercise--> do this by stretching until you are uncomfortable. You will feel the tension. Within \~30sec you should feel yourself relax. Hold this pose for \~30 sec. If you don't feel yourself relax, you have stretched too far and need to pull back. Keep doing this over and over at least 3-4x, going deeper into the stretch.
    * PNF stretching--> use a bath robe belt or against the wall
    * hot yoga
    * deadlifts

    Any one of these would cause delayed onset muscle soreness so depending on the soreness I would or wouldn't stretch.
     
  5. Janerover

    Janerover New Member

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    Took me \~2years to improve overall, couldn't reach my knees but now can past my toes. It took \~6months of consistent stretching before I could reach my knees (1 handspan). From memory I think it's 28 inches improvement (don't have a tape measure here). I was genuinely stiff, my muscles had contracted down since I didn't stretch properly for almost a decade.

    Here's what I did:

    * Dynamic stretches before exercise
    * passive stretches post exercise--> do this by stretching until you are uncomfortable. You will feel the tension. Within \~30sec you should feel yourself relax. Hold this pose for \~30 sec. If you don't feel yourself relax, you have stretched too far and need to pull back. Keep doing this over and over at least 3-4x, going deeper into the stretch.
    * PNF stretching--> use a bath robe belt or against the wall
    * hot yoga
    * deadlifts

    Any one of these would cause delayed onset muscle soreness so depending on the soreness I would or wouldn't stretch.
     
  6. Janerover

    Janerover New Member

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    Took me \~2years to improve overall, couldn't reach my knees but now can past my toes. It took \~6months of consistent stretching before I could reach my knees (1 handspan). From memory I think it's 28 inches improvement (don't have a tape measure here). I was genuinely stiff, my muscles had contracted down since I didn't stretch properly for almost a decade.

    Here's what I did:

    * Dynamic stretches before exercise
    * passive stretches post exercise--> do this by stretching until you are uncomfortable. You will feel the tension. Within \~30sec you should feel yourself relax. Hold this pose for \~30 sec. If you don't feel yourself relax, you have stretched too far and need to pull back. Keep doing this over and over at least 3-4x, going deeper into the stretch.
    * PNF stretching--> use a bath robe belt or against the wall
    * hot yoga
    * deadlifts

    Any one of these would cause delayed onset muscle soreness so depending on the soreness I would or wouldn't stretch.
     
  7. Janerover

    Janerover New Member

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    Took me \~2years to improve overall, couldn't reach my knees but now can past my toes. It took \~6months of consistent stretching before I could reach my knees (1 handspan). From memory I think it's 28 inches improvement (don't have a tape measure here). I was genuinely stiff, my muscles had contracted down since I didn't stretch properly for almost a decade.

    Here's what I did:

    * Dynamic stretches before exercise
    * passive stretches post exercise--> do this by stretching until you are uncomfortable. You will feel the tension. Within \~30sec you should feel yourself relax. Hold this pose for \~30 sec. If you don't feel yourself relax, you have stretched too far and need to pull back. Keep doing this over and over at least 3-4x, going deeper into the stretch.
    * PNF stretching--> use a bath robe belt or against the wall
    * hot yoga
    * deadlifts

    Any one of these would cause delayed onset muscle soreness so depending on the soreness I would or wouldn't stretch.
     
  8. Janerover

    Janerover New Member

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    Took me \~2years to improve overall, couldn't reach my knees but now can past my toes. It took \~6months of consistent stretching before I could reach my knees (1 handspan). From memory I think it's 28 inches improvement (don't have a tape measure here). I was genuinely stiff, my muscles had contracted down since I didn't stretch properly for almost a decade.

    Here's what I did:

    * Dynamic stretches before exercise
    * passive stretches post exercise--> do this by stretching until you are uncomfortable. You will feel the tension. Within \~30sec you should feel yourself relax. Hold this pose for \~30 sec. If you don't feel yourself relax, you have stretched too far and need to pull back. Keep doing this over and over at least 3-4x, going deeper into the stretch.
    * PNF stretching--> use a bath robe belt or against the wall
    * hot yoga
    * deadlifts

    Any one of these would cause delayed onset muscle soreness so depending on the soreness I would or wouldn't stretch.
     
  9. Janerover

    Janerover New Member

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    Took me \~2years to improve overall, couldn't reach my knees but now can past my toes. It took \~6months of consistent stretching before I could reach my knees (1 handspan). From memory I think it's 28 inches improvement (don't have a tape measure here). I was genuinely stiff, my muscles had contracted down since I didn't stretch properly for almost a decade.

    Here's what I did:

    * Dynamic stretches before exercise
    * passive stretches post exercise--> do this by stretching until you are uncomfortable. You will feel the tension. Within \~30sec you should feel yourself relax. Hold this pose for \~30 sec. If you don't feel yourself relax, you have stretched too far and need to pull back. Keep doing this over and over at least 3-4x, going deeper into the stretch.
    * PNF stretching--> use a bath robe belt or against the wall
    * hot yoga
    * deadlifts

    Any one of these would cause delayed onset muscle soreness so depending on the soreness I would or wouldn't stretch.
     
  10. Janerover

    Janerover New Member

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    Took me \~2years to improve overall, couldn't reach my knees but now can past my toes. It took \~6months of consistent stretching before I could reach my knees (1 handspan). From memory I think it's 28 inches improvement (don't have a tape measure here). I was genuinely stiff, my muscles had contracted down since I didn't stretch properly for almost a decade.

    Here's what I did:

    * Dynamic stretches before exercise
    * passive stretches post exercise--> do this by stretching until you are uncomfortable. You will feel the tension. Within \~30sec you should feel yourself relax. Hold this pose for \~30 sec. If you don't feel yourself relax, you have stretched too far and need to pull back. Keep doing this over and over at least 3-4x, going deeper into the stretch.
    * PNF stretching--> use a bath robe belt or against the wall
    * hot yoga
    * deadlifts

    Any one of these would cause delayed onset muscle soreness so depending on the soreness I would or wouldn't stretch.
     
  11. Janerover

    Janerover New Member

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    Took me \~2years to improve overall, couldn't reach my knees but now can past my toes. It took \~6months of consistent stretching before I could reach my knees (1 handspan). From memory I think it's 28 inches improvement (don't have a tape measure here). I was genuinely stiff, my muscles had contracted down since I didn't stretch properly for almost a decade.

    Here's what I did:

    * Dynamic stretches before exercise
    * passive stretches post exercise--> do this by stretching until you are uncomfortable. You will feel the tension. Within \~30sec you should feel yourself relax. Hold this pose for \~30 sec. If you don't feel yourself relax, you have stretched too far and need to pull back. Keep doing this over and over at least 3-4x, going deeper into the stretch.
    * PNF stretching--> use a bath robe belt or against the wall
    * hot yoga
    * deadlifts

    Any one of these would cause delayed onset muscle soreness so depending on the soreness I would or wouldn't stretch.
     
  12. Janerover

    Janerover New Member

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    Took me \~2years to improve overall, couldn't reach my knees but now can past my toes. It took \~6months of consistent stretching before I could reach my knees (1 handspan). From memory I think it's 28 inches improvement (don't have a tape measure here). I was genuinely stiff, my muscles had contracted down since I didn't stretch properly for almost a decade.

    Here's what I did:

    * Dynamic stretches before exercise
    * passive stretches post exercise--> do this by stretching until you are uncomfortable. You will feel the tension. Within \~30sec you should feel yourself relax. Hold this pose for \~30 sec. If you don't feel yourself relax, you have stretched too far and need to pull back. Keep doing this over and over at least 3-4x, going deeper into the stretch.
    * PNF stretching--> use a bath robe belt or against the wall
    * hot yoga
    * deadlifts

    Any one of these would cause delayed onset muscle soreness so depending on the soreness I would or wouldn't stretch.
     
  13. Janerover

    Janerover New Member

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    Took me \~2years to improve overall, couldn't reach my knees but now can past my toes. It took \~6months of consistent stretching before I could reach my knees (1 handspan). From memory I think it's 28 inches improvement (don't have a tape measure here). I was genuinely stiff, my muscles had contracted down since I didn't stretch properly for almost a decade.

    Here's what I did:

    * Dynamic stretches before exercise
    * passive stretches post exercise--> do this by stretching until you are uncomfortable. You will feel the tension. Within \~30sec you should feel yourself relax. Hold this pose for \~30 sec. If you don't feel yourself relax, you have stretched too far and need to pull back. Keep doing this over and over at least 3-4x, going deeper into the stretch.
    * PNF stretching--> use a bath robe belt or against the wall
    * hot yoga
    * deadlifts

    Any one of these would cause delayed onset muscle soreness so depending on the soreness I would or wouldn't stretch.
     
  14. Janerover

    Janerover New Member

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    Took me \~2years to improve overall, couldn't reach my knees but now can past my toes. It took \~6months of consistent stretching before I could reach my knees (1 handspan). From memory I think it's 28 inches improvement (don't have a tape measure here). I was genuinely stiff, my muscles had contracted down since I didn't stretch properly for almost a decade.

    Here's what I did:

    * Dynamic stretches before exercise
    * passive stretches post exercise--> do this by stretching until you are uncomfortable. You will feel the tension. Within \~30sec you should feel yourself relax. Hold this pose for \~30 sec. If you don't feel yourself relax, you have stretched too far and need to pull back. Keep doing this over and over at least 3-4x, going deeper into the stretch.
    * PNF stretching--> use a bath robe belt or against the wall
    * hot yoga
    * deadlifts

    Any one of these would cause delayed onset muscle soreness so depending on the soreness I would or wouldn't stretch.
     
  15. Janerover

    Janerover New Member

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    Took me \~2years to improve overall, couldn't reach my knees but now can past my toes. It took \~6months of consistent stretching before I could reach my knees (1 handspan). From memory I think it's 28 inches improvement (don't have a tape measure here). I was genuinely stiff, my muscles had contracted down since I didn't stretch properly for almost a decade.

    Here's what I did:

    * Dynamic stretches before exercise
    * passive stretches post exercise--> do this by stretching until you are uncomfortable. You will feel the tension. Within \~30sec you should feel yourself relax. Hold this pose for \~30 sec. If you don't feel yourself relax, you have stretched too far and need to pull back. Keep doing this over and over at least 3-4x, going deeper into the stretch.
    * PNF stretching--> use a bath robe belt or against the wall
    * hot yoga
    * deadlifts

    Any one of these would cause delayed onset muscle soreness so depending on the soreness I would or wouldn't stretch.
     
  16. Janerover

    Janerover New Member

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    Took me \~2years to improve overall, couldn't reach my knees but now can past my toes. It took \~6months of consistent stretching before I could reach my knees (1 handspan). From memory I think it's 28 inches improvement (don't have a tape measure here). I was genuinely stiff, my muscles had contracted down since I didn't stretch properly for almost a decade.

    Here's what I did:

    * Dynamic stretches before exercise
    * passive stretches post exercise--> do this by stretching until you are uncomfortable. You will feel the tension. Within \~30sec you should feel yourself relax. Hold this pose for \~30 sec. If you don't feel yourself relax, you have stretched too far and need to pull back. Keep doing this over and over at least 3-4x, going deeper into the stretch.
    * PNF stretching--> use a bath robe belt or against the wall
    * hot yoga
    * deadlifts

    Any one of these would cause delayed onset muscle soreness so depending on the soreness I would or wouldn't stretch.
     
  17. Janerover

    Janerover New Member

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    Took me \~2years to improve overall, couldn't reach my knees but now can past my toes. It took \~6months of consistent stretching before I could reach my knees (1 handspan). From memory I think it's 28 inches improvement (don't have a tape measure here). I was genuinely stiff, my muscles had contracted down since I didn't stretch properly for almost a decade.

    Here's what I did:

    * Dynamic stretches before exercise
    * passive stretches post exercise--> do this by stretching until you are uncomfortable. You will feel the tension. Within \~30sec you should feel yourself relax. Hold this pose for \~30 sec. If you don't feel yourself relax, you have stretched too far and need to pull back. Keep doing this over and over at least 3-4x, going deeper into the stretch.
    * PNF stretching--> use a bath robe belt or against the wall
    * hot yoga
    * deadlifts

    Any one of these would cause delayed onset muscle soreness so depending on the soreness I would or wouldn't stretch.
     
  18. Janerover

    Janerover New Member

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    Took me \~2years to improve overall, couldn't reach my knees but now can past my toes. It took \~6months of consistent stretching before I could reach my knees (1 handspan). From memory I think it's 28 inches improvement (don't have a tape measure here). I was genuinely stiff, my muscles had contracted down since I didn't stretch properly for almost a decade.

    Here's what I did:

    * Dynamic stretches before exercise
    * passive stretches post exercise--> do this by stretching until you are uncomfortable. You will feel the tension. Within \~30sec you should feel yourself relax. Hold this pose for \~30 sec. If you don't feel yourself relax, you have stretched too far and need to pull back. Keep doing this over and over at least 3-4x, going deeper into the stretch.
    * PNF stretching--> use a bath robe belt or against the wall
    * hot yoga
    * deadlifts

    Any one of these would cause delayed onset muscle soreness so depending on the soreness I would or wouldn't stretch.
     
  19. Janerover

    Janerover New Member

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    Took me \~2years to improve overall, couldn't reach my knees but now can past my toes. It took \~6months of consistent stretching before I could reach my knees (1 handspan). From memory I think it's 28 inches improvement (don't have a tape measure here). I was genuinely stiff, my muscles had contracted down since I didn't stretch properly for almost a decade.

    Here's what I did:

    * Dynamic stretches before exercise
    * passive stretches post exercise--> do this by stretching until you are uncomfortable. You will feel the tension. Within \~30sec you should feel yourself relax. Hold this pose for \~30 sec. If you don't feel yourself relax, you have stretched too far and need to pull back. Keep doing this over and over at least 3-4x, going deeper into the stretch.
    * PNF stretching--> use a bath robe belt or against the wall
    * hot yoga
    * deadlifts

    Any one of these would cause delayed onset muscle soreness so depending on the soreness I would or wouldn't stretch.
     
  20. Janerover

    Janerover New Member

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    Took me \~2years to improve overall, couldn't reach my knees but now can past my toes. It took \~6months of consistent stretching before I could reach my knees (1 handspan). From memory I think it's 28 inches improvement (don't have a tape measure here). I was genuinely stiff, my muscles had contracted down since I didn't stretch properly for almost a decade.

    Here's what I did:

    * Dynamic stretches before exercise
    * passive stretches post exercise--> do this by stretching until you are uncomfortable. You will feel the tension. Within \~30sec you should feel yourself relax. Hold this pose for \~30 sec. If you don't feel yourself relax, you have stretched too far and need to pull back. Keep doing this over and over at least 3-4x, going deeper into the stretch.
    * PNF stretching--> use a bath robe belt or against the wall
    * hot yoga
    * deadlifts

    Any one of these would cause delayed onset muscle soreness so depending on the soreness I would or wouldn't stretch.
     

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