Stretching program
On Friday the NBA Power Conditioning book that I ordered from amazon arrived, so this morning I went through the book and wrote down the Stretching routine so that I can start stretching daily to improve my flexibility and hopefully improve my back issues as well!
I bought this book as I have used it in the past when I played a lot of basketball and it helped a lot in improving my overall fitness and flexibility as well as improving my performance when playing basketball. As basketball uses the same muscle types as BMX I figured that I would do basketball training and stretching for now as my body is used to the programs in the book anyway and then after Xmas I will move to a more BMX specific program when I move to gym based strength training instead of the body-weight program that I will use until the new year!
The program consists of:
Standing Straddle stretches (right leg, center and left leg)
Side lunge (right and left)
Iliotibal Band stretch (right and left)
Seated Groin Stretch
Supine Single Knee to Chest Stretch (Right and Left)
Supine Hamstring Stretch (Right and left)
Crossover Stretch (Right and Left)
Lateral Hip Stretch (Right and Left)
Pretzel Stretch (Right and Left)
Forward lunge (Right and Left)
Standing Quad Stretch
Standing Calf Stretch
The idea is to hold the stretch for 30 seconds and then relax and repeat once more.
I think that the stretching is best done in the evening as it can be done whilst watching TV and will be another habit that I can add to my daily routine like the walking to try and make my day to day lifestyle more healthy.
By doing the stretching at night it should hopefully mean that I will wake up less achie than I currently do which would make the first mile or so of my morning walk much less painful 🙂