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January 23, 2012 11:44 PM JST

Day 9

Completed workout 9.  & So much snow!

Still a bit of an ache from the golf range this weekend.  Not a flexible guy, so here were some nice and slow stretching exercises suggested by my friend so as not to hinder my workout efforts for the rest of the 3 months... ( I guess I really need to do back stretches basically and picked out those from the bunch).

Chest right angle -- http://exrx.net/Stretches/ChestGeneral/Doorway.html
Front
shldr seated -- http://exrx.net/Stretches/DeltoidAnterior/Seated.html
Side
shldr to chest -- http://exrx.net/Stretches/DeltoidLateral/SideDelt.html
Rear
shldr to neck -- http://exrx.net/Stretches/DeltoidPosterior/RearDelt.html
Back
overhead -- http://exrx.net/Stretches/LatissimusDorsi/Overhead.html
Back
bent over -- http://exrx.net/Stretches/LatissimusDorsi/BentoverFloor.html
Lower
back seated -- http://exrx.net/Stretches/ErectorSpinae/SeatedFloor.html
Abs
laying -- http://exrx.net/Stretches/RectusAbdominis/Prone.html
Biceps
doorway -- http://exrx.net/Stretches/Biceps/Doorway.html
Biceps
standing -- http://exrx.net/Stretches/Biceps/Standing.html
Triceps
-- http://exrx.net/Stretches/Triceps/Overhead.html
Forearms
-- http://exrx.net/Stretches/WristFlexors/Single.html
Quads
standing -- http://exrx.net/Stretches/Quadriceps/Standing.html
Calves
wall -- http://exrx.net/Stretches/Gastrocnemius/FloorBoard.html
Hams
seated both -- http://exrx.net/Stretches/Hamstrings/Seated.html
Hams
seated -- http://exrx.net/Stretches/Hamstrings/SeatedSingleLeg.html
Glutes
laying -- http://exrx.net/Stretches/GluteusMaximus/Lying.html
Abductor
pretzel -- http://exrx.net/Stretches/HipAbductors/Pretzel.html
Adductor
in/out -- http://exrx.net/Stretches/HipAdductors/SeatedGroinFloor.html

Nickc
Nick C. said...

Thanks for those stretches - they look good. I need a bit more flexibility. The problem is time....

January 24, 2012 10:35 AM
Nagisay
Nagisa Y. said...

These stretches are very helpful, thanks!!
I'm working on my flexibility together now but same here with Nick, stretching well takes up a lot of time...

January 24, 2012 10:48 AM
Jayc
Jay C. said...

yeah sure, I think I had seen some others in the QA session as well.. I think I gotta put these in there otherwise easy to pull a muscle with all the workouts.

January 24, 2012 8:31 PM
Wardw
Ward W. said...

Jay this is a comprehensive list. Well done. Stretching is a really nice why to get into the body.

I have been opting for some gentle range of motion movements (toe to head) before each workout. The fifteen minutes or so have totally helped with any muscle fatigue....surprisingly so.

January 24, 2012 10:35 PM
Jamesm--2
James M. said...

Thanks for these, really helpful especially as the exercises ramp up.

January 25, 2012 2:43 AM
Jayc
Jay C. said...

yeah, I try sticking them here and there and have found them helpful too...

January 26, 2012 10:29 PM
Teo-d
Thomas D. said...

Stretching is a great idea.  Even just ten minutes after a work out will help prevent feeling tight later on. 

January 27, 2012 10:03 AM
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Week 12

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