jtval 0 #1 June 20, 2002 Ok, I know some of you do this so chime in on your preferences!STRETCHINGI used to live 3 hours away from the dz. stretching was IMPERATIVE. After a long drive to the DZ just so we can ride to altitude in small a/c all day long, stretching is something some of us overlook; and not many of us know HOW to stretch properly.First things first-- let your muscles warm-up. If you are changing climates while you stretch you can hurt your self if your muscles are not prepared. Give your self AT LEAST 2-5 minutes to acclimate to the environment. Cold muscles are easily pulled/ripped. Most runners run in air conditioned gym's; that is where they should condition their muscles before each run!After you have "warmed up" you should begin with stretching slowly and without bouncing. There should be someone that can help you understand each stretch if you are confused, but at a MINIMUM these are the stretches I do before and during each jump day and exercise. These are only MY stretches, I am not a Dr. Use this information as you see fit.1) stand with feet shoulder width apart. Bend at waist keeping knees straight/locked and reach for the floor. Go only as far as you can. You should not feel PAIN but you should feel the muscles being stretched slightly. Hold for approx30 seconds2) starts with feet together- take approx one step forward with left foot (you should have about 12-15 inches between your toes and heel) bend your left (front) leg at knee until you fell your right calf stretching. NO PAIN should be felt. Hold for approx 30 seconds. Do the same with right leg forward.3) Sit on a flat surface with legs approx shoulder width apart keep legs locked at knees. Reach for your feet, hold for 30 seconds. Stretch to a comfortable spot. STOP IF YOU FEEL PAIN!4) Sit on a flat surface put left leg over right as if you were crossing your legs. Now bend your left leg. Slide your left foot up towards your right knee. Your left foot should be on the outside of your right knee, bring to a comfortable spot. Now, twist your torso to the right...put your left elbow on your left knee to support your stretch. This will mainly stretch your lower back you may feel your stomach/sides being stretched. Hold for 30 seconds. Now do the same thing for your other side. DO NOT CONTINUE IF YOU FEEL PAIN!These are basic stretches for your lower body and legs; these are the minimum stretches I do. For your upper body try these.Take left arm, hold straight out in front of you. Now without bending at the elbow put your left arm across your chest. Use right arm to stretch your left shoulder by bringing your right arm up (as if giving the finger ) and slowly force your left arm closer to your chest hold for 30 seconds. Switch arms and do the same thing. If you feel pain you are forcing your body to do things it is not ready to do. Ease up. You will do no good by ripping your muscles. Your muscles will stretch further the more often you stretch them!With hands on hips, feet shoulder width apart, lift left arm over your head. Lean body to the right and reach with left arm.Do the same with right arm. Hold for 30 seconds. NO BOUNCING! (you should see a pattern here.)STOP IF YOU FEEL PAIN(FYI)ensuring you are fully hydrated will the lessen chance of hurting your muscles! ok these are basics. There are still more stretches you can do but they get a little complicated to type. If you want me to type them here I WILL.If you have knowledge in this area, and want to type some stretches for those that don’t, feel free! I am going to cross post this in the talkback and safety and training forums.I hope this helps/reminds someone that it may be worth a lot of (healing) TIME and (Dr. bills) MONEY to take preventative measures when you do ANY exercise!Warm muscles and safe landings to everyone!Have fun, Live free, SKYDIVE!!http://community.webshots.com/user/jtval100 Quote Share this post Link to post Share on other sites
ernokaikkonen 0 #2 June 20, 2002 I frown upon cross-posting. Quote Share this post Link to post Share on other sites
skreamer 1 #3 June 20, 2002 Hey, at least he used lots of kewl colours!!! "Look before you jump, don't die until you're dead" Quote Share this post Link to post Share on other sites
jtval 0 #4 June 20, 2002 i figured I had to put the purdy colors in there to keep ppl interested...apparently it didnt workQuoteI frown upon cross-posting.do you frown upon post-whoring too?Have fun, Live free, SKYDIVE!!http://community.webshots.com/user/jtval100 Quote Share this post Link to post Share on other sites
springo120 0 #5 July 17, 2002 hehe, dont you pay any attention to them laugherz.. I think this is good post and its tru that stretching is good (important)! Only rubber people can jump like rubber people (R/P - thats what I sometimes call them freeflyerz guys LOL). Seeya @ 12000 Jirka Quote Share this post Link to post Share on other sites
Remster 30 #6 July 17, 2002 Streching is for wusses... Real men pull muscles... (seriosuly, warm up BEFORE stretching)Remster Quote Share this post Link to post Share on other sites
pilotdave 0 #7 July 18, 2002 I do all my stretching after each jump trying to pack my canopy. Dave Quote Share this post Link to post Share on other sites
christoofar 0 #8 July 18, 2002 Most my my soreness comes in my shoulderblades and my back from {POUND} getting that F-IN {POUND} d-bag in the {POUND POUND POUND} container! {POUND POUND} ____________________________________________________________ I'm RICK JAMES! Fo shizzle. Quote Share this post Link to post Share on other sites
jtval 0 #9 July 24, 2002 QuoteMost my my soreness comes in my shoulderblades and my back from {POUND} getting that F-IN {POUND} d-bag in the {POUND POUND POUND} container! {POUND POUND} HAHAReal men pull muscles... umm, just how often do you pul that muscle, Rem?My photos My Videos Quote Share this post Link to post Share on other sites
jtval 0 #10 September 12, 2003 THIS IS A BLAST FROM THE PAST!My photos My Videos Quote Share this post Link to post Share on other sites
