Olympic Weightlifting Forums - Catalyst Athletics

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-   Flexibility, Training Preparation & Recovery (http://www.catalystathletics.com/forum/forumdisplay.php?f=5)
-   -   Post workout stretch/recovery programing (http://www.catalystathletics.com/forum/showthread.php?t=1513)

Sam Cannons 08-26-2007 04:54 PM

Post workout stretch/recovery programing
I am looking to put togeather a better PWO stretch session and wanted some feedback and idears. Here is my current one it changes regularly and i move to different streches depending on what feels tight.

10 min PWO session

Lying hamstring stretch 2x30sec each leg
Pirafomis stretch 2x30sec each leg
Lunging hip flexor stretch 2x30sec each leg
PNF good morning stretch 3-5 sets
Prayer stretch 2x30sec
Cobra stretch to push back hamstring stretch 2x30sex
Thorasic foam rolling 20-30sec
Spinal decompression hang 2x10sec

Am i missing something ? Or does this look alright ?



Allen Yeh 08-26-2007 06:08 PM

Looks good a few comments:

I think I know what the prayer stretch is but have a picture?

I like to alternate between the lunging hip flexor stretch and the death stretch (more for rectus femoris but hits the ilipsoaos as well).

I've been trying to do more thoracic extensions on top of thoracic foam rolling too.

Sam Cannons 08-29-2007 07:34 PM

Thanks for replying Allen, I donít have a photo yet but if you can imagine this, kneel in front of a chair and rest your elbows together on it. Now sag down with your thorasic spine stretching out the lats. I just started doing it as tight lats can be a cause of shoulder pain.

Is this the sort of routine your doing ?

What else can i do ?


Allen Yeh 08-31-2007 06:49 AM

I understand the prayer stretch it seems similiar to something in Superjoints by Pavel T.

Post workout I usually change up what I do depending on how I feel or what my focus is at that point. Sometimes I do nothing but then at home on one of my off days I'll make that a foam rolling/stretching/joint mobility workout for an hour or so.

How is your shoulder feeling? Anything you've been doing have any effect?

Steve Shafley 08-31-2007 08:49 AM

I like the jumpstrech flexibility routine. It's effective and has a relatively small time component.

I often do something like this before lifting:

1. Cat/Camels x20
2. Yoga Twist/Side Twist/Bent Knee Twist (from Magnificent Mobility)
3. Bent knee twist with my other foot pushing down further on the knee (from the YRG stuff)
4. Scorpions (laying on back)
5. Scorpions (laying on stomach)
6. Bird dogs
7. Fire hydrants
8. Upward + Downward dogs...or, as Pavel likes to call it, "The Pump" I do that prying shit he suggest too. I will also start small rotations at the hips and at the shoulders in the downwards dog movement. Scott Sonnon does this in some of his yoga stuff. It seems to help open my shoulders more

I also really like the Defranco warm up sequences. I'm pretty sure they are in this forum somewhere.

Steve Shafley 08-31-2007 08:50 AM


Mike ODonnell 08-31-2007 09:39 AM

lots of good ideas here

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