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Old 06-05-2009, 04:37 PM   #11
Emily Mattes
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I lie on my back with my feet up against a wall or couch, knees at a 90-degree angle. Then I cross one foot over the opposite knee to form a triangle, and gentle push against the crossed knee while pulling the foot towards me. Looks like this. This guy works for me too.

It is a lot of stretching, but if I just grab a book and read it while using the other arm to push the stretch the time goes by fast.
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Old 06-14-2009, 11:44 PM   #12
Ben Fury
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Quote:
Originally Posted by Emily Mattes View Post
Looks like this. This guy works for me too.

It is a lot of stretching, but if I just grab a book and read it while using the other arm to push the stretch the time goes by fast.
You can get a lot more done in less time with Active Isolated Stretching (book by Aaron Mattes pp 49-68) lower body stretches. Worked on three dancers yesterday and all three were shocked how much we got through in the narrow time window they had to stretch. Made some serious gait improvement and really reduced some low back pain that had become extremely annoying for the one. Also worked hard on restoring some much needed hip internal rotation and hip extension. Ballet training really beats folks up!!
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Old 12-23-2009, 04:34 PM   #13
Billy Millar
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I'll second the HAM/HUG drills from Mtn Athlete.

Something else that has helped me tremendously since my injury has been sitting on a leg press machine (Gasp! I know, anathema!) with like 50 lbs on it, and doing 30 sec holds at the bottom position, and when I'm here I scoot the seat all the way forward so that my knees end up by my ears almost, and then 30 seconds with my legs stretched all the way out, for like 15-30 reps. The whole thing takes about 5 minutes, and when I'm done, I'm flexible like Gumby.

Something about being seated at that angle, with a small amount of weight on my heels stretches a part of my low back I can't hit any other way. My .02.
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Old 12-25-2009, 01:00 PM   #14
Gittit Shwartz
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Rehabbing the lower back by... Bill Starr

I started doing this routine after injuring my lower back (muscle injury) and found it made all the difference in how my back felt the rest of the day. I still try to do a short version in the morning or as part of my warmup.

If I'm going to be back bridging, I warm up further with a few sets of deadlifts, 3-5 reps at about 80% of my 1RM. I'm not sure why, but my lower back gets really unhappy if I don't.
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