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2002/02/15, 04:07 PM
Hey again, first off a big thank you to all of you who have posted such positive messages, makes it all worthwhile and a special thanks to George of the FT staff, must say I'm looking forward to your stretching section.
Ok bear in mind I'm still recovering from my birthday celebrations last night so please ignore any spelling errors ;)
Back Stretches
Dand (Cat Stretch): 10 reps
Execution: Start in a full push-up position, back straight, toes on the ground and palms flat. Now begin by raising your body into an "A" frame position, push your hips as high as is comfortable tense the back of your shoulders and hold for five. Now lower your hips to the floor and roll on your toes to push your hips forward. Also you should be pushing with your hand's to raise the upper part of your body and form an "L" shape and hold for 5 secs. Now lower your upper body flat to the floor, roll back on your toes and perform one push-up, you should now be in the start position and have completed one rep.
Full Bend: 20 - 30 secs
Execution: Stand upright with your feet together. Raise your hands straight above your head and stretch them as far as you can ( You should feel a pull at the base of your lumbar muscles). Now bending FROM THE WAIST lower yourself to 90 degrees, arms still above your head and hold for 5 sec. Now reach down and grab your ankles, using your arms and bending from the waist try to pull yourself down until your body touches your legs, hold for 20 - 30 secs. Don't worry if you can't go that far the first time cause if you can you have no need of my workout's :). To build up to that start by touching the ground with your fingertips, then work up to the palms of your hands then try for the full bend. Note make sure your hamstrings are well stretched prior as the will take a lot of the strain until you get right down.
Side to Side Dand: 10 reps
Execution: Same as above but this time when you push your hips down move them out to both sides of your body holding for 5 secs each side. make sure you go in a certain order e.g. down to center out to left side for 5, back to center out to right side for 5, back to center and complete 1 rep.
Ok add this onto the end of the first workout. All that is left after this is the upper body strectches. I will post these in a few days and you will have the complete workout.
Enjoy
Kahuna
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