When to stretch and how long to stretch are always common questions. I suggest developing a habit of stretching in the morning and before exercising. This does not have to be a long or rigorous stretching sequence every time. Personally, my morning routine takes 5 minutes and the routine I do prior to jiu jitsu is 30 mins. I have my entire sequences mapped out, and will pick and choose the appropriate blocks of stretching based on the muscles that I will be using that day. I always recommend doing some sort of “warm up” with the purpose of increasing blood flow and body temperature. This will aid your muscles in preparation.
The next philosophy to make a stretching program successful is to understand the proper use of your other limbs to help muscles of intended stretch maximize time spent stretching. The use of other limbs is what I like to call establishing anchor points. The whole concept of establishing anchor points allows for optimal leverage to stretch the muscles of intended interest. Usually, the anchor points are the opposite limbs, such as your arms when you are stretching your legs or vice versa. For example, when you are focusing on stretching your legs, the arms become the anchor points, gripping the stretching leg or another object and allowing the stretch to deepen.
BLOCK 1
No matter what sequence or block I am about to do, I always start with block 1. This block consists of a simple hip opener known as the butterfly. First, start in a seated position, place your feet out in front of you about two feet away from you with your heels together and your feet opened up forming a V-shape. Grip your ankles and rest your elbows on your shins and knees. The pressure begins with you pushing up your chest out and applying pressure to your knees at a comfortable force. Hold for 20-30 seconds. Next, you slide your feet in and close them together at the big toes, placing your hands on top of your knees to apply pressure. Hold for 20-30 seconds. Finally, bring your feet all the way in using your hands tucking them as close to your hips as you can. Once your hands are behind you, position your shoulders back and down as you push your chest out and sit as tall as you can with your knees being forced towards the ground. Hold for 20-30 seconds. Next extend your right leg to the side, straightening it while keeping your left foot in the same position. Take your left hand and reach it in front of you, attaching an anchor point to your right leg somewhere, the knee, shin, and if can eventually the pinky side of your right foot. Hold for 20-30 seconds. Repeat the same thing on the other side. This will conclude Block 1, which is performed every single time to begin a stretching session.
BLOCK 2
Block 2 (Beginner) is what I like to call the S-series which targets the hamstrings as well as the hips with a smaller effect towards the glutes and ends with the quadriceps.
BLOCK 3
Block 3 (Beginner) targets your glutes mainly, and then your lat and back region throughout the series. This may also cause slight knee discomfort so go at your own pace.
BLOCK 4
Block 4 (Beginner) is a deep opening series that reaches the entire hip region from the hip flexor, through to the adductors and outer region of the leg, into the quadriceps and hamstrings.
BLOCK 5
Block 5 (Beginner) is focused on ankle mobility, stretching deep into the hamstring, and reaching the glutes. As the movement progresses, the stretch is directed deep into hips.
BLOCK 7
Block 7 (Beginner) reaches deep into the hip, but mainly focuses on stretching out the lower back and the shoulders, even spreading across to the chest.
BLOCK 8
Block 8 is something I do in the morning to get ready for the day. I call this block “getting out the pops” because of the joint being released similar to cracking your knuckles. This stretching series is a dynamic flow that preps the body for any daily exercise. The goal is to loosen up the whole body from the shoulders into the back, through the knees and down to the ankles.
