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5

Rolling the neck is contraindicated because it can hyperextend and compress the cervical vertebrae and cause nerve damage over time. You can let your chin just kind of hang your your chest, and lean your head to the side (Think touching your ear to your shoulder) as recommended neck stretches. As you advance, you can add a gentle traction to the side ...


5

There are two elements to front-splits: The hamstrings and the hips. Both will need stretching to accomplish what you want. You'll also need to strengthen the surrounding musculature, or you'll be stretchy but not strong enough to safely get into and out of the position(s) you want. The length of time it'll take you to achieve this will depend on your ...


3

You would probably benefit from having a physical therapist's or chiropractic evaluation. If you prefer to try to figure it out on your own search the site for piriformis for more information. Since you've identified the bumps as the PSISs, and you reproduce your pain by rotating your foot (actually the hip into internal or medial rotation), look at the ...


3

Good question- according to the American College of Sports Medicine, a good warm up will get your heart rate to about 50-60% of maximum. This increase in HR will increase blood flow to skeletal muscle and joints (and to address your question in the comments, if you are doing almost any kind of warm up, that should put your joints through plenty of ROM... ...


3

First of all, if your fingers are constantly under stress and they are not recovering properly, this can lead to nerve damage in the wrist and elbow which is known as a repetitive stress injury. Much of your 'finger' strength in rock-climbing and tennis is generated by your forearm. So increasing forearm strength will increase the strength of your fingers. ...


3

The ankle is a gliding joint and only really operates along 2 axes of movement. This limits your options for movement. Ultimately, the stretch you want to do is determined by what muscles you want to stretch. If you want to stretch the muscles in the inferior aspect of your foot (sole), you're options are pretty much limited to dorsiflexion (pointing your ...


3

Anything more strenuous than a long hike is detrimental to totally orthodox, full-focus-on-strength-and-size Starting Strength. However, I've found that daily (or less frequent) yoga is a great supplement to powerlifting. If you're capable of all the exercises in the program, there's no particular need for additional stretching. I've found that the ...


2

The sit and reach test is part of a general health assessment battery of tests. The basic method is to sit on the floor, legs flat, with feet against a box or other vertical stop. A measuring stick or device is used to see how far a person can reach towards (or past) their toes. It's used as a measure of general health when included in a full assessment. ...


2

The best way is to slowly, gently stretch and strengthen different muscles at the same time. For example: push the chin down (that firms the front of the neck) and at the same time, pull the throat backwards (that lengthens the back of the neck) push the throat forward, lift the chin up (lengthens the front, firms the back) When turning the head ...


2

When you do military presses, the optimal way to activate the entire shoulder and even trapezius is to shrug when you're at the top of the movement. So as you go up, you normally press the weight until your arms lock out. If you're familiar with the shrugging movement, you can do this one trick to really push your shoulders, by activating your traps with ...


2

Aerobics won't make you taller, however at age 15/16 you are still growing. Girls are still growing until around 18 and boys i believe is early 20's. it's hard to say how much more you will grow and when, as everyone is different. A combination of eating a good diet and exercise will help you lose weight.


2

I also suffer with periformis tightness due to an imbalance, and I find if I sit on the foam roller with legs bent. I take 1 foot across the other knee and can usually wriggle about on the roller to get to the spot that hurts. Have you tried in this position?


2

I will add some cues to Larissa's. When you are in the hole (the bottom position of the squat) don't strain your neck by looking up and leading with the head when rising to the standing position. Lead with your chest, not your head. This will help you maintain your upright position and mitigate the tendency of your butt rising faster than you chest when ...


2

The only way to gain "permanent" flexibility is to stretch chronically. Every time you stretch you will be giving your muscles an insignificantly small amount more length, that'll revert if you don't stretch often enough, but stretching chronically you will be able to add up those extremely small lengths into noticeable flexibility that lasts. You will need ...


1

Will aerobics make you taller? No, it won't. It'll strengthen your heart and lungs; it'll also tone your body and increase your energy. But it will not make you taller. That being said, some studies reveal that performing exercises that stretch your back and spine (such as hanging from a bar) can increase your height. Also (purely my observation with no ...


1

Slow process of diagnosing this: information here is a summary of my treatment and helped by top neurosurgeons, physiotherapists, couches and other professionals. You can read my diary below. We are trying to get me back to games fast. [24th June] general doctor order me 2 weeks of rest with anti-inflamatory painkillers I am doubtful about this because ...


1

Most often, it is tightness in the lateral rotators that prevent people from safely getting into the lotus position. So yes, a tight piriformis is likely a culprit. The adductors are usually not the issue for lotus. First of all, if you have acute knee pain, you should not even attempt a lotus, or do any of the preparation exercises. If you are pain free at ...


1

I would recommend looking at safe swimming stretches, such as the ones detailed here. I would stay away from many of the older swimming stretches and the partner assisted arm stretches, as they have been shown to increase looseness in the shoulder and are associated with a higher incidence of injuries.


1

I always refer to yoga anytime I need to find a good stretching move. Please check the move below: Position: Seated, legs out straight. You yogis can criss-cross-apple sauce if you want to :) . Place palms down, fingers backward about a foot off the hip. You can play with how it feels to pull the palms off the floor and stretch the fingers long. ...


1

Dynamic warmups are essential to get those muscles going and avoid injury, things like bodyweight lunges, pushups, light weight KB/med ball movements will get the blood flowing, and as long as you are doing these types of movements to the limits of your movements you will not have a problem. Yoga is a great tool, but because its focused on creating long lean ...


1

Actually I've heard that stretching before a workout might be counter productive, since the stretch will decrease your ability to beat your own max load. You should focus more on a full body warm up. I normal go for 7 minutes on the elliptical or rowing machine (full body) or just start with a combo-set of no weight barbell exercises. After finishing a ...


1

Cycling has been shown to shorten the rectus femoris. This happens because its range of motion is smaller than in for example running. The same thing happens to any muscle that is used across a shorter range of motion, so I presume that the exact same thing happens to the hamstring. There is another factor that plays a role there as well. The hamstring has ...


1

Most likely it is something called "snapping hip syndrome." The wiki article doesn't provide any ground-breaking info, but it's a good overview of the condition. If it starts causing you pain, see a doctor. I get this with my left hip when I do side kicks. I just learned to live with it.


1

I have the same issue. My PT prescribed "eccentric leg curls." Put 50 or 60 lb on the leg curl machine. Pull slowly with both legs, then slowly return to the rest position with only one leg on the pad. Somehow this really helps the hammies. Just do three sets of ten. Increase weight with caution as you improve. Beware of too much weight or too many reps or ...



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