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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 ...


4

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 ...


4

Try dynamic stretching. There is a video at the followng link. http://www.runnersworld.com/stretching/dynamic-routine LEG LIFTS Swing one leg out to the side, then swing it back across your body in front of your other leg. Repeat 10 times on each side. Feel wobbly? Hold onto a steady object. BUTT-KICKS While standing tall, walk forward with an exaggerated ...


4

There is a lot of debate about the efficacy of stretching (see "The Impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature"), but the general suggestion is that you should (i) do some light exercise to increase blood flow to the muscles/tendons (walking, light jogging, massage, apply heat) before you exercise, (ii) do some light ...


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 ...


3

Studies (like this one http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1250267/) show that stretching does not prove to be useful before training at all. To quote a commentary on the study i linked: In view of the limitations of the review, the evidence presented here indicates that neither pre-exercise nor postexercise stretching positively affects ...


3

EXRX is usually my go to site for queries like this. Here is the link for their Rhomboid specific stretches. However, as stated following your physios advice will be your best bet. You may also want to look into foam roller massages for yor back to help stretch your muscles out.


2

One of the problems with competitive or repetitive sports on the growing body is that they can cause the body to grow with asymmetries. Young athletes who do not have knowledgeable enough trainers are likely to develop problems over time with muscles, fascia and joints as uneven strains are created. Now you are left with figuring out how to correct the ...


2

For the stretching, pick up Tom Kurz' Scientific Stretching. It addresses your questions. Three times a day may or may not be excessive; it depends on how you do it. You might get more mileage out of doing yoga a few times a week and developing a home routine. Running is not strength training unless it is sprints. 800 meters is way too long for strength ...


2

In order to answer this question we need look at the differences in these 2 types of stretching, let me explain. Static stretching - is referring to when you are trying to increase the ROM (range of motion), an example would be a 1 leg hamstring stretch, as you sit and have 1 leg extended on the ground you would for a period of 30 seconds pull on your toes ...


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

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?


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

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

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 ...


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

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

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. ...


1

I remember reading about this topic a while ago. I don't remember the exact articles I read, but the upshot was this: static stretching BEFORE strength/explosive movements is at best irrelevant and at worst actually decreases performance. Here is a page with a summary of a few different studies that seem relevant: ...


1

If you are doing stretches and aren't seeing progress, then there are a few possibilities: Not stretching long/frequently enough. Stretching with bad form. Stretching wrong area. Let's start with #1. You need to be holding stretches long enough for the body to actually adjust to the change. I would say 30-60 seconds at least. With #2, there are a whole ...


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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