I sit I run I sleep on my side. I have anterior pelvic tilt. I was once diagnosed with mild scholiosis. I occassionally have carpal tunnel symptoms. I have IT band syndrome (ITBS). I have noticed that I sometimes have cracking and popping. I have underdeveloped rhomboids, trapezius, and core. I have a short psoas, a tight chest and tight arms. I’d like a more attractive manly body.
Here are the stretches I’ve come to stand by.
It should take 18 minutes in total.
The best time to do stretches is when the body is warm. After working out.
1. Hang over bed for the psoas stretch. Do this one earlier than the baby stretch. 1min
2. Chest stretch in doorway. Modified. Hands at top, circle down to doorway while stepping forward, thumbs back. bottom of palm against doorway. 2 min isolate.
3. Hip rolls.1min 30 sec each way.
4.overhead side bend.30 seconds each, 1min
4. Calf stretch. on a stair. 2 min
5. Quad stretch. Hold ankle, push hip forward to deepen. Hold for 1 minute each leg until the leg relaxes. 2min
6. Hip Flexors. 2min
7. Lunge with spinal twist. 2min
8. Leg stretch 1min
9. crab overs. Do these after the psoas stretch. 2min
10. Whatever this is called. Pull your feet past your head, try to straighten your legs. 1.5min
18 minutes total.
Do not:
Massage nor use a massage cylinder to roll out your
- It band.
- Ql muscle
It can really trigger some messed up muscle and pain reactions.
