Stretching routine.

[larkmaj]

What stretching routine do you find is very effective to do at the start of a fencing practice? I'm trying to figure out a bunch of things I can do to try and improve the atmosphere of my club (wanting more of a team) as I have stated in some of my posts. One of the things I think would help is having a more structured warmup routine and organized stretching is something we are lacking.

So what do you do for stretches?

As usual I apologize if the topic has been discussed but I couldn't find a recent thread specifically on the topic via search function.

[Mr Epee]

I don't own a copy, but you might check out Stretching - by Bob Anderson. It's the bible that most folks refer to on the subject.

If you're just looking for a simple solution you might check this site out. It's not exactly the same, but pretty close to what the kids do at my club.

[CvilleFencer]

I usually walk around outside while I finish my smoke, go up the stairs on my tippy toes, stretch out a lunge (one) on each leg, do a couple mauy thai style knee/elbow combinations, pop my neck, roll my shoulders (once) and then go thrash the people who spend 45 minutes warming up and stretching. Works for me...

Of course when I am teaching my beginners/school program classes (intermediate/advanced students are expected to be stretched out and ready to work when class starts) I do the stretches with them. That routine is like this:

light footwork
Floor stetches:
Left/right leg with alternate leg tucked into the inner thigh
butterfly/triangle stretches
both legs out and face to the floor stretchs
Back up and then:
Calf stretches
Stetch out the lunge slowly and very deep on both legs
Mauy Thai knees/elbow combo's (the kids call it the drunken sailor dance)
Shoulder stretches
Windmills

Random other stretches based on my level of sadism that day.

[sabreur]

I don't own a copy, but you might check out Stretching - by Bob Anderson. It's the bible that most folks refer to on the subject.

I do the stretches for squash in this book religiously before training or competing, and after training and competing if I have the time (i.e., they aren't throwing us out of the salle).

It also helps to do a light warm-up (jogging for 5-10 minutes) and joint rotations BEFORE you stretch.

[Bryn Ralph]

There is web-site that covers a variety of stretching exercises as well as responses to sport injuries: www.thestretchinghandbook.com/.I Recommend the archives for your perusal.

[ParryRiposte]

I always do some sort of short aerobic activity, such as jog through the parking lot on the way to the salle, where I typically go straght to my warm up. What I do sometimes instead is this funny skiing thing: I find a line on the floor, then hop side to side of the line all the way to the end and back with my feet together, then do the same thing on my left foot going one way and right foot going back. Then:

Figure four, alternating legs
Butterfly stretch
One leg out straight, hug other to chest
Calf stretch against wall
Try to put hands together diagonally behind back
Pop neck/back
Basic footwork for 30 minutes
Pop neck/back/fingers again

I hold the stretches for at least 15 seconds. After that, my coach either has us (the class) do a drill of some sort, or we just go and fence.

[Cerian]

I do dynamic stretching before, then static stretching after any practice/competition/etc...

[D+F+P=Hadouken!]

Don't take stretching advice off of f101.

Find an experienced and qualified athletic trainer, who knows what he/she is talking about.

[Falcon (XB :)]

These two books by Pavel Tsatsouline are worth a look. Amusing but very effective.

Relax Into Stretch:

http://www.amazon.com/gp/product/093...lance&n=283155

Super Joints:

http://www.amazon.com/gp/product/093...lance&n=283155

Or check www.dragondoor.com

[Chafunkta]

Do some cardio before stretching. This gets the blood flowing and makes stretching more productive. You can do anything from running around the salle, hopping in place, or just different plyometrics.

After that, this is my stretching routine.



Sit down, put your heels together and push your knees down toward the floor. (it's almost indian style sitting but with the heels touching each other)

(still sitting on the ground) Straighten out one leg and keep the other leg tucked in. Then grab your heel and try to put your head as close as you can to your knee. Repeat for the other leg.

(still sitting) Keeping one leg straight (we'll assume it's the right), take your left leg and place it over your right and bend it. Now take your arm and brace it against your bent left leg and turn to your left. This twist stretches your back. Repeat for both sides

Now stand up and get into a deep lunge position and sit down in it, making sure to feel a good stretch (but not to the point of pain)

Rock back by pushing with your leg that is bent in the lunge to push yourself on top of your other leg. Brace your arm against your leg and push your knee out. This should be stretching your groin. Repeat the lunge and this for both sides.

Stand up and swing your arms around, starting with little circles and going into bigger circles. Do both clockwise and counter-clockwise.

Put your right arm across your chest and with your left arm, pull the fully extended right arm into your body. You should feel a stretch in your upper arm. Repeat for the left arm.

Place your right arm above your head, bend at the elbow, and with the left arm pull the right arm behind your head. This should stretch your triceps. Repeat for the left arm.





This is probably the most confusing process to read about, so I suggest looking at some pictures or possibly video of stretches that some people use. Just remember these important rules about stretching.

1) Don't ever "bounce." Get in a stretching position, feel the stretch and hold it for 20-25 seconds.

2) Don't ever stretch to a point that it becomes painful. You may experience some minor discomfort, but stretching should never hurt. If it hurts, you're doing too much.



EDIT: Take DFP's advice. Trust no one on this forum as far as stretching goes.

[larkmaj]

What everybody has said is for the most part the stretch routines I did when I rowed crew in high school. I just wanted to see if there were some stretches that fencers do that were different from what I did as a crewie. I think I've got what I needed though. Basically a little less arms, less back, more groin. The muscles required for crew and fencing are very similar with just those differences.

[Martinis at 8]

I do dynamic stretching before, then static stretching after any practice/competition/etc...

I'm not a fencer, but I would say that the above is the correct approach for any sport.

In order to add measurable flexibility and lengthen the muscles, one should add PNF/isometric stretches to one's exercise routine. I would suggest the books/tapes by Thomas Kurz, formerly of Poland, and now the US. http://www.stadion.com/author_kurz.html. Targeted weight training also assists in this regard.

Cheers,

M8

[epeezack]

I usually walk around outside while I finish my smoke, go up the stairs on my tippy toes, stretch out a lunge (one) on each leg, do a couple mauy thai style knee/elbow combinations, pop my neck, roll my shoulders (once) and then go thrash the people who spend 45 minutes warming up and stretching. Works for me...

Of course when I am teaching my beginners/school program classes (intermediate/advanced students are expected to be stretched out and ready to work when class starts) I do the stretches with them. That routine is like this:

light footwork
Floor stetches:
Left/right leg with alternate leg tucked into the inner thigh
butterfly/triangle stretches
both legs out and face to the floor stretchs
Back up and then:
Calf stretches
Stetch out the lunge slowly and very deep on both legs
Mauy Thai knees/elbow combo's (the kids call it the drunken sailor dance)
Shoulder stretches
Windmills

Random other stretches based on my level of sadism that day.

That's pretty close to my routine. I also stretch after practice. I stretch anything that feels sore. It helps the next morning.

[dramamine]

I'm not a fencer, but I would say that the above is the correct approach for any sport.

In order to add measurable flexibility and lengthen the muscles, one should add PNF/isometric stretches to one's exercise routine. I would suggest the books/tapes by Thomas Kurz, formerly of Poland, and now the US. http://www.stadion.com/author_kurz.html. Targeted weight training also assists in this regard.

Cheers,

M8

Agreed. Before exercise I do dynamic (not ballistic!) stretches that mimic the movement I'm about to perform. After=static.

http://www.thefactsaboutfitness.com/news/stretching.htm

http://www.exrx.net/ExInfo/Stretching.html

Static stretching before activity doesn't decrease chance of injury, and can decrease performance. Save the static stretching for after!

[sanadika]

Is there any help for "bunchy muscles".? that s they only way i know to call them. Ive been active all my life with a lot of weight llifting (grain/hay etc) and walking around the horses i worked. i never stretched until i started fencing.however i am so not limber and no amount of stretching has helped. Is there a way to break down this muscle and re form it?

[D+F+P=Hadouken!]

Is there any help for "bunchy muscles".? that s they only way i know to call them. Ive been active all my life with a lot of weight llifting (grain/hay etc) and walking around the horses i worked. i never stretched until i started fencing.however i am so not limber and no amount of stretching has helped. Is there a way to break down this muscle and re form it?

Try stretching your muscles after practice, when they're still warm.