Let us not forget our buddy stretching.

This is just a quick post to big up static stretching and mobility work it really is under utilised in the strength training community especially amongst strong lifters who "don't need to do it" for some retarded reason.  Is it boring? Yes.  Is it useful? Hell Yes.

I have been having problems with my hips and lower back for the best part of 2-3 years and the latest flare up has prompted me to get on the stretch.  Let me tell you after approximately 7 days of regular stretching of no more than 5-10 mins at a time 1-2x a day the difference in my positions in squat is night and day.

The most effective things I have been doing aren't some voodoo shit with a roller ball, hockey ball or rubber band it's just regular static stretching of target areas and I feel so much stronger going through good positions it really does bear mentioning.

I am still foam rolling and using some more dynamic stretches before and during the work outs but I can honestly say that the most diffrence I have felt has come through just holding static stretches for 1-2 mins.

To help with some lifters who might be having some problems achieving positions in lifts here is a 15-20 min routine you can perform 1-2x a day to help with your flexibility in squattings, deadlifting and just moving in general.

1 - Calf Stretch - 1 min a side foot down, 1 min a side toes raised on a book/magazine.

2 - Lying Hamstring Stretch - 2 mins a side - get a skipping rope / band or towel and raise one of your legs up keeping it straight. keep hips square and on the ground work at the limit of your range but not too aggressively

3 - Hip stretch - 2 mins a side

4 - Hip Flexor stretch - 2 mins a side use your bed or a chair to raise your foot up and a cushion or yoga mat for the knee on the floor, get your hips close to your heel and keep your hips forward.  Lift your arms over head to increase the stretch.

5 - Squat Stretch (aductors, hamstrings, low back) 2 mins - grab your toes pull your hips forward, push your knees out with your elbows and pull your low back flat.  Try looking in a mirror side on so you nail the position. (band optional)

6 - Lying cross body stretch 1 min a side, try and keep shoulders on the ground and don't be overly aggressive this is a good form of relief if you are suffering from acute lower back pain.

Total time - 20 mins.  Perform it 1-2x a week early in the morning or before bed.

Marc