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jtval

stretching

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Ok, I know some of you do this so chime in on your preferences!
STRETCHING
I used to live 3 hours away from the dz. stretching was IMPERATIVE. After a long drive to the DZ just so we can ride to altitude in small a/c all day long, stretching is something some of us overlook; and not many of us know HOW to stretch properly.
First things first--
let your muscles warm-up. If you are changing climates while you stretch you can hurt your self if your muscles are not prepared. Give your self AT LEAST 2-5 minutes to acclimate to the environment. Cold muscles are easily pulled/ripped. Most runners run in air conditioned gym's; that is where they should condition their muscles before each run!
After you have "warmed up" you should begin with stretching slowly and without bouncing. There should be someone that can help you understand each stretch if you are confused, but at a MINIMUM these are the stretches I do before and during each jump day and exercise. These are only MY stretches, I am not a Dr. Use this information as you see fit.
1) stand with feet shoulder width apart. Bend at waist keeping knees straight/locked and reach for the floor. Go only as far as you can. You should not feel PAIN but you should feel the muscles being stretched slightly. Hold for approx30 seconds
2) starts with feet together- take approx one step forward with left foot (you should have about 12-15 inches between your toes and heel) bend your left (front) leg at knee until you fell your right calf stretching. NO PAIN should be felt. Hold for approx 30 seconds. Do the same with right leg forward.
3) Sit on a flat surface with legs approx shoulder width apart keep legs locked at knees. Reach for your feet, hold for 30 seconds. Stretch to a comfortable spot. STOP IF YOU FEEL PAIN!
4) Sit on a flat surface put left leg over right as if you were crossing your legs. Now bend your left leg. Slide your left foot up towards your right knee. Your left foot should be on the outside of your right knee, bring to a comfortable spot. Now, twist your torso to the right...put your left elbow on your left knee to support your stretch. This will mainly stretch your lower back you may feel your stomach/sides being stretched. Hold for 30 seconds. Now do the same thing for your other side. DO NOT CONTINUE IF YOU FEEL PAIN!
These are basic stretches for your lower body and legs; these are the minimum stretches I do. For your upper body try these.
Take left arm, hold straight out in front of you. Now without bending at the elbow put your left arm across your chest. Use right arm to stretch your left shoulder by bringing your right arm up (as if giving the finger ) and slowly force your left arm closer to your chest hold for 30 seconds. Switch arms and do the same thing. If you feel pain you are forcing your body to do things it is not ready to do. Ease up. You will do no good by ripping your muscles. Your muscles will stretch further the more often you stretch them!
With hands on hips, feet shoulder width apart, lift left arm over your head. Lean body to the right and reach with left arm.
Do the same with right arm. Hold for 30 seconds. NO BOUNCING! (you should see a pattern here.)STOP IF YOU FEEL PAIN
(FYI)ensuring you are fully hydrated will the lessen chance of hurting your muscles!
ok these are basics. There are still more stretches you can do but they get a little complicated to type. If you want me to type them here I WILL.
If you have knowledge in this area, and want to type some stretches for those that don’t, feel free! I am going to cross post this in the talkback and safety and training forums.
I hope this helps/reminds someone that it may be worth a lot of (healing) TIME and (Dr. bills) MONEY to take preventative measures when you do ANY exercise!
Warm muscles and safe landings to everyone!
Have fun, Live free, SKYDIVE!!
http://community.webshots.com/user/jtval100

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Oh brother Not only do you need to stretch, but you need to increase flexibility to have full ROM through the joints. There is a difference.:P.
No malice intended J~ just reminded me of the old Jack Lelane program. LMAO
Cheers
All it takes is faith and trust
and a little bit of
Pixie Dust...........

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I brought that up b/c I run with a friend who says he doesnt NEED to stretch...so I watched him run for 2 weeks and now he is in pain from not stretching. (i get shin splits all the time I just found a stretch for those the other day) I am old but still able to be active b/c I stretch!
Have fun, Live free, SKYDIVE!!
http://community.webshots.com/user/jtval100

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Get this, I was stretching out at the dz on one of my earlier jumps and this guy came up to me and said "you're taking this wayyy to seriously"
Ah yes, plumetting towards the earth at a high rate of speed with nothing but a bit of fabric to save you - what's serious about that?
Personally I love to stretch. It's good all throughout the day but especially good if you're about to cram yourself into a cessna 182 for 25 minutes!
Gale
Isn't life the strangest thing you've ever seen?

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Get this, I was stretching out at the dz on one of my earlier jumps and this guy came up to me and said "you're taking this wayyy to seriously"

If I'm doing 10-12 jumps a day, and don't stretch.... I have one word. OUCH.
_Am
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J.T.....On the advice of Alan Menti, I started stretching last November when I signed up for a "Wind Tunnel Camp" with the Airspeed Team in Orlando for January ' 02. At the time I only had 7 skydive's, I now have 41, and had no idea what an "Arizona Airspeed" was. After spending straight 6 days in the "wind tunnel", I learned how important stretching was for skydiving. I now stretch 7 days a week for at least a half hour EVERY morning. I jog--run 5 days a week and lift 3 days a week. I have lost 51 pounds of weight over the last 8 months and look I like I'm in my early 30's again.( I'm 48 now, single, 5' 8", 180lb, brown eyes / hair with a 33' waist....JUST in case there might be a single lady out there looking for a nice guy).....The fact that skydiving has totally change my life is the under statement of the year. I do get some "looks" from a few of the others at the DZ when I start stretching EVERYTIME I arrive and before my first jump, but I just show them one of my "fat" pictures from last year and it's a funny thing...... you see them over on the side starting to stretch and getting limber before they gear up. I just kind of smile to myself. As far as I'm concerned, not only should you prepare your mind before you jump, but you have to prepare your body as well to avoid any injuries that could side line you for a week or even a MONTH while your healing. The choice is yours. Blue Sky's to ya

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1) stand with feet shoulder width apart. Bend at waist keeping knees straight/locked and reach for the floor. Go only as far as you can. You should not feel PAIN but you should feel the muscles being stretched slightly. Hold for approx30 seconds



This is a very vulnerable position, especially for a girl! I suggest extreme caution!:P


*****************************************
Blondes do have more fun!

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I've seen a few people stretching before jumping. Maybe I need to start doing this. I'm definitely not as flexible as I once was, and I can see the benefits for preventing injury or even soreness. We used to do lot's of stretching before climbing on a bronc at rodeos. It helped a lot. We used to do lot's of stretching for karate (that I hated), but I've never been that flexible since. I need to learn more about this area of fitness......Steve1

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