Quick questions about my routine

[Driss]

Hello!

I hope this isn't the wrong place to post this. I made a routine based on the book 'Stretching & Flexibility' (2nd edition) and would like to check whether I have everything covered. My goal is to stretch everything possible to avoid pain or discomfort in the future.

This is my current routine:

= Daily five =

(1) Floor clasped feet middle and upper back

(2)Backward bend from floor

(3)Lying rotation

(4)Standing side bend

(5)Seated hip

(6a) Chin to chest

(7) Neck side bend

= Upper body =

(9) Arm across body

(10) Partner front arm

(12) Partner arm up behind shoulder blade

(13) Arm behind head

(14) Wall middle and upper back backward bend

(29) Floor side bend over straight leg

(43) Folded legs clasped knees upper back

= Lower body =

(18) Floor folded leg calf (soleus)

(19) Wall standing calf (gastrocnemius)

(95) Wall quad hip flexor

(23) Floor instep

(4) Standing side bend, hanging version

(24) Lying hip (piriformis)

(17) Lunge hamstrings and variations, solo

(21) Buttock and hip flexor

(25) Standing suspended hip flexor

(30) Wall seated knees apart

Pancake stretch

Thanks again! If the formatting is off or I should specify anything, please mention it so I can do it.

[Kit_L]

How often are you doing this routine, @Driss? Only the Daily Five need to be done daily.

And please read this (and there are a few others that are essential reading in the same section, too):

https://kitlaughlin.com/forums/index.php?/topic/1570-the-secrets-of-stretching/

 

[Driss]

15 hours ago, Kit_L said:

How often are you doing this routine, @Driss? Only the Daily Five need to be done daily.

And please read this (and there are a few others that are essential reading in the same section, too):

https://kitlaughlin.com/forums/index.php?/topic/1570-the-secrets-of-stretching/

 

I do the daily five (Plus the two additional ones in the first chapter of 'Stretching & Flexibility') every day.

Then, I alternate between lower and upper body on a daily basis. I feel very good with this routine.

[Kit_L]

My only suggestion is to have one day off a week (on the upper and lower body workouts) and do some active movement that day; recovery is an essential and easily forgotten element. Think long term: avoiding injury is important. And do a relaxation practise every day.

Good work!

[Driss]

Thanks! I take a day off on Saturdays and stretch my wrists, ankles... instead of the main muscles. I do a relaxation practice everyday, too! I'm happy to know that I've got everything covered