Stretching for
A Full Body Stretching stiff
V
Routine for Every Body
Stiffies!
Ebook
1
First published June 2018
Text © Innovations in Pilates, 2018
Published by Innovations in Pilates
Innovations in Pilates
1 Regina St. Rosanna
VIC 3085 Australia
[Link]
Anatomy diagrams used with permission of Muscle and Motion
Cover design by Kenyi Diaz
Layout by Angela Shi
Modelling by Kenyi Diaz, Anthony Lett
Creator: Lett, Anthony, author.
Title: StretchFit : Safe, effective mat stretching for every body
Anthony Lett, Kenyi Diaz.
ISBN: 978-1720791225 (paperback)
Subjects: Pilates method.
Health.
Physical fitness.
All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means,
electronic or mechanical, including photocopying, recording or by any information storage and retrieval system,
without written permission from the publisher, except for the inclusion of brief quotations in a review.
The author and publisher have taken care in the preparation of this book but make no expressed or implied
warranty of any kind and assume no responsibility for errors or omissions. No liability is assumed for incidental
or consequential damages in connection with or arising out of the use of the information or programs
contained herein.
Safe, effective mat
stretching for men who
are stiff in all the
wrong places!
Your free E-guide!
Anthony Lett & Kenyi Diaz
Welcome to the Stiffies!
We’re a club for men who are stiff in all the wrong places!
We help men who are inactive, desk bound, weekend warriors or all of these, who are feeling the effects
of aging on their bodies. Men who wake up stiff and sore and stay that way most of the time.
We stretch men who want to stretch but don’t know how. We stretch men who may have tried Yoga and
don’t like the “vibe,” and who feel embarrassed because they can’t do it well.
We stretch men who want a long-term solution to their stiffness and pain, not a couple of costly “band
aid” visits to a Physio or Osteo.
We stretch men who might have tried stretching and haven’t received much benefit, because they
didn’t do it correctly or consistently. They might be going to the gym too, but its not helping their stiffness
or pain.
We stretch men because we want them to feel as great as we know they can!
The stretches in the Siffies pack
We’ve selected stretches for the 6 tightest and stiffest regions in men. If these muscle groups are tight
your ability to move with ease will be affected as well and your posture, your pain levels and your blood
pressure. Long term, stiffness in these regions causes back, hip, shoulder and knee pain and wearing out
of your joints. Your joints are just like the wheels on your car-if they aren’t aligned properly, they wear out
fast. At least on your car you can buy new tyres and spare parts! On your body, this can be super serious.
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A few things before you start
Scheduling
You already know the potential benefits that the following practices will bring.
What’s important is that you make 40 to 50 minutes every 2 or 3 days to give yourself the opportunity
to live a pain free, healthy lifestyle. Set yourself a sustainable routine, one that doesn’t demand too
much of you, and make sure your practice is not the last thing squeezed into and already tight schedule.
Developing a morning practice is usually better for this reason.
This could be you!
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Before you begin
You need to understand the key scientific methodology behind the StretchFit approach. It called
“contract/relax” stretching and sounds complicated, but in practice its simple.
Here’s how it works:
Take yourself VERY SLOWLY into a mild stretch. We call this the POINT OF
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TENSION, or POT. Moving quickly will trigger the stretch reflex. On a scale of
one to ten, one being not much of a stretch and ten being complete agony, we
suggest a score of five or six. Hold the position for five breaths and settle.
Contract the muscles that you are trying to stretch. We will give you cues,
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of course; although it may seem counterintuitive, contract the muscles we
recommend for five seconds. Use around 30 % of your maximum effort, and
start gently.
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Relax totally and restretch to the new position. Don’t expect miracles, but you
can expect to be able to go further into the stretch, often between 1 to 10
centimetres further. Hold the new POT for fifteen breaths.
Contract/relax in the roller stretch
1 Press the foam roller away to the POT. Hold for 5 breaths.
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Contract the muscles you are stretching. In this case, it is the hamstrings. Contract
2 for 5 seconds by pressing your feet down into the foam roller. Use 30% of maximum
force. The GTO will signal increased tension via a sensory nerve to the spinal cord.
A relaxation signal will travel to the muscle, facilitating a restretch.
Relax and re-stretch to the new POT. Hold for 15 deep breaths.
3 See image above.
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Spinal chord
Force
M oto r n e r ve
Sensory nerve Tension increases
Muscle relaxing
Contract/Relax technique in practice. The muscles-hamstrings in the image above- are gently
4 stretched and held in position. They are then contracted isometrically i.e without producing
movement. A sensory nerve from the tendon (in white) signals to the spinal chord a change in
muscle tension without movement. A reflexive signal is sent back to the muscle via a motor nerve
to relax. The stretch length can then be increased.
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Lying Straight Leg Hamstring
Click to
watch video
HOW TO STRETCH: Photo A
-- Place strap across foot and pull leg to point of C
tension
-- Keep knee straight and firm
HOW TO CONTRACT: Photo A
-- Press entire leg back towards floor
VARIATION: Photo D
-- Press ball of foot down to accentuate calf and
back of knee
HOW TO RESTRETCH: Photo B
-- Contract quads and pull leg towards chest
Major muscles stretched
Hamstrings
Calves
PARTNER ASSISTANCE: Photo C
-- Partner must be secure, with straight arms
-- Place hands as pictured and keep knee
straight while pressing leg towards chest/
armpit
-- Contractions as in solo version
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The Lunge
Click to
watch video
HOW TO STRETCH: Photo A PARTNER ASSIST: Photo C
-- Kneel as pictured, keeping arms inside of -- Partner presses down onto
front foot sacrum and rear of hip joint
-- Keep spine straight -- Partner lifts leg by pulling thigh up into
-- Take rear leg back as far as possible straight leg position
-- Keep front knee open at about 100° angle
-- Sink hips towards floor C
HOW TO CONTRACT: Photo A
-- Press both feet down into floor (do not move)
HOW TO RESTRETCH: Photo B
-- Lean hips closer to floor, OR for more effect
lift rear knee from floor (do not allow hips to
lift)
Major muscles stretched
B Rectus femoris
Iliopsoas
Adductors magnus
Gluteus maximus
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The Cobra
Click to
watch video
EXTENSION
HOW TO STRETCH: Photo A ADVANCED VARIATION: Photo D
-- Relax lower back and gluteal muscles -- Bring hands closer to hips under shoulders
-- Draw elbows towards body and lift chest -- Contract leg and spinal muscles to lift knees
and hips
HOW TO CONTRACT: Photo A -- Contract back muscles to arch spine
-- Press arms and feet into floor backwards
C
A
D
HOW TO RESTRETCH: Photo B
-- Take hands wider than mat
-- Relax low back muscles
-- Press arms straight to lift chest
B
Major muscles stretched
Abdominals
Hip flexors
SCM
INTERMEDIATE VARIATION: Photo C
-- Lower chest and bring hands closer together
onto mat
-- Press arms straight and lock elbows
-- Relax and ‘hang’ spine between shoulders
-- Deep abdominal breathing
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Lying Rotation
Click to
watch video
C
ROTATION
HOW TO SET UP: Photos A and C
-- Lie in middle of mat
-- Outstretch one arm with hand at head height
or higher
HOW TO STRETCH: Photos B and D
-- Shift opposite hip to middle of mat
-- Rotate pelvis away from outstretched arm
-- Keep bottom leg straight
-- Allow top leg to drop towards floor
HOW TO CONTRACT: Photos B and D
-- Press arm and shoulder up
-- Press hip back into partner’s hand
Major muscles stretched
HOW TO RESTRETCH: Photos B and D Pectorals
-- Press arm and shoulder into floor Oblique abdominals
-- Allow opposite leg to drop to floor Hip abductors/deep rotators
-- Rotate top hip further
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Foam Roller Mermaid
Click to
watch video
LATERAL FLEXION
HOW TO SET UP: Photo A VARIATION: Photo D
-- Straighten legs and place ankles onto roller -- Roll top hip forward
-- Balance body on hand and elbow
D
A
VARIATION: Photo E
HOW TO STRETCH/CONTRACT: Photo B -- Roll top hip back
-- Lift chest by pressing arm straight
-- Press both feet down into floor
E
B
Major muscles stretched
HOW TO RESTRETCH: Photo C
-- Further straighten both arms Hip abductors
-- Move supporting arm closer to body Oblique abdominals
Quadratus lumborum
C Multifidi
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Lying Pectoralis Major
Click to
watch video
HOW TO STRETCH: Photo A
-- Lie as pictured with elbow at head height
-- Keep front of shoulder on mat
-- Roll opposite shoulder, hip and leg backwards
-- Press opposite hand down into floor
HOW TO CONTRACT: Photo B
-- Press arm under stretch into floor
Major muscles stretched
Pectorals
Anterior deltoid
HOW TO RESTRETCH: Photo C
-- Roll hip and leg back further
-- Press opposite hand down into floor
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Conclusion
Thanks for participating and congratulations on taking the first and
large step toward a healthy and active life!
It might take several weeks before you feel consistently better, but you’ll notice the subtle
changes in everyday things like reaching, bending, putting on your shoes, and recovering more
quickly from strenuous activity. The irritating aches and niggles that interfere with your sense
of peace and calm might gradually dissolve too, and you’ll notice pleasingly that your back or
shoulder for example, don’t hurt anymore. These little victories are easy to miss, because once
pain is gone, we tend to forget it was there in the first place. Take care to notice and appreciate
your sense of wellbeing though, because there’s nothing better than feeling well, moving freely
and being able to embrace and enjoy life!
PS If you would like a full copy of the book from which the stretches were taken, it’s called
““StretchFit, Safe effective stretches for every body” and can be found on this Amazon link.
If you’d like to visit us at our Ivanhoe studio to check on your progress or take a class, please email
Anthony on info@[Link].
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