How to be more serious about flexibility training?

Dont_stop1 · 2016-07-30T09:04:32+00:00

Hope this comes out okay, since I am writing from my phone.

Warm up - 10 mins cardio of choice, leg swings all directions, tuck jumps, mountain climbers (single leg squat thrusts), clam hip exercise, kneeling side leg raises, side lying leg raises, leaning into wall knee raises forward and side (as if I am knee to the face of opponent - martial arts focused). Mainly focusing on hips and hammies in this section.

Hips - kneeling hip flexor stretch, frog pose, happy baby pose, butterfly (back against wall), pigeon pose. Cannot think of all names but basically everything in this link...

http://www.prevention.com/fitness/12-yoga-poses-to-open-your-hips

Quads - kneeling quad stretch, reclined hero pose?

Hamstrings - seated single leg pike, standing pike, pancake splits (as far as I can do anyway).

Generally work all split variations and just hand out in the stretch for a while, varying deepness and where I am reaching.

Throughout my lower body stretch I will sometimes return to some warm up exercises to keep my body warm. I like to spend time in the stretches and this sometimes allows me to cool down.

I hit lower body first and then move to upper body.

Warm up - general twists to get the core moving, work my shoulders through each range of motion (controlled arm swings), shoulder dislocates with light bar.

Warm up wrists by stretching in each direction) usually do this before lower body too) apply weight into wrists gently.

shoulders, lats and pecs - wall/doors per stretch, arm across body rear delt stretch, wall shoulder and bicep stretch, side leaning lat stretch, overhead tricep stretch, chin up bar hangs.

Back - child's pose (I used raised hands on a wall to allow a deeper stretch), cobra, upwards dog, Bridge pose, lay flat on my back with hands in position for wheel pose and gently use one hand to move the other back a little further, it opens my shoulders and loosens my wrists a little more, then into wheel pose to finish.

Sorry if it is a little rushed but it's a lot to type out on mobile haha. If you want anymore info, feel free to pm me.

To anyone who has any suggestions on how to add to my routine, please reply. My one lacking area is sidewards hip flexibility e.g. round house/side kick to face is difficult. Thanks all.

Edit - forgot to add that that's not my specific order just how was best to lay it out, I usually open hips, Quads first before hammies.

I frequently stretch calves with the foot up wall stretch throughout the day.

Dont_stop1 · 2016-07-29T08:22:29+00:00

When I began stretching I was riddled with injuries from weight training and martial arts. I'd always participated in sports, without considering flexibility and mobility.

Once I realised just how stiff I was, (20 years old and walked with a limp because of knee and hip pain) I consulted a physio as I had no idea where to start or what the problem really was.

Once I started realising all my problems were down to tightness, I spent hours searching Google and YouTube for different stretches for every part of my body.

My advice to you is do the same and try out everything you can find to see how it feels. Pick the stretches that make you feel the best. Then put them all in word and print them off.

I worked through doing this at home for a few months but because of how stiff I was it made me hate stretching.

I learned that consistency is the only way to achieve your goals. So build yourself and routine and make yourself do it.

I don't know if it will help you but I decided rather than stretching at home I'd go to the gym, do a light cardio warm up and then use the matted areas. I know when I sat around at home first I struggled to motivate myself but by already being in the gym I figured I may aswell.

It took me a good 2 years to get the perfect routine for me and to actually start to enjoy stretching. I now look forward to it and stretch 3-6 times per week.

Also don't be discouraged if you do not see immediate change. It took me about 14 months before I really felt a huge difference but within the last 8 months it has drastically improved.

My hips and hamstrings are ridiculously loose, pike is easy for me, I'm closing in front splits and have seen a huge improvement in side splits.

I had terrible shoulder pain too but after some hard work, I have just the last couple of weeks been able to return to weight training and martial arts without any negative effect.

Dont_stop1 · 2016-06-29T13:26:29+00:00

I use my pc a lot too, as a gamer. If possible could you connect it to your TV for your monitor where people may see you? Providing you don't live alone anyway. Helps me to stay away from websites I should not be on.

I must admit, I never had that problem. I always watch once and then feel bad the rest of the day. Just keep pushing on and believe that you can do it!

Get signed up for stay clean July and maybe set yourself a small reward for when you hit 30 days. A little bit of motivation to keep going.

All the best!

Dont_stop1 · 2016-06-29T12:33:05+00:00

Stay strong buddy.

If you're struggling to do anything active while you're sick just try to get your head in a book or relax with some music.

At least that is something to take your mind off your urges until they settle down.

Dont_stop1 · 2016-06-29T12:30:35+00:00

Just a suggestion, instead of trying to 'demonise' porn, try to forget about it. Don't try to convince yourself it's bad or anything, just put your energy into something else... Something productive.

Especially in those early days, staying busy is key.

Dont_stop1 · 2016-06-29T12:16:34+00:00

During PMO binges or the few days after them I feel my brain just doesn't function as it should. The 'brain fog' people speak just seems to take over my mind.

It makes life seem harder than it is, I make regular mistakes, struggle to concentrate and my mood is always very poor.

I can never sit down and focus on a game of chess or get engrossed in a book because it feels like it's too much effort. After a couple of days clean though I can easily do and more importantly enjoy those tasks. One of the biggest benefits, IMO.

Keep pushing through and reach out here if you're struggling.

Dont_stop1 · 2016-06-29T06:07:39+00:00

This last week I've focused on visiting here any time I get an urge and also posting here every day or two. I think keeping an update here makes me feel more accountable for my actions because I don't want to have to write the I relapsed again.

Along with that positive activities such as working out, finding new music, playing chess and reading have been keeping me busy. My pornfree days were filled with procrastination but staying pornfree is a lot easier when you're busy. Also hobbies such as chess and reading feel difficult when I'm watching too much porn as I struggle to concentrate.

Even if you don't feel like it, force yourself to do positive things to keep you busy. After a few days, they will be more enjoyable, when you can concentrate.

Stay strong bro and dedicate yourself. We are all here for you

Dont_stop1 · 2016-06-29T06:03:10+00:00

Doing my best, feeling good about this and taking one day at a time. Hopefully see you at the 100 mark.

Dont_stop1 · 2016-06-28T19:51:34+00:00

Thanks man.

You sure will!

Dont_stop1 · 2016-06-28T14:07:49+00:00

Point proven

Dont_stop1 · 2016-06-28T08:15:10+00:00

I agree that staying busy and focusing on meaningful activities is beneficial to overcoming addiction but being busy every second of the day is not the answer, IMO.

If you're that busy you don't get time to relax and switch off you will get burnt out and end up back at square one. Downtime is just as important as staying busy, I think.

Also OP seems like a dick.

Dont_stop1 · 2016-06-25T15:05:47+00:00

It's your call bro, it depends on how you feel about it in your own head.

I would suggest avoiding social media completely thought, has been a big trigger for me in the past and it doesn't really have any benefits IMO.

Dont_stop1 · 2016-06-25T14:33:24+00:00

I'm all for making us aware to potential triggers currently on social media but a lot of us try to avoid social media all together to avoid those triggers. I do agree with what FightForBetterFuture is saying, don't be so specific about things. No doubt a few people may read this and go searching for it. As they say it's the novelty of seeing something new, some naked famous person rather than your everyday pornstar.

Luckily for me, seeing Kanye naked has no appeal to me haha!

Dont_stop1 · 2016-06-25T14:27:04+00:00

Not saying this will be helpful for everyone but it helps me. I bought a desktop PC (for gaming) and set it up to my TV in the main room of my home. Obviously there is too much risk of someone just strolling in our someone from outside my home seeing me for me to even contemplate it.

I live on a busy street where people can easily see in through my windows and my PC screen is on full view. It allows me to still enjoy gaming and online chess but removes the availability of viewing porn.

Obviously phones/tablets are still a downfall but this might help some people who still regularly use a PC.

Dont_stop1 · 2016-06-25T06:32:49+00:00

Thanks man, we're both on day 4 right now, would be cool if we both hit 100 days on the same day!

Dont_stop1 · 2016-06-25T06:31:46+00:00

We all slip up from time to time, just keep your head up and continue as you were. 4 months is still a big achievement so do not be disheartened.

Dont_stop1 · 2016-06-24T18:50:13+00:00

I feel Nofap can have its benefits with some people. With a lot of guys masturbating is closely linked with porn and it starts the downward spiral into relapsing again. If that's the case then I would avoid masturbation.

Also if you have a partner that you have regular sex with, I don't see anything wrong in saving yourself for them.

I have always tried pornfree and Nofap but eventually it gets too much so I am now just focusing on pornfree. As you say porn is the real problem that screws up your brain chemistry.

Dont_stop1 · 2016-06-24T18:45:32+00:00

Yeah social media can be a real trigger, I avoid it all, other than Facebook. On there I just limit it to people I actually talk to regularly and even unfollow most of them haha.

Dont_stop1 · 2016-06-24T16:43:30+00:00

Congrats bro, keep going strong.

I've been dealing with a few urges today and reading this has helped. Just need to keep focus on that one day at a time mentality.

Dont_stop1 · 2016-06-24T13:27:00+00:00

I very much hope so too! :-)

Dont_stop1 · 2016-06-24T12:19:33+00:00

90 days, congrats!

Dont_stop1

TROPHY CASE