[Oddity (Andrew)]

Last post turned into a megapost (I feel your pain...) so I'm posting my stretch routine here separately:


Once per day, most importantly when your muscles are well warmed up (ie not when you wake up). This is important because cool muscles don’t stretch well (think of putting an elastic band in the freezer and trying to stretch it... then put it in the sun and try to stretch. A crude comparison, but it will do). The aim is to follow the steps below in order, you can stop early but don't skip steps, as your muscles gradually warm up even more from the previous stretch (which is why the first stretch seems relatively "tame").

- start lying down with knees bent and knee-rocking side to side for a couple of minutes
- still lying down, hold the knees and very gently at first, rock them in towards the chest a little, only as far as is comfortable. Initially this was barely an inch, don’t push it too soon too quickly. Over a long time this improved until I could roll my whole body back
- now stand against the wall and, leaning back, bend your knees slightly and flatten the curve of your lower spine so that it’s flush against the wall. keeping the lower back flush against the wall, gradually reach down to one side as far as is comfortable (again, don’t push it) and then reach down the other side. Reach side-to-side for at least 1 minute, all the while aiming to keep the lower spine flattened to the wall
- next, stand in a clear space with legs apart the same distance as shoulders. Bend knees slightly. Reach one arm forward, rotating your lower back a little (as always, only as far as is comfortable). Then rotate the other way and reach the other hand forward. Repeat for a minute, as if reeling in a rope, focusing on back rotation only as far as is comfortable.
- finally stand half a metre away from a very sturdy pole (one that will safely take your weight). Hold on to the pole at waist height and put your weight backwards as you hold on, gradually stretching forwards and leaning backwards at the same time as you hold on to the pole. Gently - don't push it while you are still recovering. In time you’ll be able to lean more and get a good back stretch going.

Hope some of this helps!