Stretching routines and warmup exercises

love it or hate it - you hAVE TO stretch

My alarm wakes me up every morning at 5:20 AM, which allows me to have coffee at 05:30, do some work on the laptop and be ready at 06:45 / 07:00 AM for my morning session. My early morning training varies a lot, but I do have my preferred templates. One of the trainings that I do are jogging (3,5 KM) followed by a good 10 minute stretch. I filmed the routine that I am following at the moment, which you can see in the video.

I do each stretch for 30 seconds, or at least, I will be reminded by a sound that I have to continue to the next stretch every 30 seconds. So effectively, I stretch between 20 and 30 seconds. I did not cut anything from the video, so you can stretch along with me if you like to do that. What helps me tremendously personally to complete the 30 seconds is using a timer. The sound is ideal, because I do not have to keep my eye on the clock which allows me to focus completely on each exercise. 

For those interested, I use an app called IntervalTimer. There is a free version and also a version that you have to pay for. I started with the free version, but quickly bought it as the range of possibilities grows. You can add an unlimited amount and more complex routines. I recommend using this app to anyone.

stretching routine 2015

stretching routine 2017

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loosen up your arm

I would like to bring the following method to your attention, because I think this is a very effective method to use to develop relaxation of your shoulder and whole arm in general. It sounds like a contradiction, that you have to relax your arm when you strike. Of course, to move your arm you need to use your muslces, but at the same time you have to relax.. Relax basically means to not use your muscle. Fortunately, it is not that black and white, else it would be impossible to strike. There is a term to describe this relaxedness that we use, which is required energy. Before I go on to explain about required energy, please have a look at the following method, which helps you to develop a relaxed arm.

swing and stop your arm

The method "stopping your arm" is one of the three methods which I demonstrate and explain in this video. The other two methods focus on swinging your arm without using your arm. The movement of the body is used to generate the momentum to swing your arm. One method is sideway and the other is executed in a vertical plane. These methods are pretty simple, yet very effective. Have a look!


Execution: Position your right hand on Seichusen and let your left arm hang. Twist your body so that your arm gets a swing. When your arm is in front of you on Seichusen, stop it with your right hand. The more relaxed your arm is, the better it will swing through. I explain and demonstrate this method in the video as well.

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