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[SpeedDialer]

I'm doing femur LL now (around 5cm now) and I am trying to max out my stretching time per day

So after some experimentation, I feel like the gravity based /more passive based stretches cyborg4life mentioned briefly in a video are better in the long run to maximize your stretching time. My experience is that with the stretching strap (they give you one in Athens) using arm strength, my arms eventually just get tired

I feel like these passive/gravity based stretches are better to max out your stretching time:

hip flexors: except I grab onto something in case of fall


Hamstring (with eventually pillow under foot to increase difficulty beyond this vid below):


Quads: (I admit that at some point if your flexibility gets good enough you may need to add a band to the second one below to increase difficulty)

quad 1: https://as2.ftcdn.net/v2/jpg/02/84/15/55/1000_F_284155524_I2e3ZluGCHArCyfdBLdmSLhckW0ptyv2.jpg
(I don't go this deep yet but am getting there, and I do this on a bed with alot of cushioning)

quad 2: (may need band or other objects to increase difficulty once you progress enough or tuck feet in more to stretch quads more. I also do it with feet on ground so its easier to tuck my feet in but I couldn't find a picture for the below of feet on the ground.)

https://media.gettyimages.com/id/1183119174/photo/exhausted-man-rests-at-foot-of-bed-with-legs-dangling-over-trunk.jpg?s=612x612&w=gi&k=20&c=DvRoGoZPGWu5d65VG0O1CXktcwL_Vr9kaI-jCXONvbw=

except I do it on a bed with alot of cushioning

As far as I can tell for IT band, you need to use some arm strength. Actually..I think there might be some no arm/just gravity IT band stretches, not sure (ex: sit at edge of bed, lean on leg at a weird cross angle, not sure if that works or not? might not be the right angle, it seems to just stretch my hamstrings more)

For adductors, I am currently just sitting upright then putting heels of feet together and using cushions to decrease difficulty if needed

I believe Ozboy also likes quad 2 stretch above also (with feet on the ground)

I might ask my doctor what he thinks, I dunno if he wants to be bothered with small strategy questions like this

Trying to find a forum member to debate with/double check my ideas

[SpeedDialer]

TLDR: What strategies do you like for maxing out your stretching/making it more comfortable to do for many hours?

[SpeedDialer]

So I think actually the main passive-ish quad stretch I've done is:

Sit upright at edge of bed -> tuck feet in, knees forward -> stretches quad

Thinking of playing on an ipad or something in this position to hold it for even longer + put some pillows behind me to support my lower back to hold the position for even longer comfortably

[SpeedDialer]

The other passive ish "quad" stretch I found is sort of an accidental quad stretch:

1. sitting up right

2. one leg straight

3. the other leg with knee outwards to the side, knee bent, heel in resting against other leg, use pillows in misc places to adjust difficulty and comfort. It would be an adductor stretch (thigh is indeed pointing outwards) but uh.. my quad flexibility is bad enough that this stretches by quads more first before it does my adductors. Also bending knee more causes more quad stretch