An Evening Routine

It's been a year since I started stretching regularly toward a side split. I'm

not in a hurry and progress has been slow. I used to quit at around 30min and

made no headway for months. Recently, however, I felt I could tolerate more pain

and started to stretch for 40min. I think Pavel gave that number in a Tim

Ferriss podcast. So far, I've improved by about three inches in the span from

heel to heel (total 63in).

 

Afterwards, I sometimes do the superman and the yoga bird-dog poses, which my

BJJ coach recommended for the lower back, where the pain has been on and off

since fall.

 

Next, I usually do about 15min of Asian squat. My left knee sometimes hurt in

that pose.

 

Last, I'd sit for about 30min in full-lotus, which has improved to the point

where both knees touch the mat. The exercise stresses mainly my ankles.

 

These have become my 1.5hr evening routine somewhere between supper and bed.

[7grizzly]

回复 '暖冬cool夏' 的评论 : Thank you, 暖冬, for reading and sharing your thoughts.

This was the first time I heard 筋拉一寸，寿延十年。I was just aping one bjj coach in doing the split and it reminded me of a podcast some 10 years ago. BTW, my dictionary says "side split" is a house with more stories on one side than the other in Canada!

Walking is a great exercise and after 14000 steps, you must have had a great sleep last night :-)

My back's getting better. Thanks. Did you fast on the plane?

[暖冬cool夏]

筋拉一寸，寿延十年。
I have to look it up for “side split“:) It is also called “middle split“ or “ center split“, which is more self-explanatory. Together with full lotus, squats,and BJJ, you are becoming invincible:)
I walked a lot during the trip, and walked to and from the local library for about 14000 steps last night, just to burn the sugar. I should add stretching too.
Keep up the great job! Hope your lower back pain will go away soon.