Stretchy Stretchy

Tuesday night I did a little teeny weeny workout:

Little warmup

1. 50 or so sqauts of various types include squats with legs together as suggested here.
2. 10 or so back raises with hands clasped behind back as suggested in ES manual. I find though that I must be severely hampered in flexibility when hands are behind my back because I can hardly lift at all even though with hands anywhere else I am quite strong in this area.
3. Adductor raises, 50 each leg
4. Abductor raises, 50 each leg

Then I moved in to ELC.

ELC - Extended Length Conditioning
This is my second ELC session. I chose these exercises:

1. Extended Abductor Force (one green band)
   
2. Extended Hamstring Force (one green band)
3. Half Adductor Fly (one green band)
4. Single Leg Deadlift (I find this currently gives me a better hamstring workout that Hamstring Force at the moment and it works my balance.)

Deep Stretching
I went on to to some stretching following the splits routine at the end of the ES book. My technique is to position and feel the stretch then breath out and deepen the stretch while relaxing, old for 15 - 30 seconds then back of then repeat. I am slightly sore today from the stretching but nothing too bad. I am hellishly tight around my hip flexors though.

One problem I have is with my knees. I have had keyhole surgery on both for meniscus tears and the most recent being in Jan 08 for a cleavage meniscus tear in my left knee. While my knee nows feels more stable I can't sit back on my heels for complete Range Of Movement. As as result I find that I can't do the 'Sitting Hamstring Stretch' in the Front Split routine from the ES book when I have my right leg in front where I am supposed to sit back on my left heel.

I can't do it yet because it is painfull inside my knee when weight is put through the joint. My ROM has improved lots since the operation and this is just the last little bit to get back. My question is if there is a similar stretch I can do to give the same benefit. I'll post the ElasticSteel forums and see if I get an answer.

That's all for now, and tonight I must not eat Cake or drink Wine.