Stretch? How?

frank-in-toronto <[email hidden]> wrote in
:"]news:[email hidden]:

Quoted message said:

I'm not happy with my flexibility. Some days I can barely
reach my ankles. This is usually the day after a deadlift
session. Or a long run.

I spend 20 minutes every day static stretching. Mostly
lower body. I sit on the floor, with legs straight and
lean forward to stretch my hams. both legs at once. single
legs too. i stretch one leg at a time out to the side at
an angle. i stretch my calfs by propping my forefeet up on
something and leaning forward. i stand and pull my leg
back to give my quads a chance to stretch..

still, my flexibility isn't much to write home about. I'm
asking for a couple of good stretches that people have
used to increase flexibility. i'm not asking about
injuries or better performance or anything like that.
please leave that discussion out of this thread.
thanks...thehick

Maybe it's not the type of stretches you're doing, but the
intensity and amount of time you are holding the stretch. I
think a lot of people tend to overstretch, either by holding
the stretch at a position that is past the optimal point, or
by holding the stretch too long. Also, I've noticed many
people bounce into the stretch. This is a definite no-no.

What is optimal? I'm not sure. This is an on-going debate.
However, make sure you are not stretching to the point of
pain. This is not a "no pain, no gain" thing. You need to
get to a point where you can feel a comfortable stretch and
hold it for no more than 30 seconds. Then stretch the
opposing muscle group. So I would do the calves/hams for 30
seconds, then move to the quads for 30 seconds, then back to
the cavles/hams. Don't expect to be more flexible overnight.
Through a consistent stretching program you will become more
flexible over time.

I'd also add a piriformis stretch. Doing dead lifts and
running can tighten the buttocks area. This will losen
things up around there. Here's a good description:
rice.edupiri.2.htmlOpen ↗

Phil M.

--
"Pain is temporary: the success it brings can be
everlasting." -fortune cookie

Quoted message said:

frank-in-toronto [email hidden]

Quoted message said:

I'm not happy with my flexibility.

You need heat to increase your flexibility. If you body is
not hot then you are basically wasting your time.

You can heat your body via any exercise or even a warm bath.

Also, know that actually increasing your range of motion
will temporarily mess up your coordination a bit.

In your situation I would jog for about five or ten minutes
and then stretch to loosen up. You can measure this by how
far you can reach down your leg. After running I would
stretch lightly since your legs will be stressed out.

On rest days would be a good time to stretch to increase
your range of motion.
1/16 of an inch would be plenty per session. Heat will be
very, very important.

No gain with pain. Stretching might be uncomfortable, but it
should not be painful.

Improvising various measurement systems will be very useful.

Gleshna - Multi-Thousandaire

DA LAKES: Da Lake Tube:
greatlakesurfing.compoint.jpgOpen ↗ Da
new Lake Movie: unsalted.tvunsalted.tvOpen ↗ Da Bears ???????

The stretching info on that site looks reasonable.

If you stretch 2 / 3 times a day for a few weeks, you
flexibility will greatly increase and some data shows that
you then only have to do one dedicated stretching session a
week to maintain your flexibility.

Invest in a decent book, see what stretches they recommend
and then tailor your own programme. I use a programme
compiled from Noakes and 'Running injury Free' by Ellis. I
have two routines - a long routine containing 21 movements
and a shorter one containing 10. I do the short one after a
run, and before I run I may do either the short or long,
depending on time constraints

Best, Dave

--

Ask for my e-mail if needed

"Phil M." <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

frank-in-toronto <[email hidden]> wrote in
:"]news:[email hidden]:

Quoted message said:

I'm not happy with my flexibility. Some days I can
barely reach my ankles. This is usually the day after a
deadlift session. Or a long run.

I spend 20 minutes every day static stretching. Mostly
lower body. I sit on the floor, with legs straight and
lean forward to stretch my hams. both legs at once.
single legs too. i stretch one leg at a time out to the
side at an angle. i stretch my calfs by propping my
forefeet up on something and leaning forward. i stand
and pull my leg back to give my quads a chance to
stretch..

still, my flexibility isn't much to write home about.
I'm asking for a couple of good stretches that people
have used to increase flexibility. i'm not asking about
injuries or better performance or anything like that.
please leave that discussion out of this thread.
thanks...thehick

Maybe it's not the type of stretches you're doing, but the
intensity and amount of time you are holding the stretch.
I think a lot of people tend to overstretch, either by
holding the stretch at a position that is past the optimal
point, or by holding the stretch too long. Also, I've
noticed many people bounce into the stretch. This is a
definite no-no.

What is optimal? I'm not sure. This is an on-going debate.
However, make sure you are not stretching to the point of
pain. This is not a "no pain, no gain" thing. You need to
get to a point where you can feel a comfortable stretch
and hold it for no more than 30 seconds. Then stretch the
opposing muscle group. So I would do the calves/hams for
30 seconds, then move to the quads for 30 seconds, then
back to the cavles/hams. Don't expect to be more flexible
overnight. Through a consistent stretching program you
will become more flexible over time.

I'd also add a piriformis stretch. Doing dead lifts and
running can tighten the buttocks area. This will losen
things up around there. Here's a good description:
rice.edupiri.2.htmlOpen ↗

Phil M.

--
"Pain is temporary: the success it brings can be
everlasting." -fortune cookie

On Sun, 4 Apr 2004 15:25:59 +0100, "David Hallsworth"
<[email hidden]> wrote: ...

Quoted message said:

If you stretch 2 / 3 times a day for a few weeks, you
flexibility will greatly increase and some data shows that
you then only have to do one dedicated stretching session a
week to maintain your flexibility.

... starting tomorrow i will add the piriformis stretch and
reduce the amount of pull I've been putting into each
stretch. i've been thinking about that for a while now but
never could convince myself that the more gentle stretch
would do anything. i'll give it the month of april.

and i'm going to begin doing antagonistic streching too.
thanks...thehick

You are not wasting your time when you stretch without being
fully warmed up... but you will get more reach the warmer
you are. If you are stretching for long enough (you said 20
minutes) then the stretching itself can help warm you up.
Just work up to the more intense stretches. As for a great
back of the legs stretch... nothing beats "downward facing
dog"... it's a yoga pose...

yogajournal.com491 1.cfmOpen ↗

A great way to get really warm before doing those seated
forward bends you were talking about is to do a few 'sun
salutations'...

yogaram.comsuryanamaskar.htmOpen ↗

This sequence includes downward dog. Always breathe in to
lenghten... then exhale to go deeper into the stretch.

Also, when you do those forward bends you talked about...
try to keep your head, neck and spine in a straight line.
It's easy to get more reach by rounding the lower back...
but that's hard on your back. Bend from the hips... keep the
feet straight up as if you are standing on a wall... keep
the sit bones wide (to create space to bend forward and to
keep the lower back open instead of compressed)... keep the
legs active... pressing the thighs down into the floor...
and breathe 🙂

Before I started yoga I couldn't bend down and touch much
past the middle of my shins. Now I can quite easily place
both palms flat down on the floor even when I'm cold. Unless
I've just finished a long run... in which case... even tho'
I'm warm... I've very tight and it takes a couple of minutes
to loosen up and get my palms down.

BTW... here's some more detailed info for those seated bends
you like doing...

yogajournal.com477 1.cfmOpen ↗
yogajournal.com476 1.cfmOpen ↗

--
Nova Scotia, Canada

frank-in-toronto said:

i've been thinking about that for a while now but never
could convince myself that the more gentle stretch would
do anything.

The key is to know where the 'edge' is for you and to always
stay safely in front of that edge... and also... very
important... understand that the 'edge' will vary from day
to day. Some days you can reach farther than others. That
does NOT mean you are getting any less of a benefit on those
days when you can't reach as far... not at all. You get the
same benefit regardless.

BTW... I notice you are in Toronto (from your username)???
If you want to try out a yoga class... two excellent places
to go in Toronto are Downward Facing Dog on Queen St. West
(just past Bathurst?) and the Yoga Sanctuary at College and
Young. Any studio you go to should have one time drop-ins
for those who just want to try out a class. Being an
athlete, you would probably prefer the 'Ashtanga' or
'Vinyasa Flow' style classes. They are more vigerous and
tend to focus almost solely on the physical aspects of the
practice (as opposed to the philosophical aspects).

One thing I can tell you for sure is that if you try out
yoga, you WILL get more flexible... guaranteed. Plus it's a
whole lot more fun that 'piriformis' or 'antagonistic
stretching' or whatever other scientific mumbo-jumbo. Not
to say that the science is not accurate!!!! It's just not
any fun 🙂

--
Nova Scotia, Canada

Quoted message said:

I'm not happy with my flexibility. Some days I can barely
reach my ankles. This is usually the day after a deadlift
session. Or a long run.

Something I have found has really helped my running :

Start by running very slowly, or even walking for 5 - 10
minutes. Then stop, relax and do your stretching exercises.
Once you have done this, then only start timing your run. Do
this, where possible, every time you run.

hth Russell.

David said:

frank-in-toronto said:

i've been thinking about that for a while now but never
could convince myself that the more gentle stretch would
do anything.

The key is to know where the 'edge' is for you and to
always stay safely in front of that edge... and also...
very important... understand that the 'edge' will vary
from day to day. Some days you can reach farther than
others. That does NOT mean you are getting any less of a
benefit on those days when you can't reach as far... not
at all. You get the same benefit regardless.

BTW... I notice you are in Toronto (from your username)???
If you want to try out a yoga class... two excellent
places to go in Toronto are Downward Facing Dog on Queen
St. West (just past Bathurst?) and the Yoga Sanctuary at
College and Young. Any studio you go to should have one
time drop-ins for those who just want to try out a class.
Being an athlete, you would probably prefer the 'Ashtanga'
or 'Vinyasa Flow' style classes. They are more vigerous
and tend to focus almost solely on the physical aspects of
the practice (as opposed to the philosophical aspects).

One thing I can tell you for sure is that if you try out
yoga, you WILL get more flexible... guaranteed. Plus it's
a whole lot more fun that 'piriformis' or 'antagonistic
stretching' or whatever other scientific mumbo-jumbo. Not
to say that the science is not accurate!!!! It's just not
any fun 🙂

Most seasoned yogis/yoginis can tell you what is a
piriformis, or an antagonist. Using the antagonist to work
into a pose/asana/stretch, to find that "edge", can help
relax a muscle, reduce chance of injury. While you may not
enjoy science, please don't ascribe pleasure to ignorance.

frank-in-toronto <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

I'm not happy with my flexibility. Some days I can barely
reach my ankles. This is usually the day after a deadlift
session. Or a long run.

I spend 20 minutes every day static stretching. Mostly
lower body. I sit on the floor, with legs straight and
lean forward to stretch my hams. both legs at once. single
legs too. i stretch one leg at a time out to the side at
an angle. i stretch my calfs by propping my forefeet up on
something and leaning forward. i stand and pull my leg
back to give my quads a chance to stretch..

still, my flexibility isn't much to write home about. I'm
asking for a couple of good stretches that people have
used to increase flexibility. i'm not asking about
injuries or better performance or anything like that.
please leave that discussion out of this thread.
thanks...thehick

this may or not be of any help to you, but...

I'm a powerlifter who also does weekly long-distance biking
and I like to warm-up with the bodyweight calisthenics daily
routine below:

500 Hindu Squats (done in 14 min) 150 Hindu Pushups (done
in 5 min) 6-min Back Bridge (nose to the floor, arms
across my chest)

these yoga-based exercises stretch the entire body nicely
(in addition to the obvious muscle building and endurance).

frank-in-toronto said:

I'm not happy with my flexibility. Some days I can barely
reach my ankles. This is usually the day after a deadlift
session. Or a long run.

I spend 20 minutes every day static stretching.

Try AI stretching. Do a Google search for it and you'll find
lots of interesting articles.

--
ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø¤º°`°º¤ø,,,-
,ø¤º eNo "If you can't go fast, go long." ø¤º°`°º¤ø,,,,ø¤º°-
`°º¤ø,,,,ø¤º°`°º¤ø,,,,ø¤º°`°º¤ø¤º°`°º¤ø,,,,ø¤º

Bill said:

While you may not enjoy science, please don't ascribe
pleasure to ignorance.

Any good musician will tell you that there is much more to
music than just notation, pitch, sound waves etc. That does
not mean that they are ignorant of those things. You say
"piriformis stretch"... I, the apparently 'unseasoned yogi',
say "kapotasana". Whatever. My point is that the overly
clinical approach of most fitness-focused stretching books
is not exactly inspirational. At least they never inspired
me to stretch. Before I did yoga, stretching... no matter
how much science I was aware of... was a chore... and not
terribly effective.

--
Nova Scotia, Canada

eNo said:

frank-in-toronto said:

I'm not happy with my flexibility. Some days I can barely
reach my ankles. This is usually the day after a deadlift
session. Or a long run.

I spend 20 minutes every day static stretching.

Try AI stretching. Do a Google search for it and you'll
find lots of interesting articles.

OK. I've looked over"The Lore of Running" and working from
his stretch advice, I have a routine of about 18 stretches.
For the rest of the month, I'm going to do these and not try
so hard. Just ease into them.

This AI bit looks promising and I've made a note of it. I
can add it in next month. thanks for the help...thehick