Stretching and flexibility

--amadeus--

I git into MA as a way of cross training for my main sport (running), with the idea it would build core strength, explosive power and flexibility. So far all is going to plan and I am moving up through the ranks and getting stronger and fitter.

But I'm not getting a whole lot more flexible. I've never been flexible - at a fitness test in school I was one of the fittest yet one of those who had the smallest range of motion. And at a medical a couple of years ago I was called "shockingly inflexible"! I am making progress but it's very slow.

Now the obvious answer is to stretch more. But I need more details, if possible.

Should I be doing static or dynamic stretches? Should I do the same set of stretches every day or rotate different stretches on different nights (in the same way you work different muscle groups when weight training). Am I better doing 5 or 10 minutes every night or should I do 30 - 40 mins 2/3 times a week? And any links to good stretching exercises?

To give you an idea I'm 6 foot and can front kick to chest height but roundhouse and side kicks go no higher than the ribs. Spinning Hooks rarely go over waist height and crescent kicks are around the shoulder.

Thanks!

j walsh

I've always found that stretching for ten mins every day is great, also combine 20 to 30 mins 3 times per week of static, dynamic stretching with that, dynamic at the start of the stretching and static at the end.
Then try some assisted or ballastic stretches (partner pulling or pushing you or yourself pushing against the stretch) only once a week.rotate all stretches, sorry i don't have any links for you.

Raze_them_all

https://www.youtube.com/watch?v=OktcKhtMQ88

Why limit yourself to stretching at set times to stretch?? (jump to about 2:00)

thesionnach

The final show of flexibility is just genius... How could you not want to do that!

Hephaestus

thesionnach wrote: »

The final show of flexibility is just genius... How could you not want to do that!

I could do that if I really wanted to :rolleyes:

My body aches even watchin him.

For some reason an image of Yoda poped into my head when he did dat last bit

OMCCABE

You should be aiming to stretch every day. If possible perform PNF stretching with a partner, if you have no partner you can still perform this but to be honest regular static stretching will ive you all the flexibility benefits that you need. Make sure your warmed up before all sessions and try to hold each stretch for 45 seconds. Also don't forget to stretch the upper body also.

PhillyWrap

For all the ins and out of stretching, get the book "Stretching Scientifically" by Tom Kurz.

If you want to get flexible fast, he recommends the following twice a day: Warm up, then dynamic stretching (e.g. leg raises in all directions), then static stretching.

Also, isometric (PNF) stretching 2-3 times per week.

Bear in mind that if you take long distance running very seriously, being very flexible will make you *worse* as the muscles lose their springiness.

All this stuff and more is covered in detail in the book, it's well worth a read.

RCNPhotos

I've always had flexability problems myself, mainly from lack of practice of ocurse, but am looking to get cracking on it. I'l look into that book also. Always felt quesy watching my old judo coach doing full splits across then laying forehead down flat to the mat haha

--amadeus--

Thanks for all the advice, much appreciated!

PhillyWrap wrote: »

For all the ins and out of stretching, get the book "Stretching Scientifically" by Tom Kurz.

If you want to get flexible fast, he recommends the following twice a day: Warm up, then dynamic stretching (e.g. leg raises in all directions), then static stretching.

Also, isometric (PNF) stretching 2-3 times per week.

Bear in mind that if you take long distance running very seriously, being very flexible will make you *worse* as the muscles lose their springiness.

All this stuff and more is covered in detail in the book, it's well worth a read.

I'll def look up that book, thanks.

I take distance running very seriously, it's my main sport (2 marathons a year, aiming for sub 3 in teh autumn) and my assumption was that stretches and flexibility would help. In particular I was under the impression that stride length would improve and I'd build better injury resistance. I'd be really interested in hearing about the potential negatives.

cletus

Its important that you specify the type of flexibility you are looking for, touch your toes with knees straight or full splits? (there are further issues surrounding the latter)

With regards to the types of stretches, the advice above about warm up, dynamic and then static, complemented with PNF (as long as your partner knows what he's doing) is excellent.

however when you do the static stretches you must hold them for 30-50 seconds, maintaining the same feeling of "stretch" for the whole time (so moving "forward" into the stretch throughout) Stretching for 10-12 seconds will not improve your level of flexibility, merely maintain what you have.

j walsh

--amadeus-- wrote: »

Thanks for all the advice, much appreciated!



I'll def look up that book, thanks.

I take distance running very seriously, it's my main sport (2 marathons a year, aiming for sub 3 in teh autumn) and my assumption was that stretches and flexibility would help. In particular I was under the impression that stride length would improve and I'd build better injury resistance. I'd be really interested in hearing about the potential negatives.

That book by Tom Kurz is available on DVD aswell i have and its very good.

--amadeus--

cletus wrote: »

Its important that you specify the type of flexibility you are looking for, touch your toes with knees straight or full splits? (there are further issues surrounding the latter)

I was thinking purely functionally - kicks of all types to my own head height

cletus

--amadeus-- wrote: »

I was thinking purely functionally - kicks of all types to my own head height

well, along with increasing the flexibility of the hamstrings, you'll also have to increase the flexibility of the group of muscles known as adductors, located inside of the thigh, groin area (without getting too technical).

The full splits were long held to be the best way to do this, however, in doing the full splits you slightly sublux, or disclocate, the head of the femur from the socket of the hip. This is due to a little lip of bone at the top of the socket. The maximum range of motion is actually about 50 degrees.

Anyway, to hit those muscles, sit down with the soles of your feet touching, and push your knees to the ground, this rotates the hip joint externally, negating the sublux.

Sorry for the long winded answer, let us know how the flexibility work is going

FruitLover

--amadeus-- wrote: »

I'd build better injury resistance

You should be looking at muscle strength to improve injury resistance rather than muscle flexibility specifically (although they're related). IIRC, Kurz explains this too.

PhillyWrap

--amadeus-- wrote: »

I take distance running very seriously, it's my main sport (2 marathons a year, aiming for sub 3 in teh autumn) and my assumption was that stretches and flexibility would help. In particular I was under the impression that stride length would improve and I'd build better injury resistance. I'd be really interested in hearing about the potential negatives.

Here's what he says about flexibility and running:

Running economy has been associated with decreased flexibility. Stiffness in the calf muscles and Achilles tendon enhances "elastic energy storage and return" during every running step, and the small range of motion of external rotation in the hip reduces the metabolic cost of the muscular activity needed for stabilizing the pelvis during long-distance running (Craib et al. 1996).

Performance in sprint (a speed-strength effort) improved when both weight training and stretching were included with sprint training as compared to sprint training alone (Dintiman 1964). At the very least Dintiman's experiment showed that adding stretching to sprint training did not lower the running speed.

To take advantage of a rebound, the stiffer the muscles and tendons the better, provided you have the required range of motion (Kubo et al. 1999). If your range of motion is less than required for full utilization of the rebound, then high stiffness does not help and it may be economical to increase range of motion, even at the cost of lowering somewhat the stiffness of your involved muscles and tendons (Wilson et al. 1992).

About injury prevention:

The majority of studies show static stretching before working out to be detrimental or of no benefit for injury prevention (Shrier, 2000). Pre-exercise stretching does not prevent soreness, tiredness, or the force loss that follows eccentric exercise (Johansson et al. 1999).

So, it's a complicated topic! High flexibility will reduce your marathon time; once you have the range of motion that you require for your sport (stride length in running I guess) any more flexibility will be detrimental. However, he does not say *how* detrimental - maybe this advice only applies for athletes competing at a very high level. If you are really concerned probably the best thing do is ask a running coach or post on the athletics board.

--amadeus--

Interesting stuff. The info on pre and post stretching I had come across before and a lot of teh running books talk about recoil but I hadn't made the connection of increased flexibility lowering the recoil. I'm going to post this across on teh running board and see what the reaction is, I think.

Thanks again for all teh info, much appreciated!

Black Swan

If you truly want to be flexible, you need to develop the habit of stretching. Not just at scheduled times per day, but when you are doing other things about your residence. Do you sit in a chair or couch when watching the telly? Why not sit on the floor and stretch then? When posting to boards or surfing the web, why not put your laptop or PC on a low table and sit on the floor stretching under it? At first it's a real pain (literally), and you may have to shift from one stretch to another to relieve the discomfort, but after a couple months, you will forget that you are stretching while you are doing other things. It will be habit then, and in time you will be kicking over your head without problem. I've done this for years and it really works.

expediateclimb

Try this website

www.flashmavi.com


Goes into a couple of stretching routines and gives you nice flash vids so you have an idea of what they look like