Flexability Issues

johnn

Hi All,

I just went into the gym to get a new program, i had previously been doing alot of dumbell work, EZ preacher curls, bench press etc. I thought if i wanted to get the more "ripped" look the general consesus would be I would have to start lifts such as Squatting & Deadlift so i asked the instructor to show me.

I found i have alot of problems with flexability, I couldn't really get down into the fully seated position when I did my squat and after doing about ten, found that when I got up I had twinged my inner thigh/hamstring from the stress of bending down with the weight on my shoulders.

The instructor suggested that with my level of flexability I shouldn't yet attempt to deadlift and try and stick with 40kg Squats till I improve my form.

I remember a thread about having bad posture around the shoulders, as well as a pelvic tilt and this would seem to describe my physique accurately. There was a stretch i remember which was kneeling with one knee out in front and leaning the pressure onto the front knee, ive tried this a few times, I also try and stretch my shoulders back using that stretching "web" thing of tight stretching cables.

Would these stretches alone improve my flexabilty or is there anything else I can do to straighten out my back and shoulders? Should I continue to squat, could doing this with low weight actually help straighten my out as it works the glutes etc? Im eager to sort this out so I can do better lifts and also want to stop looking so slouched in general!

thanks for your help

Transform

stretch, foam roll and do squats with just your own body weight for a week or two to drill technique and depth.

do this -

https://www.youtube.com/watch?v=httHm1KJ9OFifg

this for flexibility -

https://www.youtube.com/watch?v=nrXNeFsO3TM

and this for foam rolling as stretching alone is not the answer as its just like working with cold mala -

https://www.youtube.com/watch?v=3wA_tYY2CHU

That should help lots

whitelightrider

Transform, where can you get those foam rollers?

TommyKnocker

gordokumite wrote: »

Transform, where can you get those foam rollers?

Hi There

I got mine from this place http://www.irishfit.eu/foamroller.html

They are based in Dun Laoghaire across from the Ericsson Offices.


Best Regards,

M

whitelightrider

B-Builder wrote: »

Hi There

I got mine from this place http://www.irishfit.eu/foamroller.html

They are based in Dun Laoghaire across from the Ericsson Offices.


Best Regards,

M

Cheers M,

Just wondering if they come in smaller sizes or would that size suit for leg muscles?

Transform

cut it with a bread knife if its too big and i never buy the long ones i only buy the short 2-3ft ones as the long ones get soft real quick

whitelightrider

Transform wrote: »

cut it with a bread knife if its too big and i never buy the long ones i only buy the short 2-3ft ones as the long ones get soft real quick

Deadly. Thanks very much for that. Ill stick an order in today.

Sitric

Thanks for that vid, i´ve never actually seen/tried stretching my shoulders on a bench like that, it´s feels great.

johnn

Thanks Transform, I don't think my gym has any of these(or maybe I just haven't noticed them) Should I maybe do some foam rolling at home before I head down to the gym?

That stretch you did with your shoulders back on the bench is a real eyeopener, I'd say I couldn't even get my shoulders back half as far as that!

Transform

johnn wrote: »

Thanks Transform, I don't think my gym has any of these(or maybe I just haven't noticed them) Should I maybe do some foam rolling at home before I head down to the gym?

That stretch you did with your shoulders back on the bench is a real eyeopener, I'd say I couldn't even get my shoulders back half as far as that!

no worries and get cracking on the shoulder issues.

Buy a foam roll and bring it with you to the gym or just do it at home in front of the tv every day