Flexibility for a 37 year old?

pug_

I have very very poor flexibility to say the least. Even as a teenager I was never able to touch my toes. I work with computers so spend most of my working day sitting in a bad posture bent over a keyboard.

This has never really affected me, but I took up running about a year and a half ago, and I've recently started to get interested in increasing my speed. The thing is when I'm running I can't even straighten my leg at the knee thus shortening my stride.

What I'd like to do is improve my flexibility to whatever degree I can, preferably by doing stretches or whatever at home. I'm not under any illusions that I'll be ever be able to put my legs behind my ears or anything, but I'd like to at least be able to touch my toes and have a decent stride while running.

Can anyone offer advice please? as I'm completely clueless about anything to do with fitness

Transform

do this -

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

then lots and lots of all of this -

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

overall the foam rolling is key and then daily stretching will help bucket loads otherwise you are in for a world of problems in later years

Khannie

If I can make a suggestion to you Transform, it would be to up the bitrate on whatever you're using to record the sound.

Transform

Khannie wrote: »

If I can make a suggestion to you Transform, it would be to up the bitrate on whatever you're using to record the sound.

english please - all i do is point and shoot, beyond that i figure a better camera with mic would work more

Khannie

Haha. Sorry, you should have a sound quality option somewhere in whatever you use to record the video. The sound in the videos sounds like you're talking through a washing machine and that's because the bitrate (amount of information used to make the sound) is small. It's like the megapixels in a camera, except for sound. It's usually measured in Kbps (Kilo bits per second).

Colm_OReilly

In addition this warm up will help you

http://www.youtube.com/watch?v=XhHc7FbSUiY

pug_

Thanks for the replies. @Transform I'm afraid I can't even get into the positions to begin the stretches shown. Seriously, even when you're sitting on the floor before moving forward to touch your toes I can't sit that straight

Is there anything else I should be considering doing considering how really, really, really inflexible I am, I don't know some basic stuff that if I keep at it might permit me even sit up straight without rolling onto my back when I try to lean forward?

Out of curiosity if I was to work at it how much flexibility could I expect to achieve, esp considering my age? My exceptions are pretty low, so if anyone can come along and tell me that anyone can gain flexibility if they work at it I'll be both pleased and surprised.

gavtron

Khannie wrote: »

Haha. Sorry, you should have a sound quality option somewhere in whatever you use to record the video. The sound in the videos sounds like you're talking through a washing machine and that's because the bitrate (amount of information used to make the sound) is small. It's like the megapixels in a camera, except for sound. It's usually measured in Kbps (Kilo bits per second).

It's just that he's usually in an empty room with poor acoustics or a gym full of crashing weights etc. if you wore an external mic Transform, it would help, you can prob pick up radio mics cheap enough so you wouldn't have to be tethered to something.

Alternatively you could do the exercises first and then record the sound and explanations after and put the sound on top of it later...i guess it's easier to explain it as you go but it wouldn't be hard to do this either.

activegal

Hi PUG, have you access to a local Pilates Class? Given your (sedentary) lifestyle, I'm assuming you need to stretch out alot more than just tight hamstrings and low back. It sounds like you could also benefit from stretching out the front of the body and strengthening the back (of the body). Also regularly attending a Pilates class will teach you the exercises and your instructor might be able to advise you (individually) what exercises you could practice by yourself. Also the core strengthening from Pilates will make you more efficient in your running also...

Transform

activegal wrote: »

Hi PUG, have you access to a local Pilates Class? Given your (sedentary) lifestyle, I'm assuming you need to stretch out alot more than just tight hamstrings and low back. It sounds like you could also benefit from stretching out the front of the body and strengthening the back (of the body). Also regularly attending a Pilates class will teach you the exercises and your instructor might be able to advise you (individually) what exercises you could practice by yourself. Also the core strengthening from Pilates will make you more efficient in your running also...

pilates is not nearly going to cover anything close to whats in those videos and other ones i have done.

cheers for the comment on the sound and will sort it out in the future as just using a flip camera at the moment for simplicity

activegal

Transform wrote: »

pilates is not nearly going to cover anything close to whats in those videos and other ones i have done.

cheers for the comment on the sound and will sort it out in the future as just using a flip camera at the moment for simplicity

from PUG - 'Thanks for the replies. @Transform I'm afraid I can't even get into the positions to begin the stretches shown. Seriously, even when you're sitting on the floor before moving forward to touch your toes I can't sit that straight

Is there anything else I should be considering doing considering how really, really, really inflexible I am, I don't know some basic stuff that if I keep at it might permit me even sit up straight without rolling onto my back when I try to lean forward?

Yes Transform, I agree - your Foam roller and MTR techniques are indeed effective, I use them myself actually! I was suggesting Pilates (or indeed Yoga) as an easy way to learn some stretching & mobility exercises under guidance (as PUG says himself, he has no clue of fitness stuff) while simultaneously improving the bad posture PUG referred to in his original post.

Hail 2 Da Chimp

Transform wrote: »

pilates is not nearly going to cover anything close to whats in those videos and other ones i have done.

Hi Transform, would you recommend Yoga in this case, from what I can tell Pilates is more of a core work out, as opposed to a stretching session? Surely a couple of hours of dedicated stretching during the week would be of benefit?

To the OP, one of the things that has really helped me with my flexibility is:
Before exercise: warming up with dynamic stretching.
After exercise: A good static stretch.

The dynamic stretching will warm you up and prevent you pulling anything / cramping while running but it won't really increase your flexibility.

The static stretching will actually increase your flexibility, this should be done after exercise, while you're still piping hot and sweating.

If you're not able to touch your toes while you're sitting down, then practice the downward facing dog stretch Transform shows in the "standards of flexibility" video. Also concentrate on calf and hamstring stretches after your workout.

Transform

Hail 2 Da Chimp wrote: »

Hi Transform, would you recommend Yoga in this case, from what I can tell Pilates is more of a core work out, as opposed to a stretching session? Surely a couple of hours of dedicated stretching during the week would be of benefit?

To the OP, one of the things that has really helped me with my flexibility is:
Before exercise: warming up with dynamic stretching.
After exercise: A good static stretch.

The dynamic stretching will warm you up and prevent you pulling anything / cramping while running but it won't really increase your flexibility.

The static stretching will actually increase your flexibility, this should be done after exercise, while you're still piping hot and sweating.

If you're not able to touch your toes while you're sitting down, then practice the downward facing dog stretch Transform shows in the "standards of flexibility" video. Also concentrate on calf and hamstring stretches after your workout.

yes i would recommend stretching more but there are lots of small things you can take from pilates more - really depends on your priority