Help needed to improve flexibility.

wayne0308

I recently seen a youtube video by Transform about the standards of flexibility. I can't seem to find it now though but I tried to do all the stretches in the video and lets just say I'm nowhere near the standard. My physical fitness and strength isn't too bad but there's always room for improvement. I've suffered from quite a few injuries related to swimming (back pain, shoulder pain) and running (knee pain, calf pain, shin pain), all of which I've have been seen to and healed, so while my cardio fitness might be okay, I doubt that my muscles are able to keep up.

I've seen a couple of physio's in relation to a couple of those injuries I mentioned and neither of them ever mentioned or tested my flexibility. I was always prescribed specific strengthening exercises in order to fix my problem. I have a feeling that my flexibility, or lack of in this case may be one of the factors in how easily I become injured.

I've begun stretching each day over the past two weeks with basic stretches, concentrating on my mid-section,hips and legs, but also stretching my back and shoulders. I'm not seeing much progress as far as how deep I can get into a stretch yet but I feel much more confident in doing them and think the muscles are getting stronger.

I have some questions about stretching, numerous google searches on the subject only confuse me further as there are contradictions everywhere:

1) I've been holding my stretches just at the point at which it just becomes uncomfortable to do so for 30secs at a time. The point at which it becomes uncomfortable changes slightly. By that I mean that I can get deeper (but only slightly) the longer I stretch. Should I hold the stretches for longer than this? I seen one article that said to hold for 15mins which I assume is way too long.

2) How often can I safely stretch? Currently I'm doing a stretching routine once a day at about 8 or 9 in the evening. I do the odd stretch here and there during the day. I find I'm very inflexible in the morning though. Would it be possible to do a stretching routine twice a day? or would this be too much. Should I stay away from stretching in the morning?

3) I'm setting myself goals regarding my flexibility also. For example, when I try to do the splits I've begun measuring roughly how high my pelvis is from the floor. When I'm trying to touch my toes I'm taking note of how far I'm away from touching my toes comfortable etc. Currently I'm a good way off though but is there a better way to judge your progress? Also is it possible for someone with such bad flexibility to get to the point that they can do the full splits? (just out of interest)

Also if anyone has any routines or specific stretches they can recommend I'd be grateful.

Cheers.

Apip99

Hey Wayne,

One word for you my man. YOGA

I went from being able to just about touch my thighs (I kid you not, I was THAT bad) to being able to touch the floor in around 10 weeks. The Yoga I was doing was ashtanga. Works on heating up the body internally and helps to stretch the body in a way that is both pushing the limits, but not to a painful way.

There are other stretches that I'm sure other will post up, but if you are setting targets, and are serious about getting flexible, then I would recommend the ole Yoga.

I was doing a class a week, but then one I had the basics, I would do it every morning for 20-25 minutes or so. Worked wonders.

Good luck,

wayne0308

Apip99 wrote: »

Hey Wayne,

One word for you my man. YOGA

I went from being able to just about touch my thighs (I kid you not, I was THAT bad) to being able to touch the floor in around 10 weeks. The Yoga I was doing was ashtanga. Works on heating up the body internally and helps to stretch the body in a way that is both pushing the limits, but not to a painful way.

There are other stretches that I'm sure other will post up, but if you are setting targets, and are serious about getting flexible, then I would recommend the ole Yoga.

I was doing a class a week, but then one I had the basics, I would do it every morning for 20-25 minutes or so. Worked wonders.

Good luck,

Hey Apip99, I hadn't even thought about yoga to be honest. I might give it a go if there are any classes reasonably close to me. Thanks a mil for your reply.

Mr.Applepie

My mum (a yoga teacher) gave me a book a few weeks back called "Structural Fitness" due to my shameful lack of flexibility. The general jist of it is that all your muscles need to be in balance to avoid injuring yourself. If a muscle it too tight your body has to compensate using other muscle groups which can lead to injury down the line.

It gave lots of examples of stretches you can do (feet, legs, hips etc.). The book is quite old but my mum says it's the clearest & best book she's found on the topic.

Apip99

Hi,

Is the book by John Stirk?

Mr.Applepie

Apip99 wrote: »

Hi,

Is the book by John Stirk?

Yeah that's the one

PokeHerKing

Google MobilityWod and it will change your life too.......

Will Heffernan

We need to get a little boards glossary going because sometimes when posters are talking about flexibility they mean mobility and vice versa....they are not actually the same thing.

Good luck with it anyway.