Some stuff on stretching from my blog...

**P-funk** · 07-13-2008, 06:31 PM

I figured others may benefit from this guys question as far as their flexibility program goes.

PATRICK WARD'S BLOG: Question on Stretching

fufu · 07-13-2008, 09:06 PM

thanks

**P-funk** · 07-13-2008, 10:54 PM

no....thank you.

danzik17 · 07-13-2008, 11:37 PM

Yea I'll definitely pick up that book you recommended on my next Amazon order. Stretching is one of the few things that is still a complete mystery to me.

It's like I know I need to stretch, but I don't really know what I need to stretch. Damnit

**P-funk** · 07-13-2008, 11:38 PM

Oh, are you the one that wrote the question? lol

danzik17 · 07-14-2008, 12:02 AM

Oh crap time to change my username

rahaas · 07-15-2008, 09:07 AM

Good stuff. Thanks.

fufu · 07-15-2008, 07:26 PM

Now the direction of that blog post seemed to be subjected more towards stretching for general efficient movement and balance.

Do you have any opinions on stretching regimines for people who stretch to become more and more flexible past the norm. With jiu jitsu I've been stretching for an 45-60 minutes almost everyday to get as flexible as possible. I started total body and eventually moved onto to a split program because I just stopped progressing, I needed to focus more time on certain areas.

**P-funk** · 07-16-2008, 12:20 AM

Quote:

Originally Posted by fufu

Now the direction of that blog post seemed to be subjected more towards stretching for general efficient movement and balance.

Do you have any opinions on stretching regimines for people who stretch to become more and more flexible past the norm. With jiu jitsu I've been stretching for an 45-60 minutes almost everyday to get as flexible as possible. I started total body and eventually moved onto to a split program because I just stopped progressing, I needed to focus more time on certain areas.

how long are you holding your stretches for?

fufu · 07-16-2008, 02:17 AM

Quote:

Originally Posted by P-funk

how long are you holding your stretches for?

depends but generally 15-30 seconds

Stretching my hamstrings and hip flexors I spend more time because I make small variations in my position. So I probably stretch those about 30-40 seconds.

I've been picking 4 stretches a day and doing 5 sets of each for about that time.

**P-funk** · 07-16-2008, 08:08 AM

Quote:

Originally Posted by fufu

depends but generally 15-30 seconds

Stretching my hamstrings and hip flexors I spend more time because I make small variations in my position. So I probably stretch those about 30-40 seconds.

I've been picking 4 stretches a day and doing 5 sets of each for about that time.

try long duration low load. 30-40sec is still not a whole lot of time to really get a good stretch through the fascia. Go to a stretch position that is just short of your full end range and just hold that position for a long time. The key is total body relaxation. Sometimes people will try and do this stuff and be holding their leg and scrunching and squinting and straining and never relax enough to allow the nervous system release the tissue. breath deep! For example, I have a friend that is a hockey goalie and he needs flexibility to get low and drop into the splits to make a save, etc. So, he will lie in a doorway with one leg out straight, though the doorway, and the other leg up straight on the wall (at a position just short of maximal stretch) to stretch his hamstring. he will just lie there and breath and hold for about 120sec. Also, make sure you are performing the stretch properly. For example, in my buddies case, if he were to allow anterior pelvic tilt in the down leg, or allow it to rotate out and cheat his ROM by rotating his pelivs, then the stretch is not going to accomplish what it needs to accomplish.

fufu · 07-16-2008, 09:00 PM

Quote:

Originally Posted by P-funk

try long duration low load. 30-40sec is still not a whole lot of time to really get a good stretch through the fascia. Go to a stretch position that is just short of your full end range and just hold that position for a long time. The key is total body relaxation. Sometimes people will try and do this stuff and be holding their leg and scrunching and squinting and straining and never relax enough to allow the nervous system release the tissue. breath deep! For example, I have a friend that is a hockey goalie and he needs flexibility to get low and drop into the splits to make a save, etc. So, he will lie in a doorway with one leg out straight, though the doorway, and the other leg up straight on the wall (at a position just short of maximal stretch) to stretch his hamstring. he will just lie there and breath and hold for about 120sec. Also, make sure you are performing the stretch properly. For example, in my buddies case, if he were to allow anterior pelvic tilt in the down leg, or allow it to rotate out and cheat his ROM by rotating his pelivs, then the stretch is not going to accomplish what it needs to accomplish.

alright, I will try that out. thanks for the help

I did find relaxation a big key in maximizing stretch ROM through the months.

heliboy · 07-16-2008, 10:06 PM

Nice dude. Thanks for that.
__________________

07-13-2008, 06:31 PM	#1
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	Some stuff on stretching from my blog... I figured others may benefit from this guys question as far as their flexibility program goes. PATRICK WARD'S BLOG: Question on Stretching E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-13-2008, 09:06 PM	#2
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	thanks fufu's 1337 Journal Your diet will set you free.

07-13-2008, 10:54 PM	#3
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	no....thank you. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-13-2008, 11:37 PM	#4
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,074	Yea I'll definitely pick up that book you recommended on my next Amazon order. Stretching is one of the few things that is still a complete mystery to me. It's like I know I need to stretch, but I don't really know what I need to stretch. Damnit Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

07-13-2008, 11:38 PM	#5
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	Oh, are you the one that wrote the question? lol E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-14-2008, 12:02 AM	#6
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,074	Oh crap time to change my username Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

07-15-2008, 09:07 AM	#7
rahaas Senior Member Elite Member Join Date: Aug 2006 Location: Delaware Posts: 880 Photos: 1	Good stuff. Thanks.

07-15-2008, 07:26 PM	#8
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Now the direction of that blog post seemed to be subjected more towards stretching for general efficient movement and balance. Do you have any opinions on stretching regimines for people who stretch to become more and more flexible past the norm. With jiu jitsu I've been stretching for an 45-60 minutes almost everyday to get as flexible as possible. I started total body and eventually moved onto to a split program because I just stopped progressing, I needed to focus more time on certain areas. fufu's 1337 Journal Your diet will set you free.

07-16-2008, 10:06 PM	#13
heliboy Registered User Join Date: Jul 2008 Location: asdf Posts: 22	Nice dude. Thanks for that. __________________

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode