Some stuff on stretching from my blog...

[P-funk]

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

PATRICK WARD'S BLOG: Question on Stretching

 

[fufu]

thanks

 

[P-funk]

no....thank you.

 

[danzik17]

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]

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

 

[danzik17]

Oh crap time to change my username

 

[Perdido]

Good stuff. Thanks.

 

[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.

 

[P-funk]

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]

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]

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]

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]

Nice dude. Thanks for that.
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