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How to make stretching less awful?
Now I remember why I gave up gymnastics and jazz dance when I was a kid: stretching! I hated doing the loooong-held stretches at the beginning of each class.
Tonight I started a stretching routine. I warmed myself up with some step-touching like in Veena’s warm up (it feels like dancing and is low impact) and got down to business. Ack! It was misery the whole time! I held each stretch for 20 seconds right at the point of discomfort (you’re not supposed to take it to actual pain, right?), then came out of the stretch for a few moments before going back into it a bit further and holding it for another 10 seconds.
I hope I’m doing this right! And I really hope it starts to get easier. I’m definately not looking forward to doing this again tomorrow! Pole dancing is so fun, I don’t even notice how much of a workout I’m getting as I’m doing it. Stretching tonight was just something to be endured.
Is this how it is for all of you? Any tips on how to make it less miserable?
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8 Replies
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Oh my goodness, you just brought up bad childhood memories…I totally forgot but I was the same when I was younger!!!! I use to dance but absolutely hated stretching especially when I saw my cousin progressing faster than me. Urgh! After that, I had such a grudge against stretching that during my days of competitive swimming whenever I had any sore muscles I wouldn’t stretch them out even when I knew it would work. I would rather take the pain for days than endure stretching for couple minutes. It might sound strange but to me it was like "Ha, stretching I don’t need you" kind of attitude. Man am I a kid or what https://www.studioveena.com/img/smilies/icon_rolleyes.gif I haven’t started poling yet but when I do I hope I don’t feel the same about stretching. Obviously this isn’t my forte so I can’t give advice on it but I wish you luck!! https://www.studioveena.com/img/smilies/icon_salut.gif I’ll be watching the forum for advice for myself https://www.studioveena.com/img/smilies/icon_lol.gif
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I know I posted this to your blog but I’ll add it here as well. I love to make stretching feel like a reward at the end of a day by taking a super hot bath, (to warm the muscles) then watch my favorite TV shows or do some reading https://www.studioveena.com/img/smilies/icon_study.gif You could even take it one step farther and each time your done with stretching treat yourself to some chocolate (not a ton just on small piece) or something else you love, like wine! Soon you’ll start associating stretching with pleasant things https://www.studioveena.com/img/smilies/icon_cheers.gif
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Empress, a grudge against stretching! That totally describes how I feel about it! https://www.studioveena.com/img/smilies/icon_lol.gif
Veena, I found a video of yours on youtube, "Stretching for the Splits", and I see that you inhale and rise up, then exhale and move down into the stretch. I’m going to try this method today; it looks like it will be less miserable then straining to hold the stretch, trying to remember to breathe, and counting the seconds until I can finally move again.
I’ll try adding some incentives/rewards into my stretching as well. Mmmm, I love wine! My favorite drink… https://www.studioveena.com/img/smilies/icon_razz.gif
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i can empathize…i have a yoga tape i try to do but i can never get through bc its so…freaking…boring! i do enjoy stretching out after poling tho so maybe just do some pole work first to get you warm and then you will have a reason to need to stretch
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I am still just a beginner at regular stretching but I am finding that the more I do it, the more I am starting to enjoy it. For one- I can see improvement which is super motivating. Also, I think our bodies get used to stretching and even though you still stretch to the point of discomfort, your body is used to it and it is not as uncomfortable as when you first start stretching. It’s like pole sitting or other things that are uncomfortable at first and then you get used to it. For me it has started to feel good. And your body feels good after you stretch. Also there are different ways to stretch the same muscles. Experiment and find ones that you like. Maybe start off a little slower and don’t stretch for quite as long. Ease into it a bit. If you are doing it every day or a few days a week- you will definitely see improvement even if you are not holding the stretches for a looong time. So- I guess my advice is to hang in there and experiment with different stretches and how long you hold the stretch to see what feels good to you. Does anyone else find the discomfort gets better as you stretch regularly and it starts to feel good?
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I completely agree with katk. Paradoxical though it may seem, the best way to make stretching better is to do it more.
Veena’s ideas are awesome too, books and TV shows can help distract you while you do it (I haven’t tried wine yet…good call…LOL!)
Lastly, get a buddy. There are a couple Bendy Buddy sessions that have been setup here by Veeners, which I would like to do but just don’t fit into my schedule right now.
But fortunately the hubs started Brazilian Jui Jitsu which requires some flexibility too, so now we stretch together and nag each other about stretching when we’re apart.
I always kind of hated it as well. But I’m learning to love it – or least get used to it.
Lastly, my pole teacher recommends Hot Yoga / Bikram Yoga. I’m going to try it in the new year… I’ll report back!
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I used to do ballet (looooong time ago) and contortion (last year) so I love stretching! =D I’m pretty flexible naturally so I guess I find it easier than most, but there are times I feel like I’ve let myself go and here are a few things I do to get myself back up to speed (the cats are my bullet points ;D):
https://www.studioveena.com/img/smilies/icon_cat.gif First rule: every stretch should ALWAYS be held for 30 seconds!
https://www.studioveena.com/img/smilies/icon_cat.gif Second rule: on finding your working stretch level… if you can’t hold it for 30 seconds, you CAN’T stretch that far yet! Take it down a little and do what you consider to be a really easy version (for example, sit down and instead of grabbing your feet, which you may only be able to hold for 10 seconds, just touch the tips of your toes, which you can do for the whole 30). Then next time, go half an inch further. Do this up to 5 times (ie maximum of 2.5in further than where you started.) and even if you feel like you can go further, don’t. The next day, start somewhere in the middle of where you were and work your way up again. Eventually you’ll reach a point where you can feel yourself stretching about as far as you can without pain – this is your working stretch level. You might have reached this on your first day; that’s fine. You do this for 5-7 days and then take it another 0.5-1in further for the next run https://www.studioveena.com/img/smilies/icon_e_smile.gif so in summary:
Level 1) the easy stretch. You do this on day 1 for 30 seconds.
Level 2) half an inch further. You do this after your L1 stretch for 30 seconds if you can. For this level and all others, if you can’t hold it for the whole 30 seconds, you go back to the level before.
Level 3) half an inch further than level 2 – 30 seconds if you can
Level 4) half an inch further than level 3 – 30 seconds if you can
Level 5) half an inch further than level 4 – 30 seconds if you can. This is your MAX for day 1!Then on day 2, if you’ve already discovered your working stretch level, you do that for the 30 seconds. If you haven’t (ie if you easily held levels 1-5 for 30 seconds each) then on day 2 you start at level 3, and progress to level 7 (in the same manner of adding just a little more stretch every time).
The half inch isn’t an exact measurement, especially considering that every stretch is different, just an idea of how to increase your stretches https://www.studioveena.com/img/smilies/icon_e_smile.gif
https://www.studioveena.com/img/smilies/icon_cat.gif Third rule: stretch every other day! The resting period applies to stretching too – I used to stretch every day 3 times a day but I’m not sure if that’s really the proper way to do it. I also found having a rest day to be good for my muscles to rejuvenate though, so considering I’m not a doctor or fitness instructor it’s probably best to stick to that one lol.
https://www.studioveena.com/img/smilies/icon_cat.gif Fourth rule: if you can’t stretch all the way, get some help! I’ll use the example of sitting down and touching your toes again. When I first started contorting, I couldn’t reach my toes, and I think there was a lot more contortion going on in my face than anywhere else -_- so I used a belt to help me. If you can get a cheap fabric belt, you can mark it to check your progress – this is useful for figuring out where those half inches are! Stand on it with your feet fairly close together like they would be in the stretch, and mark the outside of your feet. Then put about 10in of markings from each of those marks, in inches and half inches or something similar. If you number them it’ll be easier to see where you’re at when you’re using it for stretching.
https://www.studioveena.com/img/smilies/icon_cat.gif Fifth rule: stretch from different angles! You won’t always realise but you can be stretching different muscles when you think you’re not. For example, sitting down and stretching for both feet is different to stretching for just one at a time – I always find it easier to stretch for one at a time because my muscles are more flexible that way. You gotta do both, otherwise you’ll try to do something else (like a split on the pole) and realise you haven’t actually stretched as much as you need to. Also in this example is stretching on things like a chair (where you put your foot on the chair and reach for it or something) because it’ll angle your other leg differently, etc. Look for different stretches online that you can use.
https://www.studioveena.com/img/smilies/icon_cat.gif Sixth rule: hot massages!! I love to soften up after a good stretch with a massage or a hot bath. I also stretch near the radiator sometimes lol, not sure if that’s good or bad. But a massage is always good – and it’ll help get rid of cellulite ;D I’m not exactly model material yet, but I used to be made of orange peel, and since I’ve been massaging it’s definitely improved! Be gentle and use circular movements etc. And get an amazing moisturiser or oil blend to do it with, just because https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
https://www.studioveena.com/img/smilies/icon_cat.gif Seventh rule: repeat your stretches! Try to do each one a few times (maybe 5) a session. So you’ll get 2.5mins total out of each stretch without ruining your muscles. And remember to always note your progress, and remember what you’ve achieved https://www.studioveena.com/img/smilies/icon_thumright.gif good luck!
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Oh! And the eighth rule: always stretch with some good TV or music on in the background ;D if you hate stretching, it’d be good to have something nice to make up for the discomfort! And in time you’ll start to enjoy it as you realise what you can do with practice https://www.studioveena.com/img/smilies/icon_e_smile.gif
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