-
flexibility help?
-
I’ve looked for the DVD you mentioned, but in the UK it’s only available as a region 1 and for £45, which is a bit too steep for my tastes (especially as I’m not sure if my DVD player is mutli-region). https://www.studioveena.com/img/smilies/icon_cry.gif I’ll just have to try to make do with the book (which I have ordered) and a whole lot of time and willpower. Well, that’s the plan at least. ~crosses fingers~
-
I found the Genius of Flexibility in stock at a local Borders – I am going to go buy it today!
-
Charley and Gerbil, the book is really useful, you just have to weed through the more metaphysical stuff. If you have any trouble understanding the stretches or how to resist, please do ask me. https://www.studioveena.com/img/smilies/icon_e_smile.gif
-
I’m going to be asking you tons of questions https://www.studioveena.com/img/smilies/icon_lol.gif https://www.studioveena.com/img/smilies/icon_lol.gif https://www.studioveena.com/img/smilies/icon_lol.gif
I have had a hard time understanding resistance stretching. I *think* I am doing it now. I really don’t get anything out of static stretches.
I am so believing I can have a flat jade by regionals!!!
-
Ask away! You can also send me a video if you want me to take a look. Worst comes to worse, I can always make you a video. https://www.studioveena.com/img/smilies/icon_e_smile.gif (You know ottersocks = Ellen Lovelace on FB, right?)
Your jade WILL be flat!!! -
Thanks for that. I will!! Though, given how much I hate stretching, I will have to make sure I don’t try to count time spent typing questions to you as part of my stretching time. Otherwise, you’ll be getting 1,000 word essays on my questions. https://www.studioveena.com/img/smilies/icon_rolleyes.gif
and yes, I really would usually rather write a 1,000 word essay than do my stretches. I am a very strange gerbil. https://www.studioveena.com/img/smilies/icon_lol.gif
-
Ottersocks! I don’t understand the resistance stretching concept! I mean how to do it or if I am doing it right? I have Bob Cooley’s book and I see the stretches and read the description but I have a problem contracting the muscles : ( Maybe it’s just a learning curve?
-
Hey Joni….
The one thing I notice in your pic(and several others who are working on splits) is that your hips are not square.
That back leg must be turned under and both hips need to be facing forward in order to stretch the muscle fibres in the correct way.
It is a really hard habit to undo once you have gotten your body used to splits without square hips.And most of us are so eager to get down into them, that we allow this cheat to happen without even realizing it.
I have spent many years as a gymnast and teaching it……
Good splits are tough to get for some people, but well worth the effort when they are done properly.Thank goodness flexibility can be trained~~~:)
Straddle splits have never been mine. I am closer now than I ever was as a gymnast, but I am still not hopeful……lolI will see if I can post a pic or two later….
The foam roller is similar to the idea of getting a deep tissue massage.
Charley, what do you do with the foam roller https://www.studioveena.com/img/smilies/icon_question.gif How do you use it https://www.studioveena.com/img/smilies/icon_question.gif I’m always looking for anything that will help me with getting my splits. I started my splits training at the end of Aug 09 at 19 inches from the floor. Im 43 and was the most inflexible person I know. I was never able to do the splits as a child.I would do the eliptical for 20 min then stretch for my splits for 45-60 mins 5 days a week. I’m now 2 1/2 inches to 3 inches away from my front splits. https://www.studioveena.com/img/smilies/icon_cheers.gif I was told by someone that it took them 2 years to get the front splits which was so discouraging to me but I thought It’s better to stretch and work towards it than not have the splits 2 years from now. So a year into it, I feel like I’m so close and all this hard work is so worth it as I see a major improvements in the range of motion in my moves in both the pole and aerial silk. Here is a my splits progress pic. I now have great hamstring flexibility but my silk instructor said what is stopping me from getting all the way down is my hip flexors at my back leg when in the front splits. So I added more hip flexors stretches to my routine. I am starting to see the light at the end of the tunnel. https://www.studioveena.com/img/smilies/icon_bounce.gif https://www.studioveena.com/img/smilies/icon_flower.gif https://www.studioveena.com/img/smilies/icon_bounce.gif DSCF3695.JPG
-
Duh…you know I always use the foam rollers at the gym after my work outs and my trainer uses them on me after our session…why did it not occur to me to buy some for home https://www.studioveena.com/img/smilies/icon_rolleyes.gif …off to Amazon… https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
-
Ottersocks! I don’t understand the resistance stretching concept! I mean how to do it or if I am doing it right? I have Bob Cooley’s book and I see the stretches and read the description but I have a problem contracting the muscles : ( Maybe it’s just a learning curve?
Hey brandx,
It can indeed be hard to figure out how to resist. Think about making a muscle with your bicep (=contracting the muscle). Now, imagine trying to hold that contraction while someone pulls your fist down and tries to straighten your arm. If you were to slowly let them pull your fist down (= let them "win"), you’d be getting a resistance stretch of your bicep.
So for example, when you are doing the central hamstring stretch (#9, page 104), your arms are pulling on your leg, but your leg is "winning" the battle to move. Your legs are of course much stronger than your arms, so you don’t need to contract your leg muscle as hard as you can, or your arms would never be able to provide resistance.And reenie is right, Joni’s hips are not square. To do a technically perfect split, you want them square. For me, I consider it "good enough for government work" that I can get down there, hips unsquare and all. Most stretching teachers will say the same–get there first, then continue to work on opening your hip flexors, psoas, and quads, so you can start to square your hips.
Hope this helps!
-
It’s funny, but I concentrate alot on normally squaring my hips and contracting my leg muscles at the same time. But I was trying to face the camera to my left and forgot to square my hips. https://www.studioveena.com/img/smilies/icon_rolleyes.gif My shoulders and hips are normally evenly facing forward. I do have a slight bend still to my back legs that I am aware of. https://www.studioveena.com/img/smilies/icon_mad.gif Considering where I was a year ago, I am thrilled to be at this point. https://www.studioveena.com/img/smilies/icon_bounce.gif https://www.studioveena.com/img/smilies/icon_bounce.gif https://www.studioveena.com/img/smilies/icon_bounce.gif I remember when I first started training for my splits and told my husband my goal, he laughed at me and said "You got to be kidding. Your like a tripod" https://www.studioveena.com/img/smilies/icon_e_surprised.gif
-
Ok, I’m sold. I’ve only been at this for a few days, but I have already noticed a massive different in some of my stretches, particularly #1. I have been trying to be religious about doing it every day, even if I only do one set. I’m happy to work up to more sets as I start to hate stretching less.
The ones you mentioned for the splits I can manage (gods, he doesn’t even try to explain clearly, does he?!?) but some of the others, I either can’t work out how to do them at all, or I have to go to one of the more advanced stretches, just ‘cos I can’t work out the mechanics of the easier one.
Just to check, 3 is a press up, right? He says you get into a traditional press up position, then press down to the ground and back up again. That’s a press up, surely? https://www.studioveena.com/img/smilies/icon_scratch.gif
And, #7? What, how, huh? I can’t work this one out at all. Nor #11. Any ideas? (I know these won’t help with my splits, but I need all round improvements in my flexibility)
And thanks again for the recommend on the book. Definitely worth it! https://www.studioveena.com/img/smilies/icon_thumleft.gif
-
Roadkillgerbil, I am with you! There are some of the stretches that I find impossible to figure out and I also keep checking their variations. As for 7, I’d say it is a bit like a downward dog and for the 11 I find that prayer position (in the last variation) easier to understand. But, indeed, I find some of the exercises impossible to figure out but am finding the ones I get rather interesting and useful.
Good luck! -
Yeah, explanations are not his strong suit.
#3 is actually a press DOWN. You start in the up position, and then lower your body down as your arms provide resistance pushing against you. (So, your arms are trying to push to maintain you in the up position, but your body weight wins and lets you down.) If you think about trying to rotate your hands out as if you were waving to someone—but keep them where they are, just TRY to rotate them out so your arms are trying to rotate out from the shoulder but can’t–you’ll feel a deeper stretch in your chest. Once you hit bottom, just pop back up and start over.
#7 is a bit wacky. It is indeed like a downward dog, and in fact I do it in that position, hands on the ground. I lean forward so my head moves forward of my hands to start with, with my heels raised off the ground, then I press my hands into the mat to push me back into downward dog. I resist with my calves, slowly letting my heels go down, but resisting stretches the calves. The chest muscles also get stretched as you use your hands to pull your head forward of your hands to the starting position. The Ki Hara method I trained in considers this both a chest and calf stretch. (Just realized it’s his #7 on page 204 on the last series, elephant.)
I think the easiest variation on #11 is like the assisted version he has on page 178. Instead of having a person assist you, stand in a doorway with your arms up. Step through, as your arms press and resist trying to stop your forward motion. Great chest stretch!!
I’m glad these are helping you!! https://www.studioveena.com/img/smilies/icon_cheers.gif
-
Oh you are awesome Ottersocks!
Log in to reply.