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flexibility help?
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seriously ottersocks, YOU should write a book https://www.studioveena.com/img/smilies/icon_e_biggrin.gif I bought the genius of flexibility and don’t really use it because I didn’t think I was doing the stretches right, but you did an awesome job of explaining the concept. I think I get it now!
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This is from another thread, it started with talking about STACEY NEMOUR’s Secrets of Splits & Flexibilty DVD, and then the ingenious ratty said this:
I bought this DVD and it has some good stretches in it, but overall I’m not that excited about it. Most of the stretches are ones that I already work on, so I didn’t find any real "secrets".
However, I DID finally find a method that got me into full splits fast (WOO-HOO!!!) even with a pulled hamstring that has been giving me fits for 4 months. Someone else on the forum (I can’t remember who) posted this awhile back and it WORKS, and it’s fast. I am soooo excited about it that I’m going to give a class at the studio to show everyone how to do it. It’s very simple, but not easy, lol! The article is here:
http://www.unique-bodyweight-exercises.com/splits.html" onclick="window.open(this.href);return false;
The main way that it works is that you hold each stretch for a VERY long time, forcing the muscles to fatigue until they give out. I think most of us are used to holding a stretch for what feels like a long time, but isn’t really long enough to get the job done. In this method you stay there for a few minutes (feels like forever!) and it’s not easy! You can start to feel it happen after that. It only took 2 sessions for me to see a real difference. I’ve done it 6 or 7 times now and the difference is amazing. My routine takes about 15 minutes and does not hurt my pulled hamstring.
If anyone is interested, I’ll be glad to post more details. I LOVE this method, and am so grateful to the poler who originally posted it here, and who is now probably a contortionist, lol!
The article goes into lots of detail about the technique itself. I don’t do all the stuff he talks about because like you, I was pretty close to splits already but couldn’t get all the way there. I am trying to do this every single day, and it takes about 15-20 minutes, plus whatever time it takes to warm up first. Here’s my sequence:
1. Forward bend–just relax into it, keep relaxing and keep holding for about 2 minutes, or until your hands go flat on the floor. I got almost immediate results with this one.
2. Lunge–back leg is straight out behind me with toes on the floor so knee is off the floor. This is great for the hard-to-stretch muscles at the tops of thigh and front of hips. I start out with hands on the floor, and then gradually start to take the weight off of them a little, so more weight is going into my hips. I hold this for several minutes on each side. I don’t feel huge changes while I’m doing it, but I can tell it helps with my back leg when I go into splits.
3. Side Lunge–hands on the floor on either side of my front foot–this gives a great side stretch as well as the leg stretch. This one is reeeeeaaaaallly hard to hold for a long time, but I keep sinking lower until I can’t stand it anymore. It’s probably only a minute or so. Feels like infinity.
3. Front splits–back knee facing down, hands on the floor, I go as deep as I can, then wait it out while consciously relaxing the muscles. Push down a little more, then relax and wait. And again, and again, and again…lol…I spend a few minutes on each side or until I can’t take it anymore. By then I’m way further than where I started every time!
I do it on both sides and sometimes repeat it.4. Straddle splits–I hold on to the pole and slide down as far as I can (this was my least flexible area) and wait, letting my body weight slowly push me down. It’s a great upper body workout, too, since you’re supporting yourself with your arms, lol! My arms were actually sore the next day! If you wait long enough you’ll really get deep in this one–it’s amazing after you do it a few times. I can almost get flat and I’ve never been even close to that, EVER!!
5. Front splits–after doing the straddle split I do these again, and this is when I can get all the way down. The straddle definitely helps with the second round.
6. Straddle split–If I have it in me, I do another straddle. By this time I’m usually shaking and worn out.
So for all of these, I am relying mainly on waiting out the muscle tension until it gives out and I can go further. It takes a long time and is very uncomfortable (that’s an understatement). Sometimes I will go as deep as I can, wait, then contract all the muscles hard for a few seconds, then relax and wait again. But usually I just relax and wait.
7. Leg raises–I don’t do these every time. Lying on your back, pulling your leg towards your head. For some reason, I don’t really feel the stretch with this one. Maybe because I don’t have the benefit of my body weight pushing on the leg. For this one I use the muscle contractions. I stretch the leg in as much as I can and hold it, then contract HARD, relax and wait, and then repeat it all a few times.
I don’t use all the visualizations like he recommends–I just stretch, breathe, and focus. And wait. And wait. And wait….
I could tell the difference almost immediately with these stretches. I am very tightly strung together, so I have to work hard for every little bit of flexibility I get. I really have to work on hip openers (I use some good ones from yoga, just not often enough). I’m going to try this technique with those stretches, and try to find a way to use it in backbends. I just love it and have been so excited to see real results, finally! I’ve also experienced less soreness and discomfort after these than with the way I used to stretch. It makes sense, since this really lets your muscles relax and lengthen. Sometimes I can’t spend as long as I want to doing them, but even if I can do 10 minutes I still feel the progress.
Let me know if you need any more info, and I’m anxious to hear what you think once you’ve tried it!!
I’m interested in hearing your take on it. I just finished Day One of week one. My front splits are 12 inches from the ground (while I’m clinging to a chair and shaking, trying to remember to breathe and get my muscles to relax) and my straddle splits are 9 inches from the floor. I’ll try and keep you updated on my progress. Hope this helps some of you.
I only reposted ratty’s posts here because they were in a somewhat obscure thread, and I thought this might make it easier to find. https://www.studioveena.com/img/smilies/icon_e_smile.gif
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I now have the blk foam roller and a video for massage/flexability. I really enjoyed the workout. Parts of it were uncomfortable but I just imagined my muscles loosening up so that I may be more flexy later on. They had stabilization and core moves too. I hope to do this several times a week and hopefully it helps!
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I have to try some of this stuff. I am so determined to get all the way down in my splits. I find it so frustrating and painful. It’s taken me two years, including Bikram yoga and trying contortion classes at a local circus studio, and I am still about 3" off the ground in both side splits and 9" in straddle. I feel I’m so close and have put in so much work and still can’t seem to get my splits. It’s definitely not my hamstrings — I can put my elbows on the ground in a forward fold — maybe my hip flexors? Oh, and I bought "Genius of Flexibility" and couldn’t get into it ,.. at ALL. I’m going to try ratty’s method after the gym today and maybe I will take a photo to see if you guys can give me some pointers. This thread is inspiring https://www.studioveena.com/img/smilies/icon_e_smile.gif
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Oh boy..I’m about as flexible as a cinder block. I was cruising You Tube earlier today and found a lot of splits techniques/tips advice under martial arts.
This vid was pretty interesting: http://www.youtube.com/watch?v=dyuND1uHHTU
Thought I would give it a try.
My splits are still so high you can drive a Volkswagon under my butt! https://www.studioveena.com/img/smilies/icon_redface.gif
It’s on my bucket list…
Have a great week everyone!
Becky
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I followed the link on foam rollers… serious question although it may come across as dumb… https://www.studioveena.com/img/smilies/icon_redface.gif Could I use a paint roller and get the same results?? Obviously I’d use a clean dry one!!
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Gsylass, I don’t think so. Foam rollers are quite firm–you can put your whole body weight on it and press down hard. A paint roller has a cardboard center and would collapse.
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Ours are hard plastic tubes on a metal handle, rather than cardboard. I was thinking more in terms of using it as a massage tool than actually leaning on it… ok perhaps it wouldn’t be the same! Thanks anyway https://www.studioveena.com/img/smilies/icon_e_wink.gif
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You can always try tennis balls for cheap and effective self myofascial release!
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you beat me otter….I was just gonna let her know about the tennis balls!! I LOVE them. If your still taking the lessons Gsylass here are a few I have posted so far for hands and feet!
http://ver3.studioveena.com/lessons/view/3264" onclick="window.open(this.href);return false; hands
http://ver3.studioveena.com/lessons/view/3263" onclick="window.open(this.href);return false; feet
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Tennis balls?! I love the black foam rollers though — sometimes it hurts like a bitch, but sometimes it feels soooo good! I keep meaning to get one for home. I remember Alethea saying a while ago that she stretches her splits on a foam roller so they are more flat on the floor.
Anyway, this is my center splits:
DSC06179.JPGMy right splits (my worst ones). It’s hard to tell because my floor is shiny, but they are still not flat on the floor.
DSC06176.JPGI’ve been stuck here for a while!! It sucks https://www.studioveena.com/img/smilies/icon_e_sad.gif It hurts to sit in the splits, and I don’t have the flexibility for splits on the pole. I have always used a method similar to ratty’s where I hold each stretch for 2 min, if I can (I learned this from a contortion coach) and this is how I got to this point, but I haven’t done it regularly for about a year. But I’m about to start! This is day 1! https://www.studioveena.com/img/smilies/icon_sunny.gif
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Thanks Otter and Veena – I’ll check those vids out! You ladies rock! https://www.studioveena.com/img/smilies/icon_thumleft.gif
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When my husband was doing some rehab after breaking his hip the therapist told him he could use a big tomato juice/apple juice can wrapped in a towel or covered in thick fabric for the work he had to do on the scar tissue on his thighs..it is a cheap and handy stand in for a foam roller. It’s a bit short it’s true but very solid…
I have a real foam roller now it is a life saver for pain and stiffness plus the flexibility too
interesting thread -
Does anybody have any ideas on where to buy these elusive foam rollers in Canada? I checked Walmart and Canadian Tire, but no luck with either of them. https://www.studioveena.com/img/smilies/icon_cry.gif
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Some big sporting goods stores carry them. I get mine online through OPTP.
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