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is it really better to NOT stretch?
Interesting article I read about the benefits of NOT STRETCHING. I still don't know how I feel about it. The doctor who wrote it quoted "You don’t gain flexibility by – you gain flexibility by obtaining a healthy & fit body where the nervous system is not creating an imbalance in mechanics resulting in “tight” muscles."
I've certainly been 'flexibility training' for the past 2 years and I'm still no further in my middle splits, though my front splits have improved. Maybe it's my hips, or maybe I shouldn't be stressing my hip flexors at all. I definitely think I need a foam roller though!
But I'm interested in hearing other poler's thoughts on this after reading the article. He did say that dancers and gymnasts are the exception. But even still, we shouldn't be deep stretching…
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8 Replies
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I agree about keeping a healthy muscle balance. But i don't think that alone will help to increase a wider range of motion like us pole dancers want and need.
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I can say stretching has helped me gain flexibility. I have never had any form of dance so I lack being flexible everywhere. When I stretch I make sure I am hot either by shower or work out and and I hold all my poses at least 1-2 minutes. It only works for me if I do it every day though. If I don't stretch when I am sore my muscles draw up.
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I think you pretty much already answered your own question. According to the article people who need excessive flexibility for their sport (e.g. pole dancers) need to stretch/do flexibility training. "Normal" people who already have and only need normal range of motion in their joints and do "natural movement" on a regular basis .. well yeah, they don't need to do static stretching. (Though how many sedentary people do move naturally on a regular basis?)
Physiotherapists have those measuring tools and tables that define "normal" range of motion for all joints in the body. Every joint that moves too little or too much indicates potential problems. So increasing range of motion over a certain point can cause health risks, no surprise there.
On a personal note, I'm happy with my ~4 inch oversplit that I can maintain pretty easily. I don't need to be more flexible than that. I don't work on (lower) back flexibility at all because I don't want that instability there that comes with the flexibility. I will never achieve a middle split due to the structure of my hip bones and that's okay. My health is more important than those goals.
Every pole dancer has to decide for herself how far she and her body are willing to go for the sport. For some it comes easier and for others not so much.
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Interesting article! Keep in mind that this information in this article pertains to athletes and your average Joe. He talks about dancers a bit later in the article. https://www.studioveena.com/img/smilies/icon_e_wink.gif
I agree that stretching isn't necessary for the average person or even many athletes, it isn't even a "must" if you want to pole dance. Shocking I know! https://www.studioveena.com/img/smilies/icon_eek.gif I also agree that stretching BEFORE activity is not only pointless, but could cause injury. I have read that stretching can cause muscle weakness, but what I read was pertaining to stretching, then immediately running or doing some sort of activity. Like they mention here “The straining muscle becomes less responsive and stays weakened for up to 30 minutes after stretching, which is not how an athlete wants to begin a workout.” From my understanding the "weakness" is temporary. I also agree that stretching does NOT reduce injury, this is something that has been known for a while now, since before SV started… but still its ignored. This is why I have never included static stretches in the warm ups here. I've seen workshops where pole professionals have everyone "warm up" by stretching. It drives me nuts! lol
I also agree that muscle imbalance is an issue for many people that feel tight or have pain. I'm a strong believer in strengthening the body, with a focus on proper form… and using proper stretching technic to help maintain alignment. It's worked for me!! As a teen and into my 20s I had lower back pain and knee pain. Once I started strength training the knee pain was gone, and 2 years ago when I started flexibility training for my back I no longer had lower back pain. To be fair though, it may not have only been the flexibility training for the back, but rather the fact that I always do conditioning (strengthening) for the back before do my flexibility work. Hmm something to think about!
I strongly feel that you don't have to be super flexible to enjoy pole dance, however if you want to take it a step farther and aim for moves that require a high degree of flexiness go for it. Here is some advice he gives dancers, its also how what you'll learn in the lessons here!!!https://www.studioveena.com/img/smilies/icon_cheers.gif
He states:
The static stretching for these individuals should still be handled very carefully,​ ideally contracting the antagonist muscle to prevent overstretching. This would mean if a dancer was working on a bar and stretching his or her hamstrings, he or she would contract the quadriceps muscles, hold for up to thirty seconds, and repeat for at least three times. An active aerobic warm-up for at least 10 minutes is essential.
So that's my take on it. https://www.studioveena.com/img/smilies/icon_flower.gif
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i warm up i dont stretch….
and when i go to a workshop and the instructors make us stretch im just like (in my head) : omg i paid XXX$ for this , screw the stretched and show me the damn tricks!! and they put like 20 minutes of stretch, grrrrr HATE IT
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I include stretching in my classes and am always hearing from students how their flexibility has improved since starting pole, so it certainly does help improve flexibility. I also try to structure my warm-ups using the principles behind the structure of ballet and Pilates classes. Proper stretching if you want to be able to use the flexibility should include strengthening. And in activating the muscles in different ways, you prepare them for whatever they might encounter in the rest of class. Everyone's different and influenced by our own backgrounds but I know I'd personally feel less comfortable and successful going into a move that requires flexibility if I had done no stretching beforehand.
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Yes I agree that static stretching before a workout is a nono. It should be active (like walking leg lifts, or as Veena stated the stretching with an opposite contraction (those are my most fav!)
​I don't agree with that Dr though. My husband for instance is not a dancer at all, but he is very healthy and works out daily and has for 25 years. His muscles are so extremely tight that it causes him back pain. I have to do ROM excercises and stretching on him to make it better. I don't think the avg needs to stretch to the extent that we do, but I certainly don't agree that the avg Joe never needs to stretch. That's just silly.
As for the middle splits, some people are just not able to, ever. My hips will not allow it. I can feel the femur catching on my pelvis. Sucks, but I've come to terms with it, I do have my other ones though! Well on the left anyways, the right is sooo close! lol
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I do a form of stretching in my warm ups which is dynamic stretching. I use it as a limbering or movement rehearsal. If any stretches are held and appear static, it is only for 5 seconds at the most. I save all my flexibility work for post-work outs. This is where I'm able to achieve greater results in my stretching because my muscles are already warmed up and more pliable. Stretching in this phase does not include over-stretching/straining. You should never feel pain during these stretches, it should be just to a point of feeling tension. When I refer to stretching as preventing injuries, I'm referring to using stretching to detox specific muscles that were used more during a workout. This prevents my muscles from getting tight and sore the next day. That's just my personal experience with stretching and flexibility work for the pole.
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