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Thread: Flexibilty

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    Default Flexibilty

    Any tips on improving flexibility, especially with the legs?
    Susan A. Spann

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    Default Re: Flexibilty

    stretching.... :P


    but seriously... someone posted a while back somehtign that I have been rying which seems to work..

    get a book.. one you like... lay with your back ont eh ground and your legs up the wall... then let the spread out to a point where the feel tight... read your book... every page or two pull your legs down a little further....


    annother way that is less strenuas on yoru lower back than normal stretching.. lay on your back... use your belt to hook your foot and while relaxing your legs use your arms to pull your leg up your side.. or up infront of you while keepign your back flat on the ground
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    Default Re: Flexibilty

    get a streching machien from century or some place like that
    "The sacraed rights of mankind are not to be rummaged for among old parchments or musty records. They are written, as with a sunbeam, in the whole volume of human nature, by the hand of the divinity itself, and can never be erased.""

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    Default Re: Flexibilty

    My favorite stretch is what I call the reading stretch.

    1. Grab a book you will enjoy reading

    2. Lay on the floor on your back with you butt against the wall and your legs up against the wall toes pointed at the ceiling.

    3. Open your legs so that they go outward down the fal until you feel the slightest of discomfort.

    4. Start reading, every other page, grab your thighs and pull your legs open just a touch more.

    In the beginning only do this stretch for 20 - 30 minutes, later you can go as long as you want. I have had many people do this stretch daily and achieve fulls splits with in 90 days.

    Hopefully this exercise will help you

    This stretch will help you get better roundhouse and side kicks, but is does take time to get there.

    This is much better for you than any stretching machine.
    Quality outweighs quantity every time.

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    Default Re: Flexibilty

    IME, A stretching machine can put extra pressures on the knees. Not something that you might actually want. I like that wall stretch. Since I like to read it sounds like a win-win situation.
    "Change is not necessary...Survival is not mandatory" - W. Edward Deming

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    Default Re: Flexibilty

    Now to find a wall in the houe with enough room for that!!!
    Susan A. Spann

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    Default Re: Flexibilty

    Very interesting. I'll have to try that myself. Thanks for the tip!

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    Default Re: Flexibilty

    Quote Originally Posted by Miyu
    Now to find a wall in the houe with enough room for that!!!
    I just figured I would move our TV. When I get enough flexibility I can do it under the piano, my daughter will enjoy the company down there.
    "Change is not necessary...Survival is not mandatory" - W. Edward Deming

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    Default Re: Flexibilty

    QUOTE]My favorite stretch is what I call the reading stretch.

    1. Grab a book you will enjoy reading

    2. Lay on the floor on your back with you butt against the wall and your legs up against the wall toes pointed at the ceiling.

    3. Open your legs so that they go outward down the fal until you feel the slightest of discomfort.

    4. Start reading, every other page, grab your thighs and pull your legs open just a touch more.[/QUOTE]

    Awesome idea. I just walked in the door from Borders bookstore and was there looking at books about stretching trying to find some different positions since I suffer from terminal inflexibility. Thanks

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    Default Re: Flexibilty

    An Achillies/Hamstring stretch that has worked well for me:

    After a few minutes of warmup...stand with the ball of one foot on a stepwith your heel hanging off the edge. Slowly lower and raise your heel. Repeat with the other leg.

    Gently build up the number of reps per leg.

    Personally, I think I do about 3 sets of about 5 reps per leg...but I largely judge this strech more by how my legs feel rather than numbers of reps.

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    Default Re: Flexibilty

    Quote Originally Posted by Takai
    IME, A stretching machine can put extra pressures on the knees. Not something that you might actually want.
    I spent a couple hundred dollars on one a few years ago. I found this to be true and TBH I never noticed much improvement on top of that.

    Quote Originally Posted by Miyu
    Now to find a wall in the houe with enough room for that!!!
    Exactly! My problem as well

    I have serious problems with flexibility. It's something I've struggled with for years. As I get older it seems to become more difficult to stay limber. Sometimes it feels like I'm trying to stretch old tire rubber. LOL.

    Do you think adding ankle weights would improve results when doing the wall stretch?
    "It is sobering to reflect that one of the best ways to get yourself a reputation as a dangerous citizen these days is to go about repeating the very phrases which our founding fathers used in the struggle for independence." – Charles A. Beard

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    Default Re: Flexibilty

    Well my way is not very scientific but it works and I do it every day. I use my stairs I just stand on one leg and put my other leg up on the 5th step up. That’s as far as I can reach. Then I just lean as far forward as I can after 10 min per leg I just go kick the wave master for a little bit. This gets my old body loosened up before class.
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    Default Re: Flexibilty

    http://www.sport-fitness-advisor.com/pnfstretching.html
    http://www.sport-fitness-advisor.com...tretching.html

    I highly recomend alternating days between these two different styles of stretching.
    But one way or the other, do it daily....and KEEP AT IT.

    Best of luck

    Your Brother
    John
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    Default Re: Flexibilty

    Nice site. Spent about 30 minutes printing some info off it. Thanks for the link John.

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    Default Re: Flexibilty

    Not a problem bro.
    I'm glad you liked it.

    Your Brother
    John
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    Default Re: Flexibilty

    I wrote a small essay for another MA group awhile ago... it seems to apply so I hope someone finds it useful I never spell checked it, so bear with me.


    Disclaimer: I am not a doctor or a "professional" trainer. But I do have a 3rd Degree in Tae Kwon Do as well as 3 years teaching experience in that style (practically full time). In this little essay I am talking more about types of stretching techniques instead of actual stretching poses, although I mention a few. This information I feel is true and helpful, but follow it at your own risk.


    The 3 keys to stretching are the "cold stretch", the "warm stretch", and
    the "cool down stretch". Real flexibility comes from the first and last
    types.

    - Cold stretching is simply stretching with no warm up and no work out.

    - Warm stretching is just after a light warm up to get the blood
    flowing but before your workout. This is intended to help avoid injuries
    and put you at a strong flexible state.

    - Cool down stretching is after your workout which hopefully involved
    some leg work.
    ================================================== ==================
    A LITTLE MORE DETAIL

    COLD STRETCHING

    When you perform cold stretching its important to be gentle and do
    not bounce your stretch... it should be uncomfortable and maybe hurt
    a little but nothing significant. Since your muscles are cold they
    are at their least flexible state...so be patient and take your time.


    WARM STRETCHING

    Warm stretching mostly helps you get to your peek flexible state for
    a workout and helps reduce injury. You can be a little aggressive here, but
    still no bouncing... as a matter of fact bouncing is never a good
    idea.


    COOL DOWN STRETCHING

    As you probably know when you build muscle, you are tearing your
    muscle and it heals larger and stronger. Same idea here,
    when you stretch you tear the muscle (on a micro level) and it heals back
    longer and therefore you have greater range of motion.

    After a workout your body literally cools down regardless of whether
    or not you do cool down stretching or cool down exercises. Ideally
    with cool down stretching, you are letting your body "cool down" in a
    more flexible state than when you started… and we are talking about
    millimeters and centimeters here ... not huge results in 1 workout. If you get
    some good results in just a few workouts, good for you and keep going.

    Most people do not perform stretching after a workout. Flexibility
    takes a long long time if you do not do this stretching… so do it.
    ================================================== ================

    PUTTING IT ALL TOGETHER

    Ideally you do some stretching before and after your workout ,and
    then a little more when you go home.

    EVERYDAY, regardless of whether or not you work out, you should cold
    stretch THROUGHOUT THE DAY, even if it's simply just trying to touch
    your toes or the floor when you get a moment to yourself.

    (Variation, touch your closed fist or palms to the floor for a deep stretch, back straight for a deeper stretch)

    Alternatively, just hold yourself in a side split while watching tv ,bracing yourself with your arms, your chair, or a coffee table. You will be amazed in how fast you improve! THE GAINS HERE ARE INSANE !

    Just like any workout routine, you will find that sometimes you will need to
    give your muscles a chance to rest in order to go forward. When I used to
    teach, I literally was working out and stretching everyday with very little
    time off. So you can press yourself , but be smart about it.

    If you are going strong for 5 days, take the weekend off if you want to,
    listen to your body, it will tell you when to take a break.

    Ok ,I think this is a good start. With this little bit of info you can make
    a great amount of progress.


    Salute,

    Lee
    MLKKA

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    Default Re: Flexibilty

    Hi Lee!

    Welcome to the board! For those of you who don't know Lee, he's a heck of a nice guy and a really good martial artist. He's one of Mike Lambert's students and I met him at the Maryland camp.

    Good post too.

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    Default Re: Flexibilty

    A real shortcut to flexibility is locating tender areas of muscle called trigger points. Treating them with light pressure using a tennis or raquetball will increase flexibility quickly. Once the trigger points are released the muscle can be stretched to maintain the flexibilty. Hourly stretching for about two weeks will train the muscle to stay in a lengthened position.

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    Default Re: Flexibilty

    Try yoga. Not only do you get some good stretches, but a good instructor or video reminds you to focus on your breathing while you stretch.

    I have "am/pm yoga for beginners" by Gaiam. the PM workout takes about 20 minutes and gives some really good wideleg stretches and hamstring stretches.

    The am is great to get rid of that clunky feeling in the morning.
    "Let the wookie win."

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    Default Re: Flexibilty

    Hmmm....I see mentions of splits and touching toes...I can't even do that ATM LOL
    Susan A. Spann

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