I have horrible flexibility in my back, hips & legs…and I want to work on that.
I am moving on from IM & Half IM as my focus to ultra marathons, with Leadville 100 as my goal in 2012.
Based on what I know about this forum, I know the top 2 things I can do to increase flexibility are to use power cranks and to join a cross fit gym…but other than those two options, I am looking for ideas on best ways to improve my flexibility?
Yoga?..Pilates?..Traditional Stretching post work out?..
PNF (proprioceptive neuromuscular facilitation) stretching. basically just stretch, isometrically contract, release, stretch further, and repeat. helps to relax neural reflexes, and can produce substantial rapid improvements in range of motion. actually changing muscle length takes much longer.
PNF (proprioceptive neuromuscular facilitation) stretching. basically just stretch, isometrically contract, release, stretch further, and repeat. helps to relax neural reflexes, and can produce substantial rapid improvements in range of motion. actually changing muscle length takes much longer.
PNF is an advanced stretching technique. It shouldn’t be done without supervision initially, and not more than twice, MAYBE three times a week.
If you want to increase flexibility, yoga and post workout static stretching on your own would be my two top picks. It’s going to take 15-30 minutes 4-6 times/week over a few months to substantially increase flexibility. Often the limiter in back flexibility (Such as needed for toe touches, getting lower on bike, etc) is limited by the hamstrings rather than the back muscles themselves.
Muscle length is set. The muscle has two attachment points and they dont move once we stop growing. The % elongation can change with stretching
I remember a guy telling a group of people he was really stretching his leg muscles a lot after getting injured. A woman honestly asked him if he got much taller.
PNF (proprioceptive neuromuscular facilitation) stretching. basically just stretch, isometrically contract, release, stretch further, and repeat. helps to relax neural reflexes, and can produce substantial rapid improvements in range of motion. actually changing muscle length takes much longer.
PNF is an advanced stretching technique. It shouldn’t be done without supervision initially, and not more than twice, MAYBE three times a week.
If you want to increase flexibility, yoga and post workout static stretching on your own would be my two top picks. It’s going to take 15-30 minutes 4-6 times/week over a few months to substantially increase flexibility. Often the limiter in back flexibility (Such as needed for toe touches, getting lower on bike, etc) is limited by the hamstrings rather than the back muscles themselves.
JohnSecond that. Recent data (unpublished yet) show that static stretch 3 x 1/2 h for one particular muscle group (hip flexors) leads to significant change over 4 weeks in triatletes. This is coherent with the current literature. Stretch 30 to 45’’ minimum each ‘pose’ to see an effect. The exact duration is slightly debatable, but overall the literature suggests that you need at least more than 20’‘. 30’’ is on the safer side. Do not push too hard, it’s not ‘more pain more gain’ in this case. Make sure you pick the right stretches and you do it correctly. It is extremely easy to slack and stretch another muscle group than the annoying one you are targeting. Patience and regular effort works in this area.
By studying yoga I have dramatically increased my flexibility from age 30-40 to a level that is far beyond that when I was 20. I would put in some caution about getting proper instruction when doing the beloved spinal twists. Spinal twists are super-sexy moves, they feel great (to me) and people love to look all Vishnu’ed out. I have seen some anecdotal evidence (n=2) that one can cause a bit of harm when being overzealous with these ones.
Thus, yoga books are great, especially after you get experienced and well trained, but a good teacher with an understanding of the body and its limits is indispensable.