Thread: Flexibility in your workout?
12/17/2008 11:13am, #11
12/17/2008 12:43pm, #12
- Join Date
- Jan 2006
- Sherwood, OR
- SAMBO/BJJ/Judo and others
I used to be a fanatic about stretching about 8 years ago before I started training for real. Since I couldn't afford to take any martial arts classes I focused on improving my strength and about an hour a day on my flexibility. My goal (eventually achieved) was to do the Van Dam Lift.
YouTube - the van dam lift
I agree that before your body is properly warmed up you shouldn't be doing a lot of static stretching, more dynamic stretches and movements to promote blood flow and loosen up the muscles a bit. After your workout you can focus on a longer stretching session to increase ROM and decrease recovery time. Yoga is also a great option for increasing overall flexibility, as long as you can find a teacher who isn't trying to promote their spiritualism on the class (I find that to be the case with a lot of yoga people)
12/19/2008 10:05pm, #13
Originally Posted by H TO THE IZZO
- Join Date
- Apr 2008
- USA-formerly NE, currently Midwest
I've heard people talking about the dangers of too much flexibility. It has never been an issue for me, because I've never aspired to gumbi-hood, but might it be possible for someone to work too hard at flexibility and actually increase their chance of injury? Does a certain level of muscle taughtness help prevent a joint from hyper-extending? Is this what they mean by too much flexibility can be dangerous?
I was thinking I should go with "dynamic" stretching before practice and "static" stretching after practice, but only to the as much static stretching as required to do a decent kagato jime, and no more.
12/19/2008 10:30pm, #14Originally Posted by Little Lamb
12/23/2008 11:29am, #15
12/24/2008 5:07am, #16
Originally Posted by Little Lamb
- Join Date
- Sep 2007
- Wing Tsun
12/24/2008 10:56am, #17Originally Posted by H TO THE IZZO
Sorry about the suggesting the $21 Rhythmic Gymastics book, but if someone is totally serious about the science of stretching then these two books are a great resource.
Also, of the types of yoga to incorporate into your flexiibltiy routine, Ashtanga Yoga is the only type I would recommend. Anything by yogi David Swenson or his brother is awesome! They get extremely advanced, so make sure to start with series 1, because that is probably all you will need for at least a year or two.
12/24/2008 11:01am, #18
12/24/2008 12:05pm, #19
- Join Date
- Jun 2005
- TKD, MT, KEMPO
Pavel and Tom Kurz both mention in their respective books that stretching/flexibility should be a function of strong muscles. What I mean is, some people get "rag doll" flexible, and while they can demonstrate great flexibility, the muscles are weak, too weak too handle impact at the lengths they are stretched to. That doesn't sound like a problem for any of you guys, but if you have trouble doing the basic lifts- squats and deads, they say you should gain strength there before attempting to go all out in full splits mode. From what I recall, abdominal strength is important for this as well.
Lots of free stuff on Stadion.com, you can basically piece together everything in Kurz's, ahem, pricey manuals from there."Coffee is for Closers" GlenGarry Glenross
12/24/2008 8:39pm, #20Originally Posted by Little Lamb
Dynamic stretching before, concentrating on major muscle groups just to get things moving will get the muscles warm, but should not focus on adding flexibility. Don't push into it or throw the limb too hard. A lighter version of whatever you will be doing is 'usually' safest (power walk for a little if you are going run; egg rolls, light back twists, and leg swings for BJJ, etc...)
After the workout, static stretching is OK, but just don't push too hard. If you just had a high-adrenaline workout, you'll be a little more numb to the pain telling you you went too far. Isometric stretching afterwards is a GREAT way to gain flexibility quickly, but do it in moderation (2-3 times per week) to let your muscles heal properly.
In lieu of the chair splits on the cover, the book "Stretching Scientifically" is an interesting read and has a lot of medical study and journal references.
Last edited by Uncle Skippy; 12/24/2008 9:05pm at .