Author Topic: long article on stretching  (Read 4281 times)

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LBSS

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long article on stretching
« on: October 26, 2015, 01:13:00 pm »
+1
Pretty interesting stuff, working my way through slowly: https://www.painscience.com/articles/stretching.php.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

LBSS

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Re: long article on stretching
« Reply #1 on: October 26, 2015, 01:40:43 pm »
+1
i am obsessed with this website now. more:

https://www.painscience.com/articles/unstretchables.php

https://www.painscience.com/articles/mobilizing.php

https://www.painscience.com/articles/spot-03-tibialis-anterior.php

and on and on... how did i never find this when i was in peak PT nerd mode?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

adarqui

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Re: long article on stretching
« Reply #2 on: October 26, 2015, 05:50:36 pm »
0
nice find. reading the stretching article.

ghettoracer

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Re: long article on stretching
« Reply #3 on: March 26, 2016, 08:52:20 am »
+1
i'd have to disagree with couple of those articles that suggest stretching isn't helping much.  i do agree that for a lot of people stretching really isn't helping them.  but i think it is probably because they are not doing it long or well enough to be truly effective.  i've been doing bikram yoga on and off since 2005.  each full session is 90 minutes long and when i went daily for 30 days, there are huge improvements/benefits.  but do to it daily takes a massive amount of dedication.  factor in shower time, and drive to/from the studio, it can easily take up 2.5-3 hours a day.  a 90 minute session in hot heated rooms (usually 105f) is not only a great workout, you stretch the heck out of your body and the results is positive in many ways.  although initially taxing afterwards you feel relaxed, restored, and energized.  it is also very healing and enhances athleticism no matter what sports you do.  and put in enough time and effort, you can increase your flexibility.  granted it might be a very slow process for some but, never the less everyone can improve their flexibility.

i highly highly recommend fellow members to give it try.  dedicate yourself to it for at least 2 weeks and i promise you will feel significant positive impact in multiple ways.
« Last Edit: March 26, 2016, 08:54:38 am by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

adarqui

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Re: long article on stretching
« Reply #4 on: May 09, 2016, 02:56:51 pm »
0
i'd have to disagree with couple of those articles that suggest stretching isn't helping much.  i do agree that for a lot of people stretching really isn't helping them.  but i think it is probably because they are not doing it long or well enough to be truly effective.  i've been doing bikram yoga on and off since 2005.  each full session is 90 minutes long and when i went daily for 30 days, there are huge improvements/benefits.  but do to it daily takes a massive amount of dedication.  factor in shower time, and drive to/from the studio, it can easily take up 2.5-3 hours a day.  a 90 minute session in hot heated rooms (usually 105f) is not only a great workout, you stretch the heck out of your body and the results is positive in many ways.  although initially taxing afterwards you feel relaxed, restored, and energized.  it is also very healing and enhances athleticism no matter what sports you do.  and put in enough time and effort, you can increase your flexibility.  granted it might be a very slow process for some but, never the less everyone can improve their flexibility.

i highly highly recommend fellow members to give it try.  dedicate yourself to it for at least 2 weeks and i promise you will feel significant positive impact in multiple ways.

nice!

that's one thing i've always wanted to try.. or.. just the ability to stretch in such a hot environment. When I boxed at this one "hood as fuck" gym, they turned the heat on, even in the summer.. So the gym was like a toaster oven. You were drenched after only ~5 minutes or so. You would also feel soooo loose while training. Man did you feel good the next day, as long as you rehydrated properly.

I favor stretching being beneficial most entirely due to personal experiences with it. There's times where i've stretched a ton the day prior, then the next day I feel springier than ever. Then there's also days where i've injured myself stretching, or just end up much achier. Then there's days where I put my body into a position that it should be able to get into, and I end up getting sore/straining something due to lack of flexibility. Then there was the LTMP stuff I wrote about in that blog section, where you stretch in between lifting/sets/MSEM sets etc; man I felt so damn good during that period when I was implementing high freq squatting with LTMP and then dunking/jumping. It was "permanent" flexibility, in the sense that, when I woke up, I could easily get my heel to my butt without any "working into it".. legs just felt so loose/springy. Love that feeling.

As far as running goes, I do feel much better performing the actual act of running, when i'm consistently stretching. Not sure if it's simply mental, or a combo of physical/mental.

but ya i'd def love to try Bikram Yoga one day. Just searched, found a nice Bikram Yoga studio ~20-30 min from me.

pc!



edit: all I know, is that my body should not be this tight.. and I shouldn't injure my rib simply twisting lightly.. or my hip just doing some very light hip stretches. It's pissing me off possibly more than ever, hence my stretching a ton lately.

FP

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Re: long article on stretching
« Reply #5 on: May 10, 2016, 01:05:51 am »
+1
  it is also very healing and enhances athleticism no matter what sports you do.  and put in enough time and effort, you can increase your flexibility.  granted it might be a very slow process for some but, never the less everyone can improve their flexibility.

I favor stretching being beneficial most entirely due to personal experiences with it. There's times where i've stretched a ton the day prior, then the next day I feel springier than ever.

 It was "permanent" flexibility, in the sense that, when I woke up, I could easily get my heel to my butt without any "working into it".. legs just felt so loose/springy. Love that feeling.


I agree with both of these posts. Stretching especially helps me prepare for a big tournament. I just stretch+roll and feel so bouncy the next day

I didn't read the articles.. But I wanted to say that stretching helps me prep recovering joints for harder forces and extreme ranges of motion.

I have complained about my poor hamstring flexibility but I have seen marked short-term improvements after pushing RDL ROM with a locked back. RDL's are essentially PNF stretches, so I can attest for the effectivness of that. If I did consistent PNF stretches I think I would develop much better flexibility

adarqui

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Re: long article on stretching
« Reply #6 on: May 13, 2016, 03:36:20 am »
0
  it is also very healing and enhances athleticism no matter what sports you do.  and put in enough time and effort, you can increase your flexibility.  granted it might be a very slow process for some but, never the less everyone can improve their flexibility.

I favor stretching being beneficial most entirely due to personal experiences with it. There's times where i've stretched a ton the day prior, then the next day I feel springier than ever.

 It was "permanent" flexibility, in the sense that, when I woke up, I could easily get my heel to my butt without any "working into it".. legs just felt so loose/springy. Love that feeling.


I agree with both of these posts. Stretching especially helps me prepare for a big tournament. I just stretch+roll and feel so bouncy the next day

I didn't read the articles.. But I wanted to say that stretching helps me prep recovering joints for harder forces and extreme ranges of motion.

nice



Quote
I have complained about my poor hamstring flexibility but I have seen marked short-term improvements after pushing RDL ROM with a locked back. RDL's are essentially PNF stretches, so I can attest for the effectivness of that. If I did consistent PNF stretches I think I would develop much better flexibility

ya RDL's are solid for hamstring flexibility.

There's also AIS which seems alot safer than PNF. I personally don't like the ~10-15s ISO portion of PNF stretching.. I like AIS better.. though I tend to do lots more static lately. I should experiment more with AIS again (I haven't been able to find my stretch rope for a while now, which is probably why I haven't done any rope stretches):

For example this guy has some nice videos:

<a href="http://www.youtube.com/watch?v=KvLSoHeSDBY" target="_blank">http://www.youtube.com/watch?v=KvLSoHeSDBY</a>

<a href="http://www.youtube.com/watch?v=lCSizIiupMY" target="_blank">http://www.youtube.com/watch?v=lCSizIiupMY</a>

pc!

Coges

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Re: long article on stretching
« Reply #7 on: May 19, 2016, 09:37:50 pm »
+1
  it is also very healing and enhances athleticism no matter what sports you do.  and put in enough time and effort, you can increase your flexibility.  granted it might be a very slow process for some but, never the less everyone can improve their flexibility.

I favor stretching being beneficial most entirely due to personal experiences with it. There's times where i've stretched a ton the day prior, then the next day I feel springier than ever.

 It was "permanent" flexibility, in the sense that, when I woke up, I could easily get my heel to my butt without any "working into it".. legs just felt so loose/springy. Love that feeling.


I agree with both of these posts. Stretching especially helps me prepare for a big tournament. I just stretch+roll and feel so bouncy the next day

I didn't read the articles.. But I wanted to say that stretching helps me prep recovering joints for harder forces and extreme ranges of motion.

I have complained about my poor hamstring flexibility but I have seen marked short-term improvements after pushing RDL ROM with a locked back. RDL's are essentially PNF stretches, so I can attest for the effectivness of that. If I did consistent PNF stretches I think I would develop much better flexibility

Have you tried Jefferson Curls?

<a href="http://www.youtube.com/watch?v=nYS0R4c3qCA" target="_blank">http://www.youtube.com/watch?v=nYS0R4c3qCA</a>

http://dchealthperformance.com.au/monday-mobility-1-jefferson-curl/

Great for hamstring length. 
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Raptor

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Re: long article on stretching
« Reply #8 on: May 20, 2016, 03:03:30 am »
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This reminds me of people that want to demonstrate that they have hamstring flexibility and that they can touch the floor with their hands etc. When in reality, they don't bend at the hips from a point on, they just bend their back and continue on bending it, with the hips doing nothing. From the point on, the hamstrings are not influenced by what's going on, so it's not a display of hamstring flexibility, but of erector spinae flexibility.

Coges

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Re: long article on stretching
« Reply #9 on: May 20, 2016, 04:29:09 am »
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Did you either a) watch the video or b) read the article?

The whole purpose is to bend the back. The entire spine in fact.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

FP

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Re: long article on stretching
« Reply #10 on: May 20, 2016, 08:09:50 pm »
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Did you either a) watch the video or b) read the article?

The whole purpose is to bend the back. The entire spine in fact.


Well it might be different for you but in my case I already have some kyphosis (slight hunchback/cervical flexion posture) and my default lumbar spine position is also in slight flexion, neither of which are good things imo. Why would I want more flexion mobility in the spine?? The spine is supposed to be stable, not mobile. Also I don't really see the mechanism for "Strengthening of the connective tissue between the vertebrae" or "Improved back health under load" which the article claims. In my opinion, that spinal flexion is just reinforcing a bad movement pattern.

Coges

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Re: long article on stretching
« Reply #11 on: May 20, 2016, 08:26:04 pm »
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The main benefit of that movement is getting the spine strong in flexion and gaining control in that position. Hamstring length is a side benefit. They are done loaded which which provides the strength element. 
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: long article on stretching
« Reply #12 on: May 20, 2016, 08:30:02 pm »
+1
Did you either a) watch the video or b) read the article?

The whole purpose is to bend the back. The entire spine in fact.


Well it might be different for you but in my case I already have some kyphosis (slight hunchback/cervical flexion posture) and my default lumbar spine position is also in slight flexion, neither of which are good things imo. Why would I want more flexion mobility in the spine?? The spine is supposed to be stable, not mobile. Also I don't really see the mechanism for "Strengthening of the connective tissue between the vertebrae" or "Improved back health under load" which the article claims. In my opinion, that spinal flexion is just reinforcing a bad movement pattern.

Yeah if you're already in the position then they may not be appropriate. I know for me doing these and pancake style stretches has great benefits.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

ghettoracer

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Re: long article on stretching
« Reply #13 on: June 21, 2016, 02:57:21 pm »
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is this common knowledge?  that human body is much more flexible under sedation.  i mean i just read about that today and i'm kind of mind blown!!

http://kitlaughlin.com/forums/index.php?/topic/647-general-anaesthesia-and-flexibility-how-much-does-the-central-nervous-system-affect-flexibility/

after some 22 bikram sessions in the last 1.5 month or so i'm getting some what annoyed as now the flexibility improvement is not noticeable at all.  each session seems like it's just getting back to what is lost over the last 1 or 2 days.  i guess i must learn to change the mind set...  perhaps i also need to visualize myself getting more flexible as well.  apparently there is a big mind to body connection when it comes to flexibility.

and check this out...

<a href="http://www.youtube.com/watch?v=DxSF2u33R8g" target="_blank">http://www.youtube.com/watch?v=DxSF2u33R8g</a>
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8