The-Don
6/29/08 5:43:07PM
ok the Eddie Bravo post got me thinking.. Some people well are just naturally flexible...
But for the rest of us.. are there any good exercises one can do to increase the flexibility they have... ?
OK my bad I missed the otehr two threads.. so someone feel free to delete this if they want... we don;t need a 3rd thread on a topic already done...
Perhps there is a waythreads with similiar topics could be merged s we don't have 15 pages of threads to go through?
joshryanshepherd
6/29/08 5:45:11PM
yeah there are plenty. if your wanting to get like eddie, i wouldnt count on it but watch his youTube flexibility videos, there he shows you many exercises to better your flexibility...
personally stretching 15 min a day is great, stretch everyday and drink alot of water..
How To Increase Flexibility and Why
Flexibility Defined
Flexibility is a joint’s ability to move freely through a full and normal range of motion. Factors that affect flexibility include: genetic inheritance, the joint structure itself, connective tissue elasticity within muscles, tendons or skin surrounding a joint, strength of opposing muscle groups, body type, age, activity level and gender.
Flexibility Benefits
Greater freedom of movement
Increased physical efficiency and performance
Increased balance and coordination
Decreased risk of low back pain
Increased relaxation and stress reduction
Decreased risk of injury
Decreases recovery time
How To Increase Flexibility
There are various ways to increase flexibility including:
Proprioceptive Neuromuscular Facilitation (PNF)
Static Stretching
Strength Training
Isometric Stretching
Forced Relaxation
Yoga
Ballistic stretching (bouncing up and down and should only be used by certain athletes)
The most practical way to increase flexibility is to get stronger. It sounds strange but according to Pavel Tsatsouline, author of Relax Into Stretch, "Typically a stronger muscle does not have to contract as hard as a weaker one to exert the same amount of force and it more willingly relaxes into a stretch". The least complicated way to increase flexibility is through static stretching which requires that you slowly and gradually elongate a muscle through a full range of motion and maintain it elongated for 20-30 seconds. This is the type of stretching that most people are familiar with and feel comfortable doing.
The Best Way To Increase Flexiblity
Proprioceptive Neuromuscular Faciliation or PNF for short, is the most effective way to increase flexiblity. Also known as contract-relax stretching, PNF involves stretching a muscle slowly and gradually until you reach maxium resistance without pain. You hold this stretch for 6 seconds then contract the muscle you are stretching for a couple of seconds, release the contraction, and immediately take the stretch a little further. Anytime you stretch a muscle, the stretch reflex immediately contracts (tightens) the muscle to protect it against injury. The contract-relax action of PNF inhibits this stretch reflex and allows you to stretch further than you would if you used any other technique. If you want to take pnf to the next level incorporate reciprocal inhibition by contracting the opposing muscle then taking the stretch even further. ie. when attempting to increase hamstring flexiblity go through the pnf sequence and after you've completed it contract your quads and try to take the stretch even further. If you have really tight hamstrings you may want to try this first before starting with the pnf sequence. It works wonders.
When To Stretch
The best time to do it is after you’ve warmed up with 10-20 minutes of cardio or light weight lifting, between strength training sets, or at the end of your workout. Stretching before warming up could lead to injuries and has no real benefit. Should you stretch when you're injured? Most experts and trainers will say no but Pavel says "When a muscle gets injured, it retreats into spasms, atrophies because of limited blood supply, and loses flexibility. When a muscle spends much time in a shortened position, the stretch reflex becomes overly sensitive creating a shorter muscle length and excessive tonus. A weaker and tighter muscle is likely to get reinjured, and so are other healthy muscles as a result of imbalance or compensation. So stretch the damn thing!" But he advises to do it slowly and short of pain.
Actually, I just finished researching the topic, it should be easy enough to find stretches online/throush someone you know, but you want to keep in mind that you dont just stretch your legs...start at the neck and go all the way to the ankles...or vise versa.
As far as time given to stretching though, its been shown that it takes 4 weeks of 6 hours a week of stretching to reach your genetic capabilities...and then after this max has been reached it only takes 1 hour a week to maintain said max.
It always good to start young, or being double jointed.
lance70301
7/7/08 12:15:32PM
Posted by cmill21
I like yoga.
Yoga is always excellent for flexibility.
Ben_Hutch
7/7/08 9:25:57PM
Don't do stretches after doing all night for 3 nights in a row and rugby to its a bad mix and also you will be very tired
paddy260
7/12/08 2:02:58AM
i am the most flexybull person i know i can put both feet over my head and get out of very awkward situations
JimmieDD
7/13/08 9:39:19PM
if you get to be too gumby like.. if you dont take care of this.. this can often lead to injuries..