03-15-06 04:07 PM - Post#192565    

I have been working on some flexibility issues for a while now and am just starting to really make progress. I thought I'd share some of the things I'm doing. I was always just flexible enough to lift with good form, but often I was fighting my own tension rather than the weight on the bar. No more!

I know dynamic stretching is getting more play lately but it was old fashioned static stretching that made the difference for me. The thing that really helped get things rolling was a recommendation from Tudor Bompa. He says if you want to improve your flexibility, stretch twice a day; hold the stretch for one minute, stretched to a tension you'd rate about a four or five on a scale of one to ten, and repeat three times.

That single sentence did more for me than either of two entire books I have on stretching! I picked two stretches - the dislocate stretch with a broomstick and the modified hurdler's stretch, done sitting on a flat bench or on the floor. I switched from the dislocate to a similar stretch using one of those surgical tubing thingies. These are two areas where many, many lifters are too tight.

If you follow these instructions closely, using a stopwatch and everything, it takes about six minutes to alternate through three stretches of each. I think the number one mistake people make is holding too short - 15-30 seconds just doesn't cut it. The number two mistake is probably overstretching.

The twice a day part? Well, to be honest, I did it twice a day for about a week and then backed off to maybe 8 times a week total. I generally do it at the end of my weight workouts, plus at home in a few supplemental workouts.

Once my static stretching improved, my dynamic stretching went much better. For example I do the Core Performance MPE warmup. Some of the exercises, for example the "Sumo Squat to Stand," made a little progress from the MPE but nothing dramatic until I improved my static flexibility.

I see static stretching being a remedial exercise for me. I don't know if I'll always have to do it, hopefully once my flexibility is good just doing things like the MPE will be enough. But it will be very helpful to have some strong medicine for stubborn tight spots.

The most important test a lifter has to pass is the test of time. -Jon Cole

Re: Static Stretching
03-15-06 08:52 PM - Post#192566    

Thanks for the post and information. It's cool for you to share that after 2 books that you waded through did not produce for you what you got from that one sentence.

Do you think that would help with preventing soreness? Recently I knew right during and after the workout that I was going to be debilitatingly sore. I was right. I did try some stretching, but not like you describe. I'll try some good stretching regarless, but for certain I'll focuss more on it when that seems like it's going to happen again.

For instance, prior to starting my routine I just hang from the parallel grips of the pullup rack. I don't do that for very long, and certainly not long enough as compared to what you describe. I'll start there, adding time for that in specific.

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Static Stretching
03-16-06 06:26 AM - Post#192567    

I think it might help a little with soreness, it certainly won't hurt - as long as you don't overstretch.

Doing a bar hang is a good stretch but it is an active stretch - you can't relax while you do it, you have to keep some tension to hold your shoulder together. It may be very good for you but it's a totally different type of stetch.

Static, passive stretching is better done after your workout because you'll be fully warmed up and ready to relax and cool down. Dynamic, active stretching like the MPE is a good warmup.

The most important test a lifter has to pass is the test of time. -Jon Cole

Re: Static Stretching
03-16-06 08:17 AM - Post#192568    

Check out the Book "The Stark Reality ofStretching" by Dr. Stark.

Jim Bryan

Re: Static Stretching
03-16-06 08:30 AM - Post#192569    

Could you give us a little sneak peak preview of what that book's about, Jim?

The most important test a lifter has to pass is the test of time. -Jon Cole

Re: Static Stretching
03-16-06 08:38 AM - Post#192570    

»http://www.drstevenstark.com/«

This book IMO is the best piece of information I've read on stretching safely and effectively. Dr. Stark is a podiatrist who has worked with thousands of athletes who have encountered multiple lower body problems and has been able to help reduce or prevent injury with these athletes through his recommendations. Dr Starks approach makes obvious sense once you read the book and is easy to understand and follow. By following his recommendations I have minimized lower back pain and improved my flexibility. I know I sound like an infomercial but this book REALLY has been helpful to me and I use Dr. Starks approach with my clients as well.

"Life is a one act play, there are no encores." - Dan Martin PREMIERE PERSONAL FITNESS

Re: Static Stretching
03-16-06 08:42 AM - Post#192571    

Just found this, another positive review:

»http://www.deepsquatter.com/strength/archives/misc/hobman1.htm«

Fred / Jim or anyone who's read the book, how long does Stark recommend you hold the stretched position?

The most important test a lifter has to pass is the test of time. -Jon Cole

Re: Static Stretching
03-16-06 08:46 AM - Post#192572    

That's one of the key elements of Starks approach - DO NOT GO BY TIME, it's irrelevant. How long a muscle takes to relax past it's natural contracted state is an individual matter so focus on relaxing - not time. Read the FAQ on the website I posted - it will answer quite a few Q's for you. If you have any other questions - I'd be glad to try and answer them for you.

"Life is a one act play, there are no encores." - Dan Martin PREMIERE PERSONAL FITNESS

Re: Static Stretching
03-16-06 11:52 AM - Post#192573    

Thanks Fred!

The most important test a lifter has to pass is the test of time. -Jon Cole

Re: Static Stretching
03-16-06 12:00 PM - Post#192574    

I can't get the FAQs to work... is anyone else having this problem? (Message: "No database selected").

Normal is overrated.

Re: Static Stretching
03-16-06 12:04 PM - Post#192575    

Same problem here with the FAQs

jej

Re: Static Stretching
03-16-06 02:21 PM - Post#192576    

»http://www.amazon.com/gp/product/0968360...ce&n=283155«

Try this or just look at Amazon.com And look inside book

Jim Bryan

Re: Static Stretching
03-16-06 02:22 PM - Post#192577    

Absolutely Stark's book is one of the best.
I borrowed it from a friend 3 years ago.

It is still on MY shelf. [=
j

"We ask ourselves, 'Who am I to be brilliant, gorgeous, talented, and famous?' Actually, who are you not to be?" ~Marianne Williamson

Re: Static Stretching
03-16-06 02:29 PM - Post#192578    

Sold! Thanks, Jim. :~)

Re: Static Stretching
04-09-06 02:29 PM - Post#192579    

I read this book and I'll give a mini review.

I thought it did a great job of explaining the physiology of flexibility, very important material. Helps you understand what's happening in there, what things will help, what things might hurt.

I did not find his instructions for stretching much more useful than Bompa's minimalist instructions. I do not really feel the things Stark tells you to look for when stretching. I think if you just go for a minute, three times, stretching gently, you'll achieve the same results.

The book illustrates a lot of positions good for static stretching - positions where the target muscle can really relax. I got a few good ideas from the listed stretches, although a couple of them actually don't work for me.

I'd say this book is a very good companion to Core Performance by Mark Verstsgen, which covers dynamic flexibility pretty well. The best part is the beginning that goes over all the physiology.

The most important test a lifter has to pass is the test of time. -Jon Cole

05-09-08 02:08 AM - Post#440485    

boy, i cant say that i get the drift of dynamic stretching, although i did look it up.

i think the main problem with any yoga class i have seen is the length of time on any particular pose.

the basic way to get the best out of stretching is to stretch to a point where you can just start to feel a small pull. you should be able to stay there until you get bored. in other words, the amount of pull you feel should never be so much that you can only do it for a certain period of time.

as you take slow, deep breaths, your muscles will relax some. and at some point, you will be able to stretch a bit further, and feel the same amount of pull as you did on the previous stretch.

continue doing these incremental steps until you no longer can stretch further without feeling more pull than when you started the previous position. that is your end point, for today, on that stretch.

you should take at least 3 breaths, which may last about 15 seconds each, at each stage. so if we start out at about a 4, and increase by .5, then we will have 4, 4.5, 5, 5.5, etc. all the way up to 10. 10 being that point where you can no longer stretch further without feeling more pull than when you started the previous stage. 10 IS NEVER THE FURTHEST THAT YOU CAN GO. cuz you never want to stretch that far.

doing it this way, a typical pose may take 10-15 minutes, at all the stages. but by allowing the muscle to relax at its own timeframe, you will get the most stretch over the long haul, and the least chance of injuring yourself by stretching too far.

and while 10 is never as far as you can go, your 10 will continue to increase, because you are allowing your muscle to dictate to you how far it wants to go, instead of you dictating to your muscle how far you want it to go.

this is one of the biggest problems for people trying yoga. and even worse for the type-A personality. by this, i mean the guy who comes into the gym, and come hell or high water is gonna lift so much weight so many times on any said particular lift.

with yoga, it is just the opposite. you allow yourself to totally be at the mercy of something else - in this case, what your muscle actually wants to do. by abandoning our drive to conquer and succeed, and then surrendering to our body, by allowing our muscles to dictate to us - this is key to gain in yoga.

and this is coming from someone, who when he plays a sport, will dive for a ball, and put forth 110% effort. but all things in their proper place and time. we cant play a sport with total surrender, any more than we should do yoga with any sort of conquest attitude.

05-09-08 01:41 PM - Post#440655    

Bill Starr's "The Strongest Shall Survive" went through all of this, 30 years ago.

Mark it Zero.

05-09-08 03:56 PM - Post#440722    

»http://sfuk.tripod.com/reviews/strong_surviv e.html«

from the review, i dont see much connection to stretching.

05-09-08 05:39 PM - Post#440775    

• FoamRoller Said:

So what?

Mark it Zero.

05-09-08 06:54 PM - Post#440783    

the thread is about static stretching.

Static Stretching
05-09-08 07:17 PM - Post#440787    

• FoamRoller Said:

I understand that. Since many here purchased Bill Starr's "The Strongest Shall Survive" as part of our book club, I was referencing it. Chapter 4 specifically discusses static stretching.

Mark it Zero.

05-09-08 08:56 PM - Post#440803    

I grew up w. static stretching in gymnastics, the martial arts, and in swimming. Somewhere along the long journey, I fell into the idea that static stretching made you weak and more injury prone - I understand and get where that is coming from, but (slow) static stretching has its place for all athletes. "Dynamic" stretches are all good and well, but I think it's a BIG mistake for people to dismiss static stretching from their fitness programs.

Stark's book is okay. I would recommend it if you have an interest, but I would recommend Pavel's books over it if it was a choice between them..

http://squatrx.blogspot.com/

05-10-08 11:26 AM - Post#440908    

I read Stark's, Pavel's and Jay Blahnik's, and none did much for me. It took Stretch to Win to really make sense -- that one finally moved beyond the basic big-muscle stretches and into the fine-tuning areas where the real trouble is found.

Stretch to Win is another poorly named book, in my opinion. I bought it a few months ago when Byron recommended it, but didn't open it until recently. It's much more than a stretching book, and appropriate for "the rest of us," not just competitive athletes.

I had the same experience with Boyle's Functional Training for Sports and Cook's Athletic Body in Balance, both of which I pushed aside for way too long specifically due to the titles and cover photos. Gold mines, both, and you don't have to be an athlete to benefit from them.

05-10-08 09:46 PM - Post#441020    

I had forgotten about Stretch to Win - definately a good book.

I loved Cook's Athletic Body in Balance. I didn't think much of Functional Training for Sports, but I like Mike Boyle's stuff a lot and maybe I just need to read it again.

http://squatrx.blogspot.com/