View Full Version : Stretching Questions.
General stretching Qs.
(OK, it's not strictly 'an injury' but rather a long-term problem I've been having to deal with - I'm desperately unflexible.)
1) The main issue is my hamstring - It tightened up something horrible after I tore it. ATM I'm stuck with the hurdler's stretch, which I find is not a lot of help - It makes the tendons in the back of my knee hurt, but not a lot else. Which stretches are good for my hams? (10)
2) How do you use bands for stretching? (5)
3) What advantages, if any, does stretching with bands have over static stretching? (5)
Discuss.
GoldenArrow
04-03-2005, 22:08
Is this an exam question?
I'm asking cause there's marks for each one...
Stretches for hams: (depends on where you're tight)
In yogalike position with soles together, straighten one leg and lean towards that foot (I like to touch both hands to the foot to get a lower back stretch too)
Seated with legs spread and lean forwards (stretches adductors and inner hams)
Standing with knees broken, similar to row/GM and hold. (felt more in the belly of the muscle)
Toe touching (low back and ham stretch, felt often in the back of knee)
Etc etc etc, if you feel pressure in the knee try pointing the foot though.
Is this an exam question?
I'm asking cause there's marks for each one...
:D
Is this an exam question?
Stretches for hams: (depends on where you're tight)
In yogalike position with soles together, straighten one leg and lean towards that foot (I like to touch both hands to the foot to get a lower back stretch too)
Seated with legs spread and lean forwards (stretches adductors and inner hams)
Standing with knees broken, similar to row/GM and hold. (felt more in the belly of the muscle)
Toe touching (low back and ham stretch, felt often in the back of knee)
Etc etc etc, if you feel pressure in the knee try pointing the foot though.
Thanks... The first one you described is one I've been having trouble with.
Is touching your toes bad for your still bad for your back these days?
GoldenArrow
04-03-2005, 23:08
i spose it can compress the lower back. Im my case since my back is so tight, it's more of a release to the erectors than a ham stretch.
GoldenArrow
04-03-2005, 23:10
oh yeah, what kind of bands are you using for stretching?
I cant think of what you might be using.
I think PNF/PIR stretching wil give better results however.
PikeKing
05-03-2005, 01:14
SOG the band stretches are nothing fancy, no overpseed eccentric quasi pnf dynamic ballistic stretching, I just use them to pull my legs about. Similar to whats shown in that book ya bird bought.
http://asp.elitefts.com/qa/default.asp?qid=14944&tid=51
http://asp.elitefts.com/qa/default.asp?qid=14947&tid=51
kinkymisspinky
05-03-2005, 08:48
You can pull on the rope or band a bit for a deeper stretch.
Why don't you try the bloody waiter's bow ('isometric bodyweight goodmorning' that you find so funny)?
http://asp.elitefts.com/qa/default.asp?qid=14944&tid=51
DO NOT WRAP IT AROUND YOUR NECK!!!
When the bastard thing slips off your foot and slaps you in the face, you'll realise why! LOL
Great stretch for the hams though and I found is best done with a yoga type band or a towel, done in PNF style (Resist stretch 10 secs, relax and release tension, repeat, etc.)
PikeKing
05-03-2005, 10:31
lol knighty, i dont have it around my neck.
1. for the reason you mention
2. the band is too strong, it would be a neck exercise rather than a stretch.
I have the band under my arm pits
veganlifter
05-03-2005, 13:43
my mate has very inflexible hams and hips and he can't reach the squat dept without rouding his back. He is going to yoga now and it has helped him immensely, give it a try bro, its great if you find a good teacher and good style (none of that dynamic or power style stuff, slower the better IMO)
Thank you gents and Pinky.
VL - Your mate seems to have the same problem as me (can't reach depth 'cos of his hamstrings). Not sure I have either the time or the patience for yoga though.
Few more questions:
Is it normal to get DOMS after stretching?
If you do, is it indicative of anything? (Should be taking it easier?).
Can I presume, if I've got quite bad DOMS, I shouldn't be stretching the muscle groups in question until they've subsided?
veganlifter
05-03-2005, 17:30
yeah, i know about the time issue, which is why i haven't done it in ages either.
But the deep stretches they make you do are like nothing else - i know i'm repeating that point, lol!
I would invest in a yoga/pilates book mate just for the basic stretching info - more than worth it as a long term investment and will definately improve your flexibility to no end
veganlifter
06-03-2005, 09:29
my wife suggested a yoga video/DVD - those are handy because you feel obliged to follow through the workout and not cheat and stop early and so on :)
Anybody know how to stretch the connective tissue in and around the knee - This is giving me trouble when I squat.
Ian, you don't stretch connective tissue. Ever. You stretch muscles.
You might try kneeling down and then sitting on your feet (or putting your ass down as low as it will go).
Ian, you don't stretch connective tissue. Ever. You stretch muscles.
So what does it mean if all the tendons in my knees are bitching at me when I try to reach depth?
I'm getting more flexible in terms of stretching (I can stretch further than I could when I started) but my squat depth hasn't moved a damn thing.
So what does it mean if all the tendons in my knees are bitching at me when I try to reach depth?
I'm getting more flexible in terms of stretching (I can stretch further than I could when I started) but my squat depth hasn't moved a damn thing.Then maybe there is a difference between "I am more flexibile", and "I am flexibile enough to squat properly"?
Also, stop this wide squat crap for a while. I am on a crusade to stop poeple from squatting wide unless they need to, and to start squattign properly, you know, actually going through some ROM.
Then maybe there is a difference between "I am more flexibile", and "I am flexibile enough to squat properly"?
Also, stop this wide squat crap for a while. I am on a crusade to stop poeple from squatting wide unless they need to, and to start squattign properly, you know, actually going through some ROM.
Wide squat, narrow squat doesn't make a blind bit of difference. I've been trying both and can't make depth with either and stretching isn't doing a damn thing in terms of squat depth.
I pretty certain that stretching ought to work, but why doesn't more flexibility = better depth? At the depth I can reach, my muscles aren't tight at all, but the tendons in my knees are giving me a pile of grief. What do I need to stretch and how do I do it?
Wide squat, narrow squat doesn't make a blind bit of difference. I've been trying both and can't make depth with either and stretching isn't doing a damn thing in terms of squat depth.
I pretty certain that stretching ought to work, but why doesn't more flexibility = better depth? At the depth I can reach, my muscles aren't tight at all, but the tendons in my knees are giving me a pile of grief. What do I need to stretch and how do I do it?
In that case pal, I have no idea. Maybe all that time off did you some natsy. I can't imagine going form squatting 400-450lbs week in week out for years to having an injury and squatting nothing for months does you any good.
Did I read that right, you can't make IPF depth even with an oly stance?
In that case pal, I have no idea. Maybe all that time off did you some natsy. I can't imagine going form squatting 400-450lbs week in week out for years to having an injury and squatting nothing for months does you any good.
You're probably right. Still, it'd be nice to undo whatever it's done soon.
Did I read that right, you can't make IPF depth even with an oly stance?
Well, it depends what you mean. I can't do it with good form. I can reach IPF depth, but my feet start to turn out and my back starts to round styla thing.
I'm trying to get to the point where I can hit depth with a tight arch in my back and not looking like a fcuking penguin.
LMAO@penguin.
I think some overhead squats might be in order. Drill some flexibiltity into you? Also, just keep stretching. You were chronicly non-flexibile even when you did train, so I imagine the few months of on-off stretching you have done is not anywhere near enough.
Also, Ian, your feet shoudl trun out slighty in an oly stance.
LMAO@penguin.
I think some overhead squats might be in order. Drill some flexibiltity into you? Also, just keep stretching. You were chronicly non-flexibile even when you did train, so I imagine the few months of on-off stretching you have done is not anywhere near enough.
Yup - Oly squats sound good. You've seen the routine of somewhat questionable sexuality I've got planned when I get back - There's a load of OH squatting there for that reason.
I know your feet can turn out when oly squatting, but I don't think they're supposed to as much as they are atm.
Do you stretch your hip flexors?
Do you stretch your hip flexors?
Yeah... I tend not to do too much on them though as they tend to 'cramp' up and get DOMS when I do.
Lol, perhaps that's an indicators that you should do more?
i dont even know how to stretch my hip flexors, can anyone tell me how?
lil_jimmy
11-03-2005, 14:59
Just reading through this thread, i think i have the same problem reaching depth on the squat, and its not just cos of my enormous arse.
Im currently working on stretching hams, lower back and groin to get better depth. Think its my adductors which are particularly inflexible and stop me from hitting depth.
Jimbo
the block
11-03-2005, 15:00
sit on the floor or lie. put the soles of your feet together and gently lower/press your knees towards the floor.
the block
11-03-2005, 15:02
Just reading through this thread, i think i have the same problem reaching depth on the squat, and its not just cos of my enormous arse.
that should make it easier - less distance before it touches the ground :040:
PikeKing
11-03-2005, 16:41
sit on the floor or lie. put the soles of your feet together and gently lower/press your knees towards the floor.
do this but instead of pressing on your knees, rest 15kg DBs on them leave for 60 secs
I strech my hip flexors with some super-deep lunge thing Pikey told me about.
PikeKing
11-03-2005, 17:00
theres not gonna be a 'best' hip flexor stretch, depends how tight you are, they are all a variation of the same theme, down on knee, lunge forward, other thing you can do is put your arms in the air, twist into the front leg, raise the back foot blah blah blah
i just tried it putting weight on my knees
incidently, over the last few years i have had pain in my left hip flexor and until now i didnt know what it was, it was a real sharp cramped up shooting pain sort of thing, so im pretty sure my hip flexors are/were tight
lol they ache like fcuk now
i'll be doing this more often!
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