CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

Reply
 
Thread Tools
Old 05-10-2010, 03:19 PM   #1
Drew Monroe
Member Drew Monroe is offline
 
Profile:
Join Date: May 2010
Location: Virginia Beach  VA
Posts: 11
Flexibility Help

Hello,

I have terrible flexibility. My hamstrings are bad enough that I cannot get into a proper deadlift position. I can only reach the bar if the small of my back is rounded. If I keep it straight I have to drop my butt really low - almost like the bottom of the squat position.

I want to increase my flexibility. Hamstring/calf mostly but other parts as well. I have looked around for a flexibility regimen and cant really seem to find one. Any advice? How often? How long? Before/After exercise? I want to increase it as fast as possible. Any advice would be great. Thanks!
  Reply With Quote
Old 05-10-2010, 03:58 PM   #2
Jakub Kruhlik
Member Jakub Kruhlik is offline
 
Profile:
Join Date: May 2007
Location: Chicago  IL
Posts: 507
Re: Flexibility Help

Before exercise, dynamic stretching.
Post exercise, static streching [hold each stretch for 20-30s and do each stretch 3x in a row].

Google the terms above.
__________________
"If you do not believe you can, they you have no chance at all." -Arsene Wenger-
  Reply With Quote
Old 05-10-2010, 06:24 PM   #3
James Orr
Member James Orr is offline
 
James Orr's Avatar
 
Profile:
Join Date: Feb 2010
Location: Fresno  CA
Posts: 583
Re: Flexibility Help

Hi Drew

This article was really helpful. I use this routine as my DROM before the warmup:

http://www.performancemenu.com/zen/i...a89c84ee82aa9f

I also follow their post-workout routine. Not really a routine, more of a cool down:

http://www.performancemenu.com/zen/i...a89c84ee82aa9f
  Reply With Quote
Old 05-12-2010, 03:15 PM   #4
Steven Low
Member Steven Low is offline
 
Steven Low's Avatar
 
Profile:
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: Flexibility Help

Use PNF (proprioceptive neuromuscular facilitation) and a combination of static stretching after your workouts.
__________________
Posts are NOT medical, training, nutrition info
Bodyweight Article, Overcoming Gravity Book
  Reply With Quote
Old 05-12-2010, 05:06 PM   #5
Matt Rexin
Member Matt Rexin is offline
 
Matt Rexin's Avatar
 
Profile:
Join Date: Dec 2008
Location: Victoria  BC
Posts: 275
Re: Flexibility Help

Another big thing that helps flexibility is foam rolling, to add to everything that has been said so far.
  Reply With Quote
Old 05-13-2010, 02:55 AM   #6
Wayne Riddle
Member Wayne Riddle is offline
 
Profile:
Join Date: Jul 2009
Location: Lewiston  ME
Posts: 1,779
Re: Flexibility Help

Quote:
Originally Posted by Matt Rexin View Post
Another big thing that helps flexibility is foam rolling, to add to everything that has been said so far.
Love the foam roller.
  Reply With Quote
Old 05-16-2010, 11:14 AM   #7
Meredith Launius
Member Meredith Launius is offline
 
Profile:
Join Date: Mar 2010
Location: Eureka  CA
Posts: 132
Re: Flexibility Help

The foam rolling and Lacrosse balls changed my husbands performance by 300% since he was able to elongate all his muscles achieving better form and strength.
  Reply With Quote
Old 05-16-2010, 12:40 PM   #8
Troy Becker
Member Troy Becker is offline
 
Profile:
Join Date: Apr 2009
Location: Reno  NV
Posts: 1,118
Re: Flexibility Help

While I am no flexibility expert, as evidenced by my flexibility, I can say that doing some of the actual movements (especially the weighted ones) can help to a certain degree. Rip will tell you that back squats improve hamstring flexibility to a point. I can personally attest that overhead squats helped my hamstring flexibility increase noticeably (though not enough).

It's not a complete solution, but it helps.
  Reply With Quote
Old 05-16-2010, 12:48 PM   #9
Jami Tikkanen
Affiliate Jami Tikkanen is offline
 
Profile:
Join Date: Apr 2007
Location: London  UK
Posts: 20
Re: Flexibility Help

Hi Drew,

if you're looking for some specific stretches to help with hamstring and calf flexibility, you can check out mobility.thamescrossfit.com (wfs) for ideas.

Jami
Thames CrossFit
  Reply With Quote
Old 05-17-2010, 12:37 AM   #10
Jesse Gray
Affiliate Jesse Gray is offline
 
Profile:
Join Date: Feb 2010
Location: Davis  CA
Posts: 545
Re: Flexibility Help

You may want to try a variation on Romanian Dead Lifts. Set the pins on your rack pretty low, about knee high or so. Pull the bar, step back. Set your legs and back, focusing on keeping a good lumbar curve and your legs almost totally straight; as straight as they can be without locking the knee. Now, maintain back and leg position and slowly, let the bar down as far as you can without losing your form. Stick to sets of 4-6, keep weight about 65-70% of 1RM DL. Don't go too crazy on the volume, no more than 2 or 3 sets, these will make you pretty sore but in time, your IT band will really loosen up.
__________________
My Box!
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Flexibility James Forshaw Fitness 10 10-27-2009 02:15 PM
Flexibility Scott Jenkins Starting 14 02-17-2008 12:12 PM
Flexibility? Seral Mehmet Fitness 6 02-11-2006 11:14 PM
Flexibility Wade Walls Fitness 7 06-10-2005 07:37 AM
Flexibility for the Os Justin Jacobsen Exercises 2 12-02-2003 11:26 PM


All times are GMT -7. The time now is 07:23 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.