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Old 06-28-2010, 09:24 AM   #1
Eric Donald Davis
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Flexibility HELP

I am not flexible at all. It's improved since starting Crossfit 9 months ago, but I still have a long ways to go. Like Kelly Starrett has said numerous times, it is really limiting my improvement (like a Ferrari with brake on etc).

Also, because of my tight hips and hamstrings/quads...i have acute lower back pain from sitting at work all day.

I try to stretch, and have a foam roller, lacrosse ball etc but I feel like I am fighting an uphill battle and cant get ahead of it.

I was considering hot yoga, I've heard that's the best/fastest way to improve flexibility. Thoughts?

Does anyone have any other recommendations? Or any stretching programs?

Your help is appreciated.

"Fran's b*tch",

Eric

Last edited by Eric Donald Davis; 06-28-2010 at 09:28 AM..
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Old 06-28-2010, 09:28 AM   #2
Lawrence "Bo" Boland III
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Re: Flexibility HELP

Eric, I am a chronically inflexible guy. Until I realized that I couldn't fix it with 10mins of stretching, I wasn't going anywhere.

Get a good 30-45mins of various stretching in to address your weak points. EVERY DAY. Multiple times a day if you can (I PNF stretch my hammies 3-4 times a day at my desk at work. I have been progressing slowly).
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Old 06-28-2010, 09:32 AM   #3
Mike Mallory
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Re: Flexibility HELP

If you're just tight all around, look towards water intake (or caffeine intake, conversely), dietary quality, and overall stress levels, including overtraining.

If stretching isn't helping, then start to look elsewhere for what's keeping you tight.
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Old 06-28-2010, 10:24 AM   #4
Eric Donald Davis
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Re: Flexibility HELP

Thanks, I for sure need to make it more of a routine and for longer periods of time. I am like how you used to be, 10 mins a day. Obviously not good enough.


Does anyone have a link or a PDF to a good stretching program?

What are peoples thoughts on "hot yoga" for improving flexibility?



Thanks in advance!
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Old 06-28-2010, 10:58 AM   #5
Pamela Schore
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Re: Flexibility HELP

I've tried yoga but just couldn't "get into it." One exception are a few poses like Child's pose or Pigeon (Google this one as it is amazing for your hips!) that I incorporate into almost all stretching sessions.
My suggestions are just consistency with stretching and using a foam roller. Those are really the only things that worked for me.
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Old 06-28-2010, 06:41 PM   #6
Steven Low
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Re: Flexibility HELP

Some stuff in here wfs
http://www.eatmoveimprove.com/2009/1...-dysfunctions/

Biggest thing about stretching is like training... you have to be consist. There's no real magic pill.

Try some PNF, coupled with massage and heat. Tends to work fairly well.

Heat -> massage -> stretching
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Old 06-29-2010, 10:01 AM   #7
Eric Donald Davis
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Re: Flexibility HELP

Last night I ran for 10 mins to get warmed up and then stretched.

It definitely helps to be loose and warm when stretching.

I feel like there are only so many stretches bc I felt like I did almost everything in 20 mins

Anyone know of a good overall list of stretches?
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Old 06-29-2010, 03:51 PM   #8
Steven Low
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Re: Flexibility HELP

Quote:
Originally Posted by Eric Donald Davis View Post
Last night I ran for 10 mins to get warmed up and then stretched.

It definitely helps to be loose and warm when stretching.

I feel like there are only so many stretches bc I felt like I did almost everything in 20 mins

Anyone know of a good overall list of stretches?
Uhhh, well I listed LOTS of soft tissue work and stretching in the above link...

so I guess I'll just post it again

wfs
http://www.eatmoveimprove.com/2009/1...-dysfunctions/
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Old 06-30-2010, 07:36 AM   #9
Lawrence "Bo" Boland III
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Re: Flexibility HELP

Quote:
Originally Posted by Steven Low View Post
Uhhh, well I listed LOTS of soft tissue work and stretching in the above link...

so I guess I'll just post it again

wfs
http://www.eatmoveimprove.com/2009/1...-dysfunctions/
Yeah Eric... even after you've "stretched", you could roll around on a foam roller and/or lacrosse ball for at least 30 mins before you run out of things to do. For a very stiff guy (such as myself), one of these really long stretching/soft tissue sessions is glorious. I imagine that the feeling of looseness afterwards is what normal people feel like all the time
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Old 06-30-2010, 10:35 AM   #10
Katherine Derbyshire
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Re: Flexibility HELP

Quote:
Originally Posted by Eric Donald Davis View Post
Last night I ran for 10 mins to get warmed up and then stretched.

It definitely helps to be loose and warm when stretching.

I feel like there are only so many stretches bc I felt like I did almost everything in 20 mins

Anyone know of a good overall list of stretches?
You might look for a book called "Stretching," by Bob Anderson. He has both general stretches and sport specific routines.

If you "did almost everything" in 20 minutes, you were probably rushing. A really thorough stretch can easily take an hour. Slow down. Relax. Breathe.

Katherine
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