How to Increase flexibility?

[Scott Kano]

Hello. Well Im a Judo man and do a little jujitsu when I have time, But ive always wanted to be able to kick higher than i can at the moment. I do some stretches to increase my flexibility between my legs but not sure if I should be doing some others.
So I need opinons on how to do this.
Some pictures or instructions on stretching exercises would be great. Also I am actually considering doing yoga how well would that benefit what Im aiming for?

Thankyou

[Scott Kano]

Come on someones got to know whats the exercises you guys do?

[Scott Kano]

ive been looking round sites and stuff and got some info just want to know if you guys do any of these type of exercises?

[eXcessiveForce]

Tell me what you are currently doing and then I will give you some tips that will most likely dramatically increase your flexability.


I'll try to post some things tomorrow when I have more time.

[JP Prideaux]

The stretches I learned in Goju-Ryu and Kyokushin are VERY good.

But VERY painful the day after

[Scott Kano]

Originally posted by eXcessiveForce
Tell me what you are currently doing and then I will give you some tips that will most likely dramatically increase your flexability.


I'll try to post some things tomorrow when I have more time.

Ok,

These are mostly just stretching the legs and that not majorly working on flexibility I think. One is lying on the ground on my side. and elevating my leg up like stretching the inner thighs and holding for about 15-20 seconds, and the same with the other leg. Do that about 3 times. Then I sit on my bottom and put my feet together in front of me and hold them together with my hands, and then push my elbows down on my legs hold for about 15-20 seconds, and do that for 3 times as well.

Thats about it mostly, as I dont know too many more. I really want some more exercises to do, that will make me more flexible to kick higher lke head level and stuff, and ive always wanted to be able to do the splits.

Please any help would be greatly appreciated.

Thanks for your time

[eXcessiveForce]

Okay Here we go.

First it is important to follow some simple rules if you want to increase flexibility.

1. Stretch before working out to avoid injury.
2. Stretch after working out to improve flexability.
3. All movements should be done slowly while stretching.
4. Never Bounce "balistic stretching" you will get gains but will increase the risk of injury dramatically.
5. Do not force a muscle to go beyond its range of motion.
6. Expect pain but it should not be extreme.
7. If you suffer a pulled or strained muscle rest a few days before attempting to stretch for flexability again.



First stretch

Sit on the floor with both legs directly in front of you both feet should be touching. Pull your self down to your knees using your arms. (if this is difficult wrap a rope or belt around your feet and use that to pull down.) Then pull the feet to the left side using the belt and then to the right. This should be done as follows.
Hold position for 5 minutes or until pain subsides. Then pull down until chest is against the knees. Try not to arch your back. continue this for as long as you want up to about 30 minutes DO not bend knees

Second,

Sit on your feet in the kneeling position. and simply lie back until you are lying on the floor. Do this very slowly until you are sure you can do this with out injury. Hold position until pain subsides and go further down. Hold for 1 to 5 minutes once you are able to lie all the way down on the floor. (if you have knee problems be very careful with this stretch)

Third.

Sit on the floor put legs as far apart as possible. Place left arm behind you palm flat on the floor put right arm in front palm on floor. Lift yourself and slide your left heel straight out as far as you can. Hold position and place both hands behind palms flat.
Keep back straight and lower down to the middle until chest is flat to floor then go down over the left and right legs. Hold for 5 minutes or until pain subsides. Then swith hands left hand in front right hand behind. Lift and slide the right heel out straight.
Make sure to keep the other leg stationary. Repeat above.
I have gotten people in there 60's down to the spilts this way with in a month. NOTE: after you are done stretching pull yourself backwards and let your legs come together then use your hands to lift them up at the knees and shake them a bit to warm them up before standing.
Do not bend knees DO NOT BOUNCE!!!!!

fourth stretch.

Sit and place both soles of your feet together. pull the feet towards you and push down on your knees until they touch the floor. Then try to put your nose to the floor.



fifth stretch

Stand place legs together. place left leg behind right and pull yourself down to touch your toes. then switch legs and repeat.
Do not bend knees any more than necessary.

sixth.

Sit on floor one leg out straight. On leg off to the side and bent behind. pull down over leg that is straight until your chest touches your knee. Then lay back until your back is on the floor. You will have one leg straight down and one leg pulled under you and slightly to the side when you are laying back. Switch.



If you need anymore let me know or if you have any questions.

[Scott Kano]

Thanks alot excessive Force I really appreciate it, I will try these out.

Thankyou!!!!

[darrianation]

I THINK EXCESSIVE FORCE SUMMED IT UP PRETTY GOOD. THE BEST TIME TO STRETCH FOR FLEXABILITY IS AFTER A WORK OUT.
STRETCH LEGS FOR 30-45 SEC. GO TILL YOU FEEL ALITTLE BURN BUT TO THE POINT OF PAIN. COME BACK UP FOR ABOUT TEN SECONDS THEN REPEAT, THIS TIME GO DOWN A LITTLE FURTHER.
ANYWAY THIS IS A PHYSICAL THERAPIST HAD ME DOING.

[eXcessiveForce]

the times are a little short for gaining a lot of flexability.

The idea is to stretch all the way through the cool down.

As you work out your muscles loosen up. When you stop the start to contract. If you are stretched when they try to contract they cannot contract and will slowly increase your flexability.


How's the stretching going Scott? Are you sore as all hell yet?

[LittleDemon]

I do Yoga twice a week and it has benefited me agreat deal, i find im more relaxed, its easier for me to stretch and warm up before martial arts class, i get stressed less and less and my body feels great.
The thing you have to remember with yoga is everyone has their own flexibility and some people might catch onto it quicker than others.
So if you do decide to take it up go at your own pace with yoga its not about the pain factor its about releasing tension.

All the best Em,

[adacas]

I don't know I got pretty flexible doing it the old fashioned way. I held each stretch for 30 seconds before and after each workout. I was able to do the splits but I stopped for a while and now I have to get it all back now. I guess it really depends on the person.

[bratvas]

Note: Variation in stretching type@regime could increase results dramatically. The are 3 main methods of stretching (by the type of load):
1) To stretch any muscle you need to do the motion opposite to what muscle does normally. To stretch biceps you need to Pronate (turn it so palm facing backward) the wrist, extend the elbow, and extend arm at the shoulder as far as it goes. If you fail to rotate the wrist, you will not stretch the biceps fully. Perform the motion, relax, and stay in position for some time (20sec to a minute, or until you feel warms spreading thru the muscle)
2) Tension-release. To facilitate stetch, try to contract muscle you are stretching with about 10-15% power, than relax, and increase stretching force.
3) Recipical inhibition. The body set as a system of opposing muscles, if something bends the arm, something else straightens it. In order for that to work, when agonist muscle (prime mover) is contructing, the Antagonist is inhibited by brain (all nervous input is shut down, so it can stretch with no resistance to movement)

How to use it in real life? After 20 seconds in split position try to contract muscles of outer (lateral) leg. You will notice that you will move a bit deeper. Next try to fold you legs inside, opposite to the direction of the split. When you relax after that contruction, you will move deeper again.

[adacas]

This just in:
from muscle media magazine

As we reported a few months ago, an article published in The Physician and Sportsmedicine cast serious doubts about the worth of pre-workout stretching. According to the study—a comprehensive review of the scientific literature—stretching before exercise neither does a very good job at warming up your muscles nor reducing the risk for injury. “If injury prevention is the primary objective and the range of motion necessary for an activity is not extreme, the evidence suggests that athletes should drop the stretching before exercise and increase their warm-up time,” the authors write.

Just something I found interesting.

[eXcessiveForce]

that's right, because you gain flexiblity after you are worked out.

really if you are going to do it you should warm up, light stretch, work out, long stretch during cool down.

Increasing flexiblity decreases risk of injury for older people. But flexibilty is gained at the end of the workout not before.

It was an interesting study.