Flexibility

Cicero · January 30th, 2006, 11:21 PM

I am looking on information for developing flexibility. I did not see any forum for it (though I really think there should be as it is important where fitness is concerned).

What are the best ways to develop flexibility, especially in the legs? I have started practicing yoga, and have noticed increased flexibility. Does anyone have input on other stretching regimes? How quickly can one expect to increase their flexibility?

Any thoughts on this subject would be great!

**g_samsa** · January 31st, 2006, 12:34 AM

It took me a little more than a year to be able to do the splits after starting Tae Kwon Do. I used to be a competitive middle distance runner and had become quite inflexible. I don't practice my martial arts much anymore (2nd dan Tae Kwon Do, and 5 years Muay Thai), but have started running again and doing Pilates. The Pilates has been a perfect balance to the inflexibility that occures with running. I've heard that Yoga is quite similar except that it is static.

You question: Time is the best way to develope flexibility. If your young (like under 12) then you can push your tendons beyond natural and you can become flexible quickly. But if your older you just need alot of time and patience. Don't push too much each day or you'll pull something and be sorry. patience.

enzyme · January 31st, 2006, 07:47 AM

i used to take muay thai for 3 year from my father and karate and Tae Kwon Do for 5 year. it took me less then a year to do a full splits. practicing every morning

CMF · January 31st, 2006, 02:39 PM

When you are practicing split, have someone add a bit of pressure on you from the top. That's what my spar partner do to help me.
He said he master used to do that to him (he learn woshu for ten years).

Cicero · January 31st, 2006, 03:57 PM

With regards to those who achieved the splits in about a year, how often did you stretch? How long on each stretch? Did you do it cold, or warm up your muscles, or what?

**g_samsa** · January 31st, 2006, 04:15 PM

I practiced 6 days a week for something like 13 months before I was able to do it. At first, when I started, I couldn't hold that possition very well and thus spend a long time even being able to get into the possition to start attempting the splits. When I became a little better I would lean a little forward and support myself with my knuckles and hold it for a minute or so once before and once after class (in addition to all the other stretches). Finally, when I got good at the splits, I could just sit there and talk or whatever for 30 seconds or so just as a maintanace sort of measure. As I said before, I was extreamly inflexible when I started. I could barely touch mid-shin when trying to touch my toes.

rubyanne · February 13th, 2006, 07:16 AM

you can find good advice re stretching that people i know swear by at www.stadion.com/column html...the title is errors in stretching for sports and martial arts but dont let that put you off cos it gives good info on how to and even shows you tests for your potential to do full splits and martial artists i know say the exercises really do work...worth a look anyway

**Italianangel** · February 23rd, 2006, 08:23 PM

gymnastics stretches which are basically seated straddle stretches to center and sides, knees up, belly forward. Lots of water helps to keep muscle from being to taut.

netogoku · March 3rd, 2006, 11:27 AM

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netogoku · March 3rd, 2006, 11:43 AM

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Trickeralexx · March 3rd, 2006, 12:13 PM

http://trickstutorials.com/index.php...nt/flexibility

http://www.cmcrossroads.com/bradapp/...tretching/#TOC

^ seriously helpful stuff

Trickeralexx · March 3rd, 2006, 01:43 PM

http://www.trickstutorials.com/index...e=content/flx3 < amazing

tokyomikerichards · March 3rd, 2006, 06:33 PM

Does anyone use one of those leg pulleys? I did for about six months, but was worried about overstretching and hurting myself after a while. Same with those splay frames with the central handle.

Anyway, good luck with the flexibility, dude. Hope you can also keep some strength in your kicks!

domarleon · March 5th, 2006, 03:45 AM

You are a lot of in a hurry to be flexible but it will be their body who tells him the rhythms and the time that it will cost him. Listen to it.

**Italianangel** · March 6th, 2006, 09:39 PM

I would do the straddle streches daily..........take a good 20 mins and lay into it with good form.

Cicero · October 3rd, 2009, 01:09 PM

Fantastic, thanks for the information folks. Has anyone else read "Stretching Scientifically"? I am considering buying it. I would really like to gain good flexibility, I think it would help me a lot in my jiu-jitsu game.

What are your thoughts on flexibility and strength? I've started doing some heavy lifting (squats, deadlifts, presses), and I find it totally stiffens me up? Anyone with comparable experiences or how do get strong and get flexible?

**tidalwave** · October 3rd, 2009, 04:43 PM

I don't think that flexibility and strength are mutually exclusive as long as both are trained frequently enough with the right attention. Flex Wheeler used to to side splits during his posing routine. As far as the methodology, I'm clueless but eager to learn, as I've never been very flexible in the lower body, even when doing martial arts 3x per week.

Mr Jim Brown · October 4th, 2009, 08:26 AM

Quote:

Originally Posted by Cicero

Fantastic, thanks for the information folks. Has anyone else read "Stretching Scientifically"? I am considering buying it. I would really like to gain good flexibility, I think it would help me a lot in my jiu-jitsu game.

What are your thoughts on flexibility and strength? I've started doing some heavy lifting (squats, deadlifts, presses), and I find it totally stiffens me up? Anyone with comparable experiences or how do get strong and get flexible?

I registered just to respond to this...

I've trained BJJ for almost 4 years now. I never really focused on my flexibility, I stretched now and then if I felt tight but that was about it. My guard was one of my weak spots so I decided to start working the rubber guard. I contacted Eddie Bravo about ways to increase flexibility while maintaining/increasing strength and he went nuts about Yoga. Coming from one of the most flexible high-level jiu jitsu players, I took it seriously. I dove into Yoga and it changed my BJJ entirely.

After about 2 months of almost daily 30 minute yoga sessions my flexibility went through the roof. My guard, not just rubber guard, got incredibly difficult to pass. I train BJJ daily and the only person that consistently passes my guard is my teacher, a black belt in BJJ and Judo, and he still has to work very hard to do it. I've honestly allowed maybe 5 passes in the last week. My takedown defense also got really good due to Yoga. The flexibility allows me to move my hips much more freely. Yoga also increased my balance a good amount. I think my sweeps have got better too... I feel like I can sense my partners base a lot better.

Sorry for the long post, but Yoga took my game to a new level WAY faster than I thought it would. Guys like Eddie and BJ Penn will tell you that their flexibility and balance through Yoga plays a big role in their BJJ. IMHO, all BJJ players should incorporate at least some yoga into their routine. I cant say enough good things about it. If you choose to do it, pay close attention to whoever is guiding you through the movements. They are much more complicated than simple stretching.

Chev Chelios · October 7th, 2009, 01:32 PM

just stretch every day