Muscle and Fitness Hers Forums - View topic

Anne-Marie · Posted: Fri Nov 06, 2009 10:29 am Post subject: Flexibility

Hi there - I am already fairly flexible - I can do *most* yoga poses for example... maybe not hold them for long, but I can do them. I want to work on becoming MORE flexible. Like, able to do the splits, a back walkover, that kind of flexible. I haven't really seen anything online that would be an actual "program" to follow... any ideas, resources, suggestions?

Very Happy

anne-marie

Sophie · Posted: Fri Nov 06, 2009 2:21 pm Post subject:

I used to have pictures on my website of my stretching routine. I found them!!! It's not my whole routine, but it can give you some ideas anyway.

Stretches

helenyeoman · Site Admin

Thank you so much for sharing these, Sophie!

I have actually been thinking about talking to our editors about putting up some kind of stretching series or featurette online.

As a dancer, I think it's imperative to know how to stretch effectively in order to avoid injury.

And honestly, it is not something that I feel is often covered enough in our magazine or even our comepetitors' magazines.

Is this something that you all feel would be helpful?

To address your questions, specifically, Anne-Marie, continuing with yoga and/or pilates classes will help a lot. Taking either dance, specifically ballet, or gymnastics classes will also incorporate a ton of stretching.

In case you don't already know, it's always a good idea to do a brief warm up before stretching. It's never a good idea to stretch your muscles when they are cold. So taking a brisk walk or jogging in place just to heat up your muscles and get your blood flowing will help. There's also a reason why dancers wear leg warmers. It keeps our muscles nice and toasty as we are working them so you might want to consider flashdancing it up a bit, haha!!!

I would suggest following this basic structure: brief warm-up, some basic stretches, primary workout, more extensive stretching cool-down.

In order to actually increase flexibility, I would suggest stretching EVERY day. Access to a ballet barre would help.

A few important tips to always keep in mind:

1. Always think lengthen before bending. Out is more important than Over. So for example, if you are sitting with your legs straight in front of you, you want to think of lifting up out of your torso toward the ceiling before stretching over the legs. This action helps to increase your flexibility while avoiding injury.

2. Always make sure your form and alignment are correct before beginning a stretch. And continually check in with your alignment so that as you progress through the stretch, you are not shifting something out of place. Hips are a good place to focus your attention. Try to think of keeping them square and steady. If one hip is raised up over the other or tilted up or back or to the front or rear, there's a good chance your form is off. In most stretches, the hips remain pretty level and steady even if your leg is raised high.

3. Listen to your body and NEVER attempt to go past a point that feels too awkward or uncomfortable. It takes years to mold the bodies of dancers and gymnasts which is why they start at such young ages. Don't try to go too far too fast. Slow and steady wins the race!! Smile

For splits, specifically, I found this youtube clip. I like the woman's approach. Please note how square her hips remain through the process. Practice these every day after sufficiently warming up your hamstrings and hips (as she suggests). Go as far as you can comfortably go each time. With regular practice, you will find that you can go deeper and deeper into the split. Be sure to practice on each side in order to remain balanced in your development.

http://www.youtube.com/watch?v=iaiIMUQftVI&feature=related

I tried to find some basic barre warm-ups but couldn't find anything I liked online so please let me know if you have any questions.

Thank you,

Helen

Sophie · Posted: Fri Nov 06, 2009 9:50 pm Post subject:

Stretching reminds me of dance. I miss dance. I miss my fellow dancers, competitions, and high kick. Smile

Anne-Marie · Posted: Sat Nov 07, 2009 5:25 am Post subject:

helen, that is a great video. I like how it is a progressive stretch so even in my current condition I can do it. I think I have tight hips so I guess i will look up plies to do.

I would love to see more stretching in mags. To me, we all (most likely) know the basic stretches and know to warm up (and sometimes stretch lightly) before activity, and stretch afterwards... but how to make stretching part of a flexibility goal? I don't think figure competitors *have* to be flexible, but I wonder if the muscles look different if the competitor is flexible? And for anyone interested in fitness competing, to do the required moves strength and stamina isn't enough.

Do you think that if we called it 'agility' instead of 'flexibility' that might be more appealing? It might be easier then to create agility workouts - incorporating plyometrics, strength, stamina and being able to twist yourself into a(n increasingly graceful) pretzel?

@ sophie... I've been watching "Made" on MTV a bit lately - one young woman started her own hip hop dance crew and competed... why not??

Sophie · Posted: Sat Nov 07, 2009 11:54 am Post subject:

Finding people flexible enough to compete in high kick would be difficult. LOL. We actually tried out and two of the requirements were 11 o'clock kicks and flat splits. I also don't know where we would compete but I suppose I could figure that out.

High kicks are part of my flexibility routine though so I haven't completely given it up. Wink

helenyeoman · Site Admin

Hey, Anne-Marie!

I agree. It's definitely a way to gradually increase your flexibility into the split position!! Smile

You'll have to let us know about your progress!! Smile

Regarding plies, specifically, I found this video online that demonstrates good technique: http://www.youtube.com/watch?v=1To1WWo1Oo0

Please note how still her hips remain through the plie process. Smile

Doing these to warm up your hips and legs should help to prepare you for splits, etc.

I'm not sure what fitness competitors would look like if they had the flexibility of dancers or gymnasts, haha!! It's an intriguing thought!!

And, Sophie, I hope you find a way to keep dancing!!! Smile

doomette · Posted: Sun Nov 15, 2009 3:40 am Post subject:

I suggest getting the book Anatomy of Stretching
http://www.amazon.com/Anatomy-Stretching-Brad-Walker/dp/1556435967

It's a really good, informative book that can help you understand the mechanics of stretching.

Valens · Posted: Sun Nov 15, 2009 10:05 am Post subject:

I was just going to recommend this book. I have it and it's great!

helenyeoman · Site Admin

How GREAT!! Thanks for the tip, Ladies!! Smile