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Improve Your Flexibility
Improve Your Flexibility
By Adam Sinicki
We've worked on our'flex-ability', well now it's time to have a go at 'flexibilty'. Flexibility is an asset that is useful for many different skills including Martial Arts for head high kicks, Parkour for hurdles and vaults, and even bodybuilding to train using extended range of motion. If you improve your flexibility you will even be able to avoid injury. You may also want to pass this chapter on to your girlfriend after you've read it because it can have benefits in other ways too... Unfortunately strength training can limit your flexibility and so some damage limitation is definitely necessary.
Before you begin trying to pull off disgusting tricks like getting your leg over your head you should first warm up to reduce the risk of pulling something. Some light jogging or something along those lines would be lovely. Personally I always do my flexibility training at the end of a workout so that I'm already nice and flexible (you will always be more flexible at the end of a workout). Additionally make sure to loosen your joints by swinging your arms round and rotating your wrists and ankles.
Now start with a couple of light stretches. Again the key technique here is to start slowly so as not to pull anything and then build up gradually. It's important to note that you mustn't 'bounce' the limb when stretching but should gradually increase the stretch so as not to put stress on your ligaments.
Attempt a stretch such as touching your toes - slowly try harder and harder until you can't reach any further (if you can already reach your toes you should be reaching past them obviously). Now relax and sit back and mentally picture a spot just an inch beyond where you were reaching last time. Count to 8 (it's a lucky number) then reach forwards to that spot. This obviously works with various different stretches. If you do this several times a week the points that you can reach will gradually be further and further.
Another method you can use is to gently push yourself past the limit that you can normally stretch to using either a friend, a device or a rope. This is the stretching equivalent of a forced rep or of overspeed training.
One example is to stand on one leg and hold on to something while a partner gradually lifts your free leg higher and higher until you shout out 'please Jesus Christ stop!' at which point they let go.
One method I myself use (having no friends) is to tie a dressing gown chord around my ankle then loop it over my pull up bar. I then stand and pull it with one arm to slowly raise my free leg. Many Martial Arts stores sell devices that do the same but to be honest most of these can easily be replicated far more cheaply.
The-Biomatrix.Net Copyright 2013 NQR Productions TM and Adam Sinicki
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Improve Your FlexibilityBy Adam SinickiWe've worked on our'flex-ability', well now it's time to have a go at 'flexibilty'. Flexibility is an asset that is useful for many different skills including Martial Arts for head high kicks, Parkour for hurdles and vaults, and even bodybuilding to train using extended range of motion. If you improve your flexibility you will even be able to avoid injury. You may also want to pass this chapter on to your girlfriend after you've read it because it can have benefits in other ways too... Unfortunately strength training can limit your flexibility and so some damage limitation is definitely necessary. Before you begin trying to pull off disgusting tricks like getting your leg over your head you should first warm up to reduce the risk of pulling something. Some light jogging or something along those lines would be lovely. Personally I always do my flexibility training at the end of a workout so that I'm already nice and flexible (you will always be more flexible at the end of a workout). Additionally make sure to loosen your joints by swinging your arms round and rotating your wrists and ankles. Now start with a couple of light stretches. Again the key technique here is to start slowly so as not to pull anything and then build up gradually. It's important to note that you mustn't 'bounce' the limb when stretching but should gradually increase the stretch so as not to put stress on your ligaments.
Another method you can use is to gently push yourself past the limit that you can normally stretch to using either a friend, a device or a rope. This is the stretching equivalent of a forced rep or of overspeed training. One example is to stand on one leg and hold on to something while a partner gradually lifts your free leg higher and higher until you shout out 'please Jesus Christ stop!' at which point they let go. One method I myself use (having no friends) is to tie a dressing gown chord around my ankle then loop it over my pull up bar. I then stand and pull it with one arm to slowly raise my free leg. Many Martial Arts stores sell devices that do the same but to be honest most of these can easily be replicated far more cheaply.
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