Everyone's talking about get flexy but..
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tarah ·
i'm confused by all of the different answers to "how often should i stretch for the splits." there have been other forums on this topic. i think veena recommended 2x per week for the splits. so which is it? rest for 24 hours, rest for 48 hours, or stretch every day? 😕
Veena ·
Thanks Angel! I have that DVD!! Its good, but I'm too lazy to do resistance stretching. LOL I could never get into it. Polefairy, there are lots and lots of methods for stretching. Its ok to try all kinds and use what works for you! If you have questions about how often ect. Try watching the Getting Started Stretching lesson also read all descriptions for all lessons. They have tips and important info for you. All stretches are placed in order according to muscle group so you can create your own routine if you like.
Angel--I saw a book recommended on this site lately--the Genius of Flexibility--and I ordered it used from amazon. When I got it, I was happy to see it's endorsed by Dara Torres, and I remembered that you recommended her videos! polefairy--I have the same questions as you! Great thread. I am working on my splits. In reading the book referenced above, anyone at any age can increase flexibility, which is awesome to hear! tarah-what confuses me too, and the same goes for the question/answer to 'how often should I pole?' is, what if you only stretch for 30 min a day (for example) as opposed to an hour every other day? If you do 30 min it seems you can stretch every day right? Or what if you stretch/workout less intensely? I guess the answer is to have body awareness and see how you feel the next day. IDK, it's definitely confusing!
Veena ·
This is how I break it down for the purpose of the lessons: Stretching is use to maintain! Stretching is done after any exercise, but your not going to the max and is only takes a few minutes. Flexibility training is to gain! This is intense and therefore you will need to give the muscle a rest so they can recover. I only do Flexibility training 1-3 times a week. I do Back mobility once a week and Legs no more than 2 times. Like I said there are lots of methods for stretching though......
tarah ·
thanks veena! it makes sense. light stretching every day is okay, but intense stretching for the splits should be only 2x per week. i'm glad you answered because i did some intense stretching on friday, and my hamstrings are sore, so i've been resting them this weekend (except for a long walk today). xo
For a while I was doing flexibility training 2-3 times a week toward the splits. I used a variety of props, such as a foam roller, yoga blocks, straps, etc. I watched lessons, YouTube videos, etc. and I worked what new stretches I learned into my routine as I found them. It definitely helped get me more flexible, but I felt like I plateaued after a while. As I started getting more into yoga, I let my flexibility training drop. However, yoga has done way more for me in a short amount of time than my specific training ever did! I think it's because I stopped focusing on getting flexible, and just started enjoying the calmness and focus of yoga. Focusing on deep breathing definitely helped my stretching. You might try it out and see if you like it! I'd recommend Rodney Yee's DVDs if you do need a start.
tarah ·
that's very interesting, crazykitten. i have several good yoga dvds that i've put to the side, including rodney yee (power yoga and intermediate yoga). maybe part of the key is to relax and breathe while stretching!
@Tarah- I have both Aletheas videos and the Valetino Brothers- Although I REALLY enjoy both- I have since learned the best thing you can do is to educate yoruself on proper form and safety. That way you wont be lead astray by any videos / advice out there! I love both of them, but now that I have been studying more I have to say that Aletheas has ballistic stretches in her DVD which involves taking the stretch too far by swinging or dropping into the poses with momentum which then casues a non voluntary reflx that casues the muscle to actually contract- I had no idea previously and blindly followed along. (now I skip that part) I also ordered the Valentino Brothers series- I was really impressed with their flexibility as well-AGain- to protect yourself you need to be educated on what is safe and contraindicate. I previously was unaware- They have lots of unsafe knee positionsin it- I was not previosuly aware of that. Now that I know better- I can modify those portions. There are so many though its hard to even follow along safely- But- they dont tell you if something is unsafe or how to modify any of the moves. Also they are doing flexibility traiing daily-which is also not safe I want maximum benefits from my stretchinig- but I dont want to be injured! I have a previous knee injury I need ot be careful w and I pulled a hamstring a long time ago- which arises every now and then. Im also 38 and cant afford any new injuries. I just registered to get my ACE certification. In the past I blindly followed what appeared to be a good thing. I still think bits and portions are- Ijust modfify now for what I now know better to be safe! I thought I was headed in the wrong direction and was embarassed to find out I was not. Thats why I want to get my own certs- to obtain my own personal knowledge for me! One last thing- with everything that I have learned- Veena has NEVER recommended doing anything that is unsafe and always explains modifications and safety precautions- and was quick to point out to me when something was unsafe which I am appreciative. For the avaerage person, I would make sure whoever you are listening and getting advice from to make sure they are ace certified (like Veena) then you will be assured the advice they give will be sound! I blindly followed "leaders" in the industry becasue I wanted to be like them and just trusted that what they were telling me was sound advice. I feel lucky I havent injured myself!
I should probably mention that I did pull my hamstring about 1.5 years ago. Very painful indeed. Never, ever, ever want a repeat of that!!! 🙁
willio ·
Hi Polefairy! Just having a cup of tea and looking at forum updates and saw your post, all of the questions are things that I have needed to know answers for too! I can really relate to Cheryl Licious. I am 38, a mum of three, and although I did do ballet and gymnastics as a child it was badly and completely beginner level for fun. Since I had my children I felt I had really seized up to the point that touching my toes was a bit tight, and then I discovered pole 2 and a half years ago and of course like everyone else I want my splits to make the moves look nice! I was so disheartened when I started stretching, I was so far off, but over the past year I have improved so much. I basically use Veena's stretches and some advice from my sister in law who is a pilates teacher. I am rubbish at sticking to routines and targets plus I have a busy life with my 3 kids, by the time I have done the school run, taken the kids to brownies, swimming, karate etc. then tried to get my 3 year old who won't EVER go to bed nicely I am just pooped!! but when I get the chance and the house is quiet I take a long hot bath and stretch before bed, and even with my eratic approach to it and my age it has paid off! One thing I have noticed is that not only does stretching make you more flexy (obviously!) it seems to tone you up and streamline your muscles too so it's worth doing whatever you can, when ever you can! Just make sure you really warm up and don't over do it and just do what you can! I bet you'll see a positive difference and that will spur you on to stretch more anyway. I see that at 22 you are a young 'un, If I can see a marked difference at my age ( and boy was I stiff!) then you surely will! Ps I'm from the UK too, but way down in East Sussex by Brighton/Eastbourne so a bit of a way away! Have fun x
Thanks for that super interesting and useful topic! I also have one question about stretching that I have never understood: should our muscles and hamstrings be relaxed or tight while stretching? Or, if both, how it is possible?
You definitely want the muscles to be relaxed when you're stretching.
amy ·
I would strongly disagree, if you are talking bout legs. If your muscles are relaxed you are more at risk for going too far and pulling/straining your muscles.
That's what I am talking about (yes, regarding leg stretching): one sources advice to relax muscles, other- to tight them...:-(
Sorry to aud in your confusion. Relaxing muscles is how we were always instructed at the studio I go to.
Doing a combo of relaxed and contracting can help in your stretches, if you do them correctly. Active stretches seems to fatigue the musles quicker and they relax, allowing you to go further into a stretch. That's why laethea does a combo in her DVD (I'm ignoring the Ballistic here.) Active stretches also strengthen your muscles. Relaxed muscle stretches are more for simple everyday stretching. Active stretching would be for your flexibility training days.
Thak you a lot, sensualscimitar! That's a perfect and clear answer. I have another question... In which stretches should we have flat feets and why (is it a security issue or it makes stretches more effective?
By "flat feet" I'm assuming you mean flexed feet vs. pointed toes. It just changes the muscles used/stretched. I have never heard anything about it being a safety concern (but I am no pro). I would think you could do either (or both). When I train my flexibility (which is nowhere near often enough lol) I mostly do pointed toes because that is how I want to be on the pole. :) I train it the way I want to use it. I do some with flexed feet too though, to stretch the backs of my legs.
amy ·
if you flex your feet, you elongate your calves and hamstrings. if you flex your feet in a hamstring/calf stretch (touching your toes, for example), you will increase the intensity of the stretch.
tarah ·
@paulettepoles - thanks for the info on the dvd's! i think i need them for motivation more than anything else. i really have to push myself to work on splits.
@tarah- Thats what I originally wanted them for- something to follow along w for motivation. I still like them. I can just see where it would be a prob for someone who didnt know how to stay safe- me included!
tarah ·
yes, it seems like some of the stretches would be only for very advanced level. i would never try the ballistic stretching - would be afraid of pulling a muscle. as for valentino's, it seems they are coming from yoga tradition - which means all kinds of crazy ways of bending the knees. not for normal people, lol :)
