Tagged as: flexibility

KNOW You Should Stretch But Just Don’t?

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We’ve all bad it. You get to the end of a workout, or a long day and your muscles are tight. You know you should stretch – but life gets in the way. You don’t feel like it.

What do you do?

The answer is accountability.

Having someone, like our Bethnal green Crossfit box to hold you accountable makes sure you get done what you need to.

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This can be a coach or a class you go to, or a friend or partner. One advantage of a class is group energy – doing something in an environment where others are doing the same makes it easier.

Whoever it is, tell them what you have to do, send them a message, tell them in person.

It doesn’t matter if they respond or not. I send messages to my accountability partner and just knowing I’ve told them makes me do it as I don’t want to admit I haven’t.

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So next time you say you ‘have to stretch,’ tell someone else and give them a date to follow up with you by. See how much YOU can get done.

Get your stretching you know you need done, come along to a flexibility class or if you’re serious about FAST results book a ‘Less Pains, More Gains’ get-flexible 1-1 on:

07504 142211

felix@superflexcoaching.com

Felix

Our classes are at the fantastic Crossfit London Bethnal green E2

Fix Your Stiff Shoulders With The Bridge – King Of Stretches

Stiff shoulders? Don’t worry, you’re not alone. We can thank our industrial ancestors for our poor shoulder mobility, being shoved in front of a desk as soon as we’re able to speak.

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Luckily, there’s a remedy. In comes the bridge. Not only does this open up the shoulders, it builds the core, and is a great milestone for shoulder flexibility.

As with all streches – and any goal in fact – we work things up one step at a time.

  1. Warm up your shoulders with some mobility exercises – you’ll learn some examples in our flexibility shoulders class.

After your shoulders are opened out a bit, you’re ready to take the bridge for a test drive.

All bridges start in the prep position. Hands by your ears, heals at your backside.

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For the first progression, grab hold of a partners ankles – less of an ask for your wrists and adds stability. If your shoulders need some work start with your partners legs wide.

We’ve got a bonus here – your partner can hold your shoulders to take some of the weight.

Lazy!

But good lazy. Once your elbows are straight and shoulders up enough you can let the support go.

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Now we’re onto the floor. Same prep position. The closer together your feet and your hands the harder it gets.

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A partner can again support your shoulders/neck/lower back etc – but by this stage you should be OK on your own.

 

That’s it! Head over to flex class for ml ore progressions and pointers on why your bridge might not be working.

Til then, stay chilled, go with the flow and keep up that little-&-often stretching.

 

You too can get the splits… by starting where you are

Side splits or box splits are something everyone wants, but seem impossible to get. But not anymore.

When looking at a far off goal it’s easy to get disheartened. We keep telling ourselves, I don’t have it, why don’t I have it, this sucks etc. I should have the splits by now!

The first step is to ask yourself, what level am I at now? And accept it, be OK with it. If you start where you are you can progress smoothly, safely. Trying to jump in at a level that you think you SHOULD be leads to pain, poor technique, bad habits and worse case injury. Makes sense?

OK, back to the box splits. So you’ve worked out your level. Now it comes to choosing the right progression.

 

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The Butterfly

Sit down with your legs loose in front, then pull your feet in, soles touching, knees out and as low to the floor as possible. All of these progressions employ the ‘squeeze release’ method – come along to a flexibility class to find out exactly what this is.

Your partner stands behind and applies pressure on the knees using the squeeze-release timing. By standing as above your partner is able to use bodyweight to apply more intensity with less effort. Because in flexibility we like to be lazy.

 

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The Butterfly

We’ve got a little menagerie going on here. If your knees are touching the floor in the butterfly, it’s time to move onto the next progression. The them for this one is 90 degrees. Kneel on your hands and knees with a 90 degree angle at your knees, hips, shoulders and elbows. Then start to move your knees apart, keeping alignment. Alignment is key in flexibility for reduced injury, pain and to save years correcting bad habits. Sounds good?

Your partner applies pressure at the lower back or top of the thighs in the squeeze release method. Your goal will be squeezing your knees against the floor while they keep you pinned down.

 

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Butterfly – Blocks

Increase intensity further on blocks. Same pointers apply as above.

 

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Inverted Box Split

Final progression. Sit up close to the wall so you are literally sitting on the wall and your legs go up vertical, back on the floor. Then open your legs out in a scissor motion, knees locked. Stay loose and relaxed. Your partner applies pressure either to the calves or thighs – if you get pain in the knees then thighs are better. Go easy with this one and speak up if your partner is going too far as it’s a very intense stretch. Make sure you come out of the stretch slow as well or you will be walking like John Wayne (which may happen anyway – hey, he was kind of cool.)

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Pretty much anyone can get a box split if they WANT it bad enough – yes you too. It’s all about doing the right things consistently.

If any of the above sounds confusing, book into a flexibility class and I’ll be happy to help out.

Felix

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