Improving Flexibility

[ElPhoenix]

Hey guys,

First THE GYM post for me, woot -

I'm a pretty active person, I surf, skateboard, run, play beach volleyball, bike, lift etc. I had some shoulder problems in volleyball in high school. I've realized that my general flexibility is pretty poor and has lead to injuries as well as just not improving as fast as I'd like to. Do any of you guys know any great sites, or have any wisdom to share with me about improving my overall flexibility?

phoenix

[wpr101]

Martial arts have improved my flexibility greatly. How do you know your injuries were related to not being flexible?

[ElPhoenix]

I don't, but I've pulled some muscles doing things that should come easy (catching a wave, skating, etc) and I'm not super flexible as is so along with my current fitness plan I thought it would be good to learn about/incorporate.

[einbert]

I believe the one-legged squat is a very good exercise for improving flexibility. Not to mention balance and strength.

http://www.powerathletesmag.com/pages/pistols.htm

[ QUOTE ]
Stand on one leg, with the other leg out in front and parallel to the floor. Hands are kept to the side. Sit back and down, as if sitting in a very low chair. At the bottom, of the position, your support foot is flat and your hamstrings/glute is resting on your calf. Now stand back up to the starting position. That is one rep.

[/ QUOTE ]

[kyleb]

Jeez, that looks impossible. I think I'll try a few tomorrow.

[ElPhoenix]

lol, god damn that's my mission for tomorrow, 2x10 alternate legs

[7ontheline]

Instead of starting a new thread, I'll piggyback on this one - I am also pretty active and in OK shape, but my flexibility sucks balls also. In fact, my hamstrings and calves are so tight I can't even do squats or deadlifts properly. I can't get low enough without coming up on my toes. Obviously I need to stretch - are there specific stretches I should be doing or will just the standard ones be fine? Also, should I continue with squats and deadlifts even with my imperfect form? (Squats are a little better form-wise than deadlifts)

[cbloom]

I'm curious if you guys know about the "passive stretching considered harmful" philosophy. I'm no expert on it, would like to see if anyone here is and can provide links. Basically the idea is that passive stretching using gravity / bodyweight will loosen/stretch your ligaments/joints, and according them that isn't actually good for you. They advise only doing "active flexibility exercises" , eg. stretching via your own muscle pushing your body into positions.

[theblackkeys]

http://www.t-nation.com/readTopic.do...3&pageNo=0
http://www.t-nation.com/readTopic.do...6&pageNo=0

This is just regular static stretching, but I learned a couple things I was doing wrong.

[Diplomat]

Pretty good routine, lots in here that I had forgotten. Esp. big fan of the upper traps stretch, I pretty much never stretch that and have headaches/upper back tension all the time...

-Diplomat