Improving Flexibility

[Alex Moss (Chomper)]

Hey everyone, I don't know about you but lately I've been struggling with some flexibility issues that I believe have been causing some problems with my position in the bottom of the snatch and clean and some pain areas in my hips. I've searching for some hip mobility exercises/stretches that might help out. well i was on wonderful youtube, and i know u cant believe everything u see on there, but i found some videos on hip mobility that looked decent and i thought would be worth trying. I havent tried any of them yet but wanted to share them with everyone. i'm planning on starting them this week and going to throw in a day of light cardio and flexibility training to help with this tightness and good old DOMS. feel free to post other informative flexibility tips that u might know or have experienced. here are the links the videos, let me know what you think and i'll keep u updated on how my progress goes.

Links:
* www.youtube.com/watch?v=U1jC1sWTUFc&NR=1

* www.youtube.com/watch?v=EANtKWs73zE&feature=related

* www.youtube.com/watch?v=gIe5HaV65Rc&feature=related

* www.youtube.com/watch?v=_2mayhd8vdE&feature=related

* www.youtube.com/watch?v=ag7aBAEqqqw

[lillianreptilian]

I do some of these and they help a lot. My routine is kind of a combo of "HIM" and "HAM". I think I'll adopt the parts of these I don't already do. My favorite is pigeon, and I also like the leg circles (aka 'dog peeing'). I also add in standing up and swinging one leg at a time, first forward and back as high as I can go, and then side to side in front of the other leg.

I'm told I"m very flexible, but I feel like I can always be more flexible. These drills are also good for after lifting or between lifting days when you are feeling stiff and sore (that happens to me if I wind up sitting down a lot after a heavy lifting day).

You might also try a foam roller or a softball for rolling your hips before you stretch.

This is my favorite mobility warmup, set to one of my favorite songs!
www.youtube.com/watch?v=AetPlaG_-Qs

[Alex Moss (Chomper)]

i also incorporate the leg swings in my warm up, they do wonders. i started using a foam roller pre-training and that has helped. finding the right combo for yourself is the hardest thing, once you figure that out, its a lot easier. i think my newest dynamic warm up i threw together the other day is really helping, i feel a lot better prior to training then i did with my old one, need to tweak a couple things here and there to focus on my tight areas, and im sure ill be golden in no time.

[Jared Enderton]

wow- this is some great info guys, this is why I love being able to discuss weightlifting with others, always bouncing ideas off each other and finding new things to improve your weakness. Great stuff!!!

[Jared Enderton]

Just wanted to bump this up... some really good stuff here.

[vincedecker]

I’ve been reading “Relax Into Stretch” by Pavel Tsatsouline. I trust he knows what he’s talking about and I’ve found some interesting stuff in the book. While tendons and ligaments stiffen over the years and scarring from microtrauma shortens muscles, fear and tension are actually the biggest things inhibiting one’s muscles from relaxing out to their full length. Muscles and tendons do not need to be physically stretched, rather muscles need to be “tricked” into relaxing and the nervous system needs to be convinced this new range of motion is safe. Stretching methods are used to reset the muscles’ new length standard.
The best stretching methods by far are contract-relax or isometric, because they make you stronger in the stretched position. There are two common methods to perform isometric stretches (contrast breathing and “forced” relaxation) and one extreme method termed the “Clasp Knife”. Isometric stretching fools your stretch reflex. When you are seemingly stretched to your muscle’s limit, you make the muscle even tenser by flexing it. As soon as you stop the contraction, the stretch reflex is stops temporarily and you can stretch the muscle even further during that window of opportunity. The isometric stretches should not be performed before your workout because they can impair coordination for a time.
A very interesting point in the book is his contention that you only need a small reserve of flexibility above what your sport requires. Excessive flexibility can negatively affect athletic performance. He talks about old school strongmen avoiding stretching, because if they could stay tight, they could move more weight. The stretch reflex fires sooner, but the risk of injury is higher and the movement is more inefficient.
He said Russian weightlifters avoided full ROM exercises around the hip and knee joints because too much flexibility in these areas causes the lifter to sink too deep when getting under the barbell. He says one should develop some flexibility reserves beyond what your sport requires, but stop when it starts having a negative affect on your game.

[Jared Enderton]

It is no doubt that the PNF is the best way of stretching (sspecially with partners). That is some great stuff there Vince, I'll comment more when I get some more time.

[Jared Enderton]

"Muscles and tendons do not need to be physically stretched, rather muscles need to be “tricked” into relaxing and the nervous system needs to be convinced this new range of motion is safe."

Very interesting excerpt... that is a concept to really think about...

[vincedecker]

Our nervous systems have chosen a favorite length for all our muscles and prevents them from sliding out to their true full length. When you try to reach beyond this preferred length, the stretch reflex stiffens the muscles. Age doesn't have to limit one's flexibility - our muscles are still long enough.

[Jared Enderton]

That's very well put. Thanks for the information, can't say I am too educated on that subject!

[Jared Enderton]

I need to start working on my flexibility more... It is lacking pretty dang bad!