Leg Flexibility - Just can't 'stretch it' ??

Change Page: 1 2 > | Showing page 1 of 2, messages 1 to 20 of 23

Author	Message

Calza

Total Posts : 774
Reward points : 1839
Joined: 30/06/2010
Location: London
Status: offline
Read my TROG

Leg Flexibility - Just can't 'stretch it' ?? 31 January 2012 21:24 (permalink)

[Helpful answer received] / [List Solutions Only]

I've never been very flexible, even after 2 years of squatting, deadlifting etc...

I tried stretching daily last year for a few months but saw little progress, then broke my foot and just stopped after that!

But recently it's been bugging me again and I really want to sort it. I can't squat full depth and I can't deadlift with a 'safe' back. Even certain types of row are an issue. I think it's due to my hamstrings too, as these seem to have so little give.

Currently I'm stretching daily doing; Calfs, Piliformis, Hip Flexor and hamstrings, 2x30 seconds in a ciruit. But every hamstring stretch I try seems to just pull behind my knee. No mattter what technique or angle it doesn't ever have any pull on my upper leg, just behind the knee.

I hope this is in some way clear, and if anyone has any suggestions or stretches to try I would be so incredibly grateful..

#1

BodyActive-Online - the best internet store for advice, service, and price on bodybuilding supplements

Rachfit

Total Posts : 2873
Reward points : 2600
Joined: 21/10/2009
Location: Nottingham
Status: offline
Read my TROG

Re:Leg Flexibility - Just can't 'stretch it' ?? 31 January 2012 22:02 (permalink)

[This post was marked as helpful]

It is very clear mate...if your stretching and it isnt working then your muscles are not 'tight'
There is another state the muscles can be in that, like tightness, means the muscle has forgotten how to fully relax and is known as 'sub clinical muscle spasm'. This state means the muscle is almost like a rope with a knot in it and in fact if you try and stretch it can just make the muscle go into even more of a protective spasm.
The problem is its impossible to know which state it is in just by looking, feeling or lengthening. So the safest thing to do it to try muscle release techniques first, if this helps then you know the muscle was in spasm. If after a few weeks of practicing release techniques hasnt made any difference then try stretching.

To release the muscle try isometrically engaging it with just 20% of its maximal capacity and hold that contraction for 20 seconds. Repeat 4 sets 4 times throughout the day.

'You can only manage what you can measure'
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)

#2

Calza Total Posts : 774 Reward points : 1839 Joined: 30/06/2010 Location: London Status: offline Read my TROG	Re:Leg Flexibility - Just can't 'stretch it' ?? 01 February 2012 17:15 (permalink) Great thanks for the quick reply! Any chance of putting that last line in much more simple terms for the thicko?
	#3

Rachfit

Total Posts : 2873
Reward points : 2600
Joined: 21/10/2009
Location: Nottingham
Status: offline
Read my TROG

Re:Leg Flexibility - Just can't 'stretch it' ?? 03 February 2012 15:23 (permalink)

[This post was marked as helpful]

Hi Calza
sorry I just got your PM mate!

Ok sit back in a chair and cross one ankle over the opposite knee (make sure your ankle is right across the top of your knee and not bending inwards).
Your leg should be relaxed into a 4 sign position.
Now using your hip muscles press your ankle into your other leg, this will cause your top knee to lift with it as your thigh rotates inwards.
If you do this but place a hand onto the inside of your top knee as resistance so that it doesnt actually lift - this is called an isometric muscle contraction as there is no movement.
Now this muscle contraction should be done with no more than 20% of your maximum effort. Hold it for 20 seconds and then pout your foot down.
repeat 4 sets 4 times throughout the day.

What this does is is releases a small muscle in the hip called piriformis by reminding it how to relax.
The piriformis has a very close relationship with the sciatic nerve which if tethered down by the piriformis, can cause the hamstring to become over active trying to protect the nerve.
Does this help mate? If you need more let me know

'You can only manage what you can measure'
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)

#4

Calza Total Posts : 774 Reward points : 1839 Joined: 30/06/2010 Location: London Status: offline Read my TROG	Re:Leg Flexibility - Just can't 'stretch it' ?? 03 February 2012 15:35 (permalink) Fantastic thanks, I'll start on that now and see how it goes :) Is it worth stretching the other muscles still and just leaving the hams alone?
	#5

Rachfit

Total Posts : 2873
Reward points : 2600
Joined: 21/10/2009
Location: Nottingham
Status: offline
Read my TROG

Re:Leg Flexibility - Just can't 'stretch it' ?? 03 February 2012 15:41 (permalink)

Calza

Fantastic thanks, I'll start on that now and see how it goes :)

Is it worth stretching the other muscles still and just leaving the hams alone?

Yes you could which muscles do you mean? I would leave the hams alone for a little while and see if there is a difference

'You can only manage what you can measure'
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)

#6

Rachfit

Total Posts : 2873
Reward points : 2600
Joined: 21/10/2009
Location: Nottingham
Status: offline
Read my TROG

Re:Leg Flexibility - Just can't 'stretch it' ?? 03 February 2012 15:43 (permalink)

http://www.muscletalk.co.uk/iMoveFreely-Prepare-yourself-better-for-your-training-work-and-life-m4699599.aspx

try this too mate it is a self assessment programme and has the technique I just described in it with images

'You can only manage what you can measure'
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)

#7

Calza

Total Posts : 774
Reward points : 1839
Joined: 30/06/2010
Location: London
Status: offline
Read my TROG

Re:Leg Flexibility - Just can't 'stretch it' ?? 03 February 2012 15:47 (permalink)

Rachfit

Calza

Fantastic thanks, I'll start on that now and see how it goes :)

Is it worth stretching the other muscles still and just leaving the hams alone?

Yes you could which muscles do you mean? I would leave the hams alone for a little while and see if there is a difference

I currently do Calfs, Hip Flexors, Hams and piriformis (I've been doing these one foot back and one crossed over leaning forward then sitting into it).

#8

Rachfit

Total Posts : 2873
Reward points : 2600
Joined: 21/10/2009
Location: Nottingham
Status: offline
Read my TROG

Re:Leg Flexibility - Just can't 'stretch it' ?? 03 February 2012 16:09 (permalink)

ok def do stretch calf muscles but dont do hip flexors, hams and piriformis for a little while and just try the 20/20 technique on those muscles instead

'You can only manage what you can measure'
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)

#9

Calza Total Posts : 774 Reward points : 1839 Joined: 30/06/2010 Location: London Status: offline Read my TROG	Re:Leg Flexibility - Just can't 'stretch it' ?? 03 February 2012 16:14 (permalink) Ahhh that's amazing, I find stretching so boring anyway! It feels very weird barely doing anything with minimal effort :) Thanks for all you're help, I'll report back after a few weeks of this to let you know how I'm getting on..
	#10

Rachfit

Total Posts : 2873
Reward points : 2600
Joined: 21/10/2009
Location: Nottingham
Status: offline
Read my TROG

Re:Leg Flexibility - Just can't 'stretch it' ?? 03 February 2012 16:41 (permalink)

Calza

Ahhh that's amazing, I find stretching so boring anyway!

It feels very weird barely doing anything with minimal effort :)

Thanks for all you're help, I'll report back after a few weeks of this to let you know how I'm getting on..

yes it is a little weird as it feels like almost nothing but the effects can be astounding. So just remember no more than 20% engagement of the muscle for 20 seconds and keep me posted

'You can only manage what you can measure'
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)

#11

Calza

Total Posts : 774
Reward points : 1839
Joined: 30/06/2010
Location: London
Status: offline
Read my TROG

Re:Leg Flexibility - Just can't 'stretch it' ?? 20 February 2012 23:10 (permalink)

Just to report back on this....

Managed to remember to do this 4x most days (forgot a set now and then though!) and it's worked fantastic. My flexibility has improved so much just from releasing this spasm.

A massive thank you to Rach for helping me on this!!

Now I look forward to getting back into a full stretching and lifting regime on my legs again (After taking it easy for 3 weeks!)

#12

iaink Total Posts : 19093 Reward points : 5950 Joined: 03/01/2006 Status: offline Read my TROG	Re:Leg Flexibility - Just can't 'stretch it' ?? 21 February 2012 13:58 (permalink) Rach: what would be a simple test-retest to perform after the above tech to assess mob changes due to release of piriformis?
	#13

dazc

Total Posts : 25541
Reward points : 7990
Joined: 02/04/2003
Location: United Kingdom
Status: online
Read my TROG

Re:Leg Flexibility - Just can't 'stretch it' ?? 21 February 2012 14:31 (permalink)

iaink

Rach: what would be a simple test-retest to perform after the above tech to assess mob changes due to release of piriformis?

normally we would re-screen things like 4-sign and downings on assessment after doing the release to see changes, so you should get that train ticket.... haha!

BODY TEMPLE GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

#14

Calza Total Posts : 774 Reward points : 1839 Joined: 30/06/2010 Location: London Status: offline Read my TROG	Re:Leg Flexibility - Just can't 'stretch it' ?? 21 February 2012 14:45 (permalink) For me my test was bending over with straight legs and trying to touch the floor. I'm now so much closer to the floor than I was with 0 hamstring or other leg stretching. (I understand this probably isn't an 'actual' test but hey, it made me happy!).
	#15

iaink Total Posts : 19093 Reward points : 5950 Joined: 03/01/2006 Status: offline Read my TROG	Re:Leg Flexibility - Just can't 'stretch it' ?? 21 February 2012 14:47 (permalink) Lolol I remind myself every week! Twill be done before end it summer! Figure I'll sign up to movefreely.in the mean time. I actually do a lot if extra mobility stuff based from Kelly Star (spelling) mwod YouTube vids. Have found it a help. Certanly in recovering movement after sessiobe, prior to next session
	#16

iaink Total Posts : 19093 Reward points : 5950 Joined: 03/01/2006 Status: offline Read my TROG	Re:Leg Flexibility - Just can't 'stretch it' ?? 21 February 2012 14:48 (permalink) Sounds a good shout C and obviously showed you mobility improvements. I would have tested ROM on my back, bribing leg straight up etc <message edited by iaink on 21 February 2012 14:50>
	#17

Rachfit

Total Posts : 2873
Reward points : 2600
Joined: 21/10/2009
Location: Nottingham
Status: offline
Read my TROG

Re:Leg Flexibility - Just can't 'stretch it' ?? 21 February 2012 15:19 (permalink)

iaink

Rach: what would be a simple test-retest to perform after the above tech to assess mob changes due to release of piriformis?

Really simple mate
in an upright seated position cross one ankle over the other - now note the height of the knee from the floor. then change to the other side and compare. if you have asymmetry then your pelvic is dysfunctional.

The imovefreely.com programme will enable you to do these kind of tests on yourself at home and once you have performed the test it will advise you on the relevent technique to use.

'You can only manage what you can measure'
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)

#18

Rachfit

Total Posts : 2873
Reward points : 2600
Joined: 21/10/2009
Location: Nottingham
Status: offline
Read my TROG

Re:Leg Flexibility - Just can't 'stretch it' ?? 21 February 2012 15:22 (permalink)

Calza

Just to report back on this....

Managed to remember to do this 4x most days (forgot a set now and then though!) and it's worked fantastic. My flexibility has improved so much just from releasing this spasm.

A massive thank you to Rach for helping me on this!!

Now I look forward to getting back into a full stretching and lifting regime on my legs again (After taking it easy for 3 weeks!)

Calza this is awesome news and just to let you know that it isnt somethign you should now disregard mate. Continue to use it as a warm up and cool down at least and then AFTER the 20/20 release you can stretch and see if this makes for further improvement.
Great feedback though thank you for sharing

'You can only manage what you can measure'
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)

#19

Calza

Total Posts : 774
Reward points : 1839
Joined: 30/06/2010
Location: London
Status: offline
Read my TROG

Re:Leg Flexibility - Just can't 'stretch it' ?? 21 February 2012 15:56 (permalink)

Great, thanks for the advice Rach. I definitely think a visit to Notts is in order. If you can do this much over a forum imagine how much you can improve me in person

I'm obsessed with being able to bend over and touch the floor. You have no idea how happy this(and correlating flexibility in the gym) will make me!

#20