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2006/02/16, 10:58 PM
Ok, I realize that flexibility is extremely important to the powerlifter, especially the hips. I personally have a flexibility problem...not really anywhere but my hamstrings in particular...but it's bad. I can't even touch my toes and I still feel extreme discomfort. I realize this is a problem and a nurse practicioner once told me that if I just got to where I could touch my toes comfortably, that it would probably add 2 inches or so to my vertical. Anyways, I was just curious to your guys' thoughts on flexibility? Would it be wise to just focus on this for a few weeks after the season? I am just thinking that increasing my hamstring, hips, and groin flexibility will greatly aid in my athletism. Thoughts?
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/02/17, 01:50 AM
Extra flexibility will also increase joint laxity...which is not necessarily a good thing....you want stability in your joints during intense activities , especially with sudden changes in direction and speed.....For example part of the reason female athletes are more likely to get knee injuries (in high impact sports like basketball, volleyball, etc)is because they generally have better flexibility than their male counterparts....(this is ofcourse just one of the contributing factors being theorized)
http://www.biomech.com/db_area/archives/2002/0203.sportsmed.bio.shtml
here's a great list of stretches you can do:
http://www.trickstutorials.com/index.php?page=content/flx3
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2006/02/17, 02:05 AM
It will probably help at least some. I can even touch my toes and I'm way taller than you, most people from basketball I know find basic flexibility helpful. After that it seems like diminishing returns. I would however take what a nurse practitioner says with a grain of salt, unless she has any other qualifications.
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2006/02/17, 02:23 AM
My flexibility is horsecrap yet I have pretty good vertical.....I am 5-6 inches from touching my toes...although I have put my hands to the floor by keeping a stretch against a wall for 5 minutes before(in a slow progression)
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2006/02/17, 08:44 AM
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Quoting from menace3000:
Extra flexibility will also increase joint laxity...which is not necessarily a good thing....you want stability in your joints during intense activities , especially with sudden changes in direction and speed.....For example part of the reason female athletes are more likely to get knee injuries (in high impact sports like basketball, volleyball, etc)is because they generally have better flexibility than their male counterparts....(this is ofcourse just one of the contributing factors being theorized)
http://www.biomech.com/db_area/archives/2002/0203.sportsmed.bio.shtml
here's a great list of stretches you can do:
http://www.trickstutorials.com/index.php?page=content/flx3
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Males and females do not differ in degrees of flexibility. This is a misconception. There are some very flexible people in both genders. There are some very unflexible people in both genders. There is little research to back it up and everything I have seen between the 2 genders indicates there is no difference. There is a diffence in joint laxity but do not confuse laxity for flexibility. There is a differnce. The type of flexibilty work you do prior to activity is important. Static stretching will increase laxity in a joint within one hour prior to activity. Dynamic will not. Static stretching done after training facilitates recovery by reseting the sarcomere to resting length. Females have higher ACL tears because of the following reasons.
1. Hamstring to quad strength is weaker than a male athlete.
2. Females tend to be quad dominate.
3. Static alignment: Increased Q angle/pelvis width
4. Decreased notch width
5. Increased general joint laxity. Due to increased estrogen levels.
6. Increased anterior tibial translation
7. Increased foot pronation and navicular drop
8. Estrogen effects on ACL strength
9. Estrogen effects on neuromuscular function and control
10. Increased anterior shear, decreased co-contraction and compression
11. Alterd magnitude and timing of muscle activation.
Flexibility does help decrease injuries. Now, stretching prior to activity is not the time to increase your static flexibility.
12. Hip to knee angle
13. Female tend to have greater internal rotation at the hip than males.
Stretching the right muscle groups will add height. Warm-up with dynamic flexibility and then static stretch the hip flexors without stretching the quad, glutes or hammies and you will get a couple extra inches from your vert test.
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2006/02/17, 10:56 AM
I was just going to comment on that but gatormade covered it.
Long term static stretching has the potential to increase laxity. Tendons and ligaments take much longer to stretch. That is one of the reasons I always advise AGAINST doing any stretch involving the lower back for a period of time. PNF stretching will actually increase joint stabilization through added strength through a range of motion.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/02/17, 06:22 PM
Thanks for the correction guys.
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2006/02/18, 12:09 AM
Ok, but what do you think will happen to my performance if I were to increase my flexibility through muscle tension methods such as isometrics? I mean, I really don't know what Pavel's into in this book, but I just know I'm thinking about buying it, and I've always had poor flexibility. Wrestler, you've got the book relax into stretch, right? Is there something in there that will be valuable to me?
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/02/18, 03:03 PM
bump
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/02/18, 04:06 PM
Here's why I want to know: I am either going to get The Naked Warrior or Relax Into Stretch, and I want to know which would benefit me more.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/02/18, 05:14 PM
Aron, whats your email??? I might get you something for your birthday...
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/02/18, 10:20 PM
psalm150verse6@yahoo.com
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/02/19, 02:45 AM
let me know if you get my email...
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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