Flexibility advice

C

canaduse

0
I am 19 yrs old, working out 4 times a week for mass gaining. I am quite flexible still, but I have lost my ability to do the splits(legs) as a result of not doing it in many years. I would like to be able to get back into the splits.

I realize it will probably take a lot of time and stretching but I am willing to put in the time, I just need to know where to start.

I've been doing groin stretches, spreading my legs and holding for 30-45 seconds and doing a few sets like that, but is there any good guides for increasing leg flexibility?
 
In general increasing ones flexibility takes the same amount of drive and program design as for one to gain mass or strength.

I would increase your sets and hold times on static stretches (full body) and look into adding in some Self Myofascial Release with foam rollers into your program as well.

I would also check out Dragon Door in general as they offer a lot of products and general advice about increasing flexibility.
 
I guess it all depends on how flexible you need to be. Why do you need to be able to do the splits, other than the fact that it looks cool?

You only want to be as flexible as you NEED to be. Also, static stretching is not great if you are trying to increase power and/or mass as it really only deforms the muscle bellies and increases your tolerance to pain.

At best you increase your passive flexibility, not your active flexibility. The difference between your passive and active flexibility is called the flexibility deficit. The greater that deficit, the higher your propensity to get injured.

To increase active flexibility, you need short holds or static holds while maintaining and active contraction.
 
do you recommend NOT to static stretch post workout if your trying to gain power? I do dynamic stretching for warmup and static after. should i ditch the static stretching? Latly ive been thinking about how importaint it actually is. I read a study (in norwegian) where the athletes who stretched dident really experience any reduced DOMS and stuff like that.
Right now im just looking to maintain my flexibility, not really get more flexible, exept maybe my hip mobility.
 
Dynamic stretches do seem to provide some kind of benefit. Untill last Tuesday when I went to athletics, I had been told for the past few years not to static stretch. However, they were static stretching for the warmup, and bearing in mind these coaches are pros, it confused me. My physio also told me to static stretch to increase my flexibilty, to help my running, not only that, it's worked.
 
Post workout static stretcting is best. Even with that though, it does not need to be thirty second holds. I will actually do some PNF with my clients post workout.

All this being said, there is a place for static stretching pre-workout in some cases. Yes, static stretching can reduce force production by 14% if done prior to heavy force production, but if you have some muscle tissue that is really stuck, your force production is going to be less anyway, and a little static stretching on that part may actually unlock it to to allow for better force production.
 
Woodt, it really depends on why you are doing them. "Some benefit"? What benefits are you looking for?

The most overly stretched muscle on NFL players is the hamstring. Not coincidentally the most common injury is pulled hammies.

Einstein defined insanity as doing the same thing over and over and expecting a different result.
 
The reason for trying to do the splits again(front and side) is so I can take up some martial arts again. I was really good with kicks, I can still kick at about 6feet high solidly, but no way I could kick like that all day without pulling something.
 
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