Hi all, plus question.

R

Ricardo89

0
Hey guys, what's up? My name is Ricardo and I hail from Chile, but I've been living in Florida for 10 years (I'm now 21).

What brought me here was seeking to increase my flexibility dramatically for dance classes. I'm already fairly fit, and I've been very muscular the past, so I have no issue in regards to that.

I know about methods such as the contract-relax method-- which from my research is the most effective. And also ballistic stretches, static stretches, and isometric stretching... but I haven't started on anything just yet.

I want to hear what people have to say about increasing flexibility, in particular isolating the spine, ribcage, and shoulders from each other. Any pointers you'd like to give? (Also, feel free to just say hi).
 
Hi Ricardo,
It sounds like you have a good handle on stretching already, since you already know most of the techniques. My experience with stretching is from the perspective of a competitive powerlifter (now retired, but still working out). Here are some of the things I've found helpful:

1) PNF (proprioceptive neuromuscular facilitation) which is essentially the contract-relax method you mention has been one of the best methods I've used
2) Stretch in ways that apply to and are transferable to your discipline. For instance, I employ stretch moves that mimic the positions I assume when performing my sport (squat, bench press, and deadlift), as well as variations of these positions. Also, I like to do ballistic stretches (I know some recommend against them, so be careful) because they more closely resembles what happens in the actual performance of my particular activity. It's all part of practicing how you perform.
3) Bands are a great tool for stretching. I like using them for my shoulders and there is definitely a different feel to a stretching against a band than there is to stretching against an immoveable object. Also, you can hit so many angles when stretching with bands. There are stretches for every bodypart which you can find online.

Hopefully you find some of this helpful. Good luck and welcome to the forums! I am a newbie here as well!

Doug
 
Thanks Doug, but I haven't actually done any of the flexibility exercises yet. I've obviously done stretching before exercise, but I've never done them focusing purely on flexibility. What names I threw around were simply what I had come up with after some research. I want to make sure I at least have a basic idea of what I'm doing before I snap my back in half.
 
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