Post: #1

I've been hitting the gym a lot harder and also been rock climbing. However, I've noticed I have serious problems with flexibility (which is stupid for a 24 year old). Specifically, I have issues with some of the more difficult rock climbing routes and also tend to feel a huge amount of tension in my joints when attempting to exercise at my full range of motion.

I'd like to work on this, and am wondering if any of y'all have advice as to yoga. First of all, is it effective? I always see a ton of women in the yoga classes at my gym, which makes me weary, as a lot of them aren't in good shape. Second, does anyone know of a more effective method to increase flexibility as compared to yoga?

Post: #2

I did Yoga for 3 years, once a week. Its beneficial starting out because it helps you become more aware of your body.

Now I only do it twice a month. Its been replaced mainly by morning stretching routines.

I cut back on yoga because I grew tired of listening to instructors for 90 minutes straight. I get better stretches when I spend more time on the muscle by myself.

I focused a full third of my gym time on stretching over the last 6 months, and my squat form has improved 1000%.

Post: #3

Yoga's great, helps me a lot. After a 90 min session im even more sore the next day than an intense bodybuilding session.

Eric Cressey's Magnificent Mobility is pretty good too. More dynamic rather than static stretches

Post: #4

Not the only option. But it is for sure one of the best options. I used to do yoga for an hour each morning, and 2 weeks after I started the difference was mind-blowing. I could place my palms flat on the ground with a toe touch.
I also like doing Matt Furey's combat stretching routines. These use dynamic stretching (energetic full-range motions that don't use static holds), as well as static stretching with isometrics incorporated (these cause an instant increase to the range of a static stretch). Apparently, traditional static stretching does little to increase flexibility quickly because muscles resist when they're being stretched out, and an isometric hold causes the muscles to relax and stretch further when they are released.

Post: #5

Yoga is great but what's the point of doing anything boring to achieve something that is not sustainable when the activity itself stops. This is the reason I never continued with Yoga.

Post: #6

(12-06-2013 03:04 AM)testos111 Wrote:  Yoga is great but what's the point of doing anything boring to achieve something that is not sustainable when the activity itself stops. This is the reason I never continued with Yoga.

So your flexibility did not last after you discontinued yoga?

Post: #7

(12-05-2013 06:25 PM)Texas_Tryhard Wrote:  First of all, is it effective?

Yes, very effective if you have a quality instructor and stick with it for a while.

(12-05-2013 06:25 PM)Texas_Tryhard Wrote:  Second, does anyone know of a more effective method to increase flexibility as compared to yoga?

No.

---

Be careful with the fake bullshit health club yoga. It's much better at a real yoga studio

Find a good teacher!

Tell him/her your specific issues.

Post: #8

I've been using the exercises from Mobility WOD and they've been working great for opening up my hips.

http://www.mobilitywod.com/episodes/page/6/

Post: #9

I'd recommend Pilates personally, strengthens the joint, muscles, core and increases flexibility. It's the one class all the MMA fighters at my last gym always made sure they attended. It was tough too.

Post: #10

(12-06-2013 03:04 AM)testos111 Wrote:  Yoga is great but what's the point of doing anything boring to achieve something that is not sustainable when the activity itself stops. This is the reason I never continued with Yoga.

It's a lifelong practice, like meditation.

It never stops - once you reach old age you'll be thankful you did yoga everyday of your life.

(Now I need to go an tell that to myself in the mirror)

Post: #11

(12-09-2013 08:33 AM)bojangles Wrote:  I'd recommend Pilates personally, strengthens the joint, muscles, core and increases flexibility. It's the one class all the MMA fighters at my last gym always made sure they attended. It was tough too.

I've done a bit of Pilates at the recommendation of my physio. It's certainly good for a lower back problem, although I'm intrigued as to what Yoga can do too.

Post: #12

Yoga is great IF it's taught by a teacher with a solid understanding of physiology. Otherwise, you're asking for trouble, especially for your lower back.

But yoga isn't about just flexibility, that's only one of many aspects including breathing, mobility, balance, mindfulness, community, etc.

If all you want to do is to get crazy flexible FAST, try Pavel Tstastsouline's "Relax Into Stretch". It's simple, it's on sound physiological footing and I can attest that it works.

Post: #13

(12-09-2013 02:40 PM)VincentVinturi Wrote:  If all you want to do is to get crazy flexible FAST, try Pavel Tstastsouline's "Relax Into Stretch". It's simple, it's on sound physiological footing and I can attest that it works.

hmm, will look into this. i'm unflexible as fuck and want to change that.

Post: #14

(12-09-2013 02:40 PM)VincentVinturi Wrote:  If all you want to do is to get crazy flexible FAST, try Pavel Tstastsouline's "Relax Into Stretch". It's simple, it's on sound physiological footing and I can attest that it works.

I can also attest to the fact that Pavel's Relax Into Stretch really workS. As a long-time yoga practitioner, I can say that I like Pavel's stretching programs better than I like yoga, for the purpose of flexibility anyway.

Other programs by Pavel that I incorporate into my overall flexibility regimen are:
*Super Joints
*Loaded Stretching

If you actually do the work, you'll find yourself more flexible than you can probably imagine. PAVEL'S SHIT WORKS!!!

Post: #15

For the guys who've had success with Pavel's Relax Into Stretch, how long was your typical stretching routine and how often did you do it?

Post: #16

(12-11-2013 01:54 PM)assman Wrote:  For the guys who've had success with Pavel's Relax Into Stretch, how long was your typical stretching routine and how often did you do it?

I did Relax Into Stretch on my hips every night for a couple of months (butterfly stretch) and I incorporated a bit of loaded stretching by pushing down on my inner thighs. My hips loosened up pretty significantly.

I didn't track or measure but I'm close to touching my knees to the floor on a butterfly stretch and I was nowhere near that when I started. It's given me more mobility and options in my jiu jitsu game.

Post: #17

(12-11-2013 02:12 PM)VincentVinturi Wrote:  I did Relax Into Stretch on my hips every night for a couple of months (butterfly stretch) and I incorporated a bit of loaded stretching by pushing down on my inner thighs. My hips loosened up pretty significantly.

I didn't track or measure but I'm close to touching my knees to the floor on a butterfly stretch and I was nowhere near that when I started. It's given me more mobility and options in my jiu jitsu game.

Interesting that you did it daily. I've read (may even have been Pavel) that PNF stretching (which is essentially what this is) shouldn't be done every day because it's neuromuscularly intensive and would interfere with lifting. I did Pavel's hamstring stretch 3x/week for a couple of weeks and didn't notice any improvement and I dropped it.

I think I'll try doing it daily and see if that makes a difference (or if that proves to be too much to recover from along with lifting).

Post: #18

Thanks for the advice guys. My flexibility is really shit and the stuff here seems like a good resource!

Post: #19

(12-12-2013 12:48 PM)Kid Strangelove Wrote:  Thanks for the advice guys. My flexibility is really shit and the stuff here seems like a good resource!

You also want to eat foods that are abundant in both:
*sulfur (arugula, pumpkin seeds, garlic, onions, mustard greens, cabbage, radishes, watercress, spirulina, etc.)
*silica (powdered or fresh oat grass/oat straw, young horsetail [powdered or tea], cucumbers, tomatoes, nettles (fresh or powdered), nopal cactus, romaine lettuce, etc.)

These minerals have been shown to greatly improve flexibility, as they help to de-calcify the tissues; calcification of the joints and tissues is a primary cause of inflexibility. They also help to build more youthful collagen and connective tissue.
I consider these minerals essential for improving flexibility.

I suggest also supplementing with MSM (sulfur) and silica to help to improve your flexibility.

Post: #20

Crossfit really stresses flexibility along with every other aspect of fitness. They're Nazi about form and you can't pull off some of the form without being limber. My arch enemy was the way they wanted me to do the front sqats. Along with that they are also big unto diet. I swear its a cult but its a cult that makes you stronger, better looking, and healthier by their practices and Im pretty sure they aren't holding weapons and stinking kool-aid.

Post: #21

Www://Crossfit.com

Post: #22

(12-05-2013 06:25 PM)Texas_Tryhard Wrote:  I've been hitting the gym a lot harder and also been rock climbing. However, I've noticed I have serious problems with flexibility (which is stupid for a 24 year old). Specifically, I have issues with some of the more difficult rock climbing routes and also tend to feel a huge amount of tension in my joints when attempting to exercise at my full range of motion.

I'd like to work on this, and am wondering if any of y'all have advice as to yoga. First of all, is it effective? I always see a ton of women in the yoga classes at my gym, which makes me weary, as a lot of them aren't in good shape. Second, does anyone know of a more effective method to increase flexibility as compared to yoga?

I'm a rock climber, and I also do a lot of yoga.

You should 100% be doing yoga if you want to improve at climbing. I'm able to do a lot of big moves that a lot of people can't do, because I'm flexible. Yoga will also improve your breathing. If you're about to go for an intense dynamic rock climbing move, breathing properly will help.

Don't listen to these jabronis talking shit about yoga.. they clearly haven't had good instructors. Try it out for yourself and experience the benefits.

Post: #23

Thanks for all the advice everyone. I'm going to start attending yoga classes at my gym three times a week. I'll report back in a month and may continue to 2/3 months if there's interest. I'm going to actually measure flexibility in some quantitative terms (angle at which I can bend my back, etc) and see if I see an improvement, as well as more qualitative measurements (how I feel working out, improvement in breathing, etc).

PS: Travolta, how often do you go to yoga classes? Is 3 times a week appropriate? I rock climb 2 days a week and do other workouts 4 days. I was planning on doing yoga after my other workouts/on my rest day.

Post: #24

(12-17-2013 02:34 PM)Texas_Tryhard Wrote:  Thanks for all the advice everyone. I'm going to start attending yoga classes at my gym three times a week. I'll report back in a month and may continue to 2/3 months if there's interest. I'm going to actually measure flexibility in some quantitative terms (angle at which I can bend my back, etc) and see if I see an improvement, as well as more qualitative measurements (how I feel working out, improvement in breathing, etc).

PS: Travolta, how often do you go to yoga classes? Is 3 times a week appropriate? I rock climb 2 days a week and do other workouts 4 days. I was planning on doing yoga after my other workouts/on my rest day.

Lately I've only been doing yoga twice a week. 3 times a week on a good week. Ideally you should go every day, but this isn't realistic if you're doing other things too. Personally I strive to go 3x/week, but I still get benefits if I only go 2x. 1x is better than nothing, but it's really not enough. I also separate workouts (climbing) from yoga and do them on separate days.

Post: #25

Get the book 'Becoming a supple leopard'

http://www.amazon.com/Becoming-Supple-Le...1936608588