Flexibility streatching

[wagon]

This was started on the grappling forum. anyone know of any really good flexibility / streatching programmes specific for bjj / grappling.

i am soooooo unflexible at the moment "even my chiropractor said I'm spectacularly bad!!"

found this dudes site more TMA stuff really http://www.paulzaichik.com/

[tdys]

Do some yoga - lots of bjj classes warm up and stretch with adapted yoga movements. The brazilians do a lot of 'gimnastica natural' which is based on natural movement and yoga.

Get a dvd and do it at home.

[wagon]

My mrs is pretty good at yoga and pilates.

I did a pilates / yoga workout for 20 mins with her. My God totally fucked!!

[Hazard_Hanson]

thomas kurz has a pretty good book about flexibilty and methods on how to improve it

[Alex Gold]

The book is called (click for info) Stretching Scientifically (http://astore.amazon.co.uk/hardcoresp-21/detail/0940149451/203-7673714-5633529)

I am using bands to do a lot of it, which is my own adaptation of the principles.

[wagon]

I have acquired the dvd's from a certain site (the one that doesn't exist)

I'll have a squizz later

[The Natural]

wagon..

any chance u could please hook me up with directions to those dvds...my flexibility is shit and something that i am trying to work hard at the min..a dvd for new ideas would be great..

[Sports-Select.co.uk]

The book is called (click for info) Stretching Scientifically (http://astore.amazon.co.uk/hardcoresp-21/detail/0940149451/203-7673714-5633529)

I am using bands to do a lot of it, which is my own adaptation of the principles.


Ever since Alex introduced me to it I've been all about the banded stretching. It has made a great difference in just a few weeks.

[The Gimp]

Rodney Yee does a DVD for athletes. You can get it through the Gaiam website

[wagon]

Ever since Alex introduced me to it I've been all about the banded stretching. It has made a great difference in just a few weeks.

whats this bands stuff all about then lads. I just happen to have some resistance bands too

[bean]

I follow a routine of warming up by skipping, say 2/4x3 (depending on how many times I have lashed my toes or arms!!) rounds and go through various dynamic stretches and cool down using static ones.

[Sports-Select.co.uk]

whats this bands stuff all about then lads. I just happen to have some resistance bands too

Alex can probably explain the theory better, all I know is you get one hell of a stretch out of it and my flexibiity has increased dramatically.

[wagon]

Alex / SS?? what do you do with the resistance bands?

thanks for the help

[Alex Gold]

We use them for a variation of Kurz' isometric stretching method.

Hard to explain, I will try and get a video.

[wagon]

We use them for a variation of Kurz' isometric stretching method.

Hard to explain, I will try and get a video.

something like this?

do you have to play the gay music though!!!
http://www.youtube.com/watch?v=xt7OdqPHnoc

[Alex Gold]

Sort of - not exactly....still haven't got a video but will do soon!

The way we do them is with longer contractions and stretches.

[scotty666]

paul zaichik, thomas kurz and pavel tsatsouline all teach pretty much the same stuff on flexibility and if you go to a gymnastics gym you will see the exact same stuff. i did gymnastics for 6 years and had to do inense streching sessions everyday and now although i dont do gymnastics anymore i still strech everyday because of the benifits in grappling and all around mma. Both Thomas kurz and paul zaichik go over the top trying to explain the streches and make it sound way more complicated than it actually is. and the use of rubber bands is usless really, ask any gymnast, ballet dancer, or contortionist if they used them to get flexible and the answer will be no! all you need is a simple streching plan and stick to it. do dynamic streches before training and static isometric after. also note that doing only static isometric or relaxed streches will increase flexibilty but not muscle strength. so you will be able to do a splt but not a split kick.
i personally strech everyday, i do a round of dynamic streches before my main training and then isometric/relaxed streching after. but the key is to keep it up and never miss it out or try to speed through it.
if you know nothing about streching and dont know what dynamic and relaxed streches to do then i would suggest looking more towards pavel tsatsouline's stuff. he explains it simply and he got all his stuff from russian gymnasts basicly. so its all tried and tested, foolproof really. thomas kurz has a good video called the secrets of streching witch will help you understand more about streching and witch to do at what times of the day and also a good routine to get your legs stronger using weights and bodyweight exercise.

and dont dismiss stuff like yoga because it is very good for all around flexibility and theres always allot of nice girls to look at while your training. i would suggest bikram yoga, ive been doing it for a year and its very good. you do a 40 min yoga session in a room that is heated to 110 degrees. its a bitch but it helps streching as your muscles relax allot more in that sort of heat, it also throws the risk of injury out the window really.

hope this helped

[scotty666]

Thomas Kurz - Secrets of streching http://www.mininova.org/tor/1377426
Pavel Tsatsouline - loaded streching http://www.mininova.org/tor/1422537

if you guys have a demoniod account then go on their and search these guys because there is allot more of their stuff on it. its a private tracker site whitch requires registration but i think the registrations are open this friday.