Printable View
I know this isn't a fitness forum but I see everyone doing butterfly stretches for jiu Jitsu (including Eddie). When I do it, it just hurts. It doesn't have the good stretch feeling other stretches do, instead it just hurts my knees and hurts to walk afterward. Anyone else have this problem? Are there any alternatives for jiu jitsu?
I have bad knees too and there are a few stretches that hurt my knees when I stretch also. There is another stretch that I do that stretches the same muscles as the butterfly and is actually more intense. It is called the frog stretch and I would post a video on here for you if i was smarter with computers but I'm not so just go on you tube and type in the frog stretch and you will find a bunch of vids on there. Just remember when you are doing this stretch to go slowly and be careful because it is intense and it hurts. One thing I like to do differently than the stuff you'll find on you tube is to put my feet against the wall, that way I can't slide back and I get a better stretch. You'll see what I mean. I hope this helps.
Okay I'll check it out ! Thanks a lot, much appreciated
Here's a video of it. I'm actually going to try it out tonight. Looks like a good idea. Oh and I posted this one because it much more fun to watch then a guy doing it. ;)
http://www.youtube.com/watch?v=O1x7PH9S_Aw
Okay, was actually going to drop in and let people know how I've been doing. Can almost do full butterfly now and touch my forehead to my feet. First things first. Work out! Make sure you are strong enough to be doing the stretches in the first place. You'll see a lot more gains then. Also work your stretches bottom to top.
Hamstrings first. Stick your leg out to side, reach for your foot, engage your upper thigh and flex your foot towards you and you should feel a burn. At that point relax into it and flex into it a little more and it should give a bit more. What most people make the mistake of doing is pulling and pushing on shit that is still tight. That isnt stretching! You gotta stretch out one muscle group while contracting the other. In this case you are stretching out the hamstrings/lower leg and contracting the upper thighs/foot. When you get to the point that you can reach your foot. Cup it! Don't pull. The whole point is to feel that burn eaise out. If you immediately feel it and your leg shakes then your overdoing and your body will hit the bracks.
You should be holding all these stretches for 12 seconds at a time and at least 10 each side
I wouldn't listen to a word that woman says
1) Its Adductors, not Abbductors.
2) They are on the insides of your thighs, not the outside.
My apologies! Hit enter to soon. This computer is wonky. As for the butter fly stretch. You won't be able to tuck your feet in and push your knees to the ground. At least not right away. The whole point of the stretch is to be able to tilt your hips and butt forward and touch the ground while your feet are still cupped underneath you. With that in mind. Don't be one of those dudes grabbing their feet and leaning forward with their back arched. Looking like they are trying to pull their feet up to them. Lol that isn't how it works.
To get a good butterfly stretch all you gotta do push your feet lightly against each other, tilt and rotate your butt and hips up and forward while letting your knees raise so your inner thigh muscles can resist and control you going foward. It also helps if you blow your air out and flex your stomach. Gets a few more inches into your stretch and gives you the right posture so gravity takes over.
Then once your good and loose after a few weeks doing stretching religiously you can start to get your knees to the ground. It is a slightly different motion I've found. You wanna flex and tilt your hip the other way and lightly push on your thighs against a wall to keep posture. Also! You will feel somewhat funky after you do ten of each on each side! That goes back to what I said before. When you stretch something your contracting a opposing group. If your doing the butter fly stretch and leaning forward. Do a cat stretch or that stand on one leg upper thigh stretch to get yourself back in alignment.
The more you leap frog and stretch and contract these opposing muscle groups without over stretching. The more gains you will start to see and get out of it.
Ive played lacrosse and hockey through all my teens and lacrosse is a much rougher game everywhere on the body . I played it mostly on concrete and in arenas and it's very sore on the knees. I'm only 22 in great shape and have some knee problems but i finally figured out a way to do the butterfly stretch after about 2 months of not knowin why it only hurt my knees. This may help you dui man... Its such a simple solution too... Try it with your back against a wall... I read it up somewhere online. It finally isn't hurting AT ALL and is targeting my groin where it should... I was so surprised when I did it. You can keep doing the frog stretch if you prefer it but try e butterfly stretch while keeping your back straight against a wall pull your feet into your groin and slowly push your knees down till you feel it in your groin area. Let me know if it helps or still hurts your knees. I'm actually ecstatic I figured it out and can get a good stretch in before jiu jitsu and on the off days.
Gator you and I are in the same boat my man. Did you play box lax In Canada. I've been a hockey player all my life and my hip flexibility is for shit on my left side. Just keep at it and it'll come. Don't get over zealous on the stretching or you'll fuck yourself up man.Quote:
Originally Posted by gatorrrrrrrrr
No stretch should cause ANY discomfort, and ESPECIALLY not pain in your knees regardless of the most limited flexibility. There is something wrong with the body positioning, kinetics, and or form of the stretch in question. You should really never even FEEL a stretch in your knees with exception of pressure caused by the surrounding major muscles in contraction.
Regarding the confusion over the video in question: As Herzog said, there is not a muscle group known as hip abductors, just adductors, on the inside. However, there is the motion of Hip abduction, being the femur moving outside the medial plane of the body, opposite of adduction. This is primarily controlled by your glute muscles as opposed to a specific group of 'abductors'. That being said, the stretch in the video will target muscle flexibility of your glutes, psoas and iliacus, and improve your abduction flexibility - ability to do the splits, much more than it will target your hamstrings and adduction flexibility: ability to butterfly.
Adduction and Abduction are movement exercises. not to be confused with adductor muscles specifically. but i don't really know the details. i use the thigh master machine at the gym. squeezing in. pushing out. really helps your hip strength. you become more flexible contracting you muscles (PNF) people tear their acl/mcl because they have weak hip muscles. puts all the stress on ligaments.Quote:
Originally Posted by Chris Herzog
i think "stretching" can hurt people. you want elasticity not flexibility. not to argue over semantics, but don't do anything that hurts. "stretch into the tension not through it"-if that makes sense. you might be pulling on something that doesn't want to stretch and doesn't need to. you should really read up on knee/leg anatomy. weighted exercises like squats and PNF stretching and joint mobility exercises, and palliates can help. i was blessed with double lotus. but some people are never going to be that flexible without side effects.
This book is pretty interesting (but not complete). It contradicts common knowledge of stretching, lactic acid etc..
http://www.amazon.com/The-First-20-M.../dp/1594630933
Yeah I played lax up till last year junior A on the Victoria Shamrocks for box lacrosse but I just aged out at 21 and didnt wanna play senior.. theres no mone or anything in it and theres a lot of travelling as there's only 2 teams on the island I'm from so a lot of fetty rides.. Plus I wanted to do something else instead so I found jiu jitsu which a lot of friends were doing. I played ice hockey rep till midget (19) now I just play lax with friends and roller/floor/street hockey with friends about once or twice a week. Nothing competitive I'm really just focusing all my competetive energy on jiu jitsu. How bout you John? You played lax or hockey before bro? Or do you still at all?
I mean did you play lax? Where about did you play hockey?
Ferry rides* uhhhh I need to start previewing posts when writing from an iphone
I played on Van Island for the Cowichan Capitals. Did you know Tyler Matheson, played against him while he was in Victoria playing for the grizzlies that guy was an animal. And I played field Lax here in the statesQuote:
Originally Posted by gatorrrrrrrrr
Hahahaha yeah man... We're pretty good fiends I'm like best friends with Mike Hammond too did you know him? He was BCHL leading scorer his last year on the Capitals but is now playing in Ontario for lakehead university or something. I played with both of them in bantam but they were way better then me. How bout Tyson Barrie? I played with him in minor on the AAA team... Never was friends wih him but he's in he NHL now on the avalanche.
Tyler went to the Capitals for a year or two along wih Mike Hammond dunno if you played with them, they were born in '90.. Are to. Canadian or did you move her to play in the BCHL?
Yeah Hammond was on the squad when I got traded, and Matheson I think came the year after. No I'm from Chicago Born and Raised. Just had an opportunity to play out there and took it. Small fucking world...
Sick more Americans need to get into Hockey, baseball and basketball is so boring to me
For sure i totally agree. I wish box lax was more popular here in the US at the Junior level.
That is not what she refering to at all. Listen to her at about :24in. She specifically called "Adductors", "Abbductors". And she was wrong on where the muscle even is. You may not know the details, however I do.Quote:
Originally Posted by rock d