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Hey Guys, it's Nate!
I've been wondering if anyone has some good stretches, or ideas they could post on improving flexibility for Rubber Guard and the Twister. I'm training about 3-4 days a week, and my 10th Planet hasn't had much room to expand since I've been having a rough time improving flexibility lately. Any posts from Eddie himself would also be a great help. Let's keep evolving guys!
- "the Musickal"
There are ton's of great stretches to use, but in my opinion, Yoga has really helped me with my RG. Im a fan of the P90x XYoga, and the Xstretching program with that set.
I'm unfamiliar with XYoga. Did that come with the P90x program, or was it something you needed to get seperately? Let's keep this thread alive guys...and possibly gals.
http://www.youtube.com/watch?v=6fI6kDwSGwI
This video helped me out quite a bit man
Have you started with the stretches in Mastering the Rubber Guard book? Great place to start. I also like Ryan Hall's series up on you tube. It's not 10th Planet specific of course, but still good stuff.
http://www.youtube.com/watch?v=fwcOdkjXGTU
No its part of the program, its like the 4th dvd in the set, I like the whole set minus the Kenpo X, but whatever floats your boat.
That's just the first one. He covers about everything.
Put your foot up against the wall with something to lean back on. Climb your foot up the wall as far as you can as if you were doing a side kick. Hold it then do the other side. Do that all the time. As far as the upper muscles go grab your foot with opposite hand and just press it against your chest. Do that all the time. Get two pieces of news paper and a chair. Put the two pieces of news paper under each foot and do the splits as far as you can go holding the chair so you don't rip out your groin. Do that all the time. If you really want high kicks then you gotta have some leg strength in your hamstrings, quads, and glutes. I suggest doing the Bill Wallace kick exercises. All this will help with Rubber Guard. Do it.
Excellent stuff guys. I'm gonna have to try them all out as often as possible. Once again, let's keep this thread as fresh as we can and update often!
Start with your basic stretches and work your way up. Don't strain your stretches. Flexibility is a gradual thing. I started with the basic sit on the floor, spread your legs, and lean forward. Keep your back straight and lean from your hips. Get to where you can put your elbows on the floor. That stretches your inner thighs and your hips a bit. Also your basic butterfly stretch is awesome. Lift up on your feet with both hands and push down with your elbows and pull your feet as far in as you can. A great rubber guard stretch is to sit down and pull your shin as far into your chest as you can (it helps to put your left foot in your right elbow and hug your knee like you are in New York). Work on it until you can put it on your chest right under your neck. The biggest thing is just to work on it. Stretch whenever and wherever possible. When you're at home cooking a 2 minute tv dinner, stretch while you wait for it to cook. Anytime you sit down do whatever stretches possible.
Sorry for the novel. :P I hope it helps.
Those all sound great Heidi, thanks for the tips
I wanted to bump this bad boy, figure it might be a good idea to freshen it up. I saw a post on Dubl Lotus while I was scrolling earlier, anyone got good ideas to help with DL?
That part is so crucial. I thought I could lean all the way to the floor, well I can if I'm torquing my lower back, which probably contributed to some of my back problems. With my back straight, I can't reach nearly as far as I thought I could demonstrating my real hip flexibility. Great advice.Quote:
Originally Posted by Heidi McCreery
Get your hands on the P90X-YogaX and P90X-Stretching... It's freaking awesome and you'll put in some serious stretching time. Listen to others on here and stretch every chance you get!
Hey guys aside from all of the great ideas that have been shared thus far I just wanted to throw in a few more ideas.
I run the beginning of all of my classes like clock work... 12-15 minutes cardio followed by 5-10 minutes of dedicated GROUP stretching. I lead and run through the following stretches single leg ham stretch L/R, Crazy knee stretch L/R, split/ham stretch to center, lotus, split/ham stretch to center again. Triangle stretch L/R, Plow w/ half lotus L/R, S-mount stretch L/R,
rubber guard/heal hook stretch, legs together toe touch, cat stretch, cat/cow... Thats it. I believe the key is warm up and consistency. I personally do the same stretch routine AFTER class as well. On Monday, Wed and Friday I also do Yoga and Stand-up before 10th Planet so I get 3x as much on those days
I stretch alot... ;) Add in some stretches before bed (a requirement for me) and upon waking up and you'll make it there in no time :)
If I were you, I would be careful in reading these posts.
I am a Yoga Alliance RYT Registered Yoga Instructor. I went through a rigorous training to get certified as such, anatomy being a huge focus of my training.
Do dynamic stretches, not static and get to an actual yoga class with a certified instructor. Alignment is key. Just because you can do a stretch improperly a few times and not get hurt, does not mean that that is gonna last forever. You will eventually get injured if not practicing with proper alignment.
If you want good flexibility, you can't cut corners. Train your flexibility like you would your BJJ, strength and conditioning, and mental game. Do it with someone who knows what they are talking about and put in the work.
Exactly, you can't look past Yoga for flexibility. Static stretches are actually bad for you and can cause serious injury, whereas dynamic you are keeping the body moving and it's also great for dexterity. I always try to arrive to class early so I can get 10 minutes at least of repeating a VinyasaQuote:
Originally Posted by Jason Eisner
pilates is not bad for you either
Pilates is really basic stuff though, seriously, Yoga is better than anything.
Yoga is good but if you want crazy flexibility then you really need to also develop and stretch your kicking muscles. Stretches that I did in Taekwondo for years as well as yoga has led me to becoming alien flexible. Being able to do the vertical splits is something that requires lots of leg strength especially if you were born unflexible with stiff joints (like me and most of you). So the exercises I listed is what Koreans do as well as most Karate Black belts who are known for their competition kicking. I say we post pics of our flexibility like foot behind the head etc etc. Be a cool thread.Quote:
Originally Posted by Jason Eisner
If you are doing Karate sequence stretches...aka...something like kicking up to a spot on the wall, holding for a fraction of a second and then releasing, well...that would roughly be considered dynamic stretching. It isn't a type of dynamic stretching I would do cold, but that is just me.Quote:
Originally Posted by Don Blankenship
Dynamic stretching, to put it in plain terms, uses acceleration, speed of movement, or momentum and active muscular effort to bring about a stretch . Like kicking would, in a sense. Unlike static stretching, when doing dynamic stretching the end position is not held. So if you were going to do Karate kicks to bring about improved flexibility, which it certainly could, I would suggest kicking for a period of time at a height that is not your max, in order to warm up that area of the body first, then you could start to test yourself a bit, but keep it dynamic.
By the way, I can put both of my legs behind my head, but I would never do it cold and just because someone can do something like that, doesn't mean that they can do it properly. I'll give an example. When you are very young and you stick your legs behind your head, you might get away with improper alignment, or torquing joints without feeling any pain. However, over time, that will cause injury. That is why I suggest doing yoga with an instructor, or a DVD which stresses proper alignment along with a killer workout.
Hope that helps.
Like Abraham Lincoln said, ""Be sure you put your feet in the right place, then stand firm."
I know this video has been posted on other flexibility threads but I figured I'd add it here because after I watched it I spent 6 months stretching for about an hour per day and went from being quite inflexible to being able to get to the lotus without my hands (and standing on my head), my knees are almost to the ground in the butterfly, and I can put my foot to the back of my ear (im guessing im a few months away from putting it all the way behind my head). Hope this helps...
http://www.youtube.com/watch?v=OktcKhtMQ88
this is one of my favorite eddie vids
Hey Jason, could you possibly give us (or just me, if no one else is interested) a sample of dynamic stretches you would do to work that flexibility? I just picked up the P90X Stretch and XYoga DVDs from a friend like Coringao recommended but I'm not sure what kind of results to expect.
birkahm (very famous yoga master) does his streces in a heated room..(over 100 degrees) says it loosens the muscles and will help your streching even faster....
I think that those stretches are all you have to do really...just do them whenever you have the chanceQuote:
Originally Posted by michael craig
they cover alot...id still use some other streches just to be well rounded
I just wish I could come up with a better stretching routine. I stretch for a maximum of like 20 minutes a day, then after that I'm like "well damn I'm bored". I hear you guys talking about hour long stretch seshuns. You gotta let me in on your secrets
ive just started the p90x program i'll let you all know how it goes i'm a 130 kilos and starting at a school in jan so 3 months
Hey Nate,
On the last site, some one threw up a pretty good post about Double Lotus from YogaGarden on YouTube.
They have quite a few clips on yoga, and they're all nice and simple (not implying anything, they're just easy to watch...unlike anything from Scott Sonnon:))
Here tis.
http://www.youtube.com/watch?v=USAeDzIbM5M
Check out their channel.
Goku FTW
I made a thread so everyone could post pic and vids of themselves showing little flexibility tips or to show off something cool that they do http://www.10thplanetjj.com/threads/...=7062#post7062
Big dudes who claim they can never be flexible, eat your heart out:
http://www.10thplanetwatch.com/wp-co...at-300x213.jpg