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On the Ice => Off-Ice Training for Skaters => Topic started by: sarahcatherine on July 23, 2011, 02:45:54 PM

Title: for all the unflexible skaters out there... :)
Post by: sarahcatherine on July 23, 2011, 02:45:54 PM
this is the first topic i've ever posted :)

some of you might not even care about this, but for those that do :)
i have TERRIBLE (aka NO) flexibility, so now ive set a goal: to get at least one of my splits by december 1st :)

i'm making a blog about my flexibility progress, because i'm hoping that if some other skaters/dancers/gymnasts/etc are watching my progress, i'll be super motivated to keep at it! i'll update with pictures and posts :) this is the blog:

http://bladebunny.blogspot.com/ (http://bladebunny.blogspot.com/)

if any other unflexible people are interested in trying to reach the same goals as me... let me know :) and do you guys think this is a good idea?
Title: Re: for all the unflexible skaters out there... :)
Post by: jjane45 on July 23, 2011, 06:06:51 PM
Good luck on achieving your goals!! Do not rush, and ALWAYS warm up properly!

Indeed, I really want to achieve better flexibility but just routinely slack off stretching. I was once very close to the full split but recklessly injured myself. About a year and half later I am again approximately one inch away from the ground, but the spiral position still needs a ton of work.

PS: feel free to post your progress here too!
Title: Re: for all the unflexible skaters out there... :)
Post by: sarahcatherine on July 23, 2011, 06:12:44 PM
thanks so much! i wish i was an inch from the ground, haha (: my "splits" attempts are embarassing, but that's whats motivating me so much. (:
Title: Re: for all the unflexible skaters out there... :)
Post by: Sierra on July 23, 2011, 10:00:11 PM
Keep trying! :) It took me over a year (yes, more than a YEAR) of faithful stretching to get a split for the first time. Then the very next day, I was thrown from a horse, hit the ground hard on my back, and lost all of my flexibility due to muscle trauma. A couple of months later, I'm 2-3 inches off the ground in both splits. I hope I get them soon!
I like your blog. I will be reading it regularly ;D
Title: Re: for all the unflexible skaters out there... :)
Post by: sarahcatherine on July 23, 2011, 10:08:16 PM
ahh thank you! i've been stretching off and on for the past year or so, but i hardly see any progress so i lose motivation ): i'm hoping that having other people watching my progress will inspire me, haha (:
Title: Re: for all the unflexible skaters out there... :)
Post by: skatingpasty on July 24, 2011, 08:21:21 AM
It's great to know that I'm not the only really unflexible skater out there haha...but I have to say my flexibility has improved as I progressed more in skating.

I think this time last year I couldn't touch my toes..seriously! Now I can grab my ankles and pull my head to my knee...yey
I haven't got my splits yet but my terrible split attempts (that looked nothing like the splits, bent knees all that) have now improved and I am now an inch away from the ground.

I finally got a biellmann-ish position...again I couldn't even get my foot passed my lower back..my spirals were terrible...not anymore :D


I'll be reading your blog regulary, good luck, you'll get the flexibility you deserve...be determined to get it and try not to give up...even when all your motivation goes :P

Wouldn't it be great if all skaters were born as flexible as Sasha Cohen :)
Title: Re: for all the unflexible skaters out there... :)
Post by: sarahcatherine on July 24, 2011, 12:02:20 PM
skatingpasty, I am exactly the same way (: I can only touch my toes after stretching for like 15 minutes... it's pathetic! But hopefully I'll improve :) And while we're at this, haha- does anyone have any really good stretches for back flexibility? (:
Title: Re: for all the unflexible skaters out there... :)
Post by: sarahspins on July 24, 2011, 12:32:38 PM
does anyone have any really good stretches for back flexibility? (:

Get a stretch out strap (http://"http://www.amazon.com/gp/product/B00065X222/ref=pd_lpo_k2_dp_sr_1?pf_rd_p=486539851&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=B000UQ3UHY&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=0DVT6E0BRMTGFTJ63CTY") :)  It's really helped my stretching immensely - I can get into positions and pull to stretch more easily than without it.
Title: Re: for all the unflexible skaters out there... :)
Post by: sarahcatherine on July 24, 2011, 01:07:13 PM
Get a stretch out strap (http://"http://www.amazon.com/gp/product/B00065X222/ref=pd_lpo_k2_dp_sr_1?pf_rd_p=486539851&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=B000UQ3UHY&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=0DVT6E0BRMTGFTJ63CTY") :)  It's really helped my stretching immensely - I can get into positions and pull to stretch more easily than without it.

Ahh the link doesn't work :( Do you mean like a Maxiflex?? Cause I've wondered if those are actually effective :)
Title: Re: for all the unflexible skaters out there... :)
Post by: emilayy on July 24, 2011, 01:35:23 PM
i definitely consider myself an unflexible skater. i can touch my toes, and my spirals are above my head, but not by much. i would LOVE to have a really nice, fast i-spin or a biellman. but my flexibility is lacking. oh and my laybacks suck because my back is verrrry unflexible.
Title: Re: for all the unflexible skaters out there... :)
Post by: Skate@Delaware on July 24, 2011, 01:43:19 PM
I have a Maxiflex, but I find that I use an adjustable yoga strap more often (it's more portable, no door necessary).  A very good warmup is essential! And strength is another component of flexibility as well.
Title: Re: for all the unflexible skaters out there... :)
Post by: JHarer on July 24, 2011, 04:18:26 PM
Count me in the inflexible group. I stretch very thoroughly before each lesson, after every workout and take yoga every Thursday. All that and I still cannot do the splits.
Title: Re: for all the unflexible skaters out there... :)
Post by: sarahspins on July 24, 2011, 04:37:17 PM
Ahh the link doesn't work :( Do you mean like a Maxiflex?? Cause I've wondered if those are actually effective :)

No, it's a flat strap with loops.... it's used a lot in physical therapy, but it's very handy for stretching.  Just google stretch out strap and you'll find it :)
Title: Re: for all the unflexible skaters out there... :)
Post by: irenar5 on July 24, 2011, 06:08:08 PM
Maxiflex is not really worth the money.  A yoga strap or leather  belt works very well!
Title: Re: for all the unflexible skaters out there... :)
Post by: sarahcatherine on July 24, 2011, 06:54:16 PM
Thanks everyone! I'll be sure to try the stretch out strap! Would a scarf have the same effect if i just tied it around my foot?

Also, if I do want to reach that goal, should I be stretching more than once a day? Right now I stretch for like 20 - 30 minutes right before I go to bed. Is that good? I just feel so sore right now that I kind of have to force myself to stretch! But I absolutely will not give up this time, been there too many times! Haha :)
Title: Re: for all the unflexible skaters out there... :)
Post by: Query on July 24, 2011, 07:22:28 PM
To the original poster:

Based on your picture, you don't have terrible flexibility at all in your back. I'd guess you are more flexible there than "normal" people. On the other hand, a skating forums might not be a good place to look for a lot of normal people.

And no one who has any real possibility of getting a full split can be considered normal or inflexible relative to the majority of humanity.

Hope you achieve your goals, and that you don't go so far that you tear something or destabilize a joint. Maybe a good sports Physical Therapist, Certified Physical Trainer, or physician who specializes in sports medicine could help you judge whether you are going too far too fast? At the very least, talk to your coach?
Title: Re: for all the unflexible skaters out there... :)
Post by: Isk8NYC on July 24, 2011, 07:25:59 PM
I think a head scarf would be too short; a neck scarf would be okay. 

It will stretch much more than the maxiflex and the stretch band.

Just be sure to pull up gently and have something nearby to use for balancing so that you don't fall.

I have a MaxiFlex, which is fine, but I don't like the way it attaches to the foot.  I'd rather use a band that I can let go of if I lose balance, so as to get both feet on the ground and prevent a fall.  With the Maxiflex, your free leg isn't really free to move, even when you let go, because of the tension clip on the strap. 

However, it does make it less likely for you to strain your shoulder or upper back, which can happen with the belt/strap/scarf.
  The latter requires the shoulder/arm to pull that leg up and extends beyond your normal reach.  I guess if you warm up properly, including the shoulders and upper body, you'll be okay.
Title: Re: for all the unflexible skaters out there... :)
Post by: jjane45 on July 24, 2011, 07:27:52 PM
To the original poster:

...a skating forums might not be a good place to look for a lot of normal people.

Roll eyes
Title: Re: for all the unflexible skaters out there... :)
Post by: sarahcatherine on July 24, 2011, 08:00:51 PM
Based on your picture, you don't have terrible flexibility at all in your back. I'd guess you are more flexible there than "normal" people.


Really?? I feel like I can hardly arch my back at all!! But I suppose that's good to know! If that's true though, where do you think my problem is?? I know I have hardly any hamstring flexibility, but as for catch foot/biellmann stuff, what else is required? Looser hips??
Title: Re: for all the unflexible skaters out there... :)
Post by: Skate@Delaware on July 25, 2011, 09:12:03 AM
The Maxiflex is nice in that you can stay in one position...then crank up to the next...however, I feel that sometimes this can be counterproductive. For short bursts of stretch (not bouncy tho) it works great. But you need a door. And I put a chair nearby for balance. And you have to be sure that no one is going to OPEN the door lol!

Using a strap is good, cheaper as well, more portable. A long scarf works, but don't tie it around your foot-make a loop and a knot that your foot can slip through so you don't cut off circulation.  ;D

for more info on stretching see: http://www.exrx.net/ExInfo/Stretching.html (http://www.exrx.net/ExInfo/Stretching.html)  (there's other stuff on that site as well). 

Pavel Tsatsouline of Dragon Door has a great book, Relax into Stretch that also has great stretches in it. (I have this book). http://www.dragondoor.com/shop-by-department/books/b14/?F_ActivityBoostId=584 (http://www.dragondoor.com/shop-by-department/books/b14/?F_ActivityBoostId=584) It uses a variation of PNF facilitation. Hmmmmm, I need to drag this book out and start using it again.....
Title: Re: for all the unflexible skaters out there... :)
Post by: sarahcatherine on July 25, 2011, 12:54:14 PM
Thanks so much! I'm already seeing a bit of progress which is really motivating! :) I'm going to the library tonight so I'll definitely see if I can check out that book!
Title: Re: for all the unflexible skaters out there... :)
Post by: rosereedy on July 25, 2011, 04:17:36 PM
This is a very good thread.  I would like to try the strap thingy soon. 
Title: Re: for all the unflexible skaters out there... :)
Post by: Sierra on July 25, 2011, 09:55:00 PM
Also, if I do want to reach that goal, should I be stretching more than once a day? Right now I stretch for like 20 - 30 minutes right before I go to bed. Is that good? I just feel so sore right now that I kind of have to force myself to stretch! But I absolutely will not give up this time, been there too many times! Haha :)
I stretched once a day for a long time, but then my progress kind of really stagnated for a few months, and at that point I started stretching 2 or 3 times a day. Then I started progressing again. So if you feel like your progress has stagnated, start stretching twice a day.

If you're not motivated one day and just cannot get yourself to stretch, go on YouTube and find a video of figure skating spirals. I find that after watching a video of I-spins, Y-spirals, Biellmanns and high spirals, I'm much more motivated. Sometimes I watch cheer/gymnastics videos, too.

Really?? I feel like I can hardly arch my back at all!! But I suppose that's good to know! If that's true though, where do you think my problem is?? I know I have hardly any hamstring flexibility, but as for catch foot/biellmann stuff, what else is required? Looser hips??
Hip flexor flexibility is required (for both Biellmanns and splits). This is what you should feel stretching in your inner thigh area of the back leg in a split.
This is a hip flexor stretch:
http://www.ucs.louisiana.edu/~rxk4247/hip-flexors-600x393.jpg

Focus on pushing your back hip down. Ideally, for splits, you want your upper thighs to be a straight 180º in this stretch. Once down in a full split, you lean back over your back leg to stretch the hip flexor further for a Biellmann.
Title: Re: for all the unflexible skaters out there... :)
Post by: sarahcatherine on July 25, 2011, 10:33:22 PM
I stretched once a day for a long time, but then my progress kind of really stagnated for a few months, and at that point I started stretching 2 or 3 times a day. Then I started progressing again. So if you feel like your progress has stagnated, start stretching twice a day.

If you're not motivated one day and just cannot get yourself to stretch, go on YouTube and find a video of figure skating spirals. I find that after watching a video of I-spins, Y-spirals, Biellmanns and high spirals, I'm much more motivated. Sometimes I watch cheer/gymnastics videos, too.
Hip flexor flexibility is required (for both Biellmanns and splits). This is what you should feel stretching in your inner thigh area of the back leg in a split.
This is a hip flexor stretch:
http://www.ucs.louisiana.edu/~rxk4247/hip-flexors-600x393.jpg

Focus on pushing your back hip down. Ideally, for splits, you want your upper thighs to be a straight 180º in this stretch. Once down in a full split, you lean back over your back leg to stretch the hip flexor further for a Biellmann.

Thank you! I do this as well... especially watching videos of Sasha's spirals is incredibly motivating. (: I wish I had started stretching so much earlier!
Title: Re: for all the unflexible skaters out there... :)
Post by: Doubletoe on July 26, 2011, 08:02:05 PM
Hi, Saracatherine :)

Just wanted to encourage you and let you know it is absolutely possible.  The most important thing is to hold each stretch for 30 seconds in a correct position (30 seconds with a stopwatch, not counting to 30 as fast as you can, LOL!).  Don't push until it hurts, just get to a position where you can *maintain correct form* and you *feel a stretch* and hold that for 30, taking slow, deep breaths.  Then go a little deeper and hold that position for another 30 seconds.  Stretching for 30-45 minutes 4-5 days a week for a year gave me my forward splits in both directions for the first time in my life in my 40's, so that's proof that persistence and patience pay off. :)

The main stretches that got me my forward splits were these:

- Seated hamstring stretch:  http://blog.hhchiro.com/wp-content/uploads/2009/02/stretch-hamstring.jpg (http://blog.hhchiro.com/wp-content/uploads/2009/02/stretch-hamstring.jpg)  Try to touch your belly to your upper thigh so you aren't rounding your back; don't try to touch your head to your knee.  Also, be sure to keep your non-stretching leg in the position shown--bent, with bottom of foot against the inner thigh of the stretching leg.  Hold for at least 30 seconds each time (use a stopwatch).  When you can hold your torso flat down on your thigh for 30 seconds so your face is below your knee, you have enough hamstring flexibility to do a split with that leg in front.  Always stretch your calves before doing this stretch.

- Hip flexor stretch: http://images.teamsugar.com/files/users/1/12981/33_2007/lunge.jpg (http://images.teamsugar.com/files/users/1/12981/33_2007/lunge.jpg)  Also hold for at least 30 seconds.  When you can get your thighs in at least a straight line (preferably a little beyond that) and hold for 30 seconds, you have enough hip flexor flexibility for a split with that leg in back.  I prefer to do this stretch as a "half split" on a low bench with the back leg straight back on the bench and the front leg bent at a 90 degree angle with the foot on the floor.  This is the muscle that will need to stretch even more if you want to do a Biellmann or any split with a layback type position.
Title: Re: for all the unflexible skaters out there... :)
Post by: AgnesNitt on July 26, 2011, 08:14:24 PM
As one of the super-inflexible I'd like to make a report of what has worked for me.

First, warm up. I've found a minimum of a 30 min brisk walk is acceptable, but I prefer 45.

Second I do all my series of stretch3s with a 10 second hold. Then I go back and do them with a 30 second hold.

I also do some stair work  for my ilotibial band which is not relevant here.

I think the rule of good warm up. 10 sec hold followed by 30 hold is worth trying.
Title: Re: for all the unflexible skaters out there... :)
Post by: sarahcatherine on July 26, 2011, 09:05:48 PM
Hi, Saracatherine :)

Just wanted to encourage you and let you know it is absolutely possible.  The most important thing is to hold each stretch for 30 seconds in a correct position (30 seconds with a stopwatch, not counting to 30 as fast as you can, LOL!).  Don't push until it hurts, just get to a position where you can *maintain correct form* and you *feel a stretch* and hold that for 30, taking slow, deep breaths.  Then go a little deeper and hold that position for another 30 seconds.  Stretching for 30-45 minutes 4-5 days a week for a year gave me my forward splits in both directions for the first time in my life in my 40's, so that's proof that persistence and patience pay off. :)

The main stretches that got me my forward splits were these:

Thank you, Doubletoe! i can already do the hip flexor stretch and get my thighs in a straight line (YAY!!) so I'm guessing my problem is all in my hamstrings :( When I sit down with my legs straight in front of me, my legs and back don't even make a right angle. This makes it very hard for me to stretch like that, because if I lean forward, my back is very rounded and I feel like I have to force myself down, which kills my hamstrings in addition to being very tiring, haha. Do you have any tips for this?

I can touch my toes when I'm standing (only after stretching, mind you) but I cannot when I'm sitting, not for more than 5 excruciating seconds, haha...
Title: Re: for all the unflexible skaters out there... :)
Post by: Doubletoe on July 26, 2011, 11:26:03 PM
Thank you, Doubletoe! i can already do the hip flexor stretch and get my thighs in a straight line (YAY!!) so I'm guessing my problem is all in my hamstrings :( When I sit down with my legs straight in front of me, my legs and back don't even make a right angle. This makes it very hard for me to stretch like that, because if I lean forward, my back is very rounded and I feel like I have to force myself down, which kills my hamstrings in addition to being very tiring, haha. Do you have any tips for this?

I can touch my toes when I'm standing (only after stretching, mind you) but I cannot when I'm sitting, not for more than 5 excruciating seconds, haha...

Sounds like you have tight hamstrings and a stiff lower back.  I did, too, and I still have to really work through those problem areas before I can get into my splits.  
What I do first is to stretch out my back by doing this stretch:  http://www.fitness-training-at-home.com/image-files/flexineckandback.jpg (http://www.fitness-training-at-home.com/image-files/flexineckandback.jpg)
Then I do a standing hamstring stretch where I just fold my torso forward and hang down, letting my own weight loosen up my hamstrings for me.  I try to press my belly button to my thigh so that my back is not rounded.
Finally, I do the seated hamstring stretch described in my original post, but with my back against the wall.  That way, I can put one hand on the wall right behind my lower back and push my lower back away from the wall so that I press my belly button toward my thigh and don't have a rounded back.  This helped me A LOT and I still need to do it to loosen up my lower back and upper hamstrings as I work toward folding my torso flat over my leg.  
This is the correct back position as you do a hamstring stretch: http://www.dreamstime.com/seated-hamstring-stretch-thumb3196121.jpg (http://www.dreamstime.com/seated-hamstring-stretch-thumb3196121.jpg)  
This is a bad position (see how her back is rounded and her belly button is far away from her thighs?): http://www.teachpe.com/images/jenny/hamstring_lower_back_stretch.jpg (http://www.teachpe.com/images/jenny/hamstring_lower_back_stretch.jpg)
Title: Re: for all the unflexible skaters out there... :)
Post by: fsk8r on July 27, 2011, 03:29:16 AM
A completely random way of stretching your hamstrings. Try putting your socks on without bending your knee. Having broken my knee a few years ago, I was not allowed to bend the knee for 6 weeks and this was really a challenge the first day. By the end of the 6weeks it was really easy. OK mid-summer isn't necessarily the best time to try this, but I broke my knee in winter and cold feet inspires you to try harder.
Unfortunately, I've not kept it up so I've lost some of the flexibility and I was only flexible in the broken leg, the other side I didn't stretch out this way. But it's a really easy thing to do which doesn't take that much time out of the day to do.
Title: Re: for all the unflexible skaters out there... :)
Post by: CaraSkates on July 27, 2011, 09:02:27 AM
A completely random way of stretching your hamstrings. Try putting your socks on without bending your knee. Having broken my knee a few years ago, I was not allowed to bend the knee for 6 weeks and this was really a challenge the first day. By the end of the 6weeks it was really easy. OK mid-summer isn't necessarily the best time to try this, but I broke my knee in winter and cold feet inspires you to try harder.
Unfortunately, I've not kept it up so I've lost some of the flexibility and I was only flexible in the broken leg, the other side I didn't stretch out this way. But it's a really easy thing to do which doesn't take that much time out of the day to do.

Ha! I discovered that this works too! I'm not naturally flexible but because of skating/dance I can easily reach my toes, etc (not quite to splits...). I had a bad knee injury last fall and had to wear a knee immobilizer for a month. I realized that it was a great way to stretch my weaker side - I would do Y spirals and splits etc in the brace. When I started PT, they told me my left was much more flexible then my right - it had to have been the brace because in 5 years of skating, it had always been the other way around. :)
Title: Re: for all the unflexible skaters out there... :)
Post by: Skittl1321 on July 27, 2011, 12:04:46 PM
I have a maxi-flex and found it to be very helpful, when I used it.  It doesn't help when I don't use it.
After I hurt my hip, I can no longer use it, as I'm unable to stretch in many of the ways it is designed for.  Stupid hip.

If anyone wants it, I'll sell it for 3/4 the retail price, and ship for free (US only)- since most places who sell it don't do free shipping, that's a decent deal.   Of course, this relies on me finding it, but I think I know where it is.

(Pending)
Title: Re: for all the unflexible skaters out there... :)
Post by: sarahcatherine on July 27, 2011, 09:32:54 PM
Skittl, how much is retail price??
Title: Re: for all the unflexible skaters out there... :)
Post by: Skittl1321 on July 27, 2011, 10:41:50 PM
Rainbo has it for $34.95, JenSkates for 29.99 (but it's out of stock).


I really liked it, though you do need a door.  I tried to rig my own, and found that all the rings I used to use as a lever ended up breaking.  It's really well made, and meant to hold the pressure you put on it.

I agree though that for similar stretches (I do them laying down) a yoga strap would do a similar thing.  I don't think I can stretch back spirals with a yoga strap the way I could with maxi-flex.
Title: Re: for all the unflexible skaters out there... :)
Post by: sampaguita on July 28, 2011, 08:28:49 AM
Count me in among the unflexibles. Thanks for sharing this blog with us, it comforts me that I am not the only unflexible skater out there. My arabasque spirals are HORRIBLE, and I'm looking for ways to improve them.
Title: Re: for all the unflexible skaters out there... :)
Post by: Skate@Delaware on July 28, 2011, 10:34:46 AM
How timely---in the September edition of Yoga Journal magazine is a progressive series building up to SPLITS!!!! OMG!!!! I almost fell over when I got my mag in the mail and saw this!

Title: Re: for all the unflexible skaters out there... :)
Post by: fsk8r on July 28, 2011, 11:28:39 AM
How timely---in the September edition of Yoga Journal magazine is a progressive series building up to SPLITS!!!! OMG!!!! I almost fell over when I got my mag in the mail and saw this!



You'll have to share with us all!
Title: Re: for all the unflexible skaters out there... :)
Post by: Skate@Delaware on July 28, 2011, 11:56:57 AM
You'll have to share with us all!
I would love to but not sure if I'd get in trouble (copyright etc) for scanning the pages and sharing.....but I can look at the poses he does as the progression & link to them, the article goes into GREAT detail and I was blown away by the explanations!
Title: Re: for all the unflexible skaters out there... :)
Post by: Isk8NYC on July 28, 2011, 12:17:22 PM
Maybe they have the article online?  You could post a link.


Ooo - found this Charlotte (aka: Standing Split) article
http://www.yogajournal.com/poses/2499
Title: Re: for all the unflexible skaters out there... :)
Post by: fsk8r on July 28, 2011, 02:19:39 PM
Ooo - found this Charlotte (aka: Standing Split) article
http://www.yogajournal.com/poses/2499


WOW! Don't think I'll be doing that by next week... But perhaps this thread will inspire me to keep stretching and working at it.
Title: Re: for all the unflexible skaters out there... :)
Post by: sarahcatherine on July 28, 2011, 02:51:28 PM
Ooo - found this Charlotte (aka: Standing Split) article
http://www.yogajournal.com/poses/2499

Hopefully I'll be able to do that eventually!! I think Charlottes are so pretty!

WOW! Don't think I'll be doing that by next week... But perhaps this thread will inspire me to keep stretching and working at it.

Haha, me either! But I hope it does inspire you! :) This thread has definitely motivated me!
Title: Re: for all the unflexible skaters out there... :)
Post by: AgnesNitt on July 28, 2011, 07:38:23 PM
There's always Yoga Conditioning for Figure Skaters (http://www.usfigureskating.org/content/2008%20Yoga%20Conditioning%20for%20Figure%20Skaters.pdf) from USFSA. I think it's author Linda Ross used to post here, but disappeared from the board a couple of months ago.
Title: Re: for all the unflexible skaters out there... :)
Post by: sarahcatherine on July 29, 2011, 01:29:05 PM
Not sure if anyone will care, but I met my first goal! And not only did I meet it- I doubled it! I was supposed to be able to touch my toes for at least 10 seconds and I can do 20 (: It really doesn't sound like much but I couldn't touch my toes two weeks ago so I'm super excited!!
Title: Re: for all the unflexible skaters out there... :)
Post by: Doubletoe on July 30, 2011, 05:24:08 PM
Not sure if anyone will care, but I met my first goal! And not only did I meet it- I doubled it! I was supposed to be able to touch my toes for at least 10 seconds and I can do 20 (: It really doesn't sound like much but I couldn't touch my toes two weeks ago so I'm super excited!!

Congratulations!!  The important thing is to see progress so you will keep it up! :D
Title: Re: for all the unflexible skaters out there... :)
Post by: karne on July 31, 2011, 06:00:54 AM
Adding myself to the "unflexible skaters" club...

I can't even touch my toes! (If I've been stretching for a while, I can grab my ankles.)

One of my best friends is an elite level gymnast, and she gave me a bunch of stretches, but I have two problems:

1. I slack off stretching because I like to do it at night before I go to bed, and then sometimes I go to bed late, so I forget. (On a long break from uni; my sleep patterns are screwed.)

2. Because of when the best time of day for me to do my stretches (before bed) is, I have issues warming up beforehand. I also have a bedroom (where I do them) that is the size of a matchbox.

Any ideas?
Title: Re: for all the unflexible skaters out there... :)
Post by: Query on July 31, 2011, 03:03:20 PM
I think it helps to first figure out what needs to be stretched.

Try to stretch the way you want, and FEEL what muscles and ligaments are under tension. Trace those muscles as far as you can, maybe look up their names in an anatomy chart, and figure out what exercises use them.

You may discover it isn't really your hamstrings or quads that need stretching! For me, on almost any stretch, I feel the stretch in my inner thigh - I think mostly my psoas. Though that's unusual.

It's important, because it is the muscles that you want to stretch that you need to warm-up (exercise) first. Following someone else's stretch regimen, adapted to their personal needs, may be useless or even harmful. You need to balance the flexibility of various body parts for what you want to do - else all the force is concentrated on one body part, which is easily damaged by accidental over-stretching. I've done that. So work out your own stretch regimen. Consult a Sports PT or Trainer if you are afraid to.

If you can't feel what is stopping your bend, muscles that aren't next to your skin are hard to feel. You may need to do enough exercises on the right muscles to make them sore in order to feel them.

If it feels like a joint (bone or ligament) is stopping you, or if the stretch is in your neck or spine, there may be no good healthy solutions - consult someone medical.

Why would an expensive stretch cord be better than cheap hardware store cord?

Some people's muscles stretch easier than others. 10 or 30 seconds won't stretch me AT ALL. 10 or 15 minutes, re-adjusting things every couple minutes, is about the minimum I need, and most of what I achieve is gone by the next day. IT'S NOT FAIR!, but life never is.

You might look up PNF stretches, but be careful.

I would like a magic pill that gives me the body I want today. Or a machine I can walk into, select the desired body parameters, and push a button.
Title: Re: for all the unflexible skaters out there... :)
Post by: Skate@Delaware on August 02, 2011, 08:00:53 AM
I think it helps to first figure out what needs to be stretched.

Try to stretch the way you want, and FEEL what muscles and ligaments are under tension. Trace those muscles as far as you can, maybe look up their names in an anatomy chart, and figure out what exercises use them.

You may discover it isn't really your hamstrings or quads that need stretching! For me, on almost any stretch, I feel the stretch in my inner thigh - I think mostly my psoas. Though that's unusual.

It's important, because it is the muscles that you want to stretch that you need to warm-up (exercise) first. Following someone else's stretch regimen, adapted to their personal needs, may be useless or even harmful. You need to balance the flexibility of various body parts for what you want to do - else all the force is concentrated on one body part, which is easily damaged by accidental over-stretching. I've done that. So work out your own stretch regimen. Consult a Sports PT or Trainer if you are afraid to.

If you can't feel what is stopping your bend, muscles that aren't next to your skin are hard to feel. You may need to do enough exercises on the right muscles to make them sore in order to feel them.

If it feels like a joint (bone or ligament) is stopping you, or if the stretch is in your neck or spine, there may be no good healthy solutions - consult someone medical.

Why would an expensive stretch cord be better than cheap hardware store cord?

Some people's muscles stretch easier than others. 10 or 30 seconds won't stretch me AT ALL. 10 or 15 minutes, re-adjusting things every couple minutes, is about the minimum I need, and most of what I achieve is gone by the next day. IT'S NOT FAIR!, but life never is.

You might look up PNF stretches, but be careful.

I would like a magic pill that gives me the body I want today. Or a machine I can walk into, select the desired body parameters, and push a button.
Good points; as for the cord, it's psychological..."if I spend a lot of money, it must be good therefore the stretch must be better than using a cheap strap from the local dollar store" type of thinking. More often than not, it isn't....I use whatever is handy.

I have found that you can OVER-stretch a muscle group, sometimes less is more. And sometimes I workout, stretch, go home and use a foam roller, then stretch more...using a roller helps encourage more stretch. Or that's my thinking (and I'm sticking with that  ;D after all, I paid a lot of money for my foam roller tee-hee!)
Title: Re: for all the unflexible skaters out there... :)
Post by: Skittl1321 on August 02, 2011, 08:57:58 AM
Good points; as for the cord, it's psychological..."if I spend a lot of money, it must be good therefore the stretch must be better than using a cheap strap from the local dollar store" type of thinking.

My issue with "homemade" stretch cords over the door is the lever mechanism would break with the pressure.   I jerry-rigged about 10 things digging through my husbands workshop before I finally bought the maxi-flex.  The only one where the ring didn't break was when I used a rock climbing caribeaner- and in that case my cord broke!

For a yoga band though, I've alway used a homemade one (I quilted it...)
Title: Re: for all the unflexible skaters out there... :)
Post by: Sp1nG on August 03, 2011, 01:02:30 PM
I am on an eternal quest to get my splits!  I try to stretch after skating at the rink while my muscles are still warm.  I also find it helpful to use a foam roller to help warm and loosen up when stretching at home.  Another trick is to rest on yoga blocks so you can hold your splits pose for a full 30 to 60 seconds even though you can't go down all the way.  Using that method I went from stacking 2 blocks to using one block. I also found the following article helpful.  It's best to stretch in a progression and end with your split attempts.

http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_7.html#SEC73

Good Luck!

Energy & persistence conquer all things!
Title: Re: for all the unflexible skaters out there... :)
Post by: Doubletoe on August 03, 2011, 01:19:29 PM
I am on an eternal quest to get my splits!  I try to stretch after skating at the rink while my muscles are still warm.  I also find it helpful to use a foam roller to help warm and loosen up when stretching at home.  Another trick is to rest on yoga blocks so you can hold your splits pose for a full 30 to 60 seconds even though you can't go down all the way.  Using that method I went from stacking 2 blocks to using one block. I also found the following article helpful.  It's best to stretch in a progression and end with your split attempts.

http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_7.html#SEC73

Good Luck!

Energy & persistence conquer all things! 

Great advice!  When I was working toward my splits, I remember wishing there was some kind of contraption I could rest on while holding that awkward halfway down position.  I didn't even think of yoga blocks (good suggestion!).  What I eventually discovered was that it really helped to lower my torso forward over my front thigh as I lowered myself into the split position, pushing my weight down over the front leg instead of keeping it in the middle.  Not only did that make it easier to lean on my hands or elbows, but it actually kept me square over my hips and made it easier to finally get all the way down into a split.  Even now, I always go into my split with my chest down over my front thigh, and only raise my torso upright once I am all the way down into a split.   This stretches the hamstring of the front leg first, then stretches the hip flexor of the back leg, rather than straining them both at the same time.
Title: Re: for all the unflexible skaters out there... :)
Post by: Qarol on September 07, 2011, 12:01:01 PM
I have never been very flexible. I had to drop out of ballet when I was 10 because I just wasn't progressing in that area. Yet I have extreme natural turn out (even my coach is jealous). I'm really looking for a regular stretching routine that I can do daily, but I'm so lazy sometimes.
Title: Re: for all the unflexible skaters out there... :)
Post by: Icicle on October 10, 2011, 08:36:43 PM
I must have overstretched my left leg. I really need a good spiral on my left side, so I've been stretching hard. Now my hamstring is really sore. What do you think I should do: keep stretching though more carefully or let it heal? I'm concerned that if I stop stretching for a few days, my muscles will bounce back to where they were. Now I finally see some results: my spiral position on the floor has improved. But it hurts. Any tips?
Title: Re: for all the unflexible skaters out there... :)
Post by: jjane45 on October 10, 2011, 08:47:45 PM
I must have overstretched my left leg. I really need a good spiral on my left side, so I've been stretching hard. Now my hamstring is really sore. What do you think I should do: keep stretching though more carefully or let it heal? I'm concerned that if I stop stretching for a few days, my muscles will bounce back to where they were. Now I finally see some results: my spiral position on the floor has improved. But it hurts. Any tips?

Let it heal for several days. I lost the spiral on my good side for one. whole. year. because of one bad stretching.