...They took people in nursing homes and had them doing the splits in less then a month.
The purpose of the study was to show ways of prolonging life. At age 65 many seniors break their hips by falling, if they are more flexible they are less likely to break their hip. Breaking a hip at 65 is considered a life threatening injury at that age.
I have taught many people to do the splits. Many adults cannot believe that after being terribly stiff most of their lives they can now do the front and side splits along with many other stretches.
I tried to out line my method that has worked for my students for 10 years. Long slow stretching. It sounds crazy and it is. I have spent 3 hours stretching and have students that have done the same thing. After a few weeks they are doing the splits. Then they can drop back to the 10 to 15 minutes of stretching that lets them maintain their flexibility.
It's much like weight lifting. To get gains you have to work very hard. But to maintain you don't have to do quite as much.
Do a stretch until you begin to feel main. Breath in through your nose out through your mouth and relax. Wait until it does not hurt and then push out a little farther. Repeat. Do it as long as you want. The longer you spend the faster you will see results. I don't like spending much time on stretching so I prefer to get people flexible quickly and then help them to maintain it.
There is nothing special about stretching. As a matter of fact, I had injured my leg and that kept me from doing the splits. Then I took an office job and basically did not train or stretch for almost 2 years at least not seriously. So I probably had 45degrees when I did the Side split. 1 month later I am now able to do the split again. Legs out chest flat on the floor. It will be a few more weeks before it is comfortable but I did it.
I have retrained myself to do the splits several times due to injuries and simply being lazy and not trying to maintain. it sucks to do it and seems like it takes way to long. But if you really want to be flexible try it seriously for a month. If you haven't gotten much more flexible then you didn't do it long enough each time you stretched.
And this way is a lot safer than Ballistic stretching, or pressing against the stretch when you are maxed out (PNF). I've seen people injured many times from doing stretching this way.
I was having real hamstring problems (doctors said I’d never have full use of my leg again) and I got in a toe touch position and read a book that way. I have never had that type of hamstring problem again.
THE PROGRAM:
First it is important to follow some simple rules if you want to increase flexibility.
1. Stretch after working out to improve flexibility.
2. All movements should be done slowly while stretching.
3. Never Bounce "balistic stretching" you will get gains but it will increase the risk of injury dramatically.
4. Do not force a muscle to go beyond its range of motion.
5. Expect pain but it should not be extreme.
6. If you suffer a pulled or strained muscle rest a few days before attempting to stretch for flexability again.
7. as for times to hold stretch. minimum of 60 unless you get stabbing type pain then stop the stretch or relax it a bit. Hold the stretch as long as is necessary. If you start it and it is hard for you hold for a minute and see if you can increase the stretch, keep trying hold, stretch, hold stretch to work your way down. once you feel you have made sufficient progress for the day you can stop. I'd say 1 to 5 minutes as a guildline but you have to learn to listen to your own body.
8. Breath deeply when stretching, Breath out as you go down into the stretch and continue to breath deeply.
First stretch
Sit on the floor with both legs directly in front of you both feet should be touching. Pull your self down to your knees using your arms. (if this is difficult wrap a rope or belt around your feet and use that to pull down.) Hold position for 5 minutes or until pain subsides. Then pull down until chest is against the knees (or as close as you can). Try not to arch your back. continue this for as long as you want up to about 30 minutes DO not bend knees
Second stretch
Stand place legs together. place left leg behind right and pull yourself down to touch your toes. then switch legs and repeat.
Do not bend knees any more than necessary.
Third stretch
Sit on your feet in the kneeling position. and simply lie back until you are lying on the floor. Do this very slowly until you are sure you can do this with out injury. Hold position until pain subsides and go further down. Hold for 1 to 5 minutes once you are able to lie all the way down on the floor. (if you have knee problems be very careful with this stretch) This stretch have -when hold long enough- a VERY relaxing effect on your entire body.
fourth stretch.
Sit and place both soles of your feet together. pull the feet towards you and push down on your knees until they touch the floor. Then try to put your nose to the floor.
fifth stretch
Sit on the floor put legs as far apart as possible. Place left arm behind you palm flat on the floor put right arm in front palm on floor. Lift yourself and slide your left heel straight out as far as you can. Hold position and place both hands behind palms flat.
Keep back straight and lower down to the middle until chest is flat to floor then go down over the left and right legs. Hold for 5 minutes or until pain subsides. Then swith hands left hand in front right hand behind. Lift and slide the right heel out straight.
Make sure to keep the other leg stationary. Repeat above.
I have gotten people in there 60's down to the spilts this way with in a month. NOTE: after you are done stretching pull yourself backwards and let your legs come together then use your hands to lift them up at the knees and shake them a bit to warm them up before standing.
Do not bend knees DO NOT BOUNCE!!!!!
FLEX MUTANT SAYS: instead of the "Fifth stretch", you can do the Lying "V" stretch against a wall. IMO it's more effective and DEFINATLY more relaxing. But you can do whatever feels best for you. I've given this program to some friends of mine, and they've progressed REALLY FAST!!
program sprawdziłem jeżeli są jakieś pytania to pytać
FaceBook
