Question about static active stretching

Wanderer · Jan-05-07, 07:50 AM

"Guidelines for static active stretching

Static active flexibility is difficult to develop to the level of your dynamic or static passive flexibility. One should employ a combination of both isometric tensions and dynamic strength exercises for the best results. For example, you could keep raising and lowering your leg to the side in one slow and continuous motion for a dynamic strength exercise, possibly followed by some static active holds: Such as holding the leg at the maximum height for six seconds or more (with maximum height emphasized over duration). Overall, static active flexibility depends on your static passive flexibility and static strength.

[WARNING] Regarding holding leg extensions, you need a strong lower back or you risk injury. As a weight test of lower back strength, you should be capable of comfortably deadlifting at least twice your body weight, no grit or problems; Otherwise, you risk possible injury or dismal progression. Moreover, static active stretches that involve muscles of the back squeeze intervertebral discs and may increase lordosis of the spine. This compression becomes more harmful when the spine is bent, or bent and twisted (such as on leg extensions to the side). In between static active stretching exercises for the lower body, do stretches such as forward bends and pelvic tilts to minimize harm, relieve spasms, and increase the amount of space between the vertbrae."

This was taken from the part of this site on Flexibility, and im pretty sure I am not strong enough to deadlift twice my body weight, how should i approach this problem so i can do these stretchs and become more flexible? :-D

wynnema · Jan-05-07, 08:16 AM

Quote:

Originally Posted by Wanderer

"Guidelines for static active stretching

Static active flexibility is difficult to develop to the level of your dynamic or static passive flexibility. One should employ a combination of both isometric tensions and dynamic strength exercises for the best results. For example, you could keep raising and lowering your leg to the side in one slow and continuous motion for a dynamic strength exercise, possibly followed by some static active holds: Such as holding the leg at the maximum height for six seconds or more (with maximum height emphasized over duration). Overall, static active flexibility depends on your static passive flexibility and static strength.

[WARNING] Regarding holding leg extensions, you need a strong lower back or you risk injury. As a weight test of lower back strength, you should be capable of comfortably deadlifting at least twice your body weight, no grit or problems; Otherwise, you risk possible injury or dismal progression. Moreover, static active stretches that involve muscles of the back squeeze intervertebral discs and may increase lordosis of the spine. This compression becomes more harmful when the spine is bent, or bent and twisted (such as on leg extensions to the side). In between static active stretching exercises for the lower body, do stretches such as forward bends and pelvic tilts to minimize harm, relieve spasms, and increase the amount of space between the vertbrae."

This was taken from the part of this site on Flexibility, and im pretty sure I am not strong enough to deadlift twice my body weight, how should i approach this problem so i can do these stretchs and become more flexible? :-D

err why dont you train to lift twice your bodyweight in the deadlift

NightHunter · Jan-05-07, 05:23 PM

Quote:

Originally Posted by wynnema

err why dont you train to lift twice your bodyweight in the deadlift

GENIUS! How did you come up with this revolutionary idea good sir?

To fulfill the requirement of deadlifting twice your bodyweight, one should train to deadlift twice his bodyweight?
That's revolutionary.

To the OP, why did you even make this thread?

Dobi · Jan-06-07, 03:31 AM

most of the people that to static active stretching are martial artists or gymnasts.
and most MA'ists and gymnast can not deadlift twice their BW.
i think that juji exaggerated here a little bit

receive · Jan-06-07, 10:54 AM

I doubt that back strength in a deadlift groove has a great deal of carry-over to supporting leg extensions. If it does, it will vary hugely between individuals, according to their particular deadlift form and corresponding strong/weak points. I say just start training the stretches, very carefully, and easily at first.

Of course, you should train your deadlift too.

Wanderer · Jan-06-07, 12:24 PM

k thanks:) i think i will try it, start easy at first and take it from there. thanks

Ashtar · Jan-15-07, 12:55 PM

The 2x is probably an overestimation to be safe. As for gymnasts not lifting it, they do other exercises to train their back/core so even if they lacked the grip or arms for it (though I doubt the guys would) they'd have the erector spinae for it.

Jan-05-07, 07:50 AM	#1
Wanderer Paradise mushroom User status: Offline Posts: 10 Age: 22	Question about static active stretching "Guidelines for static active stretching Static active flexibility is difficult to develop to the level of your dynamic or static passive flexibility. One should employ a combination of both isometric tensions and dynamic strength exercises for the best results. For example, you could keep raising and lowering your leg to the side in one slow and continuous motion for a dynamic strength exercise, possibly followed by some static active holds: Such as holding the leg at the maximum height for six seconds or more (with maximum height emphasized over duration). Overall, static active flexibility depends on your static passive flexibility and static strength. [WARNING] Regarding holding leg extensions, you need a strong lower back or you risk injury. As a weight test of lower back strength, you should be capable of comfortably deadlifting at least twice your body weight, no grit or problems; Otherwise, you risk possible injury or dismal progression. Moreover, static active stretches that involve muscles of the back squeeze intervertebral discs and may increase lordosis of the spine. This compression becomes more harmful when the spine is bent, or bent and twisted (such as on leg extensions to the side). In between static active stretching exercises for the lower body, do stretches such as forward bends and pelvic tilts to minimize harm, relieve spasms, and increase the amount of space between the vertbrae." This was taken from the part of this site on Flexibility, and im pretty sure I am not strong enough to deadlift twice my body weight, how should i approach this problem so i can do these stretchs and become more flexible? :-D

Jan-06-07, 03:31 AM	#4
Dobi unfortunatly no IDDQD User status: Offline Location: Germany Posts: 335 Age: 27	most of the people that to static active stretching are martial artists or gymnasts. and most MA'ists and gymnast can not deadlift twice their BW. i think that juji exaggerated here a little bit

Jan-06-07, 10:54 AM	#5
receive phortent decay User status: Offline Posts: 453	I doubt that back strength in a deadlift groove has a great deal of carry-over to supporting leg extensions. If it does, it will vary hugely between individuals, according to their particular deadlift form and corresponding strong/weak points. I say just start training the stretches, very carefully, and easily at first. Of course, you should train your deadlift too.

Jan-06-07, 12:24 PM	#6
Wanderer Paradise mushroom User status: Offline Posts: 10 Age: 22	k thanks:) i think i will try it, start easy at first and take it from there. thanks

Jan-15-07, 12:55 PM	#7
Ashtar Dark Lord of Chaos User status: Offline Location: Toronto, Canada Posts: 4,123 Age: 23	The 2x is probably an overestimation to be safe. As for gymnasts not lifting it, they do other exercises to train their back/core so even if they lacked the grip or arms for it (though I doubt the guys would) they'd have the erector spinae for it.