Jump to content
Search In
  • More options...
Find results that contain...
Find results in...

Search the Community

Showing results for tags 'Flexibility'.

  • Search By Tags

    Type tags separated by commas.
  • Search By Author

Content Type


  • GST™ Public Forums
    • Getting Started
    • Strength
    • Mobility
    • Movement
    • Nutrition
    • Equipment
    • Community
  • GST™ Course Forums
    • Beginner
    • Moderate
    • Intermediate
    • Advanced

Find results in...

Find results that contain...

Date Created

  • Start


Last Updated

  • Start


Filter by number of...

  1. Adriaan David Scholtens

    Split training: experiencing pain in groin

    Hello my fellow gymnasts, A few months ago, I noticed that I was pretty close to a split, without too much training. Encouraged by this, I started training for a full split. I was aware that making progress with the split might take a while. However, I never really thought of warming up my legs much. At first this was not much of a problem, but after about two months I started to experience pain in my left groin. When this pain kept coming back everytime I trained for the split again, I decided to rest for a few months to let my groin heal. I have now been resting for two months and yesterday I decided to attempt a split again. I wanted to be sure that I did it right this time, so I warmed up with: Running in place, jumping jacks, mountain climbers, squats and the butterfly stretch. I did this for about a total of 10 minutes. So I now felt safe to go into a split, but as I slowly lowered into a split I experienced the same pain in my left groin again. (No pain felt in my right groin) How can I make sure this doesn't happen again? Did I permanently damage it? Should I rest longer? Any help is welcome! Adriaan S.
  2. Hi guys, someone knows why my lower back hurts in the first portion of the movement ?.Thanks.
  3. chunky34

    Basic Mobility Drills

    Dear members, long story short, I am back in the gymnastic world after thinking for a long time about my weight training routine and where I was going (nowhere). Today, I did some testing to simply know at what level I am. I got some basic strength already: can do the frog stand for more than 15 sec, a flat tuck FL and L-sit on parrallets. However, I have big issues with mobility. For instance, I can't do a simple 1 leg squat on the negative portion with my heel on the ground all the way down, have problems going very low on the dip, impossible for me to do a straddle exercise etc. Do you have a basic flexibility-mobility drills routine that you would want to share, for my problems and also any other member that lack in this area. Thanks,
  4. Aris Tsangarides

    Quadratus Lumborum, Back Hyperextension

    I posted this in another thread but the issues on that thread were already resolved and it seemed like I was starting a new thread within a thread, so I just decided to post it as a new topic again instead. Whenever I used to do exercises that involved hyperextension of the back, my "Lower/side" back would cramp up. The thing is though, my erector spinae wasn't what was cramping. The way I figured it out was doing Iliopsoas stretches directly after, which soothed the low back pain but not the deep dull side pain, which remained for days on end. Did a bit of research and figured that it had to be my Quadratus Lumborum, a muscle for which I haven't yet found a stretch that could be performed without a partner and that actually targets this muscle. Even foam rolling or using a tennis ball fails at successfully reaching this region. As a way to deal with this issue, I try to always perform exercises with a "stacked" spine or at the bare minimum to be mindful of my coccyx being "tucked", which reduces pulling tension on my Iliopsoas and to some degree on my QL. 1)Are there holds/exercises where the back shouldn't be tucked? (in martial arts, tennis, swimming, and many other sports they teach you that being stacked is how you control your body as one single unit) 2)Is the QL involved in hyperextending the back? or in anterior pelvic tilt? 3)Are there any good solo QL stretching exercises out there? 4) Say you have tight hip flexors, hamstrings or any muscle you want. It's tight and you can also feel a pain that resulted from this tightness. Do you recommend stretching?(I assume yes) BUT do you recommend strengthening: -after the pain has gone away? -while there's pain, but to train the muscle within the confines of what one would consider tolerable pain/not debilitating pain? -what if you haven't been strengthening the muscle, but kept stretching it correctly for a number of months and there is an increased range of motion and flexibility but still some residual pain. Could this be because of a lack of training this muscle? Should you start strengthening it? I would really appreciate Kitlaughlin's input on this(as well as anyone else that wants to shed some light on this issue)
  5. Aris Tsangarides

    Beginners Introduction with a Twist

    First and foremost, I would like to introduce myself to this wonderful forum Coach Sommer has assembled and made available to the public gymnastic enthusiast. The standard of this website and the people who use/used it is admirable. Secondly, even though It's never pleasant talking about injuries especially as a first poster here, it is a question i have been wanting to answer for about 3 years now and even though the "web" is crammed with so much info (ranging from very useful to extremely futile) i have not yet found any info concerning my "not so common" inquiry. So down to business.. I believe my wrist flexibility is fairly good yet there seems to be an issue when it comes to hand extension with the fingers totally extended. See, when my hand is parallel/or lets call it in line with my forearm, I can completely extend my fingers with very little effort. However, when i extend my hand(bringing my hand perpendicular to my forearm vector) my fingers start curling. It looks very similar to the so-called "Tiger claw" they use in certain martial arts disciplines. To be more specific, the PIP and DIP joints of the fingers are where the lack of ROM occurs, which leads to 2 conclusions: 1)Either my flexor musculature is way stronger that my extensors, which is basically a muscular imbalance issue; BUT the issue is that since the issue is at the PIP/DIP level it can't really be muscle(can it?) since that region is occupied (exclusively?!) by tendons and ligaments. (So since I dont know much about flexibility, let alone flexibility in tendons and ligaments..my conclusion remains..inconclusive 2)the other option may be that I have a lack of active flexibility in my "strong/stiff" hand flexor muscles (i.e.weak extensors + not flexible flexors). If I pull on the curled fingers while in a hand extended position, they can be passively stretched to be perpendicular to my forearm. But without an external force/assistance I cannot actively extend my hand. So my question is a twofold one: Does anyone have similar issues with this and if so do you know why this happens and how do you correct it? I attached a video demonstrating what I've tried to explain above. Thanks, BirzieX
  6. Alex Ingram

    Developing Splits

    I recently decided that I wanted to develop enough mobility and flexibility to be able to do the splits in all directions. I've been doing a lot of static stretching which has been helping. But I wanted to know if there are any dynamic movements that will help improve my hip mobility in order to reach my goal. If you have any vids plz post.
  7. Afiya Zia

    pnf and Teenagers

    I'd like to supplement my lower body weighted work with some mobility pieces. I like Kelly Starret's Squat Series, as well as Kit Laughlin's soleus stretch, but they feature elements of pnf, which I read can damage growth plates in adolescents. Does this danger spread to: 1) the Contract-Relax kind of stretch, where one strives to increase the stretch as much as possible? 2) stretches where one moves in and out of the position, or oscilates through it? Are these safe? I'm fourteen years old, and am around 5 ft 6 in. I can't buy Kit's book as of now, as I am saving money for H1, and eventually, M1. As always, any and all help is appreciated Thanks, Aadil
  8. I have been trying to develop strength in the groin and hips for lower-body based sports, as strength and flexibility is lacking in these areas. Currently what I'm doing looks like this: Hip extensions: 2*10s forward, sideways, back, forwards with circles in both directions. ATG Squats Butterfly stretch and Middle Split as wide as I can go Hip flexor stretch I don't think strengthening of the groin is prevalent here, as it seems to take a back seat to flexibility, but I don't know what I could do to strengthen it. Any ideas?
  9. Hello GB! Recently I've been watching Ricardo Sosa who is a contortion equilibrist with some extreme straddle and pancake flexibility. The question is.. Is it possible to become near as flexible as he is although you are past your 'learning' age of 13-14. Obviously I understand flexibility is incredibly difficult to improve as you age, but if it is possible, what would a stretching routine look like if you wish to get onto Ricardo's level?
  10. Charlie Reid

    Resistance Flexibility

    Do any of you have experience or thoughts about Resistance flexibility? The physiology and mechanisms seem logical, but wanted to get some feedback from the forum on this one if anyone has any salient thoughts. The two camps that seem to employ this technique are Bob Cooley (www.meridianflexibility.com) and www.ki-hara.com. Dara Torres claims to use this to help her recovery and range of motion. Essentially, the technique involves starting in a shortened position and maximally contracting while the muscle is eccentrically lengthened either by a partner or by yourself. Thanks!
  11. Deins Drengers

    When , How Often And How To Stretch ?

    Hi ! The title nearly says it all. Ive heard different opinions: that you should stretch every day or twice a day. another information source said to stretch every other day. i want to improove overall flexibility and be able to do pikes and leg splits and i have heard that having good flexibility will help to develop acrobatic skills aswell. And i have a question : Will stretching decrease my strength progressing from Static and bodyweight exercises ? I'm talking about a serious stretch that takes about 30 min or so. Any advice or answer will be appreciated ! Thank you !
  12. Hi. Because of my schedule, I have to sit down directly after working out for about half an hour everyday (I have track class last period, and my only form of transportation home is the bus - our coach usually finishes up our workouts at 3:40 and the buses leave at 3:45.) I was wondering if not stretching directly after working out would affect my flexibility in any way? I still stretch every night before bed for half an hour to one hour (after re-warming up my legs by walking the dogs), it's just delayed. Does anybody know how/if this will affect me? (more specifically my front and middle splits?). Thanks.
  • Create New...

Important Information

Please review our Privacy Policy at Privacy Policy before using the forums.