Flexibility Question

[Mick Mainwaring]

Hi Everyone

 

I am enjoying Foundation 1 coupled with Handstand 1 very much - it makes a big difference from just lifting weights  / cross-fit etc.

 

My question is "should I be adding any additional flexibility programme to my schedule?"

 

I have had no issues thus far with any flexibility in the programme (I have only recently started - pride comes before a fall) although i know that I am unable to achieve the splits etc.

 

I know that, at some point, l-sits will appear along with other parts of the manna, handstand (the list goes on) and I would appreciate any pointers held either within the existing forums or any reliable external sources.

 

Many thanks in advance......

[Jeremy Huston]

Many (probably most) of us do additional flexibility work.  It doesn't take long in the programming to find flexibility is preventing a lot of us from moving forward.  I recommend looking a couple exercises ahead to see if you have any upcoming flexibility restrictions and to start gently working on them now.

 

For example, for MN progressions, MN/PE2 requires a pretty good straddle.  How is your straddle flexibility?  Doing some straddle stretching on your rest day would help.  Remember that the iMs form a progression too, so don't try Jefferson Curls before your windmills are solid.

 

Those of us who sit all day tend to need extra attention on our hip flexors too.

[Mick Mainwaring]

Is there a concise flexibility list (with examples) that somebody could point me towards please? 

 

I too sit down all day in my job which seriously impedes both flexibility and, more importantly, shoulder health.....

[Jeremy Huston]

The courses cover basic flexibility.  This is why I recommend just looking ahead a couple exercises.

 

FL: Bridge

SPL: Hip mobility

SL: Pancake

MN: Pike

HBP: Shoulders

RC: Lats

H1: Shoulders

 

In general, I would say to work toward these levels of flexibility.  Some (full splits) aren't as important as others, but working toward them will get you what you need.

Pike, Pancake, R/L Front Splits, Side Splits, Bridge, Spinal Twists

[Mick Mainwaring]

Hi tex0413

Many thanks for your suggestions. I am adding them to my weekly regime. Do you have a daily regime for flexibility or are you just following the course?

[Jeremy Huston]

A couple times a week I have more focused stretching sessions.  I had pancake, splits, and back limber as personal goals for the year, so I put some extra time on them.  My daily warmup quickly runs through a full body limbering before starting any strength work.  It doesn't gain any new ROM, but it loosens up what I've already owned.