Stretching And Flexibility

in Helsinki we talked about flexibility for press to handstand using stalbar, floor, partner assistance etc.

what is the best schedule for the flexibility in terms of sets/durations and week frequency? if i use the PNF tecnique i have to make a deload week also for the stretching?

 

thanks

I would not take a PNF deload, no.

 

I also wouldn't accidentally use extra PNF stretching to make up for my easy schedule during deload

 

I'll leave the final word on frequencies to Kit or someone else with similar experience.

 

 

My experience: It takes daily work to make good progress.

 

You want 1-2 days per week where you're doing some serious PNF work, much like Kit's work, and all the rest of the days you just want to get to the hard endpoint and hold for time. No hard contractions at the endpoint, but you can use gentle-ish PNF to get to the endpoint faster.

 

Those other days will be mostly mobility, where you achieve your end ROM and practice moving into it repeatedly. If you need the tissues to elongate (as opposed to just becoming more elastic, which is quite different) you will want to hold for time at the end point, Just do what feels good and don't push for glory, and don't try to achieve a personal best ROM. That's for the hardcore days, and even then do so intelligently!

The way Kit describes daily versus weekly work is limbering & stretching. With limbering, think of a cat. They have the most elaborate yoga routine on the planet! But it's all natural motion. Likewise, you should include as many different motions as possible daily. The goal is not to push your flexibility limits, but rather to use the motions available. The weekly stretch session then is focused on extending your range of motion for particular movements. 

thanks your points are good. i'm planning to attend a kit's workshop next year here in italy

another piece of advise I have received from some very flexible dancers is just to spend some frequent time in a position.  A particular conversation was about  the pancake, they mentioned they just sat relatively comfortably in a pancake every night for 10 mins.  it just got wider and wider as they continued practising.  same could apply to a lot of positions i think

This is my strategy

 

It works pretty nicely, and is the most effective way to actually lengthen the tissues. 

Yes, in my view this is all sound. To refine it a bit, my suggestion is to target your tightest areas (like mine is side splits); and do all the partial poses and end poses that comprise this complex pose once a week, and in that session do a number of sets. For me, as an example, I will need to do 6–7 full-contractions in the vertical side splits to get down to today's maximum depth, and I do this once a week.

 

If you can sit in any of the pancake positions, with sufficient forward lean that your body's weight can apply a reasonable stretch, that can be done as Cory suggests as a limbering exercise, and every day if you want. It is a recommended TV watching pose!

 

And I agree with Craig's position above re. holding positions for ten minutes; it works with everything that can be done passively (like back bend over support, or forward lean over bent/straight legs.