Fitness and Flexibility
November 16, 2010
Valentino Brothers on Flexibility
Fitness and Flexibility
Of all the things you might have learned on the subject of yoga, flexibility, and strength you are now being well advised to dismiss the prior knowledge and open your consciousness to new understanding.
Why you may ask?
Bear in mind that these subjects can be easily misunderstood bringing disappointment and frustration when the expected results are not achieved.
This may eventually force you to give up.
What you may not be aware of is that everyone can achieve flexibility irrespective of his/her activity level, gender, age, body type, or the condition your body is currently in.
Let us begin by summarizing the main points on how the muscles work.
How do muscles function?
Knowing about the human anatomy and the mechanics of various groups of muscles will lead you closer to the path of success when working on the achievement of flexibility in your body. It will also help you understand how injuries occur and why people have pain and problems with their bodies.
The skeletal muscles of the body are connected to the bones and joints. Their main job is to keep the skeleton upright and enable movement of the body. The muscles have two involuntary reactions: contraction and relaxation. In other words they contract and relax without our intervention, but they do not stretch or elongate on their own. They need external voluntary help in order to do so.
The muscles are not comparable to elastic or rubber. The rubber will lose tightness and stay that way after it is stretched many times. On the other hand even flexible muscles will lose their flexibility after some time of inactivity. You have heard many times people say, “Why am I not flexible? I do all kinds of activities such as WALKING, JOGGING, DANCING, WORKING OUT, ETC. and I still don’t have flexibility.”
It is very important to realize that just moving your body will not make your muscles flexible. As you move, the muscles are contracting and relaxing in different directions. If the leg is flexed the first group of muscles contract, and the opposite set of muscles relax. If the leg is extended the reverse occurs. The combination of these two activities produces the movement of the body. There is no way just by doing bodily movements to gain flexibility and elongation in the desired areas.
The Main Obstacles
In order to attain flexibility you need to “pull” the muscles in the specific direction for just the right amount of time. Some of us attempt to stretch on our own, without any guidance. While in a few cases the success is achieved, the great majority end up resigning (quitting). Here are some of the most common mistakes which tend to lead away from success:
• Incorrect or random order of exercise. It may work as a warm up stretch but doesn’t target elongation of a specific area
• Lack of precise timing
• Insufficient experience to evaluate progress
• Inability to maintain motivation
• Absence of patience and discipline
• Not establishing a rhythm
• Tendency to overwork target areas by repeating the same exercises on consecutive days without allowing sufficient time for the muscles to rest
• Absence of stillness during each exercise
• Targeting a single muscle, not the whole group connected with it
• Not incorporating proper breathing / concentration techniques
These reasons are why you need a good stretching system to make the muscles flexible. A system which provides detailed strategy to eliminate most of the obstacles and to achieve maximum results.
To begin working on the muscles we have a few guidelines which you would need to follow.
The Importance of Performing The Exercise In Specific Order
In order to stretch a certain group of muscles and tendons you have to form a systematic plan. The plan should include the description of how you are going to do the exercise, including the specific order allowing you to gradually reach the optimum stretch of the particular muscle group you want to work on. Make sure you have a pose to start and one to end. You have to make a chain of exercises and connect them. If followed precisely, this process will get you closer to attaining your goal. In a chain each position is part of a grand plan and you cannot skip a step. The beginning positions are the warm ups which slowly build up to the last posture. By the end you have completed flexibility in a single or group of muscles.
Each exercise has its place in the system. It is a logical continuation of the previous exercise and at the same time a preparation for the next one for efficient performance. If you start stretching the short and long muscles at the same time you will have only partial results because of the resistance of the whole muscle group. It’s like trying to break 10 sticks at the same time, instead of breaking them one by one.
Many people give up stretching the body because of working on all muscle groups at the same time. This often results in the soreness of the entire body. Sooner or later they reach a point of frustration over failure to achieve results which they tried to force to happen in a short amount of time. After this kind of failure such people tend to think that improving flexibility is impossible for someone unless his/her body is genetically flexible. What they do not understand is that anything you do in life if not done in the right manner will have you end up with partial results. Eventually you are likely to blame yourself for failure and come to the conclusion that you are not good at that activity.
Let’s go back to the order of the muscle and tendon group and see why it is of such great importance. You always have to start with the short muscles because they are less resistant and the fatigue of working on them is minimal. This way you are preserving your energy to work on the longer muscles at the end. The reason is the long muscles need more repetition to be able to get them to the maximum performance. Without an organized stretch program it is impossible to get your muscles exercised with 100% efficiency.
Let’s summarize: the key contributors of success are the exercises themselves and the order in which they are performed – how you are going to unroll the whole sequences is of major importance for optimum results. The combination of exercises, the right order and the proper timing will produce escalating exhilaration in the muscles toward the end which will help the body achieve perfection. The overall system will change when the current exercises are already mastered and you are ready for the next level. There is always room for a more strenuous version of the system after the final goals of the current exercises are completed. The feeling of success is beneficial not only physically but psychologically too. The stretching exercises (also called Asanas in Yoga) have a favorable effect on the nervous system and on the mind. The invert positions (will be mentioned in future posts) cause a significant amount of blood to rush towards the brain. This stimulates bodily functions and psychological well-being.
Dividing the different muscle and tendon groups for the purpose of stretching them separately is another key to success. The approach is very complex and should be executed in a focused manner. Always start with the short muscles and stretch them prior to working on the long and powerful muscles. The work in the beginning is gentle and towards the end is more intense. Such gradual workout is preventing you from injury by incorporating the necessary warm up and loosening up the muscles. Usually injury happens when the order of the exercise is not preparing the muscles for the intense stretch. If your tendon or muscle attachments are not systematically prepared for the maximum stretch it could be very easy to pull a muscle or a tendon.
With this knowledge you are in a good position to protect yourself from unpleasant experiences.
Another factor in achievement of fast results is using the help of someone else. The other person should apply gentle pressure to the necessary areas so you get the most benefit from the position you are practicing. In the beginning you have to use gentle pressure until you know your body’s stretching limits better. Eventually you will develop a muscle awareness of knowing the ability to extend for each part of your body. Once you establish the connection between you and your muscles you can push them to a maximum stretch. Every muscle has different strength and stretching limits, so by practicing you are going to figure out exactly how much pressure to put on each individual muscle. The more you are aware of it the faster results you will attain.
The key to fast success is gaining the feeling of maximum stretch after each practice.
Once you get into the habit of acquiring that “deep stretch” experience after the routine is over you are going to advance so fast that you will be surprised of your own incredible results.
Golden rules about stretching that you must know and follow:
• Always make a systematic plan. Each week day should have its assigned muscle group to stretch
• Every week you have to stretch the same muscles on the same day. For each day of the week stretch one group of muscles which will mostly rest for the remaining days of this week. In other words there is a primary muscle that is being worked out one day. On a different day however this muscle will either rest or be engaged as a secondary
• Select the exercises designed to work only on the muscle group you want to stretch (do not involve other muscles)
• Make a chain out of the exercises you choose and connect them, starting with stretching the short muscle followed by stretching of the long muscle
• Timing is very important so that you can stretch efficiently without fatigue
• Never stretch the same muscle on consecutive days
• You must stretch at least twice a week for 1hour to begin
What Is A Good Flexibility System?
Sequences of stretching exercises made in specific order and timed precisely to achieve best results in terms of elegant looks and exceptional muscle strength. Such system will gently guide muscles into top performance and at the same time provide the necessary workout overall.
How important is flexibility for Pole Fitness?
• Flexibility is essential in preventing injuries
• Flexibility increases range of motion thus enhancing your freedom of expression in Pole Fitness
• Increased flexibility makes for beautifully elegant physical form
• In short periods of time stretching will increase flexibility in the body therefore creating strength and power
• Increased flexibility will help establish your balance and gradually eliminate your fear while on the pole
• Flexibility in your body will allow your performance on the pole to feel and appear effortless
• By heightening muscle flexibility skills you will master your coordination which in turn will create a sense of security on the pole
• Daily stretching directly stimulates the central nervous system, which leads to the relaxation of the mind and the decrease of anxiety around the time of performance
• Daily stretching will provide complete awareness in every muscle of your body, which will then give you the awareness of the forms on the poll. That understanding will give you total confidence and pride in yourself and your actions.
In conclusion, attaining flexibility will bring you tremendous benefits. By stretching the muscles you are remodeling their shape so they become lean and defined. The performance of the exercise is made to gradually increase your body’s flexibility with no limit. Chronic pain and stiffness are replaced with strength and endurance. The end result of taking up exercises will create total harmony in the body and the mind which will enhance all angles of your life.
This is a Pole Spin Magazine exclusive, written by our staff writers The Valentino Brothers: Mario & Emil for our celebratory complimentary FREE ISSUE now available at http://polespinmag.com/welcome/freecopy/. You can also you can SUBSCRIBE to more articles on flexibility in our upcoming print editions starting January 2011 via subscription or single purchase only.
©2010 Pole Spin Magazine. All rights reserved.
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