Topic: Improving Flexibility

[J Kyle Smith]

Does anybody know how I can improve my flexiblilty to be up to par with beginning traceurs? Right now I'm trying to learn to kong vault, but it's pretty difficult for me figuring I can't even reach half way down my shins.

Does anbody have any suggestions on improving my flexibility?

[Hazim Salem]

I don't think kong vaults need that much flexibility, since you will bend your knees in the process.

However, if you must be more flexible to reach your feet, just do it often. It will HURT. ALOT. I kept doing it, now I can put my chest on my knees and be comfortable. That's about it. Work hard.

[Patrick Yang]

Does anybody know how I can improve my flexiblilty to be up to par with beginning traceurs? Right now I'm trying to learn to kong vault, but it's pretty difficult for me figuring I can't even reach half way down my shins.

Does anbody have any suggestions on improving my flexibility?

Why do you want to reach past your shins for a kong vault?  You shouldn't need to reach toward your feet when konging.  Your arms generally are pressing down from your chest, like you're doing a push up on the obstacle.  Your torso, too, should be parallel with the ground, as if doing a push up.  So your hips don't go under your shoulders; your hips displace your shoulders as your torso travels forward.

[Eric Tracy]

However, if you must be more flexible to reach your feet, just do it often. It will HURT. ALOT. I kept doing it, now I can put my chest on my knees and be comfortable. That's about it. Work hard.

just a side note.. if stretching is hurting.. your doing more damage than good... just ease up on the amount and feel the GOOD stretching sensation...

[Chris Salvato]

just a side note.. if stretching is hurting.. your doing more damage than good... just ease up on the amount and feel the GOOD stretching sensation...

That's not true at all.  Some of the best stretching techniques are ridiculously painful...its just a different kind of pain.

[Brett Robert]

If you want to be more flexible, you need to do static stretching at least 3-5 times a week.  NEVER DO STATIC STRETCHES COLD.  Warm up intensely first.  Do intense parkour for an hour, or run intervals, or something strenuous enough to get the blood really flowing for you.  Then systematically stretch out your entire body.  If you don't know how to do this at all, then use a routine from a martial arts class, dance class or P.E. or whatever. 

If you've never had exposure to any of those... maybe it's time to start.  Martial arts, yoga or dance classes are most likely to help you improve flexibility, but make sure you're stretching out of class (when warm) enough to get in 3-5 days a week of stretching.

If you can't afford a class (try your local community college!), then you'll be stuck doing your own research as to how to stretch.  Google away, pay up any library fines and start reading!  Pavel Tsatsouline's Relax Into Stretch is highly recommended to me and I've been meaning to read it, however I'm not sure if it's good for a beginner.

[Muse_of_Fire]

Also, check this out:

Stretching for Parkour

[Andrew Stockton]

That's not true at all.  Some of the best stretching techniques are ridiculously painful...its just a different kind of pain.

Can you expand on this more (i.e. what sorts of stretches you're talking about, how it hurts differently)? I have read a good amount about stretching, and although I'm still a novice when it comes to physiology, all the sources seem to say stretching shouldn't really hurt, because you risk injuring yourself. I know you can back up what you're saying, and I'm genuinely curious about it.

[Charles Moreland]

Can you expand on this more (i.e. what sorts of stretches you're talking about, how it hurts differently)? I have read a good amount about stretching, and although I'm still a novice when it comes to physiology, all the sources seem to say stretching shouldn't really hurt, because you risk injuring yourself. I know you can back up what you're saying, and I'm genuinely curious about it.

I wonder how many of those sources have a full split...

Pavel will be the first to say that stretching for mobility gains can be a rather intense activity.

[Jake Vigil]

I wonder how many of those sources have a full split...

Pavel will be the first to say that stretching for mobility gains can be a rather intense activity.

Hah! Bit of an Understatement there. Pavel would be the first to say that if you arent screaming in pain, you aren't doing it right.

Though I suppose to give him credit, he does have waiting out the stretch and the like, but the bloody painful murder is what stuck in my head most.


Halo (and everyone else who is interested), I have a digital copy of Pavel's "Relax into Stretch" if you want to read it.

[Chris Salvato]

You can stretch without pain but the gains are slower.  I repeat, the pain from stretching is very distinct and, when done properly, is mostly harmless.  Most novices don't know the good pain from the bad and wind up going too damn far and hurting themselves.  That's why most sources on this issue say that you can stretch pain free -- its damage control.

Go into any gymnastics/martial arts class and you will see lots of students being pushed way further than they want to go by their instructors.  The instructors have experience with stretching and are capable of pushing it a bit further into the pain realm.

[Shay]

Jake could I have a copy of that book?

[Andy Animus Tran]

You can stretch without pain but the gains are slower.  I repeat, the pain from stretching is very distinct and, when done properly, is mostly harmless.  Most novices don't know the good pain from the bad and wind up going too damn far and hurting themselves.  That's why most sources on this issue say that you can stretch pain free -- its damage control.

Go into any gymnastics/martial arts class and you will see lots of students being pushed way further than they want to go by their instructors.  The instructors have experience with stretching and are capable of pushing it a bit further into the pain realm.

Painless active facilitated stretching is an extremely fast increase in ROM.  Just mentioning.

There are benefits to various kinds of stretching.  I take most of my clients through different PNF protocols just because I find them to be really quick and more beneficial.  Regular static stretching won't really increase the ROM that well, although it's good for keeping things loosened up, I find.

[NOS - from Parkour Mumbai]

I've noticed some people tend to go ballistic on static stretches. That's where the (bad) pain comes in and you have to tell them to back off.

Hah! Bit of an Understatement there. Pavel would be the first to say that if you arent screaming in pain, you aren't doing it right.

LMAO. True.

[Gabe Arnold]

http://www.trickstutorials.com/index.php?page=content/flexibility

The holy grail of free stretching information, IMHO. Jujimufu is insane...