Greetings supple ones!
Thanks for your feedback. Videos will continue to be tagged for easy reference far into the future.
Today we are going to get proficient at a technique to effectively mobilize musculature.
There are lots of “systems” of fancy-schmancy stretching. It turns out, you really just need to cue your nervous system a little and hang out at end range for a bit. The part about hanging out at the end of your range is the important part. You’ve GOT to do some serious static holding at some point if you want to make muscle tissues longer. Check this out. In working with Children with flexion contractures, they will actually temporarily cast the limb into a stretched position for a couple of days. That’s right. It’s legit.
Think of your body this way:
Your body is one constantly adapting system. It has the capacity for change at any age or situation. Your machine is infinitely sensitive to change and will always just reflect whatever you throw at it.
Take home: You can always improve. Always.
Test: Box sit, Good Morning, and Deadlift set up
Mwod: PNF your posterior extensors for 2-3 minutes a side, or until you stop making changes.
Re-Test: Dead lift, squat
Bonus: Touch base with the Psoas Bias Extensor Stretch 2min each side.
Remember: With new range comes new responsibility.
Kstar
30 Responses to “Episode 11: How to "Stretch" Your Back Bits”
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Ha ha ha. "Being stretched by a hot pilates girl, more awesome." Seriously the finger pointing on the camera and Kelly yelling everything just makes me laugh every time. I wanna be stretchy like Boz.
I'm real happy to see some hamstring work. Hams are definitely my biggest limiters. Thanks for this awesome stuff!
Awesome, I'll enjoy new responsibility ;0)
PR'ing on lifts…coincidence or mWOD?
Voodoo! That is pretty sweet.
Thanks K-Star
So good. Keep it coming. This is the best training on movement to disseminate for my coaches.
After realizing how mobile Boz is you almost want to hate him, but hating Boz is like hating puppies, and no one hates puppies.
Lisa, I have experienced the same "coincidence".
Frontsquat went up by about 15kg with ease!
I stopped because I got scared of myself.
you cannot thank those guys enough!
great stuff! felt unreal on the thrusters today! Thank you K-starr!
Lord I needed this one. New Goat every day!
Kelly, I started combining the powers of these wod's into a super 30 minute sessions that I'm hitting after every workout. I threw out my regular stale stretching routine in favor of this idea. I rotate the MWOD's I use in order to keep it fresh and keep hitting new stuff all the time, I just make sure I'm always hitting legs, back, and shoulders in any order. Does that equal more awesome or is doing that much tissue work not a good plan in the long run?
I've noticed good things so far as I can now do a full squat without my lower back losing position (even with the snatch I feel way more solid) and going overhead is easier.
Arms (esp. grip) felt too weak to hold the band after today's WOD. So instead I attached the band to a piece of exercise equipment. Worked well. And the lacrosse balls are still evil.
MWOD… I definitely needed this. Hammies getting tight after a couple of cycles of 5/3/1.
Mr. Wilson I concur about tight hams on 5/3/1. This wasn't as excruciating as some of the longer passive stretches, but damn effective! Love my MWOD!!!
Love the ball on the bottom of the foot to loosen up that back of the legs. Learned it first during the endurance cert and have a great time doing the voodoo on people to prove the point that that body is way more complicated then the sum of it's parts.
I've been doing this stretch for months/years but seeing it on video really helped clarify the exact movement and made it much more effective.
Dude, you shout a lot in this video!
Anonymous…..turn down the volume on your computer, Dude.
The strech was ho-hum.
The lacrosse ball made me cry (no joke).
remember, if you don’t see change, there is no change.
i love it!!
Whats the advantage of unloading the sciatic nerve in this case?
I (used to) stretch with the leg straigh is this bad??
DAMN, I just did this MWOD and really pushed those back bits well by warming up in each of the test/correlate positions for 30 secs, then did 10 times jumpstretch band leg stretches for 15 seconds each leg, pushing it progressively farther. Then did re-test, what a world of difference.
] and will most certainly be doing this for the rest of the year. This is very educational and helps me to loosen up those joints, increase range of motion and lengthen those muscles.
This MWOD thing is awesome and exactly what my tight hips and stiff legs need. I’ve been doing this for the past 10 days and got the equipment [I'm not that guy
I’ve looked a bit into stretching and yoga and all that, but it always seemed like this flexible faggot shit. I really like how this focuses on mobility of the joints and improving good posture, natural bodily movement and compound lifts like squats, deadlifts, shoulder presses, etc. It just ties in perfectly.
Thanks so much for creating this blog and these videos, Kelly!
Kelly: This one was great, I have been working on my upper/lower posterior with tests and stretches for 4 years and this modification with the band has given me well over a 10 degree improvement in the goodmorning after one 10 minute session. Thanks.