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Kettlebell Miranda Esmond White program

jayjo

Level 5 Valued Member
I am 50 years old just working on keeping my strength and doing the basics like Swings, Get Ups, Clean & Press.
Continually getting injuries because I am very stiff. My back/hips and elbows.
PBS has been showing Miranda Esmond White, a 70-year old ex ballerina, who does these half hour program to stretch the fascia & connective tissue.
After her program I feel like I can move better, like my hips are tighter in their sockets, like gears connecting correctly instead of skipping teeth like a worn out car transmission.
I use her program as a warm up & mobility routine before doing my kettlebell workouts.
She says that static stretching is bad is it is forcing the muscle which fights against the stretch.
Anyone else know about her program?
 
I am 50 years old just working on keeping my strength and doing the basics like Swings, Get Ups, Clean & Press.
Continually getting injuries because I am very stiff. My back/hips and elbows.
PBS has been showing Miranda Esmond White, a 70-year old ex ballerina, who does these half hour program to stretch the fascia & connective tissue.
After her program I feel like I can move better, like my hips are tighter in their sockets, like gears connecting correctly instead of skipping teeth like a worn out car transmission.
I use her program as a warm up & mobility routine before doing my kettlebell workouts.
She says that static stretching is bad is it is forcing the muscle which fights against the stretch.
Anyone else know about her program?
I've done a few of her stretching/yoga-ish routines and think they're good for improving flexibility in my case. Probably general strength for a lot of 50 year-olds and older too.
 
I am 50 years old just working on keeping my strength and doing the basics like Swings, Get Ups, Clean & Press.
Continually getting injuries because I am very stiff. My back/hips and elbows.
PBS has been showing Miranda Esmond White, a 70-year old ex ballerina, who does these half hour program to stretch the fascia & connective tissue.
After her program I feel like I can move better, like my hips are tighter in their sockets, like gears connecting correctly instead of skipping teeth like a worn out car transmission.
I use her program as a warm up & mobility routine before doing my kettlebell workouts.
She says that static stretching is bad is it is forcing the muscle which fights against the stretch.
Anyone else know about her program?

If it makes you feel good and move better, sounds like it's worth continuing to do, at least for a while.

I wouldn't worry about any dogma about static stretching.
 
I am 50 years old just working on keeping my strength and doing the basics like Swings, Get Ups, Clean & Press.
Continually getting injuries because I am very stiff. My back/hips and elbows.
PBS has been showing Miranda Esmond White, a 70-year old ex ballerina, who does these half hour program to stretch the fascia & connective tissue.
After her program I feel like I can move better, like my hips are tighter in their sockets, like gears connecting correctly instead of skipping teeth like a worn out car transmission.
I use her program as a warm up & mobility routine before doing my kettlebell workouts.
She says that static stretching is bad is it is forcing the muscle which fights against the stretch.
Anyone else know about her program?
i have many mobility issues and consider myself as quite stiff for my age (age 49) when I hurt myself during exercise, it is mostly due to form issues. I don’t know your level of experience, but cleans&presses are considered to be higher in hierarchy among KB exercises versus to two arm swings and get ups as far as I know, so you might want to focus on improving your form in those before C&P’s. I don’t plan to work on them until I have reached a certain level with Swings and Get Ups.

If you are not experienced many things are challenging. And small mistakes creates issues. Recently, while parking my 16 kg bell, after a one arm swing set, I tried to be a little gentle on the floor… that very small attempt to slow down the bell strained my biceps. Not bad, but I would not easily imagine to hurt my biceps with a 16 kg load with a move that your arm is supposed to stay extended ..
 
She says that static stretching is bad is it is forcing the muscle which fights against the stretch.

Check out Pavel's "Relax into Stretch."

As the title points out, the goal is not to stretch the muscle. The goal is to relax the muscle.

This paradigm shift goes right over most people's heads... but it can really be a game-changer.

In this way, stretching can be all good, and the objection there is moot.
 
Anyone else know about her program?
No

If it makes you feel good and move better, sounds like it's worth continuing to do, at least for a while.
If it working, keep doing it.

Stretching - Before, After...or Never?


This is additional information on Stretching.
 
The goal is to relax the muscle.
PNF Stretching
Proprioceptive Neuromuscular Facilitation

This method employs an agressive stretches alternated with relaxtion.

Boost Your Mobility With PNF Stretching!


PNF stretching, also called "active assisted stretching" has been found to better increase range of motion (ROM) than ballistic and static stretching.

This style of PNF is called "contract-relax."

boost-your-mobility-with-pnf-stretching-graphics-b-1.jpg

PNF STRETCHING IS ALWAYS DONE IN THE SAME PATTERN: 10-SECOND STRETCH, 6-SECOND CONTRACTION, 30-SECOND STRETCH.
 
I am 50 years old just working on keeping my strength and doing the basics like Swings, Get Ups, Clean & Press.
Continually getting injuries because I am very stiff. My back/hips and elbows.
PBS has been showing Miranda Esmond White, a 70-year old ex ballerina, who does these half hour program to stretch the fascia & connective tissue.
After her program I feel like I can move better, like my hips are tighter in their sockets, like gears connecting correctly instead of skipping teeth like a worn out car transmission.
I use her program as a warm up & mobility routine before doing my kettlebell workouts.
She says that static stretching is bad is it is forcing the muscle which fights against the stretch.
Anyone else know about her program?
Someone else on here posted a “fascia” release technique. I tried it and it felt amazing but it’s time consuming and I haven’t done it other than one time. I will try it again though. From what I understand the fascia and it’s importance had been somewhat unknown and ignored until recently.
 
Someone else on here posted a “fascia” release technique. I tried it and it felt amazing but it’s time consuming and I haven’t done it other than one time. I will try it again though.
Yeah that was @Don Fairbanks and I tried it too and also found it felt amazing! I have done a shorter version of it a few times.
 
Yeah that was @Don Fairbanks and I tried it too and also found it felt amazing! I have done a shorter version of it a few times.
Tried searching with new found google skills found this .................................... is this the one ?

 
Tried searching with new found google skills found this .................................... is this the one ?

Yep. If you're short on time run the first 3, and you can run the whole series plus a few others mentioned in some other vids. faster than the 15-20 mins. I mentioned in the original post. Or make it a mobility day and run it at the pace on the vid. If noticed some WTH effects and not just with myself.

Ran it this am, 17 different maneuvers, took 10:26.
 
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I have several of Miranda’s DVDs and have used them in the past for back pain. Recently, I discovered (thanks to Peter Attia) that nothing fixes my wonky lower back better than dead hangs, and they only take a minute. For muscles/fascia, yoga does the job nicely
 
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