Ricky01
Level 6 Valued Member
This is a great post and how I try and improve posture etc in clients.The basic rules of flexibility are :
-stretch one side of the joint (e.g. agnoists)
-strengthen the other side of the joint (e.g. antagonists)
This is because once you strecth into a new ROM, no matter how small an increase, you need to teach your body that it can safely enter that end range. It won't do it unless you have the strength to do so.
So for a side split, you would stretch your adductors and then strengthen your medial glutes in their end range. Back when I was in my teens and practiced kung fu, the combination of stretching splits and then doing "kick-and-holds" (holding a kick as high asyou can with good from) served this function.
Same for say, shoulder flexion: you need to stretch the pecs, lats, teres major, etc, and strengthen the shoulder flexors and upward/external rotators, such as the upper/lower traps, external rotator cuff muscles, and so on.
I have clients with shoulder issues or rounded shoulders (couch, car, computer posture). They often think stretching the pec/shoulder area will help. I have to tell them that gaining new levels of flexibility in this area won't translate into better posture unless the opposing muscles are strong enough to pull you into that newly acquired/improved posture.
Richard