GreenSoup
Level 6 Valued Member
Hi flexible StrongFirst folks!
I got Relax Into Stretch years ago, a million things happened, and now I'm getting to finally apply it after trying the techniques a few times. I searched the site but I have some specific questions that need answers to be sure I'm doing it right.
My current plan is to use the Contrast Breathing and/or Contract-Relax methods on each stretch until I can't add any further range of motion. For most exercises this takes about 2 minutes. Then I hold the stretch for 30 seconds as recommended. This two and a half minutes will equal one set. I'll do each exercise 2 days per week with three sets per stretch per session.
To finally bridge, pistol squat, and deadlift as well as I should these are my chosen stretches from the book:
Good morning
Calf
Lunge Hip Flexor
Cobra
Overhead Reach
Here are my questions:
1) Do I need Forced Relaxation? It specifies "Hold the tension until it becomes unbearable, then release it with a sigh of relief." But it just does not become unbearable, at least not within the three minute holds I tried. It just seemed like a really long version of Contract-Relax, which works very well for me on its own. The same is true for Clasp-Knife: I follow the part where it says if the muscles don't collapse, just release anyway. Do I need Forced Relaxation when faster methods work so well?
2) Can I do the program without "waiting out the stretch?" Like Forced Relaxation it seems to take longer than 3 minutes without the same instant effects as CB and CR.
3) Almost everything at StrongFirst is done with waves and ladders. Is there any benefit or harm to making my six sets per week done as a 123 ladder? One set on the easy day, two sets on the medium day, three sets on the heavy stretch day?
4) Is there any benefit to GTG stretching?
5) Is there any benefit to changing the book's recommended schedule to one set per exercise per day? StrongFirst often suggests frequent training and the book was published before StrongFirst was made.
6) The book says chest can be pressed to the floor in the overhead reach. Does that mean it is an adequate stretch for thoracic spine extension as well as shoulders? Does this make the cobra redundant?
7) Is 2 minutes followed by the 30 second final hold too long? 120 seconds are about what I need in each set to milk contrast breathing and contract relax for all the extra reach I can get. At the end of the book ("When Flexibility is hard to come by, build Strength") Pavel mentions an example having only 3 sets x 3 contractions x 30 seconds long for 270 total seconds contracted. This is the only example I found him ever specifying numbers in sets, contractions, and duration. It is less than half of what I have been doing. Am I doing too much?
I look forward to your suggestions. Thanks!
I got Relax Into Stretch years ago, a million things happened, and now I'm getting to finally apply it after trying the techniques a few times. I searched the site but I have some specific questions that need answers to be sure I'm doing it right.
My current plan is to use the Contrast Breathing and/or Contract-Relax methods on each stretch until I can't add any further range of motion. For most exercises this takes about 2 minutes. Then I hold the stretch for 30 seconds as recommended. This two and a half minutes will equal one set. I'll do each exercise 2 days per week with three sets per stretch per session.
To finally bridge, pistol squat, and deadlift as well as I should these are my chosen stretches from the book:
Good morning
Calf
Lunge Hip Flexor
Cobra
Overhead Reach
Here are my questions:
1) Do I need Forced Relaxation? It specifies "Hold the tension until it becomes unbearable, then release it with a sigh of relief." But it just does not become unbearable, at least not within the three minute holds I tried. It just seemed like a really long version of Contract-Relax, which works very well for me on its own. The same is true for Clasp-Knife: I follow the part where it says if the muscles don't collapse, just release anyway. Do I need Forced Relaxation when faster methods work so well?
2) Can I do the program without "waiting out the stretch?" Like Forced Relaxation it seems to take longer than 3 minutes without the same instant effects as CB and CR.
3) Almost everything at StrongFirst is done with waves and ladders. Is there any benefit or harm to making my six sets per week done as a 123 ladder? One set on the easy day, two sets on the medium day, three sets on the heavy stretch day?
4) Is there any benefit to GTG stretching?
5) Is there any benefit to changing the book's recommended schedule to one set per exercise per day? StrongFirst often suggests frequent training and the book was published before StrongFirst was made.
6) The book says chest can be pressed to the floor in the overhead reach. Does that mean it is an adequate stretch for thoracic spine extension as well as shoulders? Does this make the cobra redundant?
7) Is 2 minutes followed by the 30 second final hold too long? 120 seconds are about what I need in each set to milk contrast breathing and contract relax for all the extra reach I can get. At the end of the book ("When Flexibility is hard to come by, build Strength") Pavel mentions an example having only 3 sets x 3 contractions x 30 seconds long for 270 total seconds contracted. This is the only example I found him ever specifying numbers in sets, contractions, and duration. It is less than half of what I have been doing. Am I doing too much?
I look forward to your suggestions. Thanks!