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Flexibility Experiment, Part 3: Method and Benchmarks

04/09/2009 1 comment

(Total reading time: <3 minutes)

After illustrating my issues with common stretching exercises (they don’t work) in the first part of this series and introducing the new method I will experiment with (Resistance Stretching) in the second part, it is now time to lay out how I will test the new stretching method and how I will measure it’s effects (or lack thereof).

Method

I will be doing the Resistance Stretching exercises as described in the book The Genius of Flexibility by Bob Cooley. I will do the exercises once a day, at least six days a week for the next 30 days. I’m allowing for one day off per week in case I feel like it might be too much to do the exercises daily, but I assume that won’t be the case. During these 30 days, I will continue with my usual training routines (weight-lifting and martial arts training) and I will not make any major changes to my diet, sleeping schedule or anything else that might affect the results. I also want to emphasize that I will be doing all of the exercises described in the book and only the ones described in the book. In other words, I will not do just the exercises that could improve the benchmark-results (see below).

Benchmark: Objective Measures

I want to be able to objectively measure changes that Resistance Stretching might cause. For this, I picked out a few easily measurable stretches as benchmarks. The stretches were performed after a very light warm up and were measured as seen on the pictures. I didn’t pre-stretch or do any heavy exercise before measuring.

Split

Benchmark 1: Split

The split, classical representation of Kung Fu-flexibility, has to be a part of this, of course. It also happens to be a special weakness of mine. Even with the most intensive stretching I’ve ever done, I’ve never come close to a full split. To avoid underpants-related variations that might occur with a crotch-to-ground measurement, I measured from the inside of my hip joint to the ground. Result:  46 cm /  18.1”

Sideways Split

Benchmark 2: Sideways Split

The sideways split is a good measurement of leg and hip flexibility, as it involves many different muscle-groups. Here, my current flexibility isn’t quite as abysmal as with the central split. Measured from the inside of the hip joint to ground, I got the same result for the sideways split facing either way: 21 cm / 8.3”

Toe-Touch

S3

This is done with completely straight legs and as a benchmark, I measured the distance from the lowest point of my head, when it was hanging down in a relaxed way, to the ground. On the picture, I have my head lifted slightly, so it doesn’t exactly represent the position that was measured. Distance: 36 cm / 14.2”

Joining Hands Behind Back

Hands behind back

Here, I didn’t take any measurements. I simply tried to get my hands as close to each other as possible, without pulling on them. I particularly wonder if I can correct the apparent asymmetry visible here (my right hand can’t reach upward as far as my left hand).

Measurements (overview)
Centimetres Inches
Split 46 18.1
Sideways Split, left 21 8.3
Sideways Split, right 21 8.3
Toe-Touch 36 14.2

Subjective Impressions

Of course, not every effect of a stretching routine can be measured objectively. Not that I expect it to positively influence every aspect of my life, as Bob Cooley claims it should. But I will take note of and report on what the stretching routine feels like, whether it is easy to keep doing daily and any side-effects that I experience that might be caused by the stretching. Depending on how much happens during the experiment, I will publish one or more posts before the end of the 30 day period.

This post is part of the Flexibility Experiment series.
Part 1: The Problem with Stretching
Part 2: Introducing Resistance Stretching
Part 3: Method and Benchmarks (currently viewing)
Part 4: Q&A with Anne Tierney, Resistance Stretching Expert

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Flexibility Experiment, Part 1: The Problem with Stretching Exercises

01/09/2009 5 comments

Photo by Piez

(Total reading time: 4 Minutes.)

I have practiced different styles of martial arts for most of my life and I’ve been a martial arts instructor since 2000. Part of the training regimen of every style I’ve ever practiced was stretching. In all these years of training, I have never become as flexible as I would like to be, so I decided to do a stretching experiment on myself and see if I can learn something new.

What you Expect vs. What you Get

A long, long time ago, when I first started stretching regularly, I knew practically nothing about it, but had certain expectations none the less. I imagined that stretching regularly would make me more and more flexible. Simple enough, right?

I want to quickly introduce two scales going from 0 to 10, in order to illustrate my point:

  • Flexibility Scale: 0 being completely stiff, 5 being able to touch toes and being fairly flexible, 10 being full splits and the kind of flexibility required for acrobats, figure-skaters and the likes.
  • Stretching Intensity Scale: 0 being no regular stretching exercises, 5 being stretching on a regular basis (e.g. Yoga-class several evenings a week), 10 being hours of intensive stretching every day.

Here’s what I expected:

Stretching: Graph 1

I imagined that keeping up a good, steady stretching routine would take me from wherever I was on the flexibility scale all the way to a super-flexible 10, given enough time. Had I thought about this a little more, I would have maybe concluded that I could only reach an 8 or 9 of flexibility unless I stepped up the stretching intensity at some point, but no matter: Both assumptions turned out to be very wrong.

First of all, something initially unexpected but quite natural developed: Over the years of training, my focus changed, my exercise regimens changed and the intensity with which I practiced stretching changed. There were times when I only stretched a few evenings per week, there were times when I stretched every day at home, there was a short period during which I trained Wu-Shu (think of it as Chinese martial-acrobatics) and did very, very intense stretching every day and there were times when I hardly did any stretching at all. Ok, so here’s what that might look like:

Stretch 2

Simple: The higher the intensity of exercising stretching, the more quickly I should become more flexible. When I slack off with stretching exercises, I will stop making much progress, but as long as I keep regular stretching a part of my exercise program, I should keep making progress, right? Wrong. Here’s an approximation of what I actually experienced:

Stretch 3

I was already fairly flexible to begin with. When I first started out with stretching, I made progress very quickly. Within a few months, I went from not quite being able to touch my toes (with straight legs, of course) to being able to firmly plant both of my palms on the floor. I saw the same kind of progress for other stretching exercises as well. After that first burst of progress however, I reached a plateau that has remained practically unchanged for years ever since. Extremely intensive stretching exercises budged my flexibility up a tiny bit and slacking off made me lose a fraction of flexibility. By and large, my flexibility seems to be immune to the amount and intensity of stretching I do.

Doing it Wrong

Of course, there are many different ways to stretch and perhaps I have just been doing it wrong? Well, while I can’t claim to have tried every stretching technique on the planet, I have practiced a fair range of techniques. Most of the time, I did stretching exercises that were a mix of Hatha Yoga and “western” static stretching. During the time of practicing Wu-Shu, I did a mix of static and dynamic stretching exercises as well as specific strengthening exercises that were also supposed to increase flexibility. Mostly, I did some stretching before exercising and some afterwards. I have done stretching as an isolated exercise some time during the day and I have done stretching as a part of exercise routines of various intensities.

Common stretching exercises don’t seem to work. I wouldn’t be making such a bold statement based just on my own example, though. As a martial arts instructor, I have seen hundreds of students of all ages doing stretching exercises more or less regularly and more or less intensely (depending on what style they were training). Almost everyone I’ve seen made a certain amount of progress and then reached a plateau. People go from an inflexible 3 to a fairly flexible 5 or from a flexible 6 to a very flexible 9, but I’ve never seen someone transform from inflexible to very flexible, no matter how they trained. What’s worse: Some people seem to be naturally rigid and they make almost no progress by stretching.

Does this simply mean that I and all of my students and peers have been doing it wrong? Perhaps. I haven’t given up hope, though. I recently came across a technique called Resistance Stretching, and it has an approach that is completely different from anything I’ve seen so far. I will introduce Resistance Stretching in my next post and outline the self-experiment I will do with this technique. I, for one, am very eager to see if this will make the crucial difference or if it’s just another fitness-fad.

This post is part of the Flexibility Experiment series.
Part 1: The Problem with Stretching (currently viewing)
Part 2: Introducing Resistance Stretching
Part 3: Method and Benchmarks
Part 4: Q&A with Anne Tierney, Resistance Stretching Expert