Building Flexibility Questions

I am starting a new flexibility routine along with my bulking/cutting routine. I am planning on adding about 15-20 pounds to my mass (I weigh 135 at the moment with around 2.5% body fat) and develop enough flexibility to do the splits. Ultimately, my goal is to develop more flexibility for my Jazz/Ballet dancing and some more strength for my breaking. Since I used to do bodybuilding building/strength mass is easy for me since I know what to do. However, I have never done a flexibility routine before.

At the end of my workouts I am going to do a 20-30 minute stretching routine consisting of the few areas I am weak in. (I am a really flexible guy in nearly all areas except my upper hamstrings/groin area... this really limits my straddle, turnout, and high kicks) I know what exercises I am going to do but there are a few things I am unsure of:

1) Is it detrimental to do "hard" stretching routines everyday? (For lack of better word) -- Basically, the routine I am doing is designed to push myself further and isn't something you'd typically do in a warm up. Can my body do it everyday or does it need to rest similar to when building muscle?

2) Is there anything particular I should eat when building flexibility? (IE, when building muscle protein is one of the main ingredients)

NOTE: I am doing a little cardio before stretching to warm up those muscles too.

i have absolutely nothing to help answer your question, unfortunately...
but i was just so excited that another breaker is on here! yay! who says you can't do ballroom and breakdance?

I vaguely remember an old thread about flexibility training for splits -- will have a quick rummage.

Backstreet said:

NOTE: I am doing a little cardio before stretching to warm up those muscles too.

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That's good -- hard stretch without a warm up is definitely a no-no.

I do 3-4 times a week 1,5h floor exercises with an instructur for muscels and flexibility in a Ballett/Jazz studio.This helped building my muscels, not so much my flexibility. Exercises for flexibility I do every day.

MacMoto said:

I vaguely remember an old thread about flexibility training for splits -- will have a quick rummage.

Click to expand...

Here's the thread I vaguely remembered:
:arrow: Splits * Contains a link to a list of stretches specifically aimed towards splits.

These may also be useful:
:arrow: Stretches for Dancers
:arrow: I'm just so darned inflexible!!
:arrow: fastest way to the splits!!

Backstreet said:

I am starting a new flexibility routine along with my bulking/cutting routine. I am planning on adding about 15-20 pounds to my mass (I weigh 135 at the moment with around 2.5% body fat) and develop enough flexibility to do the splits. Ultimately, my goal is to develop more flexibility for my Jazz/Ballet dancing and some more strength for my breaking. Since I used to do bodybuilding building/strength mass is easy for me since I know what to do. However, I have never done a flexibility routine before.

At the end of my workouts I am going to do a 20-30 minute stretching routine consisting of the few areas I am weak in. (I am a really flexible guy in nearly all areas except my upper hamstrings/groin area... this really limits my straddle, turnout, and high kicks) I know what exercises I am going to do but there are a few things I am unsure of:

1) Is it detrimental to do "hard" stretching routines everyday? (For lack of better word) -- Basically, the routine I am doing is designed to push myself further and isn't something you'd typically do in a warm up. Can my body do it everyday or does it need to rest similar to when building muscle?

2) Is there anything particular I should eat when building flexibility? (IE, when building muscle protein is one of the main ingredients)

NOTE: I am doing a little cardio before stretching to warm up those muscles too.

Click to expand...

One thing I would say is warm up before you stretch. You should be fine everyday as long as your careful about warming up before hand and not over stretching. (It should never hurt)

I agree with Chandra- stretching cold muscles is a bad idea. And about pushing yourself- go for discomfort, but never pain, and breathe to stretch further. I learned that from yoga- you should try it.

In recent discussions about performing a split I always heart, that after some age it is too late to do it.
Yesterday I was checking some forums and the instructors claimed, that it should be possible at any age, with or without having stretched before within 2 months. Any experience here?
My instructor always claims, that it is a problem of the brain, not of the body. Since half of the group is not able to do it.

nikita said:

In recent discussions about performing a split I always heart, that after some age it is too late to do it.
Yesterday I was checking some forums and the instructors claimed, that it should be possible at any age, with or without having stretched before within 2 months. Any experience here?
My instructor always claims, that it is a problem of the brain, not of the body. Since half of the group is not able to do it.

Click to expand...

I think it is possible at any age also. Anyone willing to dedicate the time to do it should be able to do it. (Disregarding things like some kind of bizarre medical condition)

Myself personally:

I am a fairly flexible person naturally. My quads are EXTREMELY flexible and it can gross some people out as to how far I can bend them. My calves are also EXTREMELY flexible (I can flex my foot really far). I am also overall fairly flexible in all other areas; however, I do have weak points:

Upper Hamstrings/Groin -- VERY unflexible area for me. My hamstrings are bad. I pulled/tore my left one back in highschool during track season. I would sometimes stretch with the trainer at the highschool to warm them up before runs. My last year I remember him telling me they were fairly bad in terms of flexibility and said my goal should be to get to *here* -- Here being defined as to where a normal person might be in terms of hamstring flexibility.

I started Ballet/Jazz about a year ago (I was always into hiphop) and I would be doing front leg splits about once or twice a week only in class. In that timeframe, my flexibility has improved considerably.

In fact, today I was looking at how far along I was with my hamstrings compared to the other girls (The ones that couldn't land a split) and some of them (Not all) I was so much farther along when I KNOW that some of them I was behind in terms of doing a split.

I have recently begun my program described above, while in two days I doubt I'll see results I do feel like it is getting better. After about a month I will be curious to see where I am at.

Ultimately, my point is that if someone with unflexible hamstrings like me can come this far hitting the splits is definitely an obtainable goal.

**************

Edit: Something I want to add is I view flexibility the same as muscle building/strength building. Everyone starts out at different levels. When I started lifting weights, I was one of the weakest people out there. I could barely bench 100 pounds max. Ironically, now most people consider me extremely strong.

Thus, if you are unflexible to begin with, you can become extremely flexible by developing a routine the same you would to build strength/muscle. Setup a stretching routine and challenge yourself. Do it consistently and make sure to warm up properly. You will become flexible and be able to do the splits.

The above is my opinion.

If you have the time and/or interest I would suggest Taek Won Do and/or Yoga.

I would love to think that you can be as flexible at 40 as you were at 20, but I'm not entirely convinced. I don't know if childbirth has any bearing on it, but I am nowhere near as flexible when I was young (and was a gymnast and cheerleader in my teens). I have been working on splits sporadically over the past year and my hamstrings are still pretty tight. I suppose I could be happy with one of those splits where your legs are straight, but you're not down quite all the way and the dress hides it??!!

I have a pt appointment today, so I'll ask some of your stretching questions, Backstreet, but I can't imagine you can stretch too often. I do some sort of stretching every day and honestly, it's the best thing I do for myself. I feel so much better when I wake up every morning...and it helps the dancing, too.

Thanks for finding those links, MacMoto!

I have a gym nearby where I live. People going there to the Yoga classes haven an incredible flexibility. There are mostly 60+.

nikita said:

In recent discussions about performing a split I always heart, that after some age it is too late to do it.
Yesterday I was checking some forums and the instructors claimed, that it should be possible at any age, with or without having stretched before within 2 months. Any experience here?
My instructor always claims, that it is a problem of the brain, not of the body. Since half of the group is not able to do it.

Click to expand...

I'm much more flexible in the upper body, but not at all in the lower body (except for hamstrings). Our teacher put a split into one of our routines, and when I protested saying that I was never able to do one, he said to do as much as I can and not to go all the way. After a couple of weeks I was able to do a split (although I still don't go all the way in the routine). It must be in one's head.
Now my husband is a poster child of inflexibility, although he's very fit. Tae Kwon Do improved that a lot, but he'd prove those instructors wrong. There is no way he'll ever do splits.

Some days ago I was dreaming, that I do a laying split (Eka Pada Shirasana).
So now I know, that I can do it

redhead said:

Tae Kwon Do improved that a lot, but he'd prove those instructors wrong. There is no way he'll ever do splits.

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coincidence - my dh is also a tae kwan do black belt...and can get himself into a "pretzel" position. And you know, he doesn't even work at it. Sickens me!