Flexibility - Video

dan@sportsmansfitness.com — Tue, 04 Mar 2008 23:34:00 +0100

Below is a video illustrating AIX and flexibility as an addendum to my last post.

{youtube}lht-fP03iq4{/youtube}

Flexibility

dan@sportsmansfitness.com — Tue, 04 Mar 2008 22:34:41 +0100

Flexibility is not the most exciting topic for us sportsmen. We often grow more concerned with our strength and endurance needs and the flexibility piece of the puzzle gets overlooked. If you read the last fitness post on Bowcast concerning proper warm-up, you should recall we introduced the concept of dynamic stretching taking place prior to a workout. Hopefully, you watched the short video to get an idea of the tempo and range of motion each move requires. Flexibility will make you a better bowhunter and getting all of us to work at it will keep us away off the couch this off-season.

[[Flexibility]] is the ability to adapt to different circumstances…to me this is what [[bowhunting]] is all about. You never know what the field will bring you and each day you have to be able to roll with the punches. Lack of flexibility is a recipe for disaster if you’re in the field for days on end, packing a quarter across diverse terrain, or breaking down your harvest. I’ve actually had my flexibility work in my favor while stalking herd bulls, moving my body through interesting positions to avoid detection and hindsight reveals that some of my best trophy animal harvests were sponsored by moderate flexibility.

There’s an amazing benefit in traditional stretch-and-hold stretching when executed properly. You might have heard this type of stretching termed as “static” or “passive” stretching and it does have a role in our off-season conditioning workouts – only when you’ve completed a workout. Why static stretch only at the end of the workout? Well, the body’s muscle tissue is pretty well heated at the end of the workout creating the “warm rubber band” effect in which the muscles are more extensible. If you have fallen victim to static stretching cold before going on a run or gym workout, think about what happens to a rubber band that is placed in cold water, it loses a great deal of its extensibility. In fact, our muscles have a lot of characteristics that of a rubber band, so please save static stretching for a post workout protocol.

Rather than listing off common static stretching moves, I’d like to introduce a new outstanding technique of stretching known as Activated Isolated Stretching (AIS). AIS techniques will undoubtedly make noticeable lengthening progress in your muscles as well improve your overall function. AIS stretching involves an eight to nine foot rope and using it to aid new ranges of motion. You’ll wrap the rope around the arch of your foot and perform a series of moves. The rope will gently assist in pulling the muscle a bit farther than your body would ordinarily allow. You always exhale during the rope assistance portion, enabling you to have a deeper stretch. With AIS you stimulate your muscles to relax and contract through new ranges of motion which encourages your body to reprogram itself to be more flexible.

A piece of advice on AIS, is to be cognizant that you’ve mentally conditioned yourself to believe that you can stretch only to a certain point, usually because you are weak or lack coordination in that area. The beauty of AIS routine is that folks see results quickly and you should find yourself integrating it into your daily routine, especially if you have tight hamstrings and lower back. I encourage a 5 minute AIS routine at the end of your workout and it will in fact double as a great way to [[cool down]]. Enjoy!

AIS Rope [[Hamstring]] Stretch:

Preparation: Lie on your back and wrap the rope around the arch of your foot.

Your Objective: Actively flex your [[quads]] and [[hip flexors]] as you pull the rope back. At your end of range of motion, exhale while you assist the stretch by gently pulling on the rope for a few seconds. Return back to floor and repeat a handful of times.

Notes: Keep your opposite non-working leg straight to the floor while you pull the toes up on the working leg with rope.

You Should Feel It: In your [[hamstrings]] and calves.

AIS Rope Groin Stretch:

Preparation: Lie on your back and wrap the rope around the arch of your foot and loop the rope underneath your leg. Hold the rope with the hand on the same side as your working

Your Objective: Fire your [[glutes]] as you sweep your leg away from your body. When you reach the point of resistance, give the rope a gentle tug. Assist the stretch while you exhale for a few seconds.

Notes: Keep your opposite non-working leg straight while performing the stretches

You Should Feel it: In your [[groin]]

AIS Rope Quad Stretch:

Preparation: Lie on your stomach and wrap the rope around the arch of your foot

Your Objective: Pull the rope over your shoulder as the working leg goes upward. Fire the glute and hamstrings of the working leg to stretch your quad and hip. Pull your hell toward the opposite glute.

Notes: [[Exhale]] while your heel reaches the end range, pause for a few seconds and repeat a handful of times.

You Should Feel It: Quadriceps and Hip Flexors

AIS Rope Shoulder Stretch:

Preparation: While standing, place the rope in your hand and put that hand behind your neck so that your elbow is point up.

Your Objective: Take your other hand behind your lower back as if you were getting hand-cuffed. Grab the rope and let the top hand pull the lower hand upwards and then reverse the movement while having the bottom hand pull the top hand downwards. Repeat a handful of times.

Notes: Avoid jerky movements and remain fluid through the stretches.

You should Feel It: Shoulders, Lats, and Triceps

Rookie: Add one day a week of a 3-6 mile run at a 10-min mile pace

Varsity: Add “Helen” to your workouts once a week

http://www.crossfit.com/cf-info/excercise.html#Girls

Pro: Add “Crossfit Total” to your workout once a week

http://www.crossfit.com/cf-info/excercise.html#Girls

[...]

Proper Warm Up - Video Illustration

dan@sportsmansfitness.com — Sun, 17 Feb 2008 13:49:31 +0100

The video below is an addendum to my last post. I described in text some of the dynamic movements for warm-up. On the video below, you can view what these dynamic movements actually look like when being performed.

{youtube}1HVNCuRyLE0{/youtube}

Blog Entries tagged 'Dan Stanton'

Flexibility - Video

Flexibility

Proper Warm Up - Video Illustration