Creating a basic flexibility program

[James Orr]

Hi everyone

This is my first post here. I got Greg's olympic lifting book and DVD yesterday and need to ask a few questions about flexibility programs.

I found this excellent link to one of Coach Sommer's recommendations in another thread: http://gymnasticbodies.com/forum/viewtopic.php?f=17&t=1505&p=9262#p9262

He recommends that beginners start with a once a week rigorous session. Greg recommends that we go at it aggressively. Would aggressively be once a week or more? "Aggressive" isn't defined in the book.

My needs are are hamstring, hip extensor, and adducter. Would an aggressive program be doing each of these twice each for 30 seconds?


Straight knee hamstring
Bent knee hamstring
Spider man
Straddle
Butterfly

[Donald Lee]

I think you'd be best served with as close to everyday as possible. It really depends on what type of stretching you plan on doing. Just as with strength training, there are many varieties of stretching.

[Donald Lee]

Also, I think Steven Low may have some articles written about stretching to which I'm sure he will soon provide links.

[Steven Low]

Nope, I don't have any links. Just a generalized article...

http://www.eatmoveimprove.com/2009/08/the-when-and-why-of-static-stretching/

In reality you want to stretch as much as possible.

You will be sore initially so aim for 3-4x a week at first.. then can go to everyday once you start not getting as sore.

2-3x a day if possible... 3-5 sets per exercise of 20-30s hold or as far as progress lets you before you terminate the sets.

[James Orr]

Thanks, guys. Sounds good. But unpleasant :)

[Apry Johnson]

I don't think below 3 days a week, you will get any flexibility. Some people stretch every day. If I read it right, the guy says to stretch 1 time a week?

[Blair Lowe]

1x a week if you are starting to stretch. I think the point is if it's to begin stretching and to minimize any downtime from being overzealous in stretching. Many people start a stretching program and go way overboard and end up needing days off to recover they get so stiff.

So it's just conservative and progressive and ramps up from there. This would make sense considering where Coach Sommer propagates is slow, patient progression.