Flexibility Training- Preventing and curing Pain and Injuries

This post is meant for my father, but can be used by anyone.

It is absolutely amazing how much people know about resistance training and how there, there is an emphasis on the principle of specificity and the basics, but when it comes to flexibility and mobility work, the exact opposite happens. The kind of flexibility you train for is the kind of flexibility you will develop. Therefore if you stretch relaxed, you will increase your flexibility in a relaxed state. If you stretch in ballistic movement, you will get better at that.

So let us get some perspective- flexibility and mobility are of the following types:
1. Passive (relaxed)
This form of stretching has only one real benefit- it teaches you how to relax. Other than that, in extreme cases it teaches your body to override normal stretching patterns and teaches your body to injure itself faster and more completely. The short version is, don't do it, unless you are trying to get rid of a lactic acid pump in your muscles. The relaxation helps in muscle awareness too.

Just imagine this, let us say some pressure (say a car) is stretching out your shoulder. Your body would normally try to overcome the resistance by contracting the chest. If the resistance is too great, the muscle would tear, allowing the joint to be saved. If you did too much passive stretching, the muscle would relax and let the shoulder be ripped out of its socket. Passive stretching only makes the pain worse, and increases the chance of injury.

Passive stretching is useful to determine muscle imbalances. For example, if you can't stretch your hamstrings, but can stretch your glutes, your hamstrings are probably weak compared to your glutes or your hip flexors are tight.

2. Active (Muscles are contracting)
This is basically the range of motion within which your joints can move through, while (the muscles) applying force. This is the most comprehensive form of flexibility, as the range within which muscles can contract, is the range within which they can do everything else too- move in a ballistic fashion, relax, overcome resistance and counter trauma.

Active stretching is the equivalent of strength training for the muscles- it has the highest carry over to all other forms of flexibility. Thus, the maximum time and effort must be spent in active stretching. Also, active stretching under load increases the strength of ligaments, tendons, bones and the strength of all soft tissues, which becomes important as age advances, AND as strength advances.

The major reason most athletes today suffer various soft tissue injuries during training and competition, is because they spend very little time developing 'sinew' strength. Thus, their muscles become stronger and stronger at an exponential rate, while the 'sinews' can't keep up. Eventually, this leads to soft tissue injury, especially when high amounts of force are generated.

It is interesting that turn of the century lifters (1900) sustained almost no injuries and had remarkable longevity.  Many people competed well into their 70's- something that would be unimaginable today. Even those who went through severe trauma, retained most of their strength and would suffer almost no soft tissue damage. For Instance- Arthur Saxon's spine was run over by a 2 ton vehicle, which compelled him to be immobilized completely for 7 months. He recovered from the injury and in 3 years time, became the strongest man in the world. The reason for this is that many of the lifts that were popular at that time, were in fact incredible feats of active flexibility, which developed incredible soft tissue strength. Take a look at the following pictures of Saxon's favorite exercises.

Both these exercises require enormous amounts of strength and flexibility. This is the combination that keeps you injury and pain free. In both lifts he is handling over 300 pounds.

As a side note it is interesting to note that I adopted both these exercises for spinal flexibility before my accident, and had reached 90 kgs (200 pounds) on both lifts. My quick recovery and lack of soft tissue damage prove my point.

3. Ballistic Flexibility-
This is the range through which your body can move at high speeds. This component is important if you play a lot of quick sports. As this is a separate ability altogether, I will deal with it in a separate post. Just remember, work on active flexibility will have considerable transfer to this as well. You will still be better off focusing the majority of your time and effort in increasing your active flexibility.

There are many more types of flexibility, but for programming purposes, this much info is enough.

Now just like strength training, you cannot do too many exercises for flexibility and expect to make progress. Active flexibility, just like basic strength, is worked best when done for low repetitions, high effort, with a focus on just a few basic movements.

So, what are the basic movements? To judge this, let us consider the major joints of the body-
1. Spine - Not exactly a joint, but you know what I mean.
2. Hips
3. Knees
4. Ankles
5. Wrists
6. Elbows
7. Shoulders
8. Rib Cage- Again not exactly a joint, but flexibility here is important.
9. Neck

Each of these joints need to be flexible in various directions. We need to construct a set of active flexibility exercises that can work all these joints, from every direction, thoroughly, with the least number of movements. The most efficient set of exercises I have been able to create (which I used before the accident), are-

No. And Name	Joints Worked	Muscles That Contract
1.       The Gymnasts Bridge/The Back Bend/ The chakrasana	Spine (extension), Hip (extension), Shoulder (extension), Rib Cage (extension), Wrist And Fingers (extension)	All the Spinal Erectors, The Glutes, The hamstrings, The Finger Extensors, The Shoulder Blade Retractors
2.       The Twist Hold	Spine (lateral rotation), Hip (abduction and adduction), Rib Cage, Shoulders (adduction and abduction), Knees (flexion)	Spinal Erectors, All the muscles of the shoulder girdle, Obliques, all the hip muscles
3.       L- Sit	Spine (flexion), Hip (flexion), Knee (extension)	All the core muscles and the abs, the quadriceps, the shoulders and lats
4.       The Squat (Heels Flat)	Spine, Hips (flexion, adduction), Ankles (Doriflexion)	The Quads, The Hamstrings, The Tibia and the shin, the calves, the Glutes, the Hip Flexors, the Abs
5.       Sit And Reach	Rib Cage (flexion), Spine (flexion), Hips (flexion), Shoulder (shoulder blades)	The abs, the serratus, the hip flexors
6.       Isometric Neck Press	The Neck	All the Neck Muscles

The only shortcoming in this set is shoulder extension and elbow flex-ion  both of which are strongly worked by the dip, but then a back exercise would have to be added (like the chin up) and this will go down the dangerous path of becoming a strength training program and not a flexibility program. So we will limit our exercises to these 6.

All exercises must be progressively mastered. All most be performed slowly and deliberately with no bouncing for the dynamic movements, and a good pause at the extreme points.

Real focus must be on contracting the muscles that are supposed to be contracting, and stretching the joints that are supposed to be stretching. This focus is the real key. If you don't do this, you will, after some experience, be able to perform some of the movements by relaxing into them. This is a bad habit and can only be countered by focus and concentration.

Do not be in a hurry to move to harder steps, move to them only after you are really sure you have mastered the previous ones. Remember, the harder steps are not going anywhere. Provided you do not suffer from a permanent disability and are not over 60, the highest variations of each exercise should be achievable for everybody, provided you stay consistent. The good part about flexibility and 'sinews' training is that you can't really burn out on it, the neuro muscular system is hardly taxed.

Be sure to keep a note book in which you record each and every workout you do. The objective must be to improve the numbers, however slightly, every week. This is critical, as otherwise you will use subjective feelings to decide if you are making progress. Improvement in every movement can be measured strictly by numbers, and that should be the way it must be measured.

All right on to the exercises-

1. The Bridge-
General Points-
Breathe Evenly.
Really focus on forming a nice tight arch at the top, by contracting your glutes AND THEN your spine in ALL movements.
Focus on all the joints.
Really ensure that the muscles that are supposed to be contracting are.
Really focus on stretching the muscles in the front of the thigh. This is absolutely critical.
Perform Full Repetitions- Go All the way up, hold for a second, go down as much as you are supposed to.
If your wrist bothers you, you can use push up bars to hold onto. It will make the bridge slightly harder though. Just make sure the fingers (if they were extended) are always pointing towards the toes.

Step 1.
Short Bridges-

Toes pointing slightly outwards.
Keep the entire foot flat at all times.
Feet Shoulder Width
Master For 3 sets of 40.
Start- 10x2
Work Up to-
20x3
Work Up to-
40x3


Step 2-
Stool Bridges

Head Must Clear The Bed/Stool/Bench
Elbows Slightly outwards
Te object you use must be about knee height
Start- 8x1
Work to-
10x2
Work to-
15x3
Work to-
20x3 and move to the next step


Step 3-
Head Bridges

The First Rep Will be from a dead start from the floor.
Maintain the arch through out.
Gently touch your head to the ground.
Elbows will now be parallel.
Start- 8x1
Work to- 10x2
Work to- 12x3
Work to- 15x3
Move to the Next Technique



Step 4-
Full Bridges

Start 5x1
15x3 would be mastery

This can be made harder (if desired) by placing the feet on a slightly elevated object.







2. Twist Hold-
General Points-

Focus on all the joints.
Really ensure that the muscles that are supposed to be contracting are.

Step 1-
Ordinary Twist Hold

Focus on the twist of the torso and the elbow pressing on the knee
Look powerfully to the side, keep your body tight.
Your heel should be on the outside of the opposite knee.
If you find this too hard, you can straighten the leg on the ground. Once you get to 15secs x 5, you can come to this technique.
Start- 5sec each side x 3
Work to- 8sec each side x 4
Work to- 10sec each side x 5
Work to- 12sec each side x 5
Move to the next technique


Step 2-
Hard Twist Hold

Grab the ankle with your hand.

Start- 5sec each side x 3
Work to- 8sec each side x 4
Work to- 10sec each side x 5
Work to- 12sec each side x 5



Step 3-
Half Twist Hold-

The further apart your hands are along the towel, the easier it will be. Every time you hit the progression standard, get the hands closer together by 2 inchs.

Start- 5sec each side x 3
Work to- 8sec each side x 4
Work to- 10sec each side x 5
Work to- 12sec each side x 5


Full Twist Hold-



Start- 5sec each side x 3
Work to- 8sec each side x 4
Work to- 10sec each side x 5
Work to- 12sec each side x 5
This can be made harder, if required, by gripping higher up.



3. L-Sits
L sits are pretty self explanatory, just remember, mastering this exercise will give you grand abdominal strength and hamstring and hip flexibility. Plus its cool and very achievable for anyone within a few months of training.

Step 1
Tuck Sit

You can use the edge of the bed, or a chair with arm rests to do this.
Start- 20s x 1
Work to-30s x 2
Work to- 40s x 3
Work to- 50s x 4
Move to the next technique





Step 2-
Straight Leg Hold

Make sure no part of your body except your hands is in contact with the chair.
Knees should be locked.
Use a chair about knee height.

Start- 20s x 1
Work to-30s x 2
Work to- 40s x 3
Work to- 50s x 4
Move to the next technique.


Step 3-
N- Sit

If your wrists bother you, you can use push up handles.

Start- 20s x 1
Work to-30s x 2
Work to- 40s x 3
Work to- 50s x 4
Move to the next technique.


Step 4-
Staggered Sit

Alternate Sides between sides.

Start- 10s x 2
Work to-20s x 4
Work to- 30s x 4
Work to- 40s x 4
Work to- 50s x 6
Move to the next technique.

Step 5-
L-Sit

Start- 10s x 1
Work to-20s x 2
Work to- 30s x 3
Work to- 40s x 3
Work to- 50s x 4





The Squat-
General Guidelines

Stand Tall with your legs shoulder width apart or a little wider, with your toes pointing slightly outwards. Keep your eyes on an object about the same level as your eyes throughout and don't swing your arms (Does Not apply to the first step).

Do not let your heels off the ground. 

You will have to bend forwards slightly, but don’t bow forwards. 

Descend in a controlled fashion until your hamstrings touch your calves. 

Pause for a second, don’t just bounce back up. 

Press in order to come back to the start position. 

Straighten your legs out fully at the top before repeating. 

Your knees should move in line with your toes, do not let them track inwards. 

Step 1-

Jack Knife Squats

Use a bench or object that is knee height. 

Focus on contracting the tibia and the shin muscles to move the shin forward. Remember, the ankle movement is of paramount importance here. This goes for all variations of squats. In the first rep of every set, rock side-to-side at the bottom of your squat to open up the ankles. 

Grab the object with an overhand grip. 

Try to not depend on the object to prevent yourself from falling backwards, move your shin forward to prevent it. Still you will have to grab on to prevent falling back.

Start with- 15 x 2

Work to- 20 x 3

Work to- 30 x 3

Work to- 40 x 3

Move on to the next technique.

Step 2

Supported Squats

Use an object waist height.

Start- 20 x 1

Work to- 25 x 2

Work to- 30 x 3

Move on to the next technique.

Step 3

Half Squats

Go down till the thighs are parallel to the ground.

Start with- 15 x 2

Work to- 20 x 3

Work to- 30 x 3

Work to- 40 x 3

Move on to the next technique.

Step 4-

Full Squats

Start- 20 x 1

Work to- 25 x 2

Work to- 30 x 3

Refer to the my post on the Squat to learn how to go beyond this.

5. Sit And Reach

Simply sit on the ground with your legs together, straight out in front of you. Reach out forward stretching your spine and your hips. Get to a point you can comfortably hold with abdominal contraction, and hold for a few seconds. Focus on separating your shoulder blades and rounding your spine. Try to go lower every workout. 

6. Neck Press

Place the palm of your hand on your forehead and tilt your neck backwards until you are looking at the sky. Then press you palm against your forehead with your neck trying to get straight. Press for 10 seconds, 3 times. Do the same thing with your palm behind your head and your neck titled forwards, with you looking at the ground. 

How to put these exercises together-

For the middle aged man and the weight lifter, the following stretching program should work excellently- 

3 workouts a week- Say Mon, Wed, Fri.

Each workout-

Begin with Squats

Move on to Twist Holds

Move on to Sit And Reach

Move on to L-Sits

Move on to Bridges

Finish with Neck Presses

All the above must be finished within 40-45mins.

The middle aged man who is trying to maintain some good strength, would be well advised to follow up this flexibility workout with the following 3 exercises with dumbbells-

Standing Military Press-

Let the wrists rotate in a natural fashion. The elbows will want to point forward, and at the top the palms will want to face forward. 

Lockout at the top for a full second.

Keep the bells shoulder width.

Start with a weight you can press for 5 reps (last rep should be a small struggle), for 2 sets.

Work to- 7 x 2 (same weight)

Work to- 8 x 3 (same weight)

Work to- 10 x 3 (same weight)

Work to- 12 x 3 (same weight)

Now increase the weight of the bells to a weight you can handle for 5 reps x 2, and start over. 

One arm Dumbbell Row-

Pull the bell to the lower part of the stomach. Focus on moving the humerus behind the body, do not use the biceps to row the weight. 

Start with a weight you can row for 5 reps (last rep should be a small struggle), for 2 sets.

Work to- 7 x 2 (same weight)

Work to- 8 x 3 (same weight)

Work to- 10 x 3 (same weight)

Work to- 12 x 3 (same weight)

Now increase the weight of the bells to a weight you can handle for 5 reps x 2, and start over. 

Standing Bicep Curls-

At the bottom, the palms should be facing each other. As the bells rise, they should rotate. Around the halfway point, the palms should be facing upwards, and should stay like that all the way till the top. 

Do not swing the bells.

Do not let the elbows move behind the body.

Do not let the body rock back and forth. 

Keep the body tight.

Start with a weight you can curl for 5 reps (last rep should be a small struggle), for 2 sets.

Work to- 7 x 2 (same weight)

Work to- 8 x 3 (same weight)

Work to- 10 x 3 (same weight)

Work to- 12 x 3 (same weight)

Now increase the weight of the bells to a weight you can handle for 5 reps x 2, and start over. 

If you are going to perform the dumbbell exercises, the total workout must not cross 50mins - 1 hour. You must also eat within 30mins of finishing the workout. 

Good luck!