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Partner stretch session yesterday with my girlfriend. Planning to do this every sunday. It was a bit experimental and it's clear it will take some time to get into the flow of it. We did: Stick pec stretch Hip flexor (wall quad version) Shoulder pulldown (fenomenal sensations with this) Quad stretch First 2 seem fundamental to me. Shoulder pulldown because of my thight neck. I should probably add some kind of lat stretching since those are perhaps the thightest part of my body. Any idea on other must have bang for buck partner stretches?

Rather that lying face up with your straight arms by your sides (and palm up, if you can do that), try opening up your elbows to 90°, and place the palms flat on the floor. The possible problem with putting the hands on the hips is that they can go to sleep (blood flows from the fingertips to the elbow under garity's force. OTOH, if you can lie with your fingers on your size as you describe without your hand dangerous to sleep, by all means try that. The real requirement, the deep requirement, is that you can relax the body completely, so any arm position that will allow that is fine.

Hi, I've been doing the lying relaxations but can't get my arms to be flat on the floor so adjust them to on my hips to be more comfortable. Is there an alternative or perhaps movement(s) that could help straighten my arms?

LRP. Suitcase and then rack carries with the 24kg kettlebell to warm up and introduce some grip isometrics for the elbows. Limbering with Cossack squat transitions, quite a bit of soreness in the adductors and hamstrings from yesterday's new range of motion with those so not as deep as usual. It's mostly absent in my day to day movements which is nice. Program 8 - shoulders, neck It never ceases to amaze me how my 'stiff' and tight now is a significant improvement from where I started. I used the floor version since it's a little more intense than the wall version for the shoulder exercises. I can feel the effects of the kettlebells in this one. Range of motion is good, but there's some resistance that wasn't there the last time until I let it go. Palm down felt harder today than palm up for some reason. Nice to just relax into them. I followed it up with the lying rotation from the daily 5 because my back wanted it. For the arm across the front of the body shoulder stretch I used to rely on momentum to get it there, but now I can bring it there in a slow and controlled way. I appreciated the side to side neck exercises quite a bit today. The vertical ones were nice to loosen up from it afterwards.

Went through the last 2 programs of the starter course today. So now I did all of them at least once, the ones from part 1 and 2 at least twice each. Will play around with the programs of part 3 for a few more days. I'd say my lower body flexibility is okayish, but also not better than that. A little bit of hip impingement on my left side I think, and my legs dont move very much in internal rotation when doing the figure 4 exercise. Also think I might have some mild version of the piriformis syndrome because sometimes during work I get some small stabbing pain in that area. Upper body flexibility a bit less, especially shoulder flexion, I cannot access that range very much. And also quite a stiff neck of course. Very bad internal rotation on my right side. I really liked some of the pancake work in the starter course where you also go in a side bend of the core. Gives me a strong stretch from bottom of the hips up to the top of the lats, and if I also bend at the neck, some of those muscles. Something really thight is going on there in my left side especially at the level of the neck. So I can slowly start thinking about what to focus on next. I'm in the process of acquiring some tools, got a nice ring setup now in my living room along with some massage balls. Found a good site from which you can order wood cut into custom shapes including egg shape. Used that to build my own baby whale: It's a bit steep so I think I will build another one which is bigger and more gentle. Gives a good lat and spine stretch though

Embodiment in process. Thumbs up.

Quick update tonight. LRP in the mornings. Kettlebell work with the 24kg 4 days this week. The usual QL straddle, 90/90, and half pancakes afterwards. Everything is feeling light and low volume. I've noticed quite a bit of lower abdominal and mid-back activation during the goblet squats. I have one more planned session at the current volume before I add a couple more sets. I'm finding the insights I've gotten from LRP and LRP itself immensely useful in staying relaxed afterwards and not accumulating systemic fatigue. I had a breakthrough with my half pancake tonight. I used the cue of lifting my straight leg off the ground (unsurprisingly, it just stays there) but it brought my torso about 6" closer to my leg than it's been in that position for at least a few decades. I'm also noticing that my left leg is now tighter than my right which is an interesting reversal. I applied that same cue to the full pancake afterwards and it worked there too. Then I applied it to a sitting pike and that was significantly deeper too. I still a ways to go (much more for the pancake than the pike), but it feels like my body understands those movement patterns now in a way that it hasn't in years. 90/90 - continued isometric lifts with the trailing leg to work on internal hip rotation. I'm already seeing and feeling a big difference from that and I can stay quite a bit more upright when I do it too. Less cramping the last few days, but still a long way to go with it. I'm planning to run through program 8 and maybe 9 tomorrow depending on how I feel.

Ran 9k Tuesday,warmed up with 4 strides to get a pop in the legs.I did the quad-wall hip flexor stretch after because I can sometimes feel tight from the running.Ran 9k tonight,a light jog and some strides as a warmup.I'll stretch later

LRP in the mornings. Longer session tonight. Elbow stuff (flex bars, finger extensor band work) Kettlebell work (goblet squats, swings, TGU, staggered rows) with the 24kg. I'm keeping this at a relatively low volume with the plan to make gradual volume increase feel easy the whole way. Skipping afterwards. Followed by 90-90 (working on isometric lifts (read: inducing cramps until I've remapped them enough) of the trailing leg's foot to even out my internal hip rotation between sides), QL straddles, and the half-pancake with the variations Kit suggested above (consistency more than progress at the moment, but that will make all the difference in the end). Program 5: Elephant walks - skipping always introduces some calf tension, so I preemptively stretched them to avoid it. Less pushing to get my legs straight today and more just relaxing where I felt it was strong enough. Wide legged elephant walk - I felt this much more in the small groin muscles I associate with the Tailor's pose and much less in the inside line of the hamstrings/gracilis than I used to. Hip flexors - I like lunges. I'm also fascinated by how different things I'm doing influence how they feel. I did explore some different lines with this one and applied some C&R in a couple spots that needed it. Back bend - pretty loose with this one as well. I modified it to the straight arm version for a pleasant stretch through the abdominals. Program 6: Side bend - still remarkably loose from the last session, pleasant lat stretch but less intense The spine rotations were quite pleasant in my mid-back with a fair bit of compression on the side I'm rotating towards that feels good. Hip flexor plus quad - I like this one, it's like a more easily moderated version of the wall quad-hip flexor. I spent some time playing with it and my tightest lines. Spine flexion - I'm not real tight in this line generally, but I worked with the one foot forward positions to get a gentle stretch in a couple spots in my mid/upper-back. Program 7: Foot sequence It's been a while since I've done this one and I feel that difference (both before and after). My toes spread pretty well at this point and I make it a point to do do that movement often through the day so I don't every lose it. After the finger interlaced one today there was a hint that I can bend (at least some) toes individually rather than just all of them together. I suspect it will be a long time before there is any consistency to that because I can't do it at all while I'm writing this, but for a brief bit of time there was more awareness and control. I liked the stretch for the top of the foot quite a bit today, just the right intensity. "Rod of correction" on my calves to finish things off. I emphasized the sides of them more than usual today. I expect I will feel that in the next few days.

I have just come across this link, on Fascia differences in Ehlers-Danlos syndrome. The syndrome encompasses multiple syndrome all related to mutations in collagen genes, or in genes related to collagen. It can affect mutiple organ systems, and there are many different types, asssociated with the different known mutations or symptoms. I have many friends with it. Because the genes are mostly related to collagen, it was thought to affect mobility by affecting collagen. However I have come across this interesting article, showing that fascia is thicker and more "sticky" in Ehlers-Danlos Syndrome. This gives an explanation for some of its further symptoms. I have still to go through the associated references in detail, but it all looks legit. Interesting reading. https://jeanniedibon.com/fascia-and-proprioception-in-eds/

Isn't it. Thanks for reporting!

LRP in the mornings. Kettlebell work Saturday and again today. An extra day off after a (relatively) arduous hike on Sunday. I worked on some Cossack squats afterwards before this session. Also worked a little on hip internal rotation with bring the knees towards the floor while sitting and leaning back. Program 3: Forward bend - calf tightness. Hands flat on floor. It's comforting in a way to see that those two things aren't mutually exclusive anymore and that 'tight' is still remarkably loose compares to how I used to be. Calf stretches - skipping is still generally tightening those up, but less than it used to. My ankles are also generally feel stiffer than previously (side effect of boots in the winter), but that will improve fairly quickly and the reality is that I keep working the end ranges so it feels like they are. Piriformis - I need the stronger version of this, the top of the thigh is pressed right along my belly and chest. Elephant walks - Working at keeping my torso pressed onto both legs during straightening movements rather than just one. I'm still warming into straight legs by the end (can't do it cold yet). I sometimes grab my opposite wrists behind my calves and pull myself into it to keep my torso from coming off the thighs. Forward bend - no more calf tightness. Hands flat on floor. Not quite a rest position unless my torso is off my thighs. Program 4: I like the warmup movements. I notice the little stabilizer muscles a lot more than I used to. Still not 100% on controlling them consciously yet, but I have the awareness to feel them now. Pulling on a wall - Very pleasant today. The cue to lean back into the wall and then come off it is helpful. I'm still trying to figure out (a partner is almost certainly the answer) a good way to get my hand up towards my spine and not just across. I do this one pretty frequently as a part of my limbering without the wall, and the increased range of sideways motion is a good reminder to revisit different forms of movements I do while limbering more frequently than I have. Arm over shoulder - so much easier to keep my head and neck straight now. More depth, still slow (because I've neglected them for a while). But it's funny how much the body remembers ranges of motion once you've been there. My neck is pretty loose up and down.

I could try them out in the warmup before a run

Not really WRT the ball of foot bounces we're talking about; I can't get into the deep physiology today, but plyometrics are more about stored tendon energy (in short fractions of time; up to a few tenths of a second) than about fast twitch fibres; and a great deal more happens too. However it works, definitely good to wake the system up and prepare it for the stresses coming.

And that will stimulate the fast twitch muscle fibres

By definition, yes. Anything with a bounce is plyometric.

24kg that's a good weight

I had too much going on for a bit to take the time to post and it has mostly been kettlebell sessions and wrist/elbow things in the last month. LRP in the mornings. Kit, your advice for the half-pancake is excellent. It's in my regular rotation. Enough snow has melted to resume barefoot walks outside so I've been enjoying the varied textures of natural surfaces again. Absolutely delightful after spending the winter in boots. My elbow (p)rehab continues, I bought some knockoff flexbars and they seem to be doing the trick. More finger extensor work too, I've gone up to a heavier band with that too. I've noticed improved range of motion in the wrist I've rehabbed previously too, but that's also necessitated a bunch more time spent on stretching and strength there to get the right equilibrium. 1x3 pullups today. No elbow sensations. So it's promising, but I'm not going to assume no issues until that's been consistent for a while. My kettlebell work continues, but I've reduced the frequency to 3 days a week. I'm mostly using the 24kg and slowly adding volume with it to make sure my tendons have time to acclimate. I generally finish those sessions with skipping, 90-90 stretches, half pancakes, and the straddle QL. I started going through the starter course again to build in more usual stretching again. I always find it to be a good way to check-in with different areas and see what needs some extra attention and what cues I've forgotten since the last time. Program 1: My back feels well wrung out after this one and deeply relaxed. The side bend was especially lovely and reaching the arm out in front stretched my lats in a way that I've been missing for a while with the reduction in hanging (elbow related). Program 2: I'm generally not real tight in the areas for this one. I did have a small breakthrough with understanding the quad stretch though. It has seemed odd to me for a while that in all of the other quad stretches I have a much greater range of motion than with this one (and that isn't just that I do the tail tuck here and not in others). Today I figured out why. I've always heard the cue "pull the thigh back" and then for reasons unknown (maybe to limit the pulling sensations in my knee from when I first starting stretching) I engaged my quad to move the knee back. That obviously limited how far back it could go significantly, so as soon as I noticed what I was doing today and how counterproductive it was, I relaxed it and pulled it back with my arm. That was a significant increase in my range of motion (and more in line with what I'd expect from other variations), so I'm curious to see how doing it with C&R goes.

Strides would be good as a warmup,bouncing on the balls of the feet,would that act as a plyometric?.My warmup is a lap around the park on the grass.The say the same thing you say in the running club dynamic before a run static stretching after

It all depends... At your stage in the journey, I suggest you stretch to make the body feel comfortable, relaxed, and to help you sleep and recover. Adaptation happens after whatever the stimulus is – right? I don't know whether you're doing the lying relaxations or not, but that will also help you to be more relaxed as you're running, once that new state sets in the body. As well, you can (of course) use stretching to improve the range of motion of anything that you feel is holding you back while you run. Last for today, I recommend that you do dynamic warmups not static ones – because I don't know what your warmup consists of. So, for example, bouncing on the balls of your feet to wake up your calf muscles and then giving them a quick stretch is a good thing, and same with the standing lunge (bounce up and down, and alternate legs—say, after five reps on the one side, going a bit deeper each rep. I strongly recommend dynamic warmups, and no static stretching – and the reason is we're trying to wake up the neural system and make sure that we have enough range of movement for whatever it is that we're doing. Always keep in mind that stretching works in the opposite way – it calms the neural system down – and you don't want that before an event. Running doesn't require much range of movement. On the other hand, following any event or after any practice sessions, that's when you sit down and stretch properly to pull the kinks out. And all the mobility movements that we use can be done in this dynamic way as well as part of your warmup if you want to. You just need to make sure the body is ready to start running slowly, and then increase the speed as you warm up. Many times in the past I have found after half a mile or so, I needed to stretch something to make Body feel comfortable so I'd stop and do that, but not holding them for any length of time, and then keep going.

Ran my first half-marathon at the weekend in an 1hr 57.I'm using a ball at the minute to roll my feet...myofascial release...Will see how that fares out. I haven't stretched in some time.I've incorporated a warmup on the grass before my weekly runs,I feel invigorated after it.Ive been doing glute bridges a few times a week as I find prolonged sitting leads to numbness in that area Should runners stretch @Kit_L?

Begin with the Starter course. If you want to learn the system, that's the best way in. Much more sensory information is available to you – information from the body – when you are feeling stretches that you are actually loose enough to do. As well, just enough of the reasoning behind the system (the why we do what we do part) is given in this course. This info is not really available from the other courses (especially the Mastery Course). WRT strength training: some experimenting can be instructive here – for example, in my own body having done this sort of thing for a very long time now maximum intensity is what it needs to signal to let go. But in the beginning this may not be the case. You have to try a different intensities and see which one speaks to the body most clearly. In any case, always do strength training before stretching. It is the best possible warmup, for the strongest stretches in particular.

So I actually have more ST programs that I have played around with a bit but never really went into deeply. As my other bodily and other cultivation practices have stalled/stagnated more or less completely I feel I need something to fill the void. I think I now want to explore the ST system more deeply. Did quite a few things these past days. * played around with the daily 6 * some exercises from mst squat * lucky to have a girlfriend that also likes to stretch (partly because she suffers from some back pain) and she seems interested in doing at least one weekly partner stretching session with me. I collected some of the exercises from the youtube channel and from the mastery courses (which I own from since the beginning when they were released on vimeo, but unfortunately never got to training them seriously) and we played around with that. * more stuff from the neck course Still thinking a bit how to go about studying this system. I do also own the starter course but I must admit I do not really like follow along programs(in general). Still might be a good idea to make at least one run trough it. So I think I will start by focussing on the starter course and neck course supplemented with weekly partner stretching sessions. Maybe some squating and hanging. And that already seems quite a bit... Is there like a bare mimimum of strength training one might best do when doing flexibility training? Mostly interested in flexibility for for cultivation purposes but do feel the body also needs some kind of heavier physical workout to feel good. Guess that already answers my question a bit...

It's possible, but then again, the mancold... Seriously, though, this will pass. Re. what to do stretching-wise, you've got the Mastery course; it is more difficult to pick the useful bits from this than the Starter Course, which is whole-body and follow-along. Very likely.

Another few days of coughing and phlegm, I thought these seasonal illnesses were supposed to be one per season. My wife thinks I'm milking it. In the past I'd say the restrictions I feel most are in my shoulders and the back of my legs. But the tightness recently has been very specific to my hips and lower back. Might be sitting at the desk for longer stretches than I used to, or these things just shift around. Doing a few squats and twists before bed, after tea, while a thunderstorm rinses the house.