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Kit_L last won the day on March 30

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About Kit_L

  • Birthday 03/19/1953

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    MV Suu Kyi is back in Greenwell Point; we have completed the annual slipping and are tied up to a friend's dock.
  • Interests
    Maintaining flexibility and strength in an ageing body, and trying to stay awake!

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  1. Have a look at this video; the instructions are for the advanced piriformis stretch, but held in a long form. The bolster, or something similar, is essential, to tip the body in the right direction. Olivia is demonstrating the long-held version, but you don't need to do all of that—simply get into the setup position for the exercise, and try it. Once you get into the position and have got as comfortable as you can, the contractions are two: press the front leg's knee onto the support, and press the outside of the ankle into the floor; re-stretch.
  2. @Driss: with respect, you're missing the point. In this system, unless there are specific reasons to target individual muscles (they will always be named) we impose a demand, or a function, on to the body, knowing that whatever needs to lengthen will lengthen. Same with strengthening: we have a rotation strengthening exercise that imposes exactly the same function on the whole body, but from a resistance perspective. The results are the same: what needs to get stronger will. For you, it might be mainly your arms, for the guy next to you in the gym it might be lats and obliques. No one can say what the effects will be, but the next day, you'll feel which muscles had to work harder. It's the same with the rotation stretch: literally no one can say which muscles (of the hundreds it could be) will be limiting you, and you don't need to know. If you go far enough, your body will tell you the next day.
  3. @Jim Pickles: I see I wasn't clear. The question should be, "does the body reduce its type 2 fibre percentage if not used?". No research that I am aware of can sort out the correlation vs. cause picture here, IMO, because the aging population changes its use profile so predictably (most people, anyway). We simply do not know which is the cause and which is the effect. The jury's still out on that one, I'd say. Yes, definitely—but plyometrics yield the greatest overload, if time is factored in. The overloading is really intense, but if done well, very fast. This requires maximum neural energy, and hence my recommendation of doing fast things first. But there's many other solutions to the apparent contradiction; have one (say) lower body workout where fast stuff is done first, and other things later, and another workout where heavy things are done first. Different goals > different strategies.
  4. @Jim Pickles: I am not sure that the percentage of fast to slow twitch fibres changes after middle age (but please correct me if you are sure about this). My feeling is that the capacity to access FTF decreases as we pass middle age and I am arguing that, 1) this is not necessary, and 2) happens because we simply don't use them. And everything I know about FTF tells me that these should be used first in a workout that features them, not at the end. So, Olympic lifters will do the fastest movements (snatch, clean) early in the workout, and then the work, less speed dependent, sets (like squats) after this. As the video points to, accessing plyometric capacity requires maximum neural effort. Slow twitch fibres can be worked by applying will power, even when fatiguing. IOW, I think that tiring STF in the hope of recruiting the FTF is just that, a hope! Do let us discuss.
  5. Too many to mention: literally all the muscles of the trunk can be targeted by how you position and use the arms and legs, and which end of the body you fix and which you move. As well, there are roughly 32 separate layers of fascia in the whole trunk, so all the fascial slings that hold the internal organs in place are worked, too. There is no single muscle that is targeted, and that is why it is not named. The effects of this incredible exercise can be changes by repositioning the spine (here I mean are we adding a small flexion or extension to the lumbar of thoracic spine as we set up?). Play with this. There are some novel movements here that will help you understand how to play with this: https://www.youtube.com/@KitLaughlin/search?query=rotation
  6. Here is an excellent and relevant YT video I found today: It's very good.
  7. And that's just a thought that you can gently let go of! Keep the bounciness going, and it will keep going with you. Do let us know how you are going from time to time, please.
  8. @andyfitz: That is only because of what we don't do, Andrew. I know this for a fact, because I make sure I can do all this, and it's not a matter of tendon stiffness from ageing—it's about confidence, knowing how to land (what is should feel like), coordination, and learned behaviour. As people age, they stop doing these things (think about adult movement patterns compared with children) and because they don't do these things, they can't. As an adult, though, you want to get back onto plyometric activity slowly and gently: tendons and ligaments will have de-conditioned, and they have about 1/10th of the nutrient supply that muscles do—so the muscles (and neural system) adapt much faster than these tissues. WRT using stretching this way, the loads are nowhere near enough to do what you want. There are other good reasons to do what you are thinking about though. If you want that springiness back, you will have to do the activity itself, at a suitable (conservative) loading level, and do less than you want in the beginning. I have found that bouncing on your toes (I do this in the shower) for high counts works extremely well to recondition Achilles' tendons, for example. When rehabbing a calf injury, I started with very gentle bounces, and over a few months worked up to a thousand (takes way less time than you may think). Only create a small space between the floor and the ball of the foot, and you'll be doing 3 or 4 per second. Keep lower legs relatively stiff and use as little effort as needed. I did these daily. And similarly, start your gentle jumps on up onto small heights (every park or playground has somewhere you can do this) and not down, in the beginning. And jump and land as quietly as you can. Moving like a cat is your goal. Increase heights slowly, and when you feel ready, jump both up and down (as quietly as possible!). Catlike movement can be yours again!
  9. Hello @jwg: please attach a couple of images of you trying the same positions. I am very familiar with them. And welcome to the forums!
  10. My only suggestion is to have one day off a week (on the upper and lower body workouts) and do some active movement that day; recovery is an essential and easily forgotten element. Think long term: avoiding injury is important. And do a relaxation practise every day. Good work!
  11. Can I suggest that you think about function instead of anatomy? Anatomy is endlessly reductive (where do you stop?), but function belongs in the sensory realm, too. How does it feel? Where do I feel it when I do this? How can I change and/or move this feeling when I do that? All this is WAY more important that the anatomy. So, looking at the images above, and doing what they show—ask yourself those questions. All images and descriptions of stretching exercises are only pointers to this deeper experience of the lived body.
  12. Try the exercise at the gym first, then report back. This might sound paradoxical, but the most important exercise to start the mobilising process is actually loosening the other direction; let me find the right video: I have set it up to play at the right point—the exercise (foot–toe point) stretches the side of the foot where the blocking is happening. Do this before trying the weights to move the foot in the other direction:
  13. How often are you doing this routine, @Driss? Only the Daily Five need to be done daily. And please read this (and there are a few others that are essential reading in the same section, too): https://kitlaughlin.com/forums/index.php?/topic/1570-the-secrets-of-stretching/
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