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MarkusO last won the day on October 25 2019

MarkusO had the most liked content!

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About MarkusO

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    Mainz, Germany

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  1. Excellent progress Marcos. Bent legs are the key to getting a nice pike. I find bent legs also help a great deal in the pancake. Give it a try. 🙂
  2. The material is already underpriced imho. Maybe a black friday promotion should increase the prices haha :-)
  3. Mainly partial poses, partner poses, the C-R method and the utilization of several reflexes. Moreover as already stated development of strange in end ranges through C-R. ST gives you tools for very specific problems. If you know a specific muscle or muscle group is the problem, there will be a way to specifically target it. Yoga poses are much more global. All stretches can be scaled precisely to the need of the individual. I would suggest to familarize yourself a bit more with the system to deepen your understanding, the differences will become much clearer. There is plenty of material 🙂. Moreover it is worth stating that ST is a system that keeps evolving over time and nothing will be done because "it has always been this way". If an exercise shows to be more effective than another exercise it will be added to the system.
  4. Simply put: The primary goal of Yoga is not to become more flexible and the goal of ST is not enlightenment. What is the goal? Feeling good in your supple body or a spiritual practice? If you want to convert yogis to stretchees then first figure out why they are doing Yoga in the first place. There might not be a reason to switch. However, there might not be a reason to do Yoga in the first place.
  5. Here is a video of the internal rotation described above which I just took. It is harder than it looks like to even get the foot a tiny bit off the ground. One or two kilograms will do. It really hits the final part of the range of motion which is exactly where we want to become strong.
  6. Hi Sai! For internal rotation go into something like the advanced piriformis but keep the back leg bent 90 degrees. I think some people call it 90/90 position. Put a little weight onto the outside of the back leg's ankle and try to lift it. This already requires some flexibility to get into the starting position though. You might need to tweak the starting position a bit depending on your level. I do not have a picture right now but can take one in the next days. External rotation not really sure. What I have tried is some weighted advanced piriformis, works great with a little weight on the back.
  7. That is completely normal. You wouldn't expect your full strength potential one day after a heavy strength training session, would you?* Give your body time do adapt and only do the next session when you are well recovered. It also helps to implement some deload periods from time to time when you feel progress is stalling. I promise you over time flexibility will improve. Also, stretching progress is never linear and has many aspects. Do not measure only your range of motion but also other factors such as time to get into your deepest position, perceived effort in the deepest position and so on. All of these things will improve along the way and are worth taking note of. *Gaining more flexibility is a bit like trying to lose weight: Do not consider day to day progress as it will vary too much. Observe the average over a longer period 🙂
  8. Hi Michael Some quick thoughts. Much of this has been discussed here already. Start with the mastery series. I would focus on the following in the beginning: - Partner hip flexor work - you cannot get around this and its the key for unlocking your body - Hamstring lunge stretch variations - Active hamstring work such as isometric standing front splits - (weighted) tailor pose and straight legged adductor stretches - Active side split variations, both straight and bent-legged - Active elevated back bend progressions as well as passive back extension exercises as describe in master the full back bend. Back extension profits from relaxed hip flexors so do it after your HF work - Ankles need some force to get bendy. I find a partner helps and if you do not have one, use a calve strengthening machine in the gym and put on some plates Start with 2x/week for each targeted area and go from there. Concentrate on the prime stretches in the beginning and refine later. Cheers, M
  9. I just think he said this to sell his stretching programs and to trigger you ;-) Keep in mind that this guy teaches gymnasts and not powerlifters. So those "strongest people" probably aren't even the strongest people :-)
  10. @Kit_L thanks for taking the time and explaining all these things so detailed. This discussion is a great. I have some reading to do on this matter. Yes! Thanks for linking the five precepts, I wasn't aware of them. My thinking did not take the precepts into consideration. Again, many thanks! 🙂
  11. Thanks for your thorough explanation @Kit_L. Misunderstanding from my side, I get it now. So what you are saying is that western psychology/psychiatry questions the reality of thoughts and emotions but still assumes that one has a "problem" whereas in reality everything is just as it is. This is a very interesting view I am recently trying to wrap my head around it. In a way as my own mind has strong objections to accept this approach even though I am pretty open about it. The main point that puzzles me with this way of thinking (or: not thinking) is the following: What do you base your actions on? How can any moral hold up if everything is just as it is? Aren't those problematic thought forms what make us human in the first place? In the boyfriend/girlfriend example it is relatively easy. But if we take it to the extreme how can, for example, violent actions be "bad"? I could hit somebody and it would just be as it is. Don't we need some kind of thought forms to function as human beings and as a society? I hope I get my point across and you understand what I am after.
  12. I disagree. There are many forms of therapy in psychology that question thoughts and emotions. One example would be treatment of anxiety disorders in behavioral therapy through exposure. Or let's take the treatment of depersonalization disorders (feeling unreal). I agree with your overall statement though. Being present is key.
  13. Hi, some more thoughts on this. It depends a bit on how you actually stretch. For end-range strengthening stretches like standing side splits multiple shorter holds are likely more efficient than going all in in the first set if your focus is strength in that position. On the other hand, for remapping purposes in CR stretches you might want to build up to a deep and intense stretch with the sole purpose of a achieving the deepest position possible in that session (and holding it for a while 🙂 ). This is where the magic happens. Building up to such a deep stretch usually takes a couple of rounds after which further stretching will not be necessary. Here you want to listen to your body. No timing and set counting required (even though normally three to four sets are sufficient).
  14. This I would say. How is your hamstring flexibility? Quite a bit more HS activation in external rotation. Try to start with one foot externally rotated only and then slowly slide into it. You can use the other foot to push of the floor sideways to get a bit deeper. A drill that works well for me is to start with both feet internally rotated and then alternatively rotating one foot out and back in. A nice CR in external rotation is the foot hooking action known from the hamstring lunge stretch. Try to hook your heel into the floor and try bend your knee (without actually bending it). Quite a different CR than with both feet parallel. Cheers
  15. This can work but keep in mind the actual Piriformis contraction is used to override the stretch reflex in the Piriformis. Your contraction is targeting different muscles. I guess when lifting the foot you will also get some kind of hip flexor contraction, which will also pull you a bit deeper. I would say this is more "end range closing" than C-R.
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