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MarkusO

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MarkusO last won the day on January 9

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About MarkusO

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    https://stretchtherapy.de

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    Mainz, Germany

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  1. Thanks Danny! I will add that to the confirmation screen. I might come back to the offer when I get to the translation, taking a short break from this now. Thanks Kit!
  2. Hey Nathan thanks a lot! I'll let you know when I get to it. ๐Ÿ™‚
  3. Hi Stretch Therapy community! I am happy to announce that I wrote a little guide for the German ST community. It is now available on stretchtherapy.de for FREE! The topic is the "Daily 5" and the guide contains pictures as well as a written description of each exercise. There is also an introduction to Stretch Therapy and general advice on a safe and effective stretching practice. Here are some impressions how the guide looks like: So, should you speak German, want to learn it, or just enjoy looking at the guide, you can get it here: https://stretchtherapy.de/dehnen-lernen-daily5-guide/ I hope you enjoy it. Happy stretching! Markus Edit: I forgot to mention, I'll translate it at some point to English!
  4. Fully agree! I just wanted to point out that even the best chair isn't good for the body if one sits in it 12 hours a day without doing anything else ๐Ÿ™‚. I'd argue that this can be prevented by a sufficient amount of "forearm hygiene". It's the same as with sitting. I wonder how many of these people actually work out their hands and forearms in some way. Getting up won't fix it, as the arms will just dangle around. Even simple strength training is probably not enough. I type for 8+ hours a day and play the guitar. But I also train my grip strength on a hangboard and other tools. I've never had a single issue. Of course these are just my observations. Edit: I forgot the excellent ST wrist stretches, which are highly beneficial ๐Ÿ˜ƒ
  5. Hi @Maro Excellent advice here already. While it may sound silly may I suggest stopping to think of yourself as inflexible? ๐Ÿ™ƒ Once you let go of that picture in your mind a whole new world opens up. It will also affect the way you stretch and your ability to let go in stretches. The mind plays a role too in all of this and it is not to be underestimated. Think of yourself more cat-like. Enjoy the stretches, reach into new territories but never get frustrated when you do not get to a specific range yet. You will get there!
  6. Hi JB Any position held repeatedly for an extended amount of time will cause issues. It doesn't matter if you work on a standing desk all day or sit on a 5000 bucks chair. And watch the people sitting in these expensive chair (I did, no difference!). It's not like they have less issues. I am with @Nathan on this one. Get up often and switch positions from time to time. Do some stretches. I would say the money is much better invested in an electric standing desk that can be converted to a normal desk. I have an electric standing desk and switch between sitting and standing up often. Just get a reasonable office chair and maybe add one of these bouncy balls to the list for some more variety. Re. standing desks: I have to say if I really have to concentrate it works better when sitting down. I often stand up during online meetings though, it makes me more awake.
  7. It seems to work for him ๐Ÿ˜…. I've noticed that too, however the concept is intriguing. His only measure though seems to be the gain train ๐Ÿ˜…, not other things like joint health, for example. I also don't see me doing that with any kind of warmup ๐Ÿ˜. Let's assume we speak of general training and not extreme results. I have seen cats so sprinting like there is no tomorrow directly after lying lazy in the sun the whole time. On the other hand they stretch all day which cannot be said about the average office worker ๐Ÿ˜€. I agree, that's probably what it's boiling down to. However i have read little about this concept. I think it might make most sense if you work up to heavier loads anyway and have established some kind of capacity to start with heavier loads. But I'm not fully convinced yet.
  8. Hello bendy people! I came across this post on Instagram today and was wondering what you guys think. The main argument is that warm-ups might be skipped altogether for strength training. I find the statement a bit oversimplified. I am mainly talking about the application of skipping warm-ups to strength training. That is, does one actually need to perform an exercise at considerably lower intensity before moving on to higher loads (lets say >75% of 1RM). Iโ€™m already ignoring inefficient warm-ups that have nothing to do with the actual exercise here (e.g, treadmill before a strength workout). Iโ€™m with @Kit_L here who repeatedly claims that the most effective warm-up is the actual movement that one wants to perform at a lower intensity. If I remember correctly I have also heard him say โ€œHave you ever seen a cat warming up?โ€. ๐Ÿ˜Š I assume the fact whether you might skip your strength training warm-up depends on several factors: The actual working loads: higher reps with lighter loads vs lower loads with higher loads Microperiodization between the sets of the actual exercise: Considering three main progressions from set to set (ascending, descending, wave loading) Spread of the working load between sets: Difference between minimum and maximum loads used How used one is to this kind of practice Without having tested anything I would assume it would make most sense for ascending work loads with a somewhat higher spread and not if you work up to a heavy first set and then decreasing the weights. I would also say it might work if you perform lower reps with a higher number of sets and a carefully selected a proper spread. The probably more important question is if the ability to โ€œstart coldโ€ can actually be trained. It seems to be a worthy goal. I talked to some people that do not do warm-ups in the traditional sense anymore and they commonly agreed that one has slowly to get into this kind of practice. After the initial period it worked well for them. Iโ€™ll personally give this a try during the next week and report back how it goes. Looking forward to your opinions and experiences! Markus
  9. Is there a way to upload the recordings as some kind of playlist to Spotify/ITunes? I think this would be the most comfortable way for people to listen to them. The suggestion from @Nathan is also great if one uses a podcast app. Not sure if you'd reach a bigger audience directly via Spotify/ITunes; I think more people use those than Podcast apps?
  10. Hey Dan, no reason to be concerned.This is a completely normal response to this stretch and nothing to worry about. If it gets too intense gently come out of the stretch and repeat.
  11. Because Piriformis is an external rotator. Check the standing piriformis in MTS. Its actually the counter-pose to your problem. I second what @Nathan is saying. ๐Ÿ™‚
  12. Work on your hip flexibility. Piriformis more specifically. That should be contained in the MTS program. It will take some time to clean this up, be patient. ๐Ÿ™‚
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