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Overlap between “Overcome Back Pain” and “Starter Stretch”


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Hi,

I have been doing “Starter Stretch” for quite a while and am considering buying the “Overcoming back pain”. When I looked at the exercise list, it seemed like quite a few of the exercises overlapped (seemed like half, but I might be off). So I’m a bit confused as to whether there is a lot of unique content in OBP
 

Is that correct? Would you recommend getting both and alternating days? Or just doing one of them at a time, since it seems like you recommend taking breaks between stretching days? Or continuing with the “Starter Stretch”? 

 

EDIT: a follow-up question - if stretching should be done every other day, what do you recommend doing on "off" days? RollStretch like this one https://www.youtube.com/watch?v=Etzby7viJM8? Or bodyweight? Or just a rest day? 

Edited by Fieldwolf
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  • 4 weeks later...

Hi Fieldwolf,

Your questions here seem to mostly be resolved judging from your other post, but I wanted to give you a quick answer anyway since others may benefit as well.

I would say the primary difference between OBP and the Starter Course is target audience. OBP is designed to accommodate a specific audience, namely those who are coming into this with significant back pain issues. This is reflected in the stretch selection, the instruction and setup of the stretches, and the course structure. OBP consists of 6 follow-along sessions, with 14 supplemental videos that cover each individual stretch in detail. The Starter Course, on the other hand, is meant as an introduction to the overall Stretch Therapy system for a more general audience. It consists of 21 follow-along sessions that are meant to familiarize you with the foundational techniques/methods and most commonly used stretches in the ST system.

On 5/4/2021 at 9:41 AM, Fieldwolf said:

Would you recommend getting both and alternating days? Or just doing one of them at a time, since it seems like you recommend taking breaks between stretching days? Or continuing with the “Starter Stretch”? 

With the above in mind, if someone is experiencing significant back pain, I would recommend they start with OBP. It's generally best to stick with one program and work through it completely as presented at least once. After completing the course, reassess your pain and decide whether to repeat (ideally implementing what you have learned about your body to customize your practice) or move on to something like the Starter Course. Combining multiple programs can work, but generally requires some experience and good awareness of your own body and needs.

On 5/4/2021 at 9:41 AM, Fieldwolf said:

if stretching should be done every other day, what do you recommend doing on "off" days?

Generally speaking, "limbering" (gentle stretching that does not push your limits) can (and arguably should) be done daily. Think of this like the stretching that a cat does when it gets up after lying down for a while. It feels good and keeps your body happy. Of course, you need to respect your own needs, and even limbering might be too much for some people in certain circumstances. Other good things to do on your off days include lying relaxation (or some other relaxation practice), gentle movement/exercise such as walking, and general self care.

Hope that helps!

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  • 6 months later...

Thanks for that excellent reply, @Nathan Takase. My recommendations for the 'off' days is any movement that does not hurt the body. Movement is gold for the body.

@MityaOne further comment on our term "limbering": what might be a limber for you could be a real stretch for someone else—it all depends on what you can do easily. As an example, for years Cossack squats were a real stretch for me, and I had to use a pole in front of me for stability, and be really careful about lowering to the full depth, especially when my R leg was extended. But in time the body adapts, and that movement is both easy and pleasant for me now. So, as in all things ST, be guided by what you are actually feeling, not what you want to be able to do. 

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