Quick questions about the content of the book

[Driss]

Hello and thank you for your time!

I'm halfway done through the book and I wanted to ask some questions to reconsider my current routine:

1. The book mentions two C-Rs for the first stretch in the daily five. Should I do each one individually or do both during the same stretch?
2. Do I replace the standing side bend with the hanging version in the daily stretches?
3. Is there a reason there is no serratus anterior stretch in the book? What about the tibialis anterior?
4. Does the “Wall seated knees apart” stretch cover all the adductors or should I add another stretch for that?

 

Thanks again!

[Kit_L]

1. The method in its entirety is more forgiving than perhaps is obvious at the moment: two C–Rs can be done one after the other to make a longer stretch, or they can be done separately in two stretches. We encourage all students to try both ways and see which gives the more-strongly-felt effect. And (in the case of side splits for men) we might suggest half a dozen contractions, some brief and some longer, in the one repetition—experience has shown that this works well for many people.

2. Try both and see which is the stronger for you, or how you feel on the day. They are quite different in their effects. Can you try both and report back?

3. There are hundreds of muscles that are not named in the book, because a compound stretch does the needed work. Serratus anterior is one of those. If you do a hanging exercise, you will be covering this one. Re. anterior tibialis, we do have a specific stretch for that; it is part of the quad. stretching sequence (the first part, so you can sit on the floor with your feet pointing behind you) and a YT clip does this specifically with a C–R:

 

4. The Tailor pose does all the short adductors, and the multiple pancake sequences do the long ones as well. See here:

https://www.youtube.com/watch?v=Ha3BgV5K1eQ&t=7s

The two different contractions activate all the short adductors. And work your way through these for the long adductors:

https://www.youtube.com/@KitLaughlin/search?query=pancake

Take your time, and make sure you do the relaxation exercises, too—they are a central part of the method now. For a quick primer, see here:

https://stretchtherapy.net/relaxation-wiki/

 

[Driss]

Thanks, Kit, for the quick and detailed response!

 

1. When it comes to the first stretch, the reason I'm confused is because the book says that each CR works on a different muscle (Rhomboideus for one and levator scapulae for the other). I feel like it would be wiser do split it into two stretches to get the best results. Considering your experience, do you think this is worth it?

 

2. I tried both the hanging version and standing version. I feel a better stretch for the sides and tensor fasciae latae. I also like how I can target the glutes with it too. I think the only detriment is that I don't feel my latissimus dorsi as much as when I do the initial version. Maybe this is because of my posture?

 

3. You're talking about the stretch that starts at minute 11:17, right? I tried it and felt it! Thanks!

 

4. So it would be a good idea to add the pancake stretch, while continuing with the Tailor pose, to hit all the adductors, right?

 

Thanks again!

[Driss]

13 hours ago, Kit_L said:

1. The method in its entirety is more forgiving than perhaps is obvious at the moment: two C–Rs can be done one after the other to make a longer stretch, or they can be done separately in two stretches. We encourage all students to try both ways and see which gives the more-strongly-felt effect. And (in the case of side splits for men) we might suggest half a dozen contractions, some brief and some longer, in the one repetition—experience has shown that this works well for many people.

2. Try both and see which is the stronger for you, or how you feel on the day. They are quite different in their effects. Can you try both and report back?

3. There are hundreds of muscles that are not named in the book, because a compound stretch does the needed work. Serratus anterior is one of those. If you do a hanging exercise, you will be covering this one. Re. anterior tibialis, we do have a specific stretch for that; it is part of the quad. stretching sequence (the first part, so you can sit on the floor with your feet pointing behind you) and a YT clip does this specifically with a C–R:

 

4. The Tailor pose does all the short adductors, and the multiple pancake sequences do the long ones as well. See here:

https://www.youtube.com/watch?v=Ha3BgV5K1eQ&t=7s

The two different contractions activate all the short adductors. And work your way through these for the long adductors:

https://www.youtube.com/@KitLaughlin/search?query=pancake

Take your time, and make sure you do the relaxation exercises, too—they are a central part of the method now. For a quick primer, see here:

https://stretchtherapy.net/relaxation-wiki/

 

I took a quick glance at the book's chapters and I didn't see a mention of any pancake stretch. Does it have a different name in the book? Thanks

[Driss]

Found it! It was the side splits! That covers the info part about question 4.

[Driss]

While going through my notes I found an additional question I wanted to ask! I hope you're not going like 'Oh, yet another question?' or getting bothered 

 

In page 199, you show two additional ways of stretching the hand. Do they hit the same muscles as the previous ones or do they target different ones? The description is a bit vague

[Kit_L]

Driss, why don't you try both and report back?

There are an infinite number of ways to stretch the body; the book covers what I have found to be the most important ones, but you trying both yourself will provide you with direct experience of the effects. As well, your body is not the same as mine.

And working fascia is as important as working the muscles and joints. The reason I mention that is that between every stretching position and the next one are possible tight lines which the major stretches can miss—you have to find these yourself.

Lastly, we are not bothered by additional questions! A general rule though is that trying any variations yourself will tell you more than any written response to a question will. Keep going! Make sure you're recovered from the previous workout, and do a relaxation practise every day:

https://stretchtherapy.net/relaxation-wiki/

[Kit_L]

10 hours ago, Driss said:

2. I tried both the hanging version and standing version. I feel a better stretch for the sides and tensor fasciae latae.

Which of the two stretches gave this stronger effect?

[Driss]

13 hours ago, Kit_L said:

Which of the two stretches gave this stronger effect?

The hanging version did

 

15 hours ago, Kit_L said:

Driss, why don't you try both and report back?

I tried both. The shrugging motion helps me feel my rhomboideus more while I don't feel the levator scapulae as much when pinching my shoulder blades together. Maybe my head positioning is bad? Thanks

 

15 hours ago, Kit_L said:

do a relaxation practise every day:

Yep! Got that covered pretty well

[Driss]

On 3/8/2024 at 12:43 PM, Driss said:

In page 199, you show two additional ways of stretching the hand. Do they hit the same muscles as the previous ones or do they target different ones? The description is a bit vague

Also, I still am confused about this one. Do they focus on the wrists? Thanks

 

vs

[Kit_L]

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.

[Driss]

Okay! Thank you for the advice and help