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Matt Chung

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19 minutes ago, Matt Chung said:

and tibialis anterior were SCREAMING (probably due to lack of ankle mobility); will probably practice the squat with an assist (I stumbled upon Olivia's squat video where she suggests using an assist as to avoid tibialis anterior spasms)

Exactly that. And your explanation of why tibialis anterior were screaming at you is just as you surmised: like the foot pointing exercise that makes the foot/calf muscle cramp, it's usually the case that any muscle asked to do work in the contracted end of its ROM will spasm. Elevating the heels even slightly changes this significantly. Great work.

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August 17, 2024

Day 93

Second pass: Program 17 of 21

Summary

A sarcastic voice popped up in my head during the tail end of the session when Kit was performing the internal hip rotation exercise, my thought prompted by him saying "what a fantastic sensation that is". At the moment, when I perform the sitting internal hip rotation, the sensation sort of feels like gears grinding in my hip joint. One of the stiffest areas (there are many!) in my body. I recognize this will pass over time and I imagine the internal hip rotation stiffness will feel more lubricated.

Cross Leg Sequence

When crossing left leg in front, felt nerve sensation / stiffness in IT band along right side of leg, and I suspect the upper part of the hamstring as the culprit because more than once, I've stretched the hamstring and IT band sensation relieves immediately following

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Hips

Very tight line, in almost all directions I leaned towards

Feel the stretch less in my back leg, more in front leg, particularly top of hamstring

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Hip Flexors

Super tight and had to move slower than usual and increase level of awareness during breathing
As per usual, enjoyed the C+R (both the drive front knee into ground and the sweeping motion)
In the future, as part of my own program I carve out for myself, will experiment with the 3 differnet lines

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Internal hip rotation

See above but in short, feels like gear grinding and needs lubrication

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Yesterday, I had plans to follow along on the second pass of Program 18 (so excited to be almost finished again) but instead, felt inspired and motivated to work on the squat so I doubled down on

  1. squatting - will get there!
  2. ankle flexibility and mobility - I'm going to get you Seiza kneeling position!
  3. shoulder flexibility and mobility - really motivated to continue alleviating pain from shoulder rotation cuff (noticeable improvements over last 3 months of stretching)

Followed along Olivia's Squat sequence

 

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@Matt Chung: I love this:

This is 100% accurate, and what abbots and monks in Buddhist monasteries have told me many times while Patrick Kearney and I were teaching there. 

Screenshot 2024-08-22 at 10.06.53.jpg

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On 8/17/2024 at 10:52 PM, Kit_L said:

When you have the time you might consider watching the very long (nearly 2 hours) program on our YouTube channel recorded with Dr Yusuf Smith, called "Why your meditation is not working." Thanks so much for posting these little gems so regularly. They are gold.

Finally got around to not only finishing listening to this interview between @Kit_Land Yusuf, but also extracted and compiled 2.5 minutes (from 2 hour interview) worth of gold nuggets that resonated with me the most:

 

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It finally happened: I injured myself from (what I think was due to, though not 100% sure) pushing myself during a soleus stretch; when I was stretching the soleus, I had felt significant tension in my neck. And not entirely confident about this self-diagnosis because there were other factors that played into it like being on the phone while in bed and sitting in an awkward position for an extended period of time the night before or the thoracic stretches that coincided with it. 🤷‍♂️

To keep it short as possible, I pulled a muscle somewhere in my upper back — Rhomboid minor/major — that's making it difficult to rotate my head to the right, and excruciating pain when trying to roll in and out of bed. This precise location has been injured multiple times in the past when (unaware at the time) holding too much tension while playing guitar, or doing "floor" work.

In effort to reduce the pain, I tried using my lacrosse ball to apply some pressure to the location but the pain breached my threshold (and I suppressed a scream as to avoid scaring my daughter who was watching television nearby) and transition to standing up against the wall, placing the lacrosse ball in the affected locations, slowly easing and applying pressure.

At the moment, every time I take a deep breath (even every so slightly) I feel pain somewhere in the Rhomboid minor / major, and currently avoiding rotating my head to the right (which triggers a very sharp and intense pain).

In the meantime, going to post a couple recap stretch sessions (program 18-20) that lead up to the injury.

 

 

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August 23, 2024

Day 99

Second pass: Program 18 of 21

Summary

When developing my own stretch routine, ensure to include not only the stretches, but include the cues themselves. For example, for elephant walk, bend knees as much as necessary and make chest contact the thigh. Finally, consider another exercise for floor legs apart exercise since the (I think) rectus femoris — where muscle goes over the hip — spasmed.

Tailor's Pose

  • Super deep, enjoyable stretch
  • Both C+R were very effective at increasing intensity of stretch 1) drive feet together and 20 place hands on knees and resist
  • Throughout the exercise, mind wandered and thought of what the "bottom" muscles were (this has been answered somewhere in this thread and will take a look)

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Elephant Walk

Cues again are helpful

  1. Bend as much as possible / as necessary
  2. Make chest contact with thigh

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Wide Elephant Walk

  • Cue very helpful
  • This exercise exposed weakness in thighs because I felt a burning sensation (in the thighs) when bending over

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Cossack

  • "Find own rhythm" - liked this quote
  • Right side, I could stretch further than left (i.e. imbalance)
  • On left side, felt sciatic nerve pain when performing intense version

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Floor legs apart

  • spasm in location where bicep femoris goes over the hip joint
  • produce significant sweat and challenging to relax (probably pushed a bit too far)

 

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Been walking on gravel on and off for the past few weeks and surprised at how much easier its getting. Easier in the sense of "less sensitive". I swear, just a few months ago, before transitioning to minimal shoes, before doing foot strengthening exercises, I could not even tolerate STANDING on gravel without wincing in pain. Little victories

 

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13 hours ago, Matt Chung said:

I could not even tolerate STANDING on gravel without wincing in pain. Little victories

Very very nice.

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August 26, 2024

Day 102

Second pass: Program 19 of 21

Summary: 1) Though I've probably performed the elephant walk about a dozen times now (combined between first and second pass of the Starter Program), I only JUST started be able to sense the stiffness in my lower back 2) Could not get into (floor) back bend position since my hands could not grab my ankles (I think limited range of motion in lats or hamstrings, not sure for now and will revisit this some time in the future)

Back Stretch

  • No C+R
  • Felt stretch in hip/waist, then when reaching out with arm, sensation moved to lat, then to lower back

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Elephant Walk

  • Instantly my body warmed up and I started sweating in about 30 seconds
  • Stretch feels different now, able to sense tightness in lower back (repetition of exercise combined with recent desire to obtain forward fold)

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Back bend

  • In second (more intense version), arms were very shaky due to what I consider weakness
  • No C+R
  • Like others cues, this one (i.e. belly on the ground) helped remind me to relax
  • The "recovery" position (i.e. Seiza) currently not a position I can comfortably sit in due to sharp pain around IT band / hamstring (the Seiza is a position I am actively working on by focusing on ankle and hamstring flexibility)

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Floor back bend

  • Tightness in my lat, which prevents me from grabbing my ankle; potentially hamstring limiting motion as well
  • In short, could not comfortably get into this position (i.e. too advanced for me for now)

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Jaw

  • Kit's statement on "99% of people" experience that the jaw is stiff was spot on, despite me initially thinking to myself (Nah, I don't have a tight jaw — I definitely do)
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Although I am going to post updates for second pass in program 20, just wanted to share that today I finished the second pass for the starter course, wrapping up with program 21 earlier today. Hooray! I'm experiencing excitement, joy, and pride because again, stretching is not something I had previously been able to stick to, after many failed attempts spread across 2 decades. Historically, I'd pick up some program (paid and free) or some YouTube series, only to let it fall to the wayside. I'm certain there are other factors here: perhaps timing with the universe. Anyways, I'll elaborate on this more later but for the time being, I think (for me personally) that a second pass at program 02 was the right call. I can imagine doing it even a third time (maybe I will at some point) but for the time being, I feel a little more confident about what target muscles I am going to be working on and plan on creating little 6 week programs that will target the following ordered by importance to me: shoulder, hips, ankles. That is not to say all the other target muscles groups are not important nor will be neglected. Rather, it is I want to double down on those target muscle groups because they have been sources of chronic pain for many years and I feel ready to tackle them head on now.

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Way to go, @Matt Chung. My recommendation would include not only concentrating on the exercises that your body tells you it needs, but when you just feel like doing a follow along, pick one of the part three programs which are approximately intermediate standard. That is the kind of flexibility that most people really need after all. And thank you so much for your detailed commentary and experiences.

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August 27, 2024

Day 103

Second pass: Program 20 of 21 (Penultimate follow along for starter course!!!)

Wall Stretch

  • Again (and again) the cues are helpful and in this case, the "raise shoulder" and "lift chest" increased awareness of desired target muscles
  • Surprising observation: my (chronically injured) right shoulder felt LESS tension during the exercise compared to my left, which experienced a spicy pinch

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Lats

  • Truly intense stretch in the lat (both sides)
  • The C+R (i.e. drag arm / hand through floor) was very effective
  • Imbalance observation: ONLY on left, did I felt stiffness in the left hip flexor while performing the stretch (I think it might be my rectus femoris but unsure)

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Side Bend

  • Sensation initially started in the outside hip, then moved its way towards my lats
  • No C+R

 

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Lunge

  • Love love love this stretch. 100% going into the program that I am creating for myself (which will share here over next few days)
  • Though it hasn't been the focus, my range of motion has substantially and observably increased. Most importantly, the stretch FEELS different 100 days into it

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13 hours ago, Matt Chung said:

Though it hasn't been the focus, my range of motion has substantially and observably increased. Most importantly, the stretch FEELS different 100 days into it

That is the gold, my friend: we cannot feel these changes happening when they're happening, but in time the results become obvious to everyone.

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> but when you just feel like doing a follow along, pick one of the part three programs which are approximately intermediate standard. That is the kind of flexibility that most people really need after all.

That's a good idea. I actually forgot momentarily that I had originally purchased the mastery course and that that still sits there as a resource, assuming that's what you are referring to when you say one part of the three programs.

> And thank you so much for your detailed commentary and experiences.

Absolutely. I've always (since I was young) enjoyed documenting and sharing (the various journeys) and on some level, though I am moving towards a direction in my life where I'm just doing me, part of me feels like this forum operates like a community and as such, has helped me (perhaps without folks realizing it) with sustaining some levels of motivation.

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I'm about to start creating my own 6 week program for the target muscle groups — shoulders, feet/ankles, hips — and last night (while practicing dance), I had reattempted a beginner version of a dance move (Hopak) where in a squat position, you kick out alternate legs. I noticed a huge discrepancy in both feeling and inability between the two sides. When single leg squatting (on the tip toes) of my leg side, I can kick out my right leg. At the moment, I cannot perform the same movement on the other (right side).

Looking at the photo/videos below, I had originally thought that the sole issue was a tight (RIGHT) hamstring. However, I actually think that is PART of the challenge but looking it a bit closer, I noticed that I cannot support my full body weight on the tip toes of the right foot. Perhaps the two (tightness in hips, weakness in foot/ankle) are related however as part of the next six weeks, I'm going to (continue) loosening the hamstring AND (continue) strengthening the foot/ankle muscles.

Then I'll retest in about 6 weeks.

 

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On 7/21/2024 at 6:52 AM, Matt Chung said:

me unable to essentially scratch my own back (on the right side)

Please try this exercise: 

Learning how to activate supraspinatus (the rotator cuff muscle you may have hurt) will both loosen and strengthen the area.

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16 hours ago, Matt Chung said:

Perhaps the two (tightness in hips, weakness in foot/ankle) are related however as part of the next six weeks, I'm going to (continue) loosening the hamstring AND (continue) strengthening the foot/ankle muscles.

Spend time on your toes (I do this every day) and shift your weight back and forth, and go higher and lower. Strength in the feet is critical. If you have some weights, hold these in front of you while you do this.

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I'm in the middle of actively "programming" a 6 week routine for myself. And today, I wanted to start off the morning with practicing the squat position and holding it for several minutes, following (more or less) the same routine (by Olivia) that I had discovered on August 19 (this comment). Unfortunately, as soon as I put myself in the squat position, I felt a twinge of sharp pain located around the IT band, lower part of the hamstring. This sensation is all too familiar and I recalled how, some instances in the past 100 days, I've been able to self-diagnose the problem — something that brings me lots of joy, as someone (like many others here) value independence.

So, I eased out of the squat position and then stretched out my right hamstring (again, what once was a source of frustration has now become source of joy) for a couple minutes, then returned to the squat position and: voila, pain gone. There's something truly satisfying about being able to diagnose ones own pain, especially in the past I would see PT after PT after PT, who would prescribe generic exercises (to their defense, I wasn't able to clearly communicate the sensations going on in my body so how could they pinpoint the problem). Of course, I know it'll take time for the "IT" band pain to fully dissipate but I have faith and know that time will come.

In any case, almost every time I experience the 1) pain 2) self-diagnose 3) stretch 4) pain relief , I am reminded of a quote from one of Kit's articles. Though the article centered on diagnosing and treating sciatic pain by relaxing the piriformis, I find that the advice can be applied more generally to other muscles:

Quote

... Be aware that using these techniques will take time to be completely effective, but most people have found that one repetition of the right stretch provides immediate relief—if this is your experience, you know you’re on the right track.

[^1]: https://stretchtherapy.net/piriformis-and-its-role-in-sciatica-for-students/

 

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Congratulations: a little milestone, there. Keep going!

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Day 117 of stretching

With second pass of starter program complete, I'm now on day 02 of following my own stretching routine: screenshot of my "plan" below. I have become aware of my (very ingrained) habit of overthinking to a point of paralysis and resisted the urge to create the "perfect" program and instead, continued on the theme of just showing up and stretching.

Though the first 100 days of stretching I deliberately tossed out all expectations, objectives, goals — apart from developing consistency — I'm noticing that with certain positions (like the forward fold below) that suddenly, as if overnight, there's been an exponential increase in range of motion (ROM). It's true what I read about in the forums, blogs, videos: at first, there's little to none, visible progress. Very glacial. Then as if suddenly, there seems to be what appears (and feels) like sudden bursts of breakthroughs. I'm mindful of my desire to "push"; I feel confident in doing so as long as 1) I move slowly and 2) I'm relaxed 3) I'm deeply and rhythmically breathing.

In the past, "pushing" was accompanying with tension running throughout my whole body and unable to breath.

Not anymore.

 

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Really excited about the forward fold progress. I used to think that this position was ALL hamstrings and now have become aware of the lower back's significant role in this movement.

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Day 118 of stretching and flexibility journey

Day 03 of following my own program

Squaring the hips seems to be, for me, the biggest bang for the bunk, in terms of body adjustments when stretching the quads during the lunge position. Yes, the contract and relax (i.e. dragging knee towards front) and driving the heel (of the target leg) back towards the wall increase the intensity of the stretch, but my current feeling is that it's easy to cheat/avoid hitting the hip flexor when the hips are not squared. Anyways, I'll probably start introducing some adjustments (i.e. revert back to some earlier modifications) to reduce the intensity of the lunge since I'm struggling to hold the lunge position for more than 5 deep breathes (whereas with certain hamstring stretches — my previous worst enemy, now friend — I can hold for as long as 2-3 minutes).

Also, I am constantly experiencing joy when I happen to find myself get into a position (e.g. cross legged at the computer) that normally I hesitate due to anticipatory pain. Yes — there's still lingering pain but the magnitude of the pain has reduced substantially. Another tiny little victory.

 

 

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11 hours ago, Matt Chung said:

it's easy to cheat/avoid hitting the hip flexor when the hips are not squared.

Exactly. It turns out the small things are big things! :)

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