Jump to content
Rik

How to use the "Master the ..." programs

Recommended Posts

Phi: excellent. Probably, some of our teachers could not have written that; an outsider's perspective is very helpful sometimes.

The only detail that I would add is that it's helpful to have some loose goals; for example, getting side splits back is one of my present ones. I mention this because such a goal becomes a loose orienting principle, so that when one is considering what will be done today, you can select the most relevant limbers or stretches, being guided always by how the body feels on this day. By that last remark I mean that if you had a hard SS practise a few days ago, and are still a bit stiff or sore from it, then for me there would be no SS-related contraction-based exercises, there would only be the limber bits of the MTS and MTPancake programs to choose from.

Share this post


Link to post
Share on other sites

"They're more like...guidelines!"

Yesterday, for example, when doing the Skandasana sequence as a limbering movement on the STfGST workshop, I asked MH to hold my hips down, and I pressed the straight leg down onto the floor really hard for 5" or so, then sank right onto the floor—just because it felt right to me yesterday, at the time I was doing it.

So, no hard and fast rules; just guidelines. Most of the time, I follow them, except when I don't! If asked for a number here, I'd say I follow them 90%, but it's the 10% that makes a difference over time (at least that's the perception, and probably inaccurate).

  • Like 1

Share this post


Link to post
Share on other sites

Does this mean that there should be no C-R in the limbering sessions?

To my understanding, it's fine to do both together.

I think limbering movements work well as a warm up for more intense stretching. You can do limbering every day, even if it overlaps with C-R. But C-R should just be once or twice a week.

Share this post


Link to post
Share on other sites

Try every idea you have and see what works best.

Personally I don't follow the programs at all. I take the top 2-3 stretches for me from each program and run through them every morning. Others do the full program 1-2x/week. It depends on what your body responds to.

A good starting point may be run through the program 1-2x/week for a few weeks and see what you want to try from there.

Share this post


Link to post
Share on other sites

Can you do all mastery program in a row or should you do one program each day?

I like to bunch up my higher intensity work into as few sessions as possible, as opposed to spreading everything out. Right now I have two weekly C-R sessions and almost daily mobility/limbering work.

But I think this can be a highly individual thing. Try doing all your big stretches on one day a week for a month. Then add an extra session a week for the next month and see how your body responds.

Share this post


Link to post
Share on other sites

Thanks for the nice words, everyone. Glad to see this helped!

What's the recommendation for daily limbering stretches after an intense stretch session the previous day?

This should be fine. Limbering is just moving about, really.

Share this post


Link to post
Share on other sites

What's the recommendation for daily limbering stretches after an intense stretch session the previous day?

I think just need to listen to your body. Explore where the limits are for that day without pushing past them.

Share this post


Link to post
Share on other sites

Kit, thanks so much for the two programs. I have been working with them as often as possible. Given limited time I have chosen a few select exercises to work on at a time. To this end I have altered your PDF files of the exercise notes so that only one exercise is on each page. I have a printed copy and I kind of "shuffle the deck" and take the pages of the exercises I want to the floor. Probably with enough experience I won't really need to do this but for now it is handy.

Maybe someone else would find it handy at least at first so I attached them to this reply.

Happy to delete them if you prefer.

Looking forward to your seminar in Bellingham.

cheers,

ted.

Master-the-Squat_rev1.pdf

Master-the-Pancakev_rev1.pdf

Share this post


Link to post
Share on other sites

Ted: what an excellent idea! You're right in that you won't need to do it for very long, but it's also a nice way to make sure you do the stretches that you might normally avoid :D

Share this post


Link to post
Share on other sites

Hi all,

I still have a couple of questions about the program(s).

Currently I'm doing limbering exercises every day in the morning and once a week I go through all of the exercises (E+ limbering exercises) using C-R.

For the morning sessions I just go briefly through the movements with no additional emphasis on gaining new range of motion (just trying to make it feel good).

So here come a lot of questions (please forgive me for bad orthography and grammar - iPhone and pretty tired)

- my calfs and Achilles tendons feel very tight every morning. Is there any good limbering exercise for them? E1 without C-R?

- I don't feel anything but discomfort in the knees in the standing piriformis stretch. Any advice?

- cossack squats seem to be very difficult for me. On one side I feel discomfort on the inside of the knee. Tips?

- I seem to be missing a lot of internal rotation. The limbering exercises for internal rotation are extremely difficult for me. Sometimes my (patella?) tendon "pops" inside my knee. Are there any additional exercises I can do?

-

- I really like the tailor stretch because of the intense sensation. But I can't get my knees closer to my groin than +- 10 cm. Should I still be doing it or stop?

- I can't bring my butt to the ground in flat frog. Should I stay away from this exercise for now?

- after the C-R session, especially tailor pose, when I am on my back and put my feet on the ground with knees bent, my legs starts to tremble like in "Trauma releasing exercises"(David Berceli). Has anyone read the book? Experienced the same?

Thanks in advance!

Roland

Share this post


Link to post
Share on other sites

- my calfs and Achilles tendons feel very tight every morning. Is there any good limbering exercise for them? E1 without C-R?

I do easy pulses in and out of the same position I would normally stretch in, without pushing the ROM. You could try that and see how it feels for you.

Share this post


Link to post
Share on other sites

Yes, agree with thecolin's recommendations; that's what I do myself for calf muscles, especially after standing on hard concrete floors all day teaching!

Do not use the standing piriformis exercise, if that's your reaction

Cossack squats: simply hold on to something and do not go so low it hurts. In time this will come good, but not if you hurt something!

Your restriction here is probably the same, or related to, your difficulty with the standing piriformis ex.; just do the other p. exercises, and try both again in a month. Do not force internal rotation using your knee: you can easily hurt yourself.

Don't worry about heel position with the tailor pose: as your quads loosen, this will change.

Same with flat frog; in fact you can put a cushion under your glutes, to provide a little support; in time, the quads will loosen. See Master the Squat and the stick sequence there; this will help.

I don't know that book, but shaking muscles are common. Just lie down for a moment or two.

Got to go to work now.

Share this post


Link to post
Share on other sites

Thanks everyone for the answers.

I have incorporated the calf stretches into my limbering routine and it feels nice.

For the rest of the exercises I"ll take it slowly and work my way up!

Share this post


Link to post
Share on other sites

Sorry if this has been mentioned.

I have all three programs, watched the videos, and they are all great. Just a bit confused on how to structure a flexibility/mobility program with these videos.

I assume that there are certain stretches someone at the beginner stages can't do. Should I just combine the first 3-4 E/L exercises from each program and use those for a few weeks?

It seems the way to go is - take a few of the limbering stretches and do those every day, just to keep mobile. Then do 2-3 serious stretching during the week.

Thanks for the help, very excited to begin this journey to finally being able to touch my toes and more haha.

Noah

Share this post


Link to post
Share on other sites

I assume that there are certain stretches someone at the beginner stages can't do. Should I just combine the first 3-4 E/L exercises from each program and use those for a few weeks?

It seems the way to go is - take a few of the limbering stretches and do those every day, just to keep mobile. Then do 2-3 serious stretching during the week.

Hi Noah, welcome aboard.

I think you've pretty much got the gist of it. As has been stated, it's up the individual to find what works best for them, but a good place to start is find some Ls and Es that you are capable of doing to an extent where it feels like it's a good, effective stretch for your body at that particular time.

Some might be too easy, and so you could skip those. Maybe they're too hard, and you feel like you can't get the benefit from it because it requires too much effort, or because some other part of your body is restricting you. That's fine, because odds are good that you can find a simpler exercise that does work to stretch you at an intensity that is comfortably maintainable while still being effective.

So:

- First, when you have time, try to go through all the exercises, so you can note which ones provide you the most benefit. Also take note which ones are too hard, and why.

- Then, go ahead and use the L elements every day, whenever you feel like. Use them in a warmup, or while you're bored, or whatever. These shouldn't destroy you.

- Once per week (or more often, once you learn how often you can stretch hard), spend time working on a few E elements that you'd selected.

- Every few weeks (maybe once per month?), re-evaulate. Try those other Es and Ls that were too difficult before, and see if anything's changed. Maybe now another exercise has become possible and feels more effective.

Share this post


Link to post
Share on other sites

Any idea when back bend and pike will be released? No hurry, I have plenty already to work on, just curious. They seemed to be releasing one per month so far.

Share this post


Link to post
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.


×
×
  • Create New...