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

[FelixDuong]

Hello Everyone! I want to ask if i've done one cycle of the tailor pose 5s contract and 30s relax. Do i need to rest in between of every cycles or should i go straight to the next cycle? Presently i do tailor pose with 3 cycles and rest 2 minutes in between of cycles. Thank you.

 

[SwissDanny]

3 minutes ago, FelixDuong said:

Hello Everyone! I want to ask if i've done one cycle of the tailor pose 5s contract and 30s relax. Do i need to rest in between of every cycles or should i go straight to the next cycle? Presently i do tailor pose with 3 cycles and rest 2 minutes in between of cycles. Thank you.

 

Hi. Stretch Therapy is not a sets and reps based system, but a mindful approach. The starting guidance is to continue doing cycles without rest between until you feel you are not making progress. This will vary from person to person and day to day but typically 3-5 cycles. On the last cycle remain in the pose for longer (say 2 minutes) until you are fully relaxed in the position you have achieved. Remember to breathe and relax (other than the contraction) throughout, and if you cannot you have probably gone too hard. It is more important to do the contraction correctly than as hard as possible (and probably recruiting other muscles and getting too tense).  Do read the extensive guidance about the system that Kit and Olivia have posted (iirc pinned prominently somewhere near the top of the forum)

[Kit_L]

@FelixDuong: Personally, I do not follow any formula—trying to do what your body says is fine. Sometimes multiple contractions with no rest work; other times one long, perhaps stronger, contraction plus a longer time relaxing into a deeper position seems to be what's needed. The secret is to learn how to feel what's going to be the best way today.

[FelixDuong]

Thank you very much SwissDanny and Kit_L. The answer clarified for me about the system. Next month i will try not to rest in between cycles and and see how my body reacts to !

[Sharla]

Hi, I have tried to find this answer, but could not find it in a reasonable amount of time. The videos clearly mark the L and E movements. My understanding was that the L movements were just for limbering and could be done every day. I also thought the E exercises were a little more intensive and should be done with contract movements. Why do the L videos include contractions?

[Kit_L]

1 hour ago, Sharla said:

Why do the L videos include contractions?

Welcome! Short answer is because any mobility (limbering) or exercise can have contractions added to it, to make it more intense. If you do add contractions, treat the limbering movement as an exercise, and space it out to give enough recovery.

[Sharla]

Thank you, Kit! My body does best with daily stretching, so that's very helpful. I will keep the contractions to once or twice a week. Thanks again!