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Comments re. forthcoming class videos (reposted from Mastery thread)


Kit_L

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Olivia wrote (find the whole thread HERE), in response to comments from a number of Forum users talking about another system's approaches:

Understand about IP, though ST is explicitly an open learning system, as reflected in this forum. If we could access the GB stretch series, we would!

Some comments about programming protocols for stretching, where the purpose/goal of the stretching is to improve flexibility. In my personal experience, both stretching myself (since age 6, so 35 years) and teaching stretching classes for 20 years, one thing that has become clear to me is that there is no single protocol that will work for all parts (joints, ranges of movement) within any individual, let alone across a group of any size.

Whether it be the length of time holding a position, intensity, loading, length of stretch session, number of stretch sessions in a week/other time period, combination(s) of these and many other possible factors (age of the person, past stretching experience including at what age they started stretching, etc.) – and then taking into account other non-stretching activities, both physical and life that a person is undertaking, which will be unique to that individual – there is no one-size-fits-all protocol. And, the time it takes to realise improvements in flexibility will also be different for each person – guaranteeing that this will happen in 30 days is, well …

A key feature of the Stretch Therapy approach is to attend to how any technique or exercise feels in your body – the feeling (experience) is paramount – and then work out how to bring about a change in that feeling that will, ultimately, lead to an improvement in flexibility: Contract–Relax is but one possible technique to play with.

In Stretch Therapy classes, assuming that we are talking about any one class after someone has spent some time in the system, each person will be working at the speed, intensity, and tempo that they know works for them. Just exactly what that is can only be established by experience; by practising and feeling what’s going on in your body. Follow the-leader classes work so much better when the students in them know what they are doing, and interpret the instructions accordingly.

In ST classes, for example, when the teacher says, “Now move on to piriformis…”, students will typically move into one of four or five quite different-looking positions—because in earlier classes, the student has experimented with all of them and found the one that works best for them. We do this even in Beginner classes, after a few sessions in a term.

Olivia

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And I want to announce here that we are planning on shooting a large number of classes; these will be follow-along in structure, and will be the closest thing we can make to the actual experience of being in a class run by us. We will be shooting one of these live on location (Duncan's excellent Energy Clinic) this morning; we are in Adelaide for day two of the STfGST workshop. Once I cut it, it will be available from our VOD channel. I will do the same for all the Into the Stretch workshops, too.

And back in Greenwell Point, the studio is weeks away from completion, as we intend to have a permanent three-camera setup there, and intend to make a new class a week. Eventually, these will form Beginner's, Intermediate, and Advanced classes, and a number will form the home study for future Stretch Teachers. The back story is that the technology has finally matured: the thee-camera + sound recorder setup I brought here to Adelaide weighs 6.3Kg—cary-on weight—and I intend to take this everywhere we teach.

I will be making this announcement more formally (probably after I cut the one I am shooting today), but in the meantime, if there are any class themes you would like to see covered, please post here. If we get enough suggestions, we will start a new thread.

And the price per class (an hour +) will be $5.

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Great news, I'm excited! I'd say that I'm most interested to see in follow-along class format:

* Routines for each GST Mastery series. l think it would be useful to have a full routine to follow along with as a starting place, especially if they are coached the way Olivia mentions because presumably those who have watched through the individual instructional videos *sort of* "know what they are doing" and can "follow instructions accordingly".

* Problem area routines. Hip opener sequence, Shoulder prehab sequence, Low back tightness sequence, etc. I've shared your videos with a number of people who aren't necessarily interested in improving their flexibility, but instead loosening up areas that cause discomfort/pain. There isn't an obvious single product for those people right now, and it's stopped them from buying in. Mastering the squat and the pancake doesn't sound at all like what they are trying to do, even though the material applies to their particular dysfunctions.

* Similarly, sports-focused routines. For runners, for olympic lifters, for CrossFitters, whatever... I believe part of the popularity of Bob Anderson's Stretching book (http://www.amazon.com/Stretching-Anniversary-Edition-Bob-Anderson/dp/0936070463) is the inclusion of routines that target different areas and different sports. Before hitting on your stuff, when I had a sore back for instance, there was a page in that book that I would go to and just run through the listed static stretches. It was helpful for that purpose.

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I am sitting here in the airport in Adelaide, getting really excited. This is exactly the response we need. Please keep the requests coming:; the more precise, the better.

Once the studio is set up (we should be starting to move our gear this week), then we are in full production mode. And I have proofed the whole 'carry-a-TV-studio-in-your-carry-on' concept this weekend: we have four lovely streams of hi-def video and a high standard sound track for Olivia's Pike and Pancake prep. follow along class (and 20 super keen students, too, and we see all of their reactions and how they implement her instructions. The whole kit weighs 6.3Kg; what a dream come true.

I will make all the requested programs and a lot more!

And in the video we are carrying back, you get a glimpse of Duncan maxwell's world-class Energy Clinic, too, with the best climbing cages I have ever seen.

My intention is to have at least 50 follow-along programs up by the end of the year.

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FB is annoying, but there is a "like" button that I keep on wanting to click in this forum but doesnt exist... here are my thoughts so far.

In the context of the "CrossFit" series we have been bouncing around, I would shift the focus to a series of lift/movement specific prep sequences divided into say a 10-15 minute prep and limber sequence ie "get ready to lift" and longer 45-50 minute "access new RoM" parts. For example with the idea of do the limbering, go lift, do some fatigued deep stretching afterwards.

+1 to problem/focus area specific classes. Either specific areas eg ankle dorsiflexion, or more general overall ailments eg undoing life sitting at the keyboard.

A follow along version of the un-numbered lesson/diagnostic classes. Helping people build bespoke routines out of the palette of stretches.

Finally, classes introducing different protocols and helping people assess what is most effective for them.

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Awesome! Can't wait for this. Things that come to my mind:

- Unleashing shoulder flexibility. One full session that covers the various shoulder stretches and reveals the tight parts. To me this was an eye opener when working with you. Certain shoulder stretches I really need to work on whereas others I can put on maintenance.

- The "Hidden Treasures": All the good things people normally don't stretch even if they really should. That is, jaw, toes, ... you might have additional, less obvious stretches here

- Back bending session (GST and Pole people will love this)

- I second a diagnostic class (un-numbered lesson) to explore the current state of the body and find out what needs to be worked on.

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Kit

Ive found in the last year that two things have really helped me

1) for my flexibility...just going to all of my current (today's) end ranges at least once a day.

2) for my movement intelligence...moving with grace, ease and confidence from one position to another.

My request and/or suggestion is to create "daily limber flows"

A little sequence that flows well between positions (can be done at any speed). Hits all the major ROMs.

These would look similar to a dance warm-up or or mini yoga routine.

I've now adopted and played and developed a few of these for myself.

They can also incorporate strength work.

Main issue is if people can't do a pose, it is harder in this context to modify and regress progresssions.

So you might start with some super easy ones and add later. Issue also can be that flexibl in a person isn't even. Ie Loose shoulders and tight hips...so standard easy, medium, advanced...doesn't totally work.

Could be linked to mastety series...when you can do these poses...this flow is possible.

Happy to help choreography and film if needed

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Flows is definitely good... even for stretching sessions a logical and harmonious sequence and progression makes a big difference to the overall quality of the session. And silly little tips like (for me at least) doing hipflexors before hamstrings to minimise risk of cramping.

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Kit = AWESOME

#Shoulder extension range of motion, and getting the arms behind the back. So many muscle seem to be involved in getting that hand behind the back.

#Spinal twisting and rotation. Getting the ROM and strength there. I think would be helpful for strikes and other fun movments.

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That sounds fantastic!

Perhaps a longer and shorter class.

Routines for each GST Mastery series would be perfect for me.

I am very good at paralysis by analysis.

Would be great to have some examples of classes which helps me to know how much to do to make progress.

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Can I put my vote behind a previous, awesome suggestion by Yamad for a "undoing life sitting at the keyboard" or "office life recovery" class (ie, undoing the strain from forward head posture, rounded thoraxic spine and tight piriformis). Something that you can put on at home at the end of a long day in the office and just follow along so you can let your brain focus on the stretch and stop all the work thoughs would be great!!!

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I would love to see the lessons in the book 'Stretching and flexibility' turned into videos. Or maybe the stretching grouped for activity and turned into a lesson. (Again like the end of the book exercises grouped for sport).

Lara Ellen's suggestion is great as well.

Can I put my vote behind a previous, awesome suggestion by Yamad for a "undoing life sitting at the keyboard" or "office life recovery" class (ie, undoing the strain from forward head posture, rounded thoracic spine and tight piriformis). Something that you can put on at home at the end of a long day in the office and just follow along so you can let your brain focus on the stretch and stop all the work those would be great!!!

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I would also love to see a "daily limber flows" as Adurst suggested. Something I can do first thing in the morning to wake up my body and release the stiffness. It shouldn't be strenuous or require a lot of moving around between stretches (like yoga) which may cause sweatiness before work. I would love to see multiple length versions depending on how much time one has in the morning (5, 15, 30 min?). Ideally it should hit everything but the shorter versions could focus more on "pre- desk work stretches" if needed.

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Re. daily limber—you can't go past the How to sit for meditation follow-along class, for now. And you can do different bits of the program on different days. And I agree re. the different length versions; I am planning on 15, 25, 45, and hour long programs.

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This is great, thanks so much to all involved in making this happen.

I would be interested in 1 hour intensive classes with the focus being on one element: thoracic bridge. Front split. Spine health. Shoulders etc.

I'm sure everything you put out will be amazing quality and value as always. Thanks.

Edit: A spine health video including waves, limbering, twisting, including the neck would great. The oblique stretches with the rings for the mastery series are really great. Thanks

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  • 2 weeks later...

My 'dream format' would be similar to something doyogawithme.com have done, where you can purchase the audio as a separate mp3 download, and once you've followed along to the video a few times, you can do it with audio alone. I then take the audio with headphones and pop down to a stretching area during my lunch break for, say, half an hour.

This obviously requires you to shoot the video with this in mind, so that the audio provides enough cues to remind you of what's happening. I imagine it's quite challenging!

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  • 3 weeks later...

We are planning audio only versions, as it happens; this is one of the reasons we use such detailed audio cues. VOD cannot do audio-only files though; we would need to use another platform for that, and that could get messy. We are looking into this, but in the meantime, you can extract the audio from any of our downloads any time, following this:

http://mp3.about.com/od/Video-to-Mp3/qt/How-To-Convert-Video-Files-To-Mp3s-Using-Vlc-Player.htm

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To add to the list, we will be making a follow-along anti-pronation ("fix flat feet") program too.

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I just want to say that I'll buy that antipronation thing the very second it comes out. In your experience, could this kind of thing help those who suffer from an abnormal gait due to a medical condition and not just "normal" imbalances? Thanks! :)

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  • 7 months later...

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