Craig's Ballistic Stretching

[Daniel]

Craig,

 

Great setup with the mirrors. Really helped to understand all the angles of the streches.

[barna284]

Been trying this out for the last three days and it's been interesting. No soreness yet, so perhaps I'm going too easy, but also no pain which is good . I do feel the stretch on each pulse, so I do think I'm doing at least some work.

 

On particular stretches, found that the ammount of butt-back action in the Cossack Squat really changes where I feel the stretch. A lot of butt-back means I feel the stretch near the knee, but less of it moves the stretch higher along the back of the thigh.

 

Thinking of alternating 3-4 days of Ballistic Stretching in a row with a long ST session. Will report back...

[Pyxida]

Hi all,

 

Craig, thanks for introducing me to this form of flexibility acquisition!  It's been several days but I already feel more freedom in ankles and low back!

 

Do you have any suggestions for HF stretches that might work well for this method?

 

I also am curious about peoples experience with mixing this with partner stretching and solo ST type sessions.

[Craig]

Hi pyxida,

I have had lots of success mixing daily ballistics with a once per week ST flavored partner stretching session.

For the HF, try doing a long lunge, keep the hips square and the tail tucked, then do bounces as if you were attempting to put your pelvis in the ground just behind your front foot.

Let me know how you go!

MH

[barna284]

Craig, are the any tips you'd like to mention on feet positioning both on the Pu-Bu pulses? I'm trying to emulate your foot position in Pu Bu, but on some bounces I feel the stretch in a place very near the back of the knee, very non-muscle feeling (more like tendon or something). Is this OK? Any suggestions?

 

I get the same thing, although not so strongly, in the Standing Pancake pulses (not ready yet for the actual Pancake).

[Craig]

The tendon sensation has been fine in my experience, ymmv, so proceed cautiously (as with everything)

 

The foot position is: straight leg foot flat and pointing to the front.  bent leg foot around 45degrees out and also flat (definitely not on the toes) 

 

the hips are the more important thing here.  You want to sink the hip of the straight leg. You will see the hip of people not doing it properly lift and cause the spine to curve away from the straight leg.

 

This guy is doing what I would call the "initial requirements" (hips sunk properly, vertical spine).  After you achieve this you can then play with the spinal positioning, folding in various directions, but I highly recommend getting this position first!:

http://www.murraychoice.com/assets/poubou.jpg

 

Some more examples of the hip sunk properly:

https://upload.wikimedia.org/wikipedia/commons/9/97/Pu_Bu_CQ.JPG

http://www.thewushucentre.com/_Media/pubu_med.jpeg

http://www.txjusa.com/_Media/scan0002_med-2.jpeg

 

 

hip not sunk properly:

http://alexng.net/fsuwushu/summer03/fsuwushusum0309.jpg

http://i.kinja-img.com/gawker-media/image/upload/s--AIUzvte8--/sqq2nyueurra30loobz8.jpg

 

 

 

I've been getting into this variation lately as well, its great!:

http://3.bp.blogspot.com/_KSyLpRohSCk/SaicMLqc6AI/AAAAAAAAAQE/UXQpCo3t1zg/s200/pubu.jpg

[spencer_c]

I have a quick question about the ballistic stretching for other areas of the body. I'm working on my side splits and have been using long duration horse stance for it. I was wondering about the effectiveness of ballistic vs the long duration holds for horse stance. Have you found that one tends to be more effective then the other in the horse stance for side splits.

[Emmet Louis]

I have a quick question about the ballistic stretching for other areas of the body. I'm working on my side splits and have been using long duration horse stance for it. I was wondering about the effectiveness of ballistic vs the long duration holds for horse stance. Have you found that one tends to be more effective then the other in the horse stance for side splits.

I've been using both methods for side splits. In my experience both myself and clients is if horse stance is going to lead to side splits it does so very very quickly. 8 - 10 weeks seems to be an average with very clear progress. For others I think the horse stance method doesn't give as good results as normal isometrics. I can't tell yet what is the commonality for people who succeed with the horse or not.

I've been using ballistic side splits for the 9 days. I've gone from fairly high  to calves flat  in 7 days. I'd caution against jumping straight in as these are a big stress and would advise a decent amount of experience with Iso side splits and drop stance pulses first.

[spencer_c]

I've been using both methods for side splits. In my experience both myself and clients is if horse stance is going to lead to side splits it does so very very quickly. 8 - 10 weeks seems to be an average with very clear progress. For others I think the horse stance method doesn't give as good results as normal isometrics. I can't tell yet what is the commonality for people who succeed with the horse or not.

I've been using ballistic side splits for the 9 days. I've gone from fairly high  to calves flat  in 7 days. I'd caution against jumping straight in as these are a big stress and would advise a decent amount of experience with Iso side splits and drop stance pulses first.

 

What are drop stance pulses? 

[Emmet Louis]

Pulses in this:

http://taichimartialartsandhealth.com/wp-content/uploads/2013/06/Shaolin-kids-drop-stance.jpg

[Tibetanac]

Isnt that pu bu Emmet? I tried pu bu stance for the first time got really deeper in my sidesplits than ever before. I will try pulsing 10 reps more every week.

[Emmet Louis]

Pu Bu drop stance same same

[spencer_c]

I've been following this for about 3 weeks. I'm making progress, but feel really lopsided. With my left side I can reach my elbow to my toe now everyday, but with my right I am about 3 fingers away. Whenever I stretch my right side the intensity is much greater. Along with that usually I feel s small pop in my right posterior hip within the first 3 bounces. There is never any pain with it, it just seems to happen every time. 

[Frederik]

Most people have left to right differences - at least in some movements. In the long run it is about evening out those differences and come closer to being symmetrical. Also, with some things observable differences in the anatomy come into play ie. I have a significant leg length difference. Right leg is about 1cm longer than the left. In head-to-toe movements, I am both a fair bit tighter on the right side, and at the same time the perceived intensity when stretching the right leg is much greater even though I am in a "less advanced" position. Nothing wrong or dangerous just something to consider.

 

I have heard about the extensive popping from a few people. Have only experienced it on one or two occasions myself. Seems insignificant.

[Cherie Seeto]

Working with extremely tight clients, I have had to modify elbow to toes by having them slide the hand down the shin as they pulse. This employs enhanced proprioception through the hand being in contact with their body. They could also measure their progress and keep square hips as the hand reached the ankle. A chair or box was used with the stabilizing hand.

I have been encouraging daily practice for these very tight individuals with good results.

I was given this tip a long time ago "Don't let the client walk out without feeling they have accomplished something." This has proved important for those who have been discouraged by insensitive instructors/therapists prescribing exercises too difficult for their abilities.

[Tris]

Just ran through the follow-along for the first time. This sh** is potent! I didn't have the steel to venture beyond 30 reps of anything.

 

Very much noticed how clearly it diagnoses asymmetry.

 

Loved the elev. leg pulses - hello upper-iliacus!! And anything twisted is an incredibly new shock to the body.

[Craig]

Those elevated leg ones are brutal! I've changed my sequence up a bit to look something like this:

 

alternating pair 1:

- head to toe 3 x 72

- standing side splits 3 x 72

alternating pair 2:

- elevated leg pules 3 x 72

- pancake 3 x 72

 

for pancake, I've added 10kg dumbbell to my shoulders, its helping. standing side splits are progressing quickly, getting into panic zones now...more work to be done.  hit head to toe+fist on both sides for h2t, and for the elevated one im at about a thumbs up (but its much much tighter experience!)

 

some people were playing with using kit's piriformis stretch (with the leg back) as a ballistic stretch pulsing belly button towards heel of front leg....this is nice!

[jon.valentine]

Craig, a quick question.

 

Have you had any experience with anyone getting a pinching sensation around their hips when folding forward into the h2t? If so, is there a workaround you could suggest?

 

 

Cheers dude!

[Craig]

No experience, sorry. Stretch hip flexors perhaps?

[jon.valentine]

I'm throwing everything at it at the moment. Lateral bending seems to be the winner at getting it to subside for the longest period of time, that and not sitting for too long.

 

I will persevere!

 

It's annoying because I am so close to full h2t!

[Nathan]

Hi Jon,

 

I am not quite sure what you mean by a pinch sensation, but I am currently at 2 fingers from head to toe and I am feeling the stretch much more in my hip area. This is mostly in the glutes/side of the hip, but I also feel the need to hinge tighter at the hip and can even feel the muscles there (hip flexors, I assume) fatigue a bit from pulling my torso forward.

 

I have found that playing with the rotation of the leg can help a bit, though I tend to simply focus on enjoying (ha) the sensation. It has not been painful. I also like to shake things out between my sets, which feels nice and seems to reset things a bit. You can also play with the angle of your leg in relation to the ground - sitting back or leaning forward more. This seems to change the stretch slightly as well.

 

Good luck!

[spencer_c]

Most people have left to right differences - at least in some movements. In the long run it is about evening out those differences and come closer to being symmetrical. Also, with some things observable differences in the anatomy come into play ie. I have a significant leg length difference. Right leg is about 1cm longer than the left. In head-to-toe movements, I am both a fair bit tighter on the right side, and at the same time the perceived intensity when stretching the right leg is much greater even though I am in a "less advanced" position. Nothing wrong or dangerous just something to consider.

 

I have heard about the extensive popping from a few people. Have only experienced it on one or two occasions myself. Seems insignificant.

I've taken a break from the routine. One the pops were starting to be followed by pain. Now I can feel a sensation that is quite different from being soar really high up in my hamstring. I feel it when in the pancake stretch and not so much when doing single leg stretches or forward folds.

 

For now I've just switched focus to horse stance and bridge work. 

[jon.valentine]

Hi Nathan,

 

The pinching happens when I fold over, in and around the hip crease itself. I think it's probably due to something further up the line as lots of lateral bending seems to lessen the pain, so very possibly ITB related junk around the hip.

[Ciaran]

@jon - are you aware of any hip impingement you may have? what is your mobility like with your hips? do you get a pinching pain in front of your hip when you internally rotate your hip with hip flexion and aDduction?

 

@Craig - is there a youtube video of Kit's piriformis variation? not necessarily the ballistic movement but the position?

[Maarten]

Can anyone please give some feedback on my Pu Bu stretch?

Working on it, gains are coming slowly. 

 

Thanks!