then :
K Star All Star stretching
Bench Hip stretch
Quad wall stretch
Hamstring with rope stretch
Calf standing at wall stretch
Can you point me to directions? I’ve looked on his blog and can’t seem to find some of them. I know my hamstrings and calves are tight. His mid-line stabilization on CFjournal. I can tell I need more “not stretching” in my world.
Net: stretch more than you think you need to, and mobilize at the point of resistance. (Find where it hurts like mad, and then dig in and get some pain…)
Radiosound took good care of you !
The stretching is definitely helping me, but strange noises keep coming out when I do them…
pain filled sometimes baddish language too.
The stretching is definitely helping me, but strange noises keep coming out when I do them…
pain filled sometimes baddish language too.
I was fortunate enough to have a 1:1 w/KStarr yesterday. Though I kept my normal, John Wayne like toughness on the outside , I can assure you I was crying like baby on on the inside.
Again, my biggest lesson learned from all of this: you may think you’re stretching and loosening those muscles. Unless you’re sweating and approaching it with the same nervous anticipation as you approach ‘Fran’, you’re just monkeying around.
At the globo gym yesterday 1) the heart monitor said I was at 200. Don’t think so. Wife was not amused. 2) I was making “dear god when will this stop” noises on the treadmill. Again, wife was not amused . . . .
Now another question. I love stretching, always have. Loved it when I did it in ballet when I was a teen. So, I feel the stretch in the belly of the muscle, but its not something that would make me curse. Not nearly painful enough. If I push the stretch, then the feeling moves to the wrong part of the muscle, like for a hamstring stretch, if I push too much then the feeling moves behind the knee (some where in all my reading Kstar said that wasn’t good). Either I’m doing something wrong or I’m a masochist. Don’t get me wrong I really feel it. Just wanted to check to see If I’m the wierd one. So, um am I wierd? (Yes, I know that’s a totally loaded question and could quickly get this taken to the Crazy talk thread)
Now another question. I love stretching, always have. Loved it when I did it in ballet when I was a teen. So, I feel the stretch in the belly of the muscle, but its not something that would make me curse. Not nearly painful enough. If I push the stretch, then the feeling moves to the wrong part of the muscle, like for a hamstring stretch, if I push too much then the feeling moves behind the knee (some where in all my reading Kstar said that wasn’t good). Either I’m doing something wrong or I’m a masochist. Don’t get me wrong I really feel it. Just wanted to check to see If I’m the wierd one. So, um am I wierd? (Yes, I know that’s a totally loaded question and could quickly get this taken to the Crazy talk thread)
During the class, while most of us were actually screaming, there was a woman doing the splits and smiling. I can’t figure out why she was there-I guess KStarr has groupies. Anyway-you’re right that you don’t want pain behind the knee. Perhaps your ballet background and lifelong stretching have made you more than flexible enough.
Probably not a detailed enough answer-but food for thought.
KStar talks about pain in the back of the knee resulting from where you apply the stretch.
The hamstring is a two joint muscle and if you work it by thinking of pushing your knees back, you’ll hit the tendons that cross the knee joint first.
If you work it by thinking flexing your hip (folding at the waist or raising your thigh), you’ll hit it where it crosses the hip. That may just move the problem to another area for you of course.
It may be you’re hypermobile in some or all joints? If you’ve been stretching consistently for most of your life you may be very flexible already and hyper-extending your joints when you push a stretch?
But anyways, we’re crossing the bounds into medical diagnosis here and that’s not what we’re set up for.
My real answer is “I dunno”.
I wish I did, so if you track down a medical professional who can tell you what’s going on, let me know.
Now another question. I love stretching, always have. Loved it when I did it in ballet when I was a teen. So, I feel the stretch in the belly of the muscle, but its not something that would make me curse. Not nearly painful enough. If I push the stretch, then the feeling moves to the wrong part of the muscle, like for a hamstring stretch, if I push too much then the feeling moves behind the knee (some where in all my reading Kstar said that wasn’t good). Either I’m doing something wrong or I’m a masochist. Don’t get me wrong I really feel it. Just wanted to check to see If I’m the wierd one. So, um am I wierd? (Yes, I know that’s a totally loaded question and could quickly get this taken to the Crazy talk thread)
During the class, while most of us were actually screaming, there was a woman doing the splits and smiling. I can’t figure out why she was there-I guess KStarr has groupies. Anyway-you’re right that you don’t want pain behind the knee. Perhaps your ballet background and lifelong stretching have made you more than flexible enough.
Probably not a detailed enough answer-but food for thought.
Hmmm, Maybe then I should go to someone then. My knees are unhappy. They grind with stairs or anything thing like a squat motion. Still I think the stretching will help, until I can make the time to find someone. What kind of title should I look for, Physical therapist? or are there other titles that would be better?
KStar talks about pain in the back of the knee resulting from where you apply the stretch.
The hamstring is a two joint muscle and if you work it by thinking of pushing your knees back, you’ll hit the tendons that cross the knee joint first.
If you work it by thinking flexing your hip (folding at the waist or raising your thigh), you’ll hit it where it crosses the hip. That may just move the problem to another area for you of course.
It may be you’re hypermobile in some or all joints? If you’ve been stretching consistently for most of your life you may be very flexible already and hyper-extending your joints when you push a stretch?
But anyways, we’re crossing the bounds into medical diagnosis here and that’s not what we’re set up for.
My real answer is “I dunno”.
I wish I did, so if you track down a medical professional who can tell you what’s going on, let me know.
Yes I am hyper mobile, my chiropractor calls me his gumby doll, and has a hard time getting me to tension so he can adjust me. I am pretty flexible compared to most. Though compared to myself I’m quite inflexible compared to before/younger. I quit stretching as much when I quit ballet.
Basically I was saying that the Kstarr stretches didn’t hurt. Or make me want to have “crossfit tourettes.” But I am very flexible, and still have knee problems. I was questioning if my lack of flexability now compared to when I was in ballet, Could cause my knee problems. Not really a question that can be answered here. But I do have specific questions I can ask you, Firm Dancer.
1. How do you feel about Kstarr’s stretches? Do they do anything for you? Are they agony like everyone else seems to think, or are they just more of a regular stretch for you?
2. Do you have stretches that Work better for you? Do you even need the stretches?
I just think that its wierd that I can be hypermobile and yet still have some of the joint problems that Kstar talks about.
I’m not hypermobile, but have seen many students who are. I think overextending the joint (overextending in your world) could be contributing to the knee pain. I’ll have to look it up. (You know how in ballet class, instructors will give corrections quietly one-on-one to a student? and no one else hears it - so I’ve limited exposure to hypermobile joints.)
1. Yes, most of the KStarr stretches are regular stretches to me; they’re not agony. Actually, they feel good. The one that’s somewhat “intense” is that figure-4 one, seated and you bend over. (I think that’s one of the ones RS is describing.) Stretching is just a normal part of the week for me; I’ve never given it up. And I do yoga 3+ / week. I’m sure I could find a progression that does become painful, tho. I’m not quite as flexible as you.
2. a) I just started experimenting with Yin Yoga - where you hold certain specified poses for a minute or more - before warming up. Something about loosening the deep connective tissues. I’ll let you know if that works. I like it so far.
b) The best thing that has helped my flexibility is squats. Weighted squats. I’m much more flexible now, doing CF, than when I was dancing and stretching. The stretching does helps take the muscle tension away, so that I move more easily after a workout. So, yes - I do need the stretches.
, I can assure you I was crying like baby on on the inside.
