When you consider the human body as a system of hinges, you can't go wrong in your form. These joints move by muscles contracting on one side and extending on the other (see how elbow moves in the pic).Most CF exercises are basic, full body movements that maximize the use of these hinge systems. It only works though if you think about, consciously focus on what is happening.
The factors that are important in moving these hinges are strength, flexibility, and power.
Most CFers, as pretty "fit" people have the Strength to move the joints (we can exert force to move our bones and some load). Watching many classes, I see that people don't have sufficient Flexibility (to move the joints through a full range of motion). This will limit the Power. Power is exerting force on a joint quickly and far. For example, we can be strong in a Squat...but only move our butt up and down 8 inches (no flexibility or power).
Pick 1-2 exercises and work on seriously thinking about the movement (not just moving, but the actual movement)...which hinges are involved, what muscles are doing the work (contracting and extending) and how to get a fuller range of motion to become a really fit, flexible, and powerful CFer. Try it out the next 2 weeks and see how it goes.
Interestingly, not a bad time to work this out would be on Sunday when you hunker down for 1000s of reps...
19 comments:
This all makes sense and is good to know, or be reminded of. But, along with working on "form", should you not also be stretching pre- and post-exercise to get the most flexibility? If so, are there specific stretches that are better than others for the different hinge areas, i.e. spider stretch for hip area?
Stretching beforehand has been shown to not make a difference and even inhibit performance. But yes, do a dynamic warm up. I'd not call them "stretches" but "movements." Most people agree the "best" ones are the "dynamic" ones vs the static stretch-hold ones.
This is a good point though, because really we ought not make a distinction between Warm-Up Stretching, Working Out, and Cool Down Stretching. Every movement, all the time should be an effort after greater range of motion.
So, if during the circuit you do FROM, trying to stretch and work on mobility, then really there's no "need" to do the cool down stuff? The workout IS the flexibility, mobility training!
Or put it this way? It would be silly to do 1/4 squats during the workout (ie, half-assing it) and then think "I'll work on hip mobility at the end during the cool down" or say "I'm not getting flexible at CF, it's making me tight." The squat IS the hip mobility exercise that day!!
I think, taken seriously and not just going through the motions, every CF class provides a good opportunity to work on mobility...we do the Hip Mobility sequence, Chris does alot of Shoulder Mobility work (yes, call them 'dislocates'), we're always working on the knees.
The major joints for CF full body stuff (shoulder, hip, knee, ankle)...all require several movements to strengthen and mobilize. Example Hip mobility (spider, pigeon, divebomber, monkey squat, deep in/out lunges).
The hard part is working these "stretches" or "movements" into your daily routine 2x a day (not just the time at CF).
WOW - thanks for the follow-up!
Actually I was hoping cintron would follow up with something meaningful...I was stalling until she showed up!
Matt is absolutely correct about dynamic vs. static stretching. Warmup stretching/exercise should be a serious of "Dynamic Movements" as Matt stated. It has been shown that "Static Stretches" actually break down the muscle which is not good before a workout or physical activity. Also, I have recently read that instead of holding a static stretch for a 10-count, a series of 3-counts is better.
So, as I "squat" to put books on the bottom shelf (or food/dishes/clothes away at home!) I should be thinking of form and what hinge system and "stretch" I'm actually utilizing! Another fine example of how the exercises at CF are really every day moves : )
There is also an inherent risk in dynamic movements from a "cold start." The initial amplitude of the dynamic movements should be lower than worked towards during the circuit to prevent injury. Dynamic does not correlate to 0-60 in 4.5 seconds. More like 0-60 over 5-10 minutes.
I always thought static-stretching beforehand was questionable. By my own account I've found it to be rather painful when the muscles are not engorged with blood.
That the two-cents I have to offer....Phoolish!
Wow, I usually do static streches every day, even non-cf days. A lot of times I do them in theevning though when I am not going to or am done with a workout. Is that good/bad/neither?? Personally I like streching like this but I'm going to have to change it up if I am about to exercise and maybe all together ditch it.
Great Post! Even better responses! I like the group effort.
MD: Thanks for queuing me in before DanO jumps in with something way more meaningful.
With all the wonderful debate and discussion going on…here is my two-cents. I am not so convinced that the amount of time that “movements” are in “respective positions” is as important as most debate it to be. Yes, there is research that supports static vs. dynamic. But relative of WHO and for WHAT PURPOSE? I believe, from my own personal experience, that it is relative to each individual and situation. There are certain days and activities that I can find that one works and then there are other days and activities that I can find that another works. We, CFers, or should I say on a CF day, we fit the category of what Matt described as “the workout IS the mobility training.” So, I think it makes sense to employ the same “strategy” for warm-up, workout, and cool down and use the dynamic approach. It works for us!
For anyone who reads Matt’s post and says, “but a ¼ squat is as flexible or mobile as my body is at this time.” That’s fine. My own experience tells me that the key to getting past the ¼ is empowering the surrounding joints involved in the exercise to move past that point. The key to empowering is to use, perform, function like the post describes and do it as often as possible. So, we need to work more dynamically. Karen, that’s where the MOST flexibility comes in, not from stretching before or after. Karen, I like your example of putting the book back on the shelf. And there are hundreds of things that we don’t even think of that can be done on a consistent basis. Like this silly old one…don’t just open the refrigerator door 20 times a day…stand at arms length, place your hand on the door handle, eye of the arm facing in, arm and shoulder alignment at 90 degrees. Then, pull the door open while rowing the arm back and squeezing the shoulder blade back. In other words, look for some things that are not so obvious. Work it!!
Here is a fun activity...
Scroll back to the last photo posted on this blog where we are doing Posers. Can we identify who is employing the correct hinge systems to perform that exercise?
I got one to add to the daily show, you can do a Sun God squat when taking a dump instead of sitting on the toilet seat. Palms up or down it doesn't matter, or you can switch half-way through.............................:)
Kaag should be proud of the fact that women CFers sing the praises of hot seats everytime we use a public restroom! That hinge-ing activity was the only exercise I got all the way to Portland and back.
Awesome (no, not in reference to the toilet squat)...Captain Awesome, I static stretch (like the "old" kind of stretching) 2x daily...I think the "no static stretch" research refers to just before working-out mostly??? But really who knows...just stay loose!
JU: way to turn the daily show into Jerry Springer, LOL. Good one!
JD: If they only knew! And that's a lot of hinge activity.
Matt I agree. There is always a place for everything. Static stretching 2-3 times a day is considered helpful to flexibility and recovery. Don't forget that hydration is also key! We often attribute sore muscles to not stretching enough, but it is actually from dehydration. This morning I woke up with cramps and pain in both calfs. Stretching would alleviate the symptom but the cure was to hydrate!
Just an FYI…I am JMP--realized I needed to update an old profile!
That's a great pt. too and a reminder of the complex interactions that are going on (Hydration, hmmm...sounds like you just offered up a "Did you know?" topic for Monday, thanks!). And hydration might help Livewrong with his "regularity" in the Hot Seat!
Music to my ears. Thank you Marshall. Hydration...topic for another day. But as you mentioned, the cause of many, many things that we experience.
Hey Matt, I hydrated too much, now I gotta do several Hot-Seats a day................;)
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