Hey Boris

[neilx]

Hey Boris,

This is Neil, I usually post over at P&B. Im having some (well a lot) of problems with the squat, and was wondering if I could ask you a few questions.

Basically to start off, I am really inflexible. I was wondering if there were any stretches you outlined in your videos that I could do everyday to maintain some sort of flexibility, maybe something i could do every morning. Just stretching before I squat is opening me up a little, but its always a battle every time.

My main problems are:
1. groin flexibility - i cannot do a wide box squat just with my own bodyweight
2. outer thighs pull me in a lot
3. i cannot get the bar low on my back
4. Even with a high bar position, my wrists still come flying forward and i cannot get my hands behind the bar comfortably.

For the arms / shoulders, i do a lot of dislocates with PVC, broomstick stretches, doorway stretches. These help a little, but it seems i loose flexibility every day.

SOrry this is so long, if you can out, id appreciate it.

Thanks!

I also do some face the wall squats, and hip flexor stretches to warm up.

[Boris]

Thanks for coming around here Neil. I don't know if I can help you with everything, but hopefully I'll give you an idea or two. You posted those progress pics at P&B and that was really impressive - did that not seem to help with squat positioning?

1. Groin flexibility - My favorite groin stretches are plain old sitting on the ground legs apart, lower back neutral and trying to fold over at the hips, hands outstretched to the front and then to each leg. The key with this is not to let it turn into a lumbar stretch and it will quickly if you are inattentive. Another one I like is lying on my back, legs together with heels close to my butt and then letting the knees bow outward like the 'butterfly stretch'. I don't really push this stretch at all - the weight of my legs is enough for there to be a light stretch. I actually do these fairly frequently when I'm around the house to loosen up, sometimes while watching TV or waiting for a training partner (Mr. "Smith") to show up, etc - I usually don't do them at the gym though.

Not groin flexibility, but other lower body centered stretches I do when just sitting around are IT band, glute, and hip flexor stretches. I'm sure it sounds like I must spend tons of time stretching, but I don't. I suppose 10-15 minutes here and there can really add up though and I stretch at least every other day. It really is a grease the groove type of approach for me when it comes to stretching.

2. Not really understanding what you mean here.

3. In addition to what you've listed, you might try some other things like halos, pullovers, tiger bends etc. Be very careful doing them, but they are really good functional range of motion developers if you are patient with them.

4. I think I'm understanding what you mean here and the way I remedy it is to have the bar positioned lower on the heel of my palm - that's part of the reason I always hold the bar thumbless. Now, this will put a little more torque on your shoulders this way and that's also why I take a slightly wider grip. You don't want to take too wide a grip obviously because you'll lose upper back tightness, but you could give it a shot and see.

Basically, when I do squat workouts, there's nothing set in stone and some days I'll do nothing besides warm-up sets w. the bar and 135 to warm-up. When I feel I need it, I'll probably do some doorway stretches, maybe some broomstick stretches, standing legs apart hamstring stretches, occasionally some "ballet bar"-type stretches, etc. all thrown in with my light sets. Again, I know people say that stretching is bad for strength etc, and they're probably right, but I've always felt better about things when I've done them so I stick with it.

As far as "losing flexiblity every day" - I know what you mean. I used to be very flexible and then one day in my late 20s, realized that I had become as inflexible as the adults in martial arts classes I used to laugh at when I was younger. Part of that is age, injury, size, and sport specificity, but some of it is just disuse. It takes a while to get it back and even though I HAVE gotten a lot back, I'm nowhere close to as flexible as I used to be and probably never will be.

One thing to keep in mind is that if you feel that the stretch isn't working, or is stressing a joint rather than the target muscle, you're probably tweaking the stretch in some way and need to "explore" the movement in a very cautious manner to make it more effective.

Hope some of this is helpful.

Boris

[neilx]

Thanks Boris, sorry im so late getting back to you, the holidays messed up my schedule. Hope your holidays were good!

Thanks for all the info. The flexibility in the photos i posted at P&B did help me out a little, especially with the high bar position. I really don't think ill ever achieve a low bar position. Right now the only way i can get a low bar position is if my hand are around the collars on the bar.

Besides all the stretches you told me at P&B, i invented a new band stretch which really opens me up quicker. I want to post a video for you to look at, and see if it makes any sense.

ive never thought of GTG stretching. Im going to do everything you said, ill let you know how i progress!

btw, do you know of any sources of anyone doing a proper doorway stretch?

[Boris]

Holidays are great! Back to work on Monday though!

I look forward to seeing that band stretch.

I'll try to post some videos or pics to show you some of those things more clearly.

[Boris]

I realized that I made this video a while back - it's pretty raw and I never had time to go back and do it well, but it has some ideas for upper body flexibility, including the tiger bends and halos. There are also quite a few more videos now on youtube about scapular mobility that pop up in the "related videos" too: www.youtube.com/watch?v=2y949Vl0Y8o

[neilx]

hey boris!

sorry i took so long to get back. my card reader didn't work, and i couldn't upload the video. thanks alot for that other video, ive already incorporated some of stuff!

ok heres the band stretch, basically its a standard dislocate with emphasis on tearing the band apart. but i wrap it around my arms, and let the band tension pull my elbows together.

www.youtube.com/watch?v=-Gnfq6pPY6E

what do you think? is it worth doing?

[Boris]

Interesting. Sure, I think it's worth doing. I'd spend more time w. doorway stretches, etc. for the squat, but I like the idea a lot and I'll definately give it a shot tomorrow! Thanks.

[neilx]

Thanks man! It definitely opens me up quick. Im just no doctor, im not sure if its a good or bad thing. let me know after you try it!

one more thing, i slowly choke up on the band to get more tension to pull my elbows together.

[neilx]

Hey Boris, got some questions if you dont mind:

Are dislocates something i can do everyday? What about face the wall squats?

Do you think that band stretch done a couple times a day could improve posture?

[Boris]

Sure! It's nice to have people actually come to the forum and post! Johnny and I get lonely...

Yes. Don't crank the hell out of your shoulders though - be smart about it. Wall squats - sure.

I think that to improve posture, you're going to have to do more than just the stretches. The stretches will help a lot, but it's just a drop in the bucket if the rest of the day is stooped over a screen or walking around like Captain Caveman if you know what I mean. Try to make lifestyle changes and it will help. Most of my swimmers had horrible posture and we did a lot of Kelso shrugs, overhead shrugs, pulldown shrugs, pull-aparts, bent-over laterals, rows, bent-over front raises (hands supinated), core work, etc - it helped some of them. Some were just God-awful though and to make a dent, I would've needed a lot more contact/guided time with them.

[neilx]

i had a someone put me into good posture, it felt really weird. i have the basic problem of my shoulder rounding in forward. they said to imagine a string pulling you up from the top of your spine. there also seems to be a lot of rib cage muscles that come into play to hold us upright like this.