Nuala's "Rome was not build in one day" mission: flexibility.

[Nuala]

Just a little more and I can touch the floor!

 

Main quest: Bendy like a straw: the elusive splits

Robots are not known for their flexibility, we are just a pile of metal sheet glued together after all. But I am still supposed to possess enough joints to be able to call myself flexible. My dream is to be able to do a split, and (I blame Nymeria and KBgirl) a good shape back bend. It won't happen now, not in six weeks not even this year but that's a good reason to start working on it seriously now and find myself a good routine that I will be able to follow as long as necessary. 

 

To fulfill this mission I will:

 

#1: Take pictures.

It is often advised on Nerd Fitness to take progress pictures, I even advice it to newcomers, but I don't take any, or rarely. I remember vaguely that at one point I couldn't touch my toes, but it starts to get harder and harder to believe it. So, I will take some pictures to see exactly where I am right now.

 

#2: Follow a program.

I am not good at making my own program. I'll always be distracted and try to tweak it with the shiny new exercise I just found on the internet. My previous challenge taught me that having a preset repository of exercises is good but not enough. So, this time I will follow the goldmedalbody program: Focused flexibility.

 

 

This program expect me to:

Assess your comfort level in each of the following positions. Rate on a scale of 1 to 10. Then, choose two of the most difficult positions to work on. Perform the necessary flexibility exercises for those positions and recheck the positions weekly.

 

The exercises and rating are as follow:

 

Week 1

 

Exercise.............................................. Rate

Squat...................................................10

Crosslegged........................................5

Longsitting...........................................4

Supine Hip/Knee Flexion.....................3

Hooklying Crossleg Hip Rotation.........3

Shoulder Combined Motions...............8

Prone Backbending.............................7

Neck Motions......................................7

 

The most difficult exercises for me are: Squat and Shoulder motions.

 

So, I will do the following exercises daily:

 

 

Squats:

Supine Hip Rotations 

Modied Pigeon

Modied Downward Dog (for calf emphasis)

Kneeling Quadriceps Stretch

Spinal Combined Motions

 

Shoulders:

Prone Scaption Rotation

Lounge Chair

Posterior Shoulder Opener

Shoulder Internal Rotation (in extension)

Neck Combined Motions

 

 

 

Perform each exercise once (per side)

• Start with a light whole body warmup of 5 - 10 min

• Break up the exercises if you need to

• Do it  DAILY for at least 2 weeks, then you can cut back to 2 - 3 times/week

 

 

 

Mark each day you complete your routine. Two missed days = 95% compliance. Four missed days = 90%. Less than 90% means you need to tighten it 

up a bit.

 

 

#3: Accountability

To make sure I won't "forget" my training, I will hire my BF to do some of the workouts with me. Also, I will report on Nerd fitness at least 3 times a week my workouts and progress. If I miss an update, anyone of you will have the right to give me a special workout to do the week after (pushups, pullups, squats...) and I will do it as a punishment as long as it's sensible (no risk of injuries) and wouldn't take more than 20 minutes to do (no 15km walk even if I can do them  )

 

Life goal: I just made the big jump of becoming freelance, now I need to make this status a real work. I need to 

• set a good working environment by cleaning up my desk
• take care of the accountancy and paperwork
• make sure my schedule is written down so I won't forget anything
• advertise myself by
  • creating a website
  • use social networks

[Blaidd]

Nu, I'm chasing you

 

Good luck with your challenge!! I'm looking forward to what else you do.  hugs xx

[Duality]

I'll be hoping you only log twice in a week just to give you extra things to do! mouahahahah!

 

Bonne chance!

[Nymeria]

Great challenge ideas!  I admire your willingness to stick to the program with mobility and flexibility training.  I find it so difficult to want to work on flexibility because the gains are so slow compared with strength or endurance training.  I'm guessing that part of the plan is to stick with all of the climbing and strength training that you normally do, too 

 

And, the punishment exercise totally needs to be sets of burpees.  Everyone just loves doing lots and lots of burpees.

[Nuala]

Bu...burpees?

 

NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO

 

Will update, will update! :'(

 

And yes, flexibility is so slow to gain. That's why I need a good plan that may last for as long as necessary. I want to be part of the girls and boys doing splits at the gym! One day..

[Duality]

Bu...burpees?

 

NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO

 

Will update, will update! :'(

 

And yes, flexibility is so slow to gain. That's why I need a good plan that may last for as long as necessary. I want to be part of the girls and boys doing splits at the gym! One day..

 

You will, I have no doubt about it, if you keep persisting

[AncientReborn]

I wouldn't wish burpees on anyone. Haha. 

 

I know what you mean about splits. Back in the day when I was taking ballet (did 7 years of training) I had my splits down perfectly. Not so much anymore...Lol. You've got the right idea - work toward them little by little. It'll take you a while to get there (especially if your flexibility isn't all that great to begin with) but when you do it'll feel great! Be careful not to lose the ground that you have gained. At least with me, your body will go back to the way it was quicker than you will be able to make progress. 

[Terinatum]

Hey Nuala, looks like we're doing the same Life Quest goal. I'm hanging with the free movin' Assassins this challenge and really looking forward to it.

I just officially started my business and I need to get crackin' on the business end of things. I am a pet-sitter and handy gal. And, I love paperwork (I know, I know, NERD!), but I also love chillin' out at the end of the day.

So, if you want to chat together throughout the challenge, just holla'.

Best of Luck.

Teri

[lyranedara]

I'm so interested in your Focused Flexibility work! I've been debating whether I wanted the program for a long time, so it'll be nice to see someone go through it. I really admire your patience and dedication!

[KB Girl]

Awesome that you took the jump to freelance, will you post website etc here?

I also admire your dedication to this flexibility goal and it looks like you've got a great plan. Maybe we should all have a threat of burpees hanging over our heads to keep us in line xD

[obax]

Holy, if I had a threat of burpees hanging over me, I'd never miss anything ever!

 

Sounds like a great challenge, I'm looking forward to see how it all goes for you!

[Hiraedd]

Holy, if I had a threat of burpees hanging over me, I'd never miss anything ever!

 

This can be arranged.....for a price....

[Nuala]

Hey Nuala, looks like we're doing the same Life Quest goal. I'm hanging with the free movin' Assassins this challenge and really looking forward to it.

I just officially started my business and I need to get crackin' on the business end of things. I am a pet-sitter and handy gal. And, I love paperwork (I know, I know, NERD!), but I also love chillin' out at the end of the day.

So, if you want to chat together throughout the challenge, just holla'.

Best of Luck.

Teri

 

Best of luck to you too! I can't say I love paperwork... I may be a little obsessive with sorting the documents sometime though. All the business side of things is absolutely terrifying to me. I keep telling myself not to flee or hide under a duvet... At least it's too hot nowadays to hide under a duvet! And I'll holla' you, just because

 

I'm so interested in your Focused Flexibility work! I've been debating whether I wanted the program for a long time, so it'll be nice to see someone go through it. I really admire your patience and dedication!

Patience, I have some. Dedication, I kinda lack of I still need to take the picture and do the tests and write down the workout. I need more time in a day! 

 

Awesome that you took the jump to freelance, will you post website etc here?

I also admire your dedication to this flexibility goal and it looks like you've got a great plan. Maybe we should all have a threat of burpees hanging over our heads to keep us in line xD

Yes, of course. Especially if I have to do some burpees if I don't

 

 

 

Holy, if I had a threat of burpees hanging over me, I'd never miss anything ever!

 

Sounds like a great challenge, I'm looking forward to see how it all goes for you!

Can you believe that some people are doing burpees for fun? Not even as a form of punishment! I can't even fathom that though. I'm extra motivated not to miss a single update now. Not.A.Single.One.

 

This can be arranged.....for a price....

I can totally imagine a thread dedicated to that...

[Wolverine]

A flexible climber is a happy climber.

 

A burpee-free robot is a happy robot.

[Nuala]

Ok, let's crush some numbers and pictures. For some obvious reasons, I like to avoid having my face clear on the internet, so I will use Fi's head instead. Fi is Link's companion in Skyward sword and manage to be almost as annoying than Navi.

 

 

Measurements

Weight       : 51kg (no changes)

Biceps       : 29cm

Tight         : 50 cm (-1)

Waist        : 66.5 cm (-1.5)

Shoulders : 97 cm (+1)

Hips          : 88 cm (no changes)

Chest        : 88cm (no changes)

 

Basic assessment position Grades from 1 (easy) to 10 (impossible)

Squat...................................................10

Heel down: fail

Upper-body line vertical: fail

Chest out: fail

Not leaning forward: fail

The only way for me to do this squat is having my feet spread apart duck style and that hurts my ankles. This is definitely the most difficult exercise for me.

 

Crosslegged........................................5

Switch side: Easier on my right leg than on my left leg

 

Longsitting...........................................4

Leg straight: Check

Toes toward me: fail. Even at my max, the angle done by my ankles is > 90° 

Chest out: fail

I still feel a little stretch behind the knees but overall this position is easy to keep even if not totally comfortable. Can still be improved.

 

Supine Hip/Knee Flexion.....................3

Knee on chest: check

Leg straight: check

Back flat: almost, may need to work on that.

 

Hooklying Crossleg Hip Rotation.........2

Pelvis stable and level: Check

Low back without excessive curve: check.

 

Shoulder Combined Motions...............8

Touch the middle of your back with your hand both from above and below. Fail

Keep back flat: merf

Sit crosslegged: check

Arrg, arrg and.. arg. Also: Arg

 

Prone Backbending.............................7

Elbow bent: check

Elbow straight: Outchie

 

Neck Motions......................................7

Doesn't hurt but damn, my neck is so stiff.

Tilt head, rotation axis: nose. Failed both, I'm tilting my neck and shoulders instead.

 

Tilt down-up: Rotation axis ears. Failed this one too.

[Nuala]

So, my most difficult exercise this round are! Squats and shoulders combined motions. My exercises for this week will be:

 

Squats:

Supine Hip Rotations 

Modied Pigeon

Modied Downward Dog (for calf emphasis)

Kneeling Quadriceps Stretch

Spinal Combined Motions

 

Shoulders:

Prone Scaption Rotation

Lounge Chair

Posterior Shoulder Opener

Shoulder Internal Rotation (in extension)

Neck Combined Motions

 

Will test them again next Saturday.

[Terinatum]

Hey Nuala,

Have you tried doing the squat with an assist? Holding onto a column or post. I found it more understandable for my body. 'This is how I want to squat...remember this!'

You probably know about Kelly Starrett, but I'll say it anyway.

Also, with the neck, have you done any fascia stretching before neck muscle stretching? Here's a link to demonstrate what I'm talking about.

Well, we are sharing two things now. I'm doing Kelly's mobilitymod videos and hoping to get more flexible (or flexible at all really).

 

So, as if it needs mentioning... Awesome Hood!!!! 

[Nuala]

My previous challenge was all about Supple like a leopard, K-starr is awesome Actually my squat posture is way better now than before because I did several times the 10 minutes squat (his first video) but it's not pretty to see and far from what's expected in Focused flexibility.

And yes, I'm doing some assisted squats already but it only convince me that people who can actually do them are mutant of some sort I mean gravity really insist that my ass should be on the floor, and I have nothing to oppose this argument.

[milythael]

I think you've just about convinced me FF should be my next GMB program.

[Sea Level]

This will be cool to watch your progress. This is something I need to work on as well. Good luck!

[Otaku_Wanna_Fly]

Hey Nuala, I'm following your progress to get a bit of inspiration from your flexibility training.  I'm working on that as well  Good luck with your goals!

[tim237]

All the best Nuala! Your routine looks awesome, and it's cool you've gone freelance. I hope it works out for you!

[Nymeria]

I love the methodical approach to figuring out your flexibility weaknesses.  Now I'm feeling kind of inspired to try out the same moves.  I already know that I have similar squat problems. 

[Yuen]

Bonjour Madame Robot!

 

Great looking challenge!

 

If I may try to offer some objective opinions (may or may be correct )

 

I'm not a flexibility expert by any means, but from my RL occupation I have a well functioning knowledge of musculoskeletal anatomy. To me it looks like your biggest problem in your squat is mostly stiffness at the level of your ankle/achilles/soleus  (and ESPECIALLY the soleus)

 

Then looking at your flexibility program:

 

 

Squats:

Supine Hip Rotations 

Modified Pidgeon

Modified Downward Dog (for calf emphasis)

Kneeling Quadriceps Stretch

Spinal Combined Motions

 

You only appear to have 1 stretch/exercise aimed at this. (also I'm not 100% familiar with downward dog and yoga stuff like that - but a quick google image search shows that it doesn't effectively target the soleus)

 

When I was regaining my pistol squats, I had trouble with stiffness in my right ankle so that it lifted off the ground at the bottom of the ROM. I did a lot of soleus and gastroc stretches, with my own modifications to allow me to target the tightest part of my tendon (in regards to medial and lateral portions of the tendon - since it is such a large wide tendon). Now my right foot stays dead on the floor during the pistol.

 

Maybe I read your schedule wrong, and you do have more calf work than what I think... but if you don't - then I think you are not effectively targeting the most problematic area in your squat.

[lyranedara]

Those tests are very interesting. I kind of agree with Yuen about the limits in your ankles. This is also a problem area for me and I've been making progress using Kelly's advice, which I know you are well-versed in.