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Flexibility

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 Flexibility
Unread 12-12-2012, 03:17 PMJoined Apr 2009 - away - #1
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ii_show_off 14 heat pts14 space
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man i need help... i need to gain flexibility but dont know where to start and google isnt helping... i've been squatting and i notice i cant get a full 90 degree angle in my knees it usually stops somewhere between 85 and 75 degrees... im seeing an awesome amount of gains but im sure i would see a lot more with some extra flexibility....

i also need to gain flexibility in my arms: when squatting my arms tend to be in a lot of temporary pain from squeezing my arms back to hold the bar and create a shelf for the bar...

please help!!!!!!!!!!!!!!
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7 comments for "Flexibility"

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Unread 12-12-2012, 04:47 PMJoined Feb 2008 - away - #2
Illuminati 96 heat pts96 space
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Do some YOGA poses

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Unread 12-12-2012, 05:46 PMJoined Mar 2004 - away - #3
tech5c 24 heat pts24 space
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Originally Posted by ii_show_off
man i need help... i need to gain flexibility but dont know where to start and google isnt helping... i've been squatting and i notice i cant get a full 90 degree angle in my knees it usually stops somewhere between 85 and 75 degrees... im seeing an awesome amount of gains but im sure i would see a lot more with some extra flexibility....

i also need to gain flexibility in my arms: when squatting my arms tend to be in a lot of temporary pain from squeezing my arms back to hold the bar and create a shelf for the bar...

please help!!!!!!!!!!!!!!
  • Lose ankle mobility and get knee pain.
    • Half kneeling dorsiflexion (against wall)
    • Quadruped rocking ankle mobilization
    • Lateral leg swings (transverse ankle)
  • Lose hip mobility and get low back pain.
    • Striders
    • Cook squat
    • Wall squat progressions
  • Lose thoracic mobility and get neck and shoulder pain or low back pain.
    • Foam roller T-spine flexion/extension
    • Quadruped extension/rotation
    • Wall slides

As far as arms go try different hand placements. What part of your arms tends to be in pain?
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Unread 12-12-2012, 06:25 PMJoined Apr 2009 - away - #4
ii_show_off 14 heat pts14 space
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Originally Posted by tech5c
  • Lose ankle mobility and get knee pain.
    • Half kneeling dorsiflexion (against wall)
    • Quadruped rocking ankle mobilization
    • Lateral leg swings (transverse ankle)
  • Lose hip mobility and get low back pain.
    • Striders
    • Cook squat
    • Wall squat progressions
  • Lose thoracic mobility and get neck and shoulder pain or low back pain.
    • Foam roller T-spine flexion/extension
    • Quadruped extension/rotation
    • Wall slides

As far as arms go try different hand placements. What part of your arms tends to be in pain?
mostly the outer part of my shoulder and about 1/3 way down towards the biceps... ive tried different positions and and the pain lessens the wider my grip is but then the weight tends to slip lower down my back so i have no choice but to bring the grip closer... i mean its bearable but im sure theres a way to get rid of it unless this normal for all squatters..?
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Unread 12-12-2012, 08:05 PMJoined Mar 2004 - away - #5
tech5c 24 heat pts24 space
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Originally Posted by ii_show_off
mostly the outer part of my shoulder and about 1/3 way down towards the biceps... ive tried different positions and and the pain lessens the wider my grip is but then the weight tends to slip lower down my back so i have no choice but to bring the grip closer... i mean its bearable but im sure theres a way to get rid of it unless this normal for all squatters..?
Yea some discomfort can be normal for squats. I've had my arms go numb doing high rep squats with a close grip.

Make sure you are not trying to "hold" the weight with your arms. You want to be "pulling" the bar into your back.
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Unread 12-13-2012, 05:17 AMJoined May 2012 - away - #6
ThaLockerRoom 27 heat pts27 space
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Originally Posted by ii_show_off
mostly the outer part of my shoulder and about 1/3 way down towards the biceps... ive tried different positions and and the pain lessens the wider my grip is but then the weight tends to slip lower down my back so i have no choice but to bring the grip closer... i mean its bearable but im sure theres a way to get rid of it unless this normal for all squatters..?
stop squatting with weights and do high rep regular squats
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Unread 12-13-2012, 01:07 PMJoined Apr 2004 - away - #7
KillaRay  space
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highly recommend combat stretching by matt furey
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Unread 12-13-2012, 03:02 PMJoined Apr 2009 - away - #8
ii_show_off 14 heat pts14 space
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Originally Posted by ThaLockerRoom
stop squatting with weights and do high rep regular squats
im in it for strength not cuts
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