Hi,
I am a male in my mid 40s. I currently do weight training 2-3 times per week, and reality-based martial arts 2-3 times per week. I rest a day in between workouts (and weight train a muscle group only once per week). I normally have two full rest days per week.
I have a 'bad' back, and my muscles seem to 'pull' very easily. I have to be very careful, or I will pull my back muscles and not be able to do anything for weeks.
I have below average body fat and a good amount of muscle.
My questions are:
1). Can I do a stretching/flexibility routine in my condition and actually become significantly flexible? [I understand that each person has individual circumstances, but I wondered if there were examples of people in bad shape (back problems...) and non-flexible who became extremely flexible in their older years.]
I would like to be able to bend over and touch my forehead to my upper legs. If I try to bend over much now, my back will 'go out' and into spasms and pain.
I do a warm up before I do weights and simple stretching afterwards, and I do a warmup and stretch before martial arts. However, it's obviously not doing the trick.
2). Is there a routine that I can do to stretch and obtain flexibility that can be done in a reasonable amount of time at home? If so, please point me to specific instructions... I'm looking for expert information, as I don't have the time to read many books right now... [Also, how long would it take me (on average) to become significantly flexible, if I followed the plan accordingly?]
3). I've read that it is not good to stretch muscles prior to a weight training routine, rather to do so afterwards is better. What is your understand on this point?
Thank you very much. I look forward to your helpful replies.
JC
Over 40 - can I ever become very flexible?
Start by going to a doctor... a qualified chiropractor (qualified in Applied Kinesiology) is the first thing you need to do. Get your back seen to and find out what is giving you pain and what you can do do remedy it.
Then have a look at the articles on:
http://www.stadion.com/column.html
more to the point, get the DVD on stretching scientifically if you don't like reading books.
All the best!
Then have a look at the articles on:
http://www.stadion.com/column.html
more to the point, get the DVD on stretching scientifically if you don't like reading books.
All the best!
doctor
PS you can find a good doctor via the online directory:
http://www.icakusa.com/directory/
http://www.icakusa.com/directory/
Thanks for the responses. I've seen a few dozen chiropractors in my life -- lawyers love them, but they've never impressed me much. [Have you ever wondered why they are so popular with lawyers, and why chiropractors please lawyers so much? Judges know this all too well.]
I've even seen several osteopaths/MDs, but have not been able to get any help. I have simply been living with the problem for many years.
I believe it has something to do with nerve functions and how they affect muscles... I've also have a couple disks that have always been just a little out, and not one chiropractor has ever been able to do a thing about it -- even a couple that were considered the 'best in the west.'
Also, I might warn people that chiropractic adjustments can be SEVERELY dangerous, regardless of how good or qualified the chiropractor.
Moreover, chiropractors think most things are caused by the spine/spinal nerves... However, there are impluses that are sent by the brain that may be the cause, and all the manipulation in the world won't remedy it.
I've even seen several osteopaths/MDs, but have not been able to get any help. I have simply been living with the problem for many years.
I believe it has something to do with nerve functions and how they affect muscles... I've also have a couple disks that have always been just a little out, and not one chiropractor has ever been able to do a thing about it -- even a couple that were considered the 'best in the west.'
Also, I might warn people that chiropractic adjustments can be SEVERELY dangerous, regardless of how good or qualified the chiropractor.
Moreover, chiropractors think most things are caused by the spine/spinal nerves... However, there are impluses that are sent by the brain that may be the cause, and all the manipulation in the world won't remedy it.
I'm 30 this year and suffer from a sacroiliac injury quite often.I've managed to improve my flexibility a great deal,i just needed to alter my routine.For example,dynamic stretches every day irritate my pelvis/lower back.
The best way to strengthen the lower back for me is back ext. and stiff leg deadlifts.You may be different though as you say your problem is structural(strengthening the spinal erectors may still help to stablize the spine though.Check with a specialist)
I feel pain in my lower back sometimes when i bend over with my legs straight to touch my head to my knees/shins.Then again,i've got no reason to be in this position!There are alternatives to stretching the hamstrings that are easier on the posture.(I don't stretch my lower back as i feel this can sometimes relieve the pain of spasm but doesn't provide a cure.The risk of stretching the ligaments in the lower back is increased too).
Also,you say you do reality based martial arts?If this is the same as what i have done in the past there isn't a demand for extreme flexibility.Most of it is from punching/grappling range with low stamping kicks.Don't get me wrong,it's important to have flexibility and you even get a sense of achievement from gaining great flexibility,but it isn't worth injuring yourself to gain flexibility far beyond what you are going to use.
Dragon
The best way to strengthen the lower back for me is back ext. and stiff leg deadlifts.You may be different though as you say your problem is structural(strengthening the spinal erectors may still help to stablize the spine though.Check with a specialist)
I feel pain in my lower back sometimes when i bend over with my legs straight to touch my head to my knees/shins.Then again,i've got no reason to be in this position!There are alternatives to stretching the hamstrings that are easier on the posture.(I don't stretch my lower back as i feel this can sometimes relieve the pain of spasm but doesn't provide a cure.The risk of stretching the ligaments in the lower back is increased too).
Also,you say you do reality based martial arts?If this is the same as what i have done in the past there isn't a demand for extreme flexibility.Most of it is from punching/grappling range with low stamping kicks.Don't get me wrong,it's important to have flexibility and you even get a sense of achievement from gaining great flexibility,but it isn't worth injuring yourself to gain flexibility far beyond what you are going to use.
Dragon
Hi JC
Sorry to hear you have had not so good experiences with your chiropractor(s).
My experience was different. I went from Gp to accupunturist to sports specialist doctor...all of whom were happy to take my money but do very little to help me...in fact they didn't even examine me! When I found my current chiropractor I was very impressed. Not only did he do a thorough examination and explain my condition to me clearly (taking time a GP never would) bu after about 6 weeks of following his advice my backpain was gone (that was over a year ago)...in the ensuing weeks I saw my performance in both stretching and strength training increase beyond what I ever had acheived before in my life.
Anyway, i want to wish you all the best in your pursuit of health. Keep searching!!
Sorry to hear you have had not so good experiences with your chiropractor(s).
My experience was different. I went from Gp to accupunturist to sports specialist doctor...all of whom were happy to take my money but do very little to help me...in fact they didn't even examine me! When I found my current chiropractor I was very impressed. Not only did he do a thorough examination and explain my condition to me clearly (taking time a GP never would) bu after about 6 weeks of following his advice my backpain was gone (that was over a year ago)...in the ensuing weeks I saw my performance in both stretching and strength training increase beyond what I ever had acheived before in my life.
Anyway, i want to wish you all the best in your pursuit of health. Keep searching!!
Thanks Kit. I'm happy to hear that you've had such a great experience. I've had numerous exams and extensive xrays and MRIs. No plan or instructions have rid the problem. The advice on how to life properly helps, but I knew that beforehand and practice it...Kit wrote:Hi JC
Sorry to hear you have had not so good experiences with your chiropractor(s).
My experience was different. I went from Gp to accupunturist to sports specialist doctor...all of whom were happy to take my money but do very little to help me...in fact they didn't even examine me! When I found my current chiropractor I was very impressed. Not only did he do a thorough examination and explain my condition to me clearly (taking time a GP never would) bu after about 6 weeks of following his advice my backpain was gone (that was over a year ago)...in the ensuing weeks I saw my performance in both stretching and strength training increase beyond what I ever had acheived before in my life.
Anyway, i want to wish you all the best in your pursuit of health. Keep searching!!