Displaying items by tag: stretching
Last night, I knew it - yet, I went to sleep in that position anyway.
I knew when I turned over on my side "something was off".
And this morning, I woke up with a STIFF, sore neck - the likes of which I haven't seen for months, barely able to turn my head sideways if at all. Hehe.
We've all been there, along with the stiffness at the BACK OF THE HEAD TOO!
Traps, etc. Now, maybe some advanced exercises contributed to some of it, but it was poor posture last night, stress, and so forth.
Most would think "massage" as a remedy that works for this, and deep tissue massage does work, yes (there is a reason why I Dedicate an entire CHAPTER in 0 Excuses Fitness to massage - it deserves it!).
But what if you dont have someone to massage the knots and kinks out, or just plain prefer not to go for a massage?
Some of those idiotic machines (the foot massage machine my wife so loves - ugh) might do the trick, but they dont long term - thats UNNATURAL massage.
(by all means use machines if you have to - no problem, I'm just giving it to you straight, just like machines at the gym - all of it is unnatural).
The neck bridge explained in the book above (0 Excuses Fitness) is an excellent way to keep stiff necks away but you gotta work up to it my friend.
And one remedy that works instantly - is something I've shared in the Ship before, a TOP secret method not shared before with anyone outside that group before, yet, I'm sharing it with you on this list now.
It's so simple you'll "shake your head in amazement" - if you can right now that is. Hehe.
And you'll feel like a bazillion bucks once done.
It is this - simply move your head in the opposite direction from which it's sore. And apply pressure with your hands - as much as you can - in the reverse direction.
So, you move your head towards the left, but your hands stop it, moving it towards the right.
This "push of war" between two sides works the neck muscles - or any other you so choose (no, not the one down there, lol) - ISOMETRICALLY - statically - and the principles of dynamic tension apply.
The more you work the muscle, the more impurities RACE out of it, and fresh blood pours into it - and thus you feel better almost instantly.
Works in all directions too - up, down, sideways - and so forth.
And there's plenty of other means too - so simple people pooh pooh at these methods, but the simplest means always and often (not in that order) work the BEST!
Thats yet another benefit of Isometric and Flexiblity Training - you recover from aches, sprains, and those annoying niggles a LOT quicker when you incorporate these techniques into your routine.
Remember this the next thing you're sorer than sore, either from poor posture or a tough workout (or too much computer screen/dumbphone time - especially the latter) and barely able to move ...
And get the above book NOW.
Start learning, and incorporating into your routine TODAY.
Thats that. then ...
Rahul Mookerjee (PS - Yes, I'm applying the same techniques to myself right NOW too!). Haha.
I'll tell you one thing - with my high rep workouts, I often wake up sore - so sore in the shoulders sometimes that I can barely put on my T shirt. Hehe.
It doesn't "hurt" - but it's sore to the bone - there is a difference.
Ditto for triceps, calves etc.
Anyway, one area I'm not often sore in - but sometimes am - the lower back.
Not so much sore as "stiff" occasionally - especially if it's cold and I dont stretch properly post workout (yes, post, not pre!).
Now, people have come to me with lower back problems galore in the past, and I've ALWAYS told them - and still tell them - to get damn good at the "best damn exercise" ever and all it's variations.
Along with bridging, there are few better things you can do for the lower back and spine ...
Or are there?
I need to come out with an advanced course on bridging - that reminds me, amongst everything else going on, but for NOW - remember this - while my advice is sage and WORKS - for me, for everyone that has used it the right way. there is something else to the equation - another side to the coin that is very rarely acknowledged, or talked about.
I mention the FRONT bridge in 0 Excuses Fitness.
When it comes to the lower back, for some reason, most people equate a stronger lower back with workouts and movements that have you moving BACKWARDS - bending the spine BACKWARDS.
Now - there is NOTHING wrong with this at all, I myself advocate it...
But if your hamstrings and hips are naturally weak - and tight - mine are - and lots of you fall into this category, then guess what - you MUST work in forward bends as well.
In Corrugated Core, some of the FRONT bends are really what get your core working, lower back going, and FAT shifting.
Dont get me wrong back bridging is damn important, I've said that before, I will say it again, but you must stretch both ways.
In the past - and this was when I was fat (or big as some folks like to call it, but I'd say fat and big both - and yeah, the weights I lifted "showed" - but I'd rather the fat free frame I have now) - I used to bridge a lot, and it helped me - and I bridge even NOW.
And it helps me even now.
But for some reason, those reverse movements have been easy for me - even when I was fat.
This won't be the case for most people.
But it is for some, while the FORWARD stretches are much, much tougher for these folks - as it was me.
And for a long time I ignored forward stretching.
Today, with super sore shoulders, and a "stiff" lower back in the morning, these forward stretches are exactly what I did to get the blood FLOWING.
Some mentioned in Isometric and Flexibility Training . . .
My point is this, my friend - YES, stretch backwards, BEND that spine as much as you can - but do the same FORWARDS.
For some reason, again, way too less attention is paid to the "less fancier" forward bends, which in my opinion is a huge huge mistake.
Calf and hamstring stretches are also ignored a lot of times, but especially the lower back (forward motions).
In the future I'll even put out some brief videos of me doing forward stretches - for now, the books above are all you need.
And thats the lesson for this one.
P.S. - If you've bought a product, remember to leave a (genuine) review - we love hearing back!
Not to mention, all those who leave genuine reviews get a 10% discount off their next purchase, can't beat that eh. Not that hard to write a few heartfelt lines. As a customer once said, as the tagline for 0 Excuses Fitness says - DO IT!
Or, just do it, hehe.
I really should create a new category on the site "stretching" along with many more. Project on hold for now though - maybe soon! So much to DO . . . so little TIME . . . Hehe. Gotta prioritize!
Anyway, I dont know if Van Damme patented those splits, but he might well have.
It's also basic training in Karate, Taekwondo etc (part of basic training) - if you haven't done it with partners forcing your legs open (no puns please) - then you ain't really trained any sort of martial art, period.
Unless you consider boxing to be a martial art where it's not heavily emphasized...
But anyway - this one stretch, my friend - I've been taking it easy for the past couple of days, and haven't done a lot exercise wise (though what I did do is enough to kick most people in the can anyway) and so something was off, I felt it today.
I did squats, pull-ups - and animal kingdom workouts - felt great - but something was still OFF.
I couldn't pin point it, then instinctively I dropped down into the splits. Something I could never ever even start to do - not even when I was training Taekwondo as a kid without being assisted, let alone properly.
Today, I can get almost all the way there myself (side splits).
And the key isn't just "getting there" - its how you do the damn exercise.
If you're slouching while doing it, you ain't doing it right.
The focus should be there and felt on the groin, hips, lower back and core - truly the seat of POWER in your body!
You might not think its a lot.
Let me tell you though, those of you that haven't done it, even sitting in that position with a straight BACK - will have your heart beat go UP within no time at all.
If you bend any which way - caution. You might feel muscles you haven't worked in years as beads of sweat trickle down your sides.
Wait a minute, you say.
There's no cardio here, it's just splits!
But trust me, my friend, it isnt just that.
You BREATHE right while doing any exercise, it becomes cardio to an extent, and when you're in that sort of position, and get good at it, you will understand why it's needed to execute those flying kicks and such - but also the way it works EVERYTHING in the entire body.
I only did this for a few minutes before writing to you - I'll do it for longer later, but my lower back, core, all is aligned again.
And I feel great.
It isn't the only exercise by far that works the entire body.
The "Rahul Mookerjee patented" squat in Isometric and Flexibility Training - another one!
When I was young - my Dad once told me my back would hurt if I sat in that position.
I couldn't even get into it - ditto until the age of like 40.
Yes, thats right, I couldn't do it even when I was in the best shape of my life at 37 but today?
I can literally teach entire classes while squatting in that position, and not "feel it" at all.
Trust me, there is a skill to getting off that position using your legs alone and not your hands (try it the next time you rise out of your chair for one).
Isometrics, my friend - there is a reason the old timers relied on them extensively and used them damn near daily.
So should you, they work the whole body and take your health and fitness to newer, far more SUPREME levels.
Get started NOW.
One of my favorite overall body stretches, if not THE most used and favorite one (along with the downward dog position in the Hindu Pushup and the "patented Rahul Mookerjee" squat) in Isometric anf Flexibility Training is also one I use throughout the day.
I use it when I'm tired - and feeling great.
I use it when I'm low on energy - and when I need to stretch.
I use it before - and after working out.
I use it to warm up - to cool down - and in between.
Most of all, to stretch - basically, I use it ... all the time!
What is it, you ask?
Well, it's a stretch done on one leg that stretches the butt and hamstrings (by extension the hips) - beyond belief.
As your joints "lock" into place as they were supposed to be once again, you literally feel things start to :flow" again.
This feeling is difficult to explain in writing alone, but those that have done it, and especially those of you with tight hamstrings will understand!
I've always had tight hamstrings (perhaps from an overreliance on "studies" and none on sports growing up except swimming, and swimming is great, but the calves and hamstrings need to be stretched a lot, and differently from how they're used in swimming alone!).
And it feels great every time I do it.
It also feels ... noisy!
Like literally, bones knocking into place but without the "grinding on top of each other" that happens when you're injured.
Like, muscles and ligaments knotting back into joints ...
Like, tendons stretching OUT - and the tension cracking out - kinda like when you crack your knuckles!
With that in mind, a reader from the U.K. Amy asked me this the other day.
(there were a few questions on 0 Excuses Fitness that I won't get into here, but the last bit was...)
My limbs seem to be make a lot of noise when I bend down in the squatting position, and especally when I stretch and move about like you told me to.
(she's a personal coaching customer)
Is this something to be worried about?
Long answer short, in case you didnt get it by now - - no!
In SOME cases, if it's excessive, you might want to check and see if you're doing something wrong .
But in most cases, the clicking, clacking, locking back into place and stuff - it all happens because things are realigning inside.
Because ligaments and tendons are getting stronger - both when you train and stretch.
This morning, when I woke up, I rested my weight on one arm unconsciously.
And ... POP!
My entire neck / shoulder region popped.
It felt loud as heck to me, even amidst the air con running ...
But it felt great too without trying!
Ditto for when I squat down occasionally, or do other stretches ...
Anyway, this sounds like a simple enough thing.
But believe it or not, many people have asked, so I'll address it now.
I just did.
And I'll be back soon!
PS - Truly the missing link that connects everything else I've written in my other books is the book on isometrics. Pick up your copy NOW.
I'm not eating peanuts or “crunchy chocolate” (thst I love, hehe).
But, and as I did these out in the park today while stretching, some people looked at me curiously.
Which is NOT something out of the normal, of course.
And as I stretched, and continued my crackling routine, the energy began to flow yet again.
With each pop, I stretched further.
Loosened more, and I was on cloud NINE when I was done. Literally!
This method of “slapping” (which is what I used) the limbs was something most people dont know about, and that I picked up in mainland China.
And to say it has MANIFOLD benefit simply would be to do it a grave, grave injustice.
You could compare your limbs with highways, and once the energy gets choked on them highways, guess what happens.
Mental frustration. Physical frustration and troubles. And of course, the flow stops.
Not good news, bro.
And it ain't done (the slapping) as you might think.
You do slap, but you DON'T. For those of you that know how to slap like an ape, you'l lknow (and no it ain't about swinging limbs either).
It's about somethign I've revealed plenty of times in my coaching sessions.
But being I ain't put out a book on stretching as yet (I will if there is enough interest though), it has never been put in the written word as yet by yours truly.
For now, remember that workouts that simaltanesouly stretch and strengthen are the way to go, my friend.
And that is what all my workout systems are modeled on.
Start by picking up the 0 Excuses Fitness right here my friend.
Get – in – FLOW!
PS – Pick up the much vaunted course on PUSHUPS right here - https://0excusesfitness.com/pushup-central
PS #2 – An oldie, but goodie, which focuses on the “best damned exercise” here just has to be mentioned since we're talking ENERGY FLOW. Get good at these, and not only is it all that you'll be doing or need to, but energy – oh my! Grab it now, and start cRANKING, and you will SEE what I MEAN!
As I finished up the latter part of that workout in my park, I stretched out.
In many ways.
Stretched myentire BACK. Hamstrings.
And of course my calves, and a s I did that patented calf/hamstring stretch so many people have asked me about, I just had to “oooh and aah” a little as the tension left my body, and the BLISS soared.
A man sitting next to the pull-up stand looked at me curiously as if WTF is he doing.
And truth be told, to most people, what I do are sort of different exercises to say the least. At least a lot of the nutzos that show up in the park on weekends with nothing to do but ogle the babes and make silly comments (behind their backs) about those working out ...
Case in point being the missionary joker who once told me to work my mind and not my body.
While Iwas doing pull-ups.
And who, of course, made off like a rocket as soon as my back was turned, and as I finished my set of 8 pull-ups, there he was, gone with the wind.
Must be something to the “twist of my back”, hehe, which told him I was serious, and he'd probably get a sockful of something on the ole geezer if he kept up his BS.
But anyway ...
Most people store a LOT of tension in the traps and shoulders my friend.
And thats commonly known, but did you know the HAMSTRINGS and CALVES are another area where major stress is stored, almost about as much as in the traps, and in many cases more?
And this is not good my friend.
Excess stress in all areas of your body blocks the flow, but most notably these three areas, and amongst them the hamstrings and calves.
Loosen thy hamstrings right (hint – most people do it WRONG) and you will not only experience a sense of bliss that you ain't in ages, but ALL excess tension will flow out of your body.
You'll be loose and limber, and yet strong.
A cornerstone result you'll get from the 0 Excuses Fitnes ssystem.
You'll be less cranky. Less stressed. Less prone to worrying about rot you can't control.
Less prone to get into fights. Meaningless ones.
MORE prone to getting work done, and real work. MORE prone to getting a LOT of goals acocmplished. And so forth.
And even if all that wasn't enough for you, physically my friend, loosening these areas of your body will improve performance in EVERY other exercise you do.
This afternoon, my pull-up numbers improved when I loosened my calves, for one.
May sound hard to believe eh.
But it' true.
Pull-ups, like many other exercises are done by people in the WRONG manner, with too much STRESS without knowing it.
One of the key reasons, for one, a lot of people can't get into a handstand against the wall is excess “stress” - either mental or physical.
Get rid of that and the kick up either way becomes ... EASY, my friend.
The Chinese (those that get it) know this. In fact, I learned that patented stretch from the old man in China, but he isn't the only one that does it by far.
The lady I've written about at the top of the hill does it. Many more people do it.
And as for the final question i.e. Why I didn't put out a course on stretching alone?
Well ... I might.
But it would be an amalgamation of what I have already taught with a few twists, and truth be told, if you're on my fitness programs, you're likely already DOING IT.
But other hand, always things to learn. New things!
And for now, I cover those in my coaching sessions – for those interested, apply here.
For all the rest, take a gander at our other products right here. And then take action, and pick up a few!
You'll forever be glad you did!
Another short one this, friend.
And it's one of the best stretches ever.
In the ADVANCED book on isometric i.e. Volume two of "Isometric and Flexibility Training" ( a book that has been fantastically well recieved by EVERYONE barring a single Tom Tom from ... I belivee Italy? Not sure, but I think it was Amazon Italy he left the "ridiculous retard" review on)...
Look, fella, I dont care about stars or not.
Well, we all do - I love 'em as much as you do!
5 star reviews?
but HOnEST is where the rubber meets the road, friend.
And that review was neither one of the above - a typical whiny Mama's boy tom Tommer review about "the photos are terrible" .
I mean really, like John Walker said on the Animal Kingdom Workouts book, "training books aren't about grammar" (there was no grammer mistakes in the book, I believe, he was replying to Bozo Schofield on yet another inane comment of his).
And the stetch, without further ado?
The Rahul Mookerjee patented squat is a MUST to do with this - along with another "one leg" hamstring stretch the doers know about ... while squatting.
with these two, here is the stretch that works wonders.
Your thighs will feel NEW - like nothing you've ever done before.
If you're huge into Hindu squats, climbing, high reps etc - all of it - this will stretch those sore quads out like NOTHING you've ever done.
It's tough, mark my words.
Get your hands and knees on the floor, and then place your legs so that heels are under your BOOTOCKS.
I didnt say Butt, because Bozo will be back if he reads that (he's disappeared for the nonce, maybe Mandy kicked his gluetous maximum once and for all MAX) ...
Then, in that position, keep the spine straight.
Lean backwards as far as you can go
I dont know if I mention the "thighs at right angles" version to the lower legs version of this in the book. I believe I do ... ?
But THIS one, my friend, is the one you should aspire to.
SLOWLY, breathe IN and bend back as far as you can go, for a lot of you, that wont be far at all.
Work at it.
The sheer "release" you'll feel in your quads - well - that will tell you all.
And again, caution. It's very easy to overdo it and tear a quad or two. Don't do that!
Safe, sane and consensual, whoa, wait a minute, wasn't that supposed to be on the other site. hehe.
But, safe and sane applies...
Go for it!
PS - Oh, and do the calf stretches along with it. So thats 4 that will give you the lower body stretch of your LIFE like nothing else will , can , or ever did!
(No Schofield stretches, thats on the other side, hehe).
We had a bit of an issue with one of the sites last night that was a “blink and you'll miss it” thang of sorts.
And you probably missed it. Heck, I almost did myself!
But anyway, and either way, I've been chained to the keyboard pretty much since this past Monday.
And given the rest of the world (or in th eUS, anyway) is on Thanksgiving break, it seems apt that yours truly “contradictory as usual” chose THIS time to go full bore for another writing spree.
I thought (and on that note, Happy Thanksgiving to all of you no matter where y'all BE!) that Jump Rope Mania! Would be the end of it for now.
But it wasn't.
Another NEW course on another site followed.
Followed by a compilation.
And then late last night (or early this morning) I started the book on isometrics, and Ive been chained to the keyboard ever since, not to mention I've also NOT slacked back one damn bit on any of my other writing.
Which includes these daily (I promise daily, but it is usually three times a day!) emails.
Not just for this site, but another one too.
Coaching plans etc and “staying on top” of other business (sales, accounting, the whole shebang).
And of course, new books which I've not done for a while, but I am now.
And the good news is, the book on ISOMETRICS is waiting to be released.
Pictures need to be taken, but thats it!
(and I need to tinker around with a few "new" workouts I want to put in there!)
And right now, we are accepting pre-orders for the book – and of course, those of you that email meabout it before release – I'll make sure yall get a discount coupon in your Inboxes for the book!
Actually, for the site I should say. I haven't had a formal Thanksgiving sale in forever, but I've had two “sales” of different natures this week including this one, so ... that shoudl suffice!
By the way unlike last time, I DO have the book backup . I'm being over scruplous now with backups of any nature, hehe.
And just so you know that when my regular customers ASK, I listen – plyometrics WILL be the next one out too! ;-)
I should have titled that as the subject of this email.
But anyway, feeling great you ask?
When most would be feeling stiff and cranky and sore?
Well, I'm a bit sore – but thats it.
I did a few minutes (nay, seconds, I believe) of the very workouts I'm going to put in the book on isometrics – workouts that aren't really workouts, yet they are.
That don't feel like you're working out.
Yet, you are.
And you're doing IMMEASURABLE BENEFIT to your body from the inside out!
Not to mention feel like a bazillion bucks overall!
Anyway, I'm back to it after some tea, but for now, the sales page is up right here – Isometric and Flexibility Training.
Take a gander, and shoot me an email in case you are intereste din pre-ordering, and we'll go from there.
PS – As always, it's an ebook – yours to download upon reciept of payment. Instantly!
PS # 2- And as always, if you want paperbacks, email me and we'll see what we can finangle ..
MASTERY of an exercise is something even the greats willr eadily admit to that it’s nigh on impossible to achieve!
Lets take the humble fingertip pushup, by itself an ASS kicker for most people.
Bruce Lee used to pump out hundreds of these on two fingers, and sets of 50 on the thumb all day long.
And even HE would tell you there is ALWAYS more!
For instance, what about a legs elevated pushup done that way?
OR a handstand? Not even the pushup, just the handstand!
Or any of the other variants I teach you in Pushup Central.
Same thing for pull-ups, squats, dips, and what not
(Dips being a great exercise I’ve addressed in Shoulders like Boulders, but I might put out a course someday specifically on dips).
(And on ONE arm workouts – Charles – yes – that is on the way!)
How much CONTROL do you have over your exercises is key to improvement, and the road to mastery or as close as you’ll get – and superior health, strength and fitness.
The exercises in “Isometric Training” (my latest book on it) do a fine, fine job of addressing this!
Let me tell you, if you get up into my favorite “after climb” stretch I mention in the book, you’ll feel them legs QUIVERING.
Your thighs. Back. Sides. Portions of the body you did NOT know existed, hehe.
While throwing the leg up in just that pose, when I started, I’d “bang it up there” and bang it down with a “thud” onthe cement.
This hurt, but it helped me get better.
REAL control is when you can simply “glide” that leg up effortlessly, and stay in the stretch – and getting out of it, you do so in control, and calmly and loosely!
THIS, my friend is the real key to isometric benefits (or benefits from said training) and the feel great feeling you get from STRETCHING!
No surprise I’v eincluded both in the same book!
And THIS is something most people, despite being great at pull-ups etc need to work upon. I should know – I used to be the same way!
Strong as heck, but inflexible in certain regards ...
When I do this now, I just “do it” . I dont aim for the foot to bang up there, or records.
It just glides up there!
And thats the only reason I’d advocate you to do Tai Chi etc workouts if you know how to do ‘em.
Pretty much useless for cage fights and real world fighting and we’ve covered that before, but its great for FLEXIBILITY, I WILL give you that!
And so it goes.
On another note, I just looked at an old document from school (a certificate of sorts) which claims I “inculcated good moral value and a secular outlook” amongst other interesting garbage.
The second. Yes.
You be the judge, hehe.
PS – Pick up the book on isometric training HERE.
PS #2 – Did also get to check out my old “Taekwondo” certificate back from when I did it. Musty and dusty, but it’s there, hehe. Yours truly was at “green belt” level then (I believe thats one level above rookie, hehe). Pity I didnt continue and had no incentive to do so!