Limited strength/flexibility progress - trying to overcome this

the_great_unknown

A little background about me: I'm 38, female, and was always overweight or obese. At 29, I got to about 310 and that was when I started making changes (and sticking with them). I have lost over 110 pounds, but still have more to lose.

I have been doing Crossfit for a couple of years. During that time, there were months when I only went once a week and did one other workout. I have been going more often, about 4x per week for a few months. I have improved a lot, but not as much as I would like. I notice that my upper body is not that strong. Cleans tend to be hard for me. My lower body is also very inflexible. I stretch with the class after every workout but don't seem to make much of an improvement in this either. I can't do the standing "runner's stretch" and never have been able to, unless I hold onto the back of my shoe.

I have two theories that might explain this. What do you think?
1) My past as an inactive, unathletic person is causing this and will continue to limit me
2) I don't eat enough protein? That might affect the strength, but not really the flexibility, I would think.

demoiselle2014

Flexibility is something that has to be worked on for its own sake. I understand that weight lifters and runners, for example, will have reduced flexibility if they don't work on it consistently. Try adding something like yoga to your fitness regime.

shabaity

Been doing stretches at the end of my workout particularly focusing on hips. In my hobby head kicks are a commendable goal.

demoiselle2014

Yes, I saw that your workouts include stretches at the end. But if you want flexibility, you probably need more than that, which is why I suggested yoga.

editorgrrl

the_great_unknown wrote: »

I notice that my upper body is not that strong. My lower body is also very inflexible. I stretch with the class after every workout but don't seem to make much of an improvement in this either.

I have two theories that might explain this. What do you think?
1) My past as an inactive, unathletic person is causing this and will continue to limit me
2) I don't eat enough protein?

Flexibility is determined by genetics—not what you eat. But it is a "use it or lose it" kind of thing, so your sedentary past hasn't done you any favors.

Increasing flexibility takes way more than a few stretches at the end of your Crossfit class. Sign up for an IRL yoga class. The teacher will (with your permission) correct your form.

If you put half as much effort into yoga as losing 110 lbs. (yay, you!) and doing Crossfit for two years (happy NSV!), you will see a difference.

the_great_unknown

demoiselle2014 wrote: »

Yes, I saw that your workouts include stretches at the end. But if you want flexibility, you probably need more than that, which is why I suggested yoga.

Thank you! I will add that. I have taken a few Bikram classes that were the hardest thing I have ever done. Harder than Tough Mudder and hiking Mt. Diablo.

oh_happy_day

Yoga will definitely help. It's done amazing things for my flexibility. Never thought I'd be able to get my palms flat on the floor with straight legs. Try vinyasa and yin yoga too. Yin yoga would really balance out your Crossfit, it's great for recovery.

rmitchell239

Fellow crossfitter here, the stretches at the beginning (or end) are not enough to produce flexibility. Stick with the yoga or add 20-30 minutes daily of stretches. It takes forever to gain flexibility so don't expect fast gains. Just keep at it.

lorrpb

I stretch 2-3x per day at least 6 days/week. In 8 months it has made incredible progress, but I would still like to be more flexible. I ususlly do 4 leg stretches and 3 upper body. Hold 30 sec each, coax but do not strain. Little by little you can make progress. I usually do this after a 1-2 mile walk do I'm already warmed up.

the_great_unknown

Thank you all! rmitchell, I will do that, and thanks for the Yoga recommendations. I am going to a class tomorrow. I've never even heard of Yin Yoga. Will check that out too.

cowleyl

the_great_unknown wrote: »

A little background about me: I'm 38, female, and was always overweight or obese. At 29, I got to about 310 and that was when I started making changes (and sticking with them). I have lost over 110 pounds, but still have more to lose.

I have been doing Crossfit for a couple of years. During that time, there were months when I only went once a week and did one other workout. I have been going more often, about 4x per week for a few months. I have improved a lot, but not as much as I would like. I notice that my upper body is not that strong. Cleans tend to be hard for me. My lower body is also very inflexible. I stretch with the class after every workout but don't seem to make much of an improvement in this either. I can't do the standing "runner's stretch" and never have been able to, unless I hold onto the back of my shoe.

I have two theories that might explain this. What do you think?
1) My past as an inactive, unathletic person is causing this and will continue to limit me
2) I don't eat enough protein? That might affect the strength, but not really the flexibility, I would think.

I have a similar story. I was 280 lb, have lost around 60. My inflexibility, particularly in the lower body, impacted in so many ways. I didn't realise the importance of stretching (just thought it was a necessary before/after exercise thing) until I fell off a Segway and totally seized up. A physio said I had the tightest hamstrings she'd ever seen, as well as other very tight musckles (which was from years of being sedentary). This can be addressed through a stretching program. She gave me some exercises to do three/four times a day initially. I also attend stretch classes on a weekly basis (I didn't know there was such a thing, they go for an hour). You can also get the stretches online (kitlaughlin.com). All the best with it.

cowleyl

editorgrrl wrote: »

the_great_unknown wrote: »

I notice that my upper body is not that strong. My lower body is also very inflexible. I stretch with the class after every workout but don't seem to make much of an improvement in this either.

I have two theories that might explain this. What do you think?
1) My past as an inactive, unathletic person is causing this and will continue to limit me
2) I don't eat enough protein?

Flexibility is determined by genetics—not what you eat. But it is a "use it or lose it" kind of thing, so your sedentary past hasn't done you any favors.

Increasing flexibility takes way more than a few stretches at the end of your Crossfit class. Sign up for an IRL yoga class. The teacher will (with your permission) correct your form.

If you put half as much effort into yoga as losing 110 lbs. (yay, you!) and doing Crossfit for two years (happy NSV!), you will see a difference.

I couldn't agree more.

oh_happy_day

the_great_unknown wrote: »

Thank you all! rmitchell, I will do that, and thanks for the Yoga recommendations. I am going to a class tomorrow. I've never even heard of Yin Yoga. Will check that out too.

Yin yoga is getting more popular, I'm sure there's a studio near you which will offer it. It took me a few classes to get the feel for it, I was used to vinyasa and active flows. It's quite meditative - the poses are held for 3-5 minutes each (minimum!), so it's all about relaxing into the posture, softening the muscle and releasing the fascia (which is what foam rollering does - try that too!). It's much less challenging than Bikhram from a skill perspective but it's another kind of challenge to really relax in a place where you're super tight. My box actually offers yin yoga and it's super popular - classes are always packed! I've found that it's really benefited my hips, shoulders and upper back. I can definitely feel a difference if I slack off with attending classes. It's also really relaxing, I nearly fall asleep at the end.

the_great_unknown

Thank you, I'm looking for a Yin class near me, but I've also been stretching with a trainer. Geez that hurts.

Packerjohn

Take a look a this flexibility/mobility routine, the limber 11:

Explanation:

https://www.defrancostraining....flexibility-routine/


Video demonstration of Limber 11:

https://www.youtube.com/watch?v=FSSDLDhbacc

Doing this or something similar anytime during the day should help. Good luck.

debubbie

I agree with others that you should look into yoga, complete your own stretches everyday for about 15 minutes, and foam rollering can be great to help loosen up tight muscles which you may have from the CrossFit. I have improved my flexibility by completing yoga a couple times a week, dynamic stretching before running and static stretching after a workout. I like to hold static stretches for 20-30 seconds to feel a gentle stretch, do a different stretch and repeat the first one again. This seems to help deepen the stretch without causing pain. Runner's World suggests using a foam roller before stretching because it can help to relieve muscle tension and help you to deepen a stretch.

AnnPT77

I have no science, just anecdote: I didn't make flexibility progress until I started doing appropriate stretches *every* *day*, then stuck with it for a period of months (gradual progress the whole time). For example, went from juuuussst able to touch my toes, to able to put my palms on the floor (though this specific item may've been improved by rowing, too ). Yoga is indeed a good way to achieve flexibility, though other stretching routines can work, too. (BTW, this was when I was in my 40s, so don't believe any "older people can't increase flexibility much" crap. I can still improve at 59.) IME, frequency & consistency is huge.

the_great_unknown

@AnnPT77 @debubbie and @Packerjohn thank you! I am working on this. My trainer told me I have the tightest quads he's ever seen. I'll be doing that limber 11 video right now