Your Not Getting Old. You Just Need To Stretch More!
(Dr. Isom performing the Pancake Straddle Stretch)
My Butterfly Stretch Journey by Dr. Angelo Isom, ND
Like most men, I noticed that I was really stiff and tight in my groin area while doing warmups especially at the age of 70. I always wanted to be able to do a 90-degree full butterfly stretch but seem to always fall short of that goal. This vision was more of a stretch of my imagination than of my hip flexors. I really believed for some time that only women and children could achieve a full butterfly stretch position. I thought that this was not a realistic anatomical goal for men who favor resistance training and athletic endeavors.
This doubt led me to studying more diligently the science of stretching. Gradually I began applying what I learned about the art and science of stretching in my daily workout routine. After some time, I was finally able to accomplish this goal. Most of the time, I used the lazy man approach. I did most of my stretches while lying in bed daily morning and evening in the butterfly passive position. I started at a 45-degree V stretch angle and gradually progressed to 90 degrees within 2 years total time.
I could have accomplished the same goal in half the time (1 year) if I had focused on actively targeting my groin muscles with greater intensity. It was really inspiring and motivating to see gradual increases in my flexibility over this period.
I encourage anyone who wants to improve their flexibility to try out my Stretch Program which actually does work. As a bonus, I noticed that butterfly stretches also helped me to do full middle and frontal splits which was way beyond my stretch of imagination. One success led to another.
Muntu Angelo Isom
Functional Strength and Flexibility Program is a 3-month training program that aims to help women and men achieve full-body flexibility and increased strength of the lower and upper body. Maintaining lean muscle mass is critical to our health. As with age, we start losing staring at 30 years about 1-3% of our muscle skeletal strength with each passing year. Eventually this loss could set the stage for a medical condition known as sarcopenia. In this state we are not able to carry out normal day to day tasks.
Functional Strength and Flexibility programs improve flexibility, pelvic floor and upper body strength and cellulitis. Unlike conventional strength/ stretching programs that can take a long time to see result, Functional Strength and Flexibility Program allows women and men to achieve success in a much shorter period of time. To access Click Here
Why Stretching Is Important?
This Stretch Routine is for Everyone
Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage. Muscles have the capacity to be stretched up to 130% at almost any age with proper training.
Pike Standing Stretch December 2023
Our comprehensive flexibility training program includes: – Warmup & Recovery Strategies – Stretching exercises on all the muscles that involve in the targeted movement – Different methods and training variables to do the stretching exercises. For example, the exercise of the side split can be performed with different flexibility training methods and many different levels of stretching intensity, contraction intensity, and volume (variety of stimuli). – (Contact Angelo at 404 432-4560 for 1:1 one hour Personal Training or Online Session)
End-Range strength exercises in both the agonists and antagonists of the targeted position. Developing strength in the end range of the targeted movements is the best way to ensure your results and increase your active flexibility (for others… mobility).
– A gradual progression of all training variables through many training weeks that keeps the risk of injury low and creates the conditions to increase flexibility fast.
Flexibility is one of the five components of fitness, so stretching should be an integral part of every workout program. Here are ACE’s (American Council on Exercise) Top 10 Reasons for why you should always take the time to stretch:
1. Decreases muscle stiffness and increases range of motion. Stretching helps improve your range of motion, which may also slow the degeneration of your joints.
2. May reduce your risk of injury. A flexible muscle is less likely to become injured if you have to make a sudden move. By increasing the range of motion in a particular joint through stretching, you can decrease the resistance on your body’s muscles during various activities.
3. Helps relieve post-exercise aches and pains. After a hard workout, stretching your muscles helps keep them loose and lessens the shortening and tightening effect that can lead to post-workout aches and pains.
4. Improves posture. Stretching the muscles of the lower back, shoulders and chest helps keep your back in better alignment and improves your posture.
5. Helps reduce or manage stress. Well-stretched muscles hold less tension and, therefore, can help you feel less stressed.
6. Reduces muscular tension and enhances muscular relaxation. Chronically tense muscles tend to cut off their own circulation, resulting in a lack of oxygen and essential nutrients. Stretching allows your muscles to relax.
7. Improves mechanical efficiency and overall functional performance. Because a flexible joint requires less energy to move through a wider range of motion, a flexible body improves overall performance by creating more energy-efficient movements.
8. Prepares the body for the stress of exercise. Stretching prior to exercise allows your muscles to loosen up and become better able to withstand the impact of the activity you choose to do.
9. Promotes circulation. Stretching increases blood supply to your muscles and joints, which allows for greater nutrient transportation and improves the circulation of blood through your entire body.
10. Decreases the risk of low-back pain. Flexibility in the hamstrings, hip flexors and muscles attached to the pelvis relieves stress on the lumbar spine, which in turn reduces your risk of low-back pain.
Order Your Functional Strength and Flexibility Program
This program is for women and men. To view and purchase the Functional Strength and Flexibility Program for men and women Click Here.
You can also attend our one-on-one . All accommodations are provided. Each class is designed to improve your functional flexibility and range of motion. If you are already very flexible, we will help you to achieve, pancake stretch, full butterfly position, frontal and middle splits. Contact us to set up an appointment.
1 hour live class with a personal flex trainer $75 per session/ book an online session $55. Schedule your session by: Contacting Angelo at (404) 432-4560 .
We use time honored, evidence-based principles of active coaching, proper training, safety range, special stretching tools, and gradual progression to help you reach your goals.
As an added bonus, we have included a free eBook entitled “36 Potent Foods to Lose Weight & Live Healthy.” This eBook is a 9.95 value, but we are offering it to all of our subscribers for free. Just enter your information in the box below and receive your eBook today!