Stretching your boundaries ebook


    download Stretching Your Boundaries: Flexibility Training for Extreme Calisthenic Strength: Read 84 Books Reviews - I want you to stretch your boundaries, but I want you to take your time doing so. This is not a competition; be patient with yourself and your practice. Honor your. Title, Stretching Your Boundaries: Flexibility Training for Extreme Calisthenic Strength. Author, Al Kavadlo. Contributor, Elliott Hulse. Edition, illustrated. Publisher.

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    Stretching Your Boundaries Ebook

    Get the book, Stretching Your Boundaries by Al Kavaldo, to learn about flexibility and extreme calisthenic Stretching Your Boundaries (eBook) - $ Stretching Your Boundaries book. Read 9 reviews from the world's largest community for readers. Stretching and Flexibility Secrets To Help Unlock Your Bo . Read "The Heart of a Ninja; Stretch Your Boundaries" by Chris Warnky available from Rakuten Kobo. Sign up today and get $5 off your first download. Do you.

    Simply fill out the form below and put Stretching Your Boundaries paperback to work for you right now. That's how sure we are! Obviously, we would go out of business if Stretching Your Boundaries paperback didn't work, the way we said, right? With the promise of a full refund if you're unsatisfied, you have nothing to lose by trying Stretching Your Boundaries paperback. Go ahead and try it today. Watch yourself move with the fluidity and grace of a great dancer. Feel your strength as you power into and hold the most challenging of bodyweight exercise moves. See yourself ripple with the muscular, toned, symmetrical physique that signals the perfect marriage of form and function. All of this could be yours—with the right mindset, the right knowledge, the right mentor and the right blueprint for success. Enter Al Kavadlo books.

    Dive in. Remember this? Great book. We took a look at the digital version recently, and you'll be pleased to know that the paperback version is now available.

    Definitely worthy of a place on the fitness shelf. Phil Ross' Ferocious Fitness. Check out The Grip Authority.

    Fantastic site. Fascinating areas. When it comes to the last part - discussing potential future trends - things get a little, well, unusual. Superb discussion. Make friends with stretching and flexibility will no longer be your kryptonite.

    In fact, you rn to enjoy it! While there are plenty of those types of stretches to be found later on in this book, the dynamic stretches presented in this section are the complete opposite. When performed properly, dynamic stretching can increase your range of motion and encourage blood and oxygen flow to muscles and connective tissues prior to exertion. Additionally, dynamic stretching can help improve your proprioceptive awareness; practicing these moves is a fantastic way to get a better sense for the different ways in which your body can move through space.

    As dynamic stretching is also a great way to quickly increase your heart rate and internal body temperature, I recommend using these dynamic stretches to warm up before your calisthenics training, prior to participating in sports, or any other time you see fit. Arm Circle Arm Circles are a great warm-up and a fun way to work on shoulder mobility. From a standing position, reach one arm overhead and begin circling it behind your body.

    Point your thumb behind your back as you toxins from the body, ic s your arms away from your bodyfont- family: Go slowly at first but feel free to pick up the speed after a few rotations. When doing forward circles, point your thumb down toward your toes. You can do both arms separately or at the same time. Common Mistakes: Moving too fast, too soon; bent elbows Primary Muscle Groups: Shoulders, chest When doing forward circles, point your thumb down toward your toes.

    Shoulder Roll The Shoulder Roll is essentially the same as the arm circle, only with an exercise band or other object held between the hands to facilitate a deeper stretch in the chest and shoulders.

    Though arm circles may be done one arm at a time, the shoulder roll is done with both arms moving in unison. Go very gently at first as this can be quite challenging for folks with a stiff upper-body. If you are tight, start out with your hands placed wide. As you warm up, you may gradually bring your hands closer.

    In time, your range of motion should start to improve.

    Stretching boundaries for flexible futures: Stephanie Lacour & Jamie Paik at TEDxHelvetia

    Shoulders, chest Toy Soldier The Toy Soldier is a great dynamic stretch for the hamstrings, hips and trunk. From a standing position, perform a quick front kick while reaching your opposite hand toward the toes of your kicking leg. Focus on keeping your back straight while twisting through your trunk to reach your toes. You can perform this move on alternating legs while traveling forward or do them one leg at a time while standing in place.

    For an added challenge, try going up onto the toes of your standing leg at the top of your kick. Excessive spinal flexion, lack of trunk rotation Primary Muscle Groups: Hamstrings, hips, sides of trunk Wrist Roll Wrist Rolls are one of the best way to prepare for push-ups, handstands and other exercises that involve bending back at the wrists.

    Clasp your hands together with your palms facing each other and your fingers interlaced. Keep your arms loose as you begin to flex and extend your wrists in a circular motion.

    Stay relaxed as you roll your hands up, down, in and out. Alternate which hand is on top after several repetitions, as well as alternating directions. Favoring the dominant hand instead of doing both sides evenly Primary Muscle Groups: Wrists, forearms Spine Roll The Spine Roll is a gentle way to warm up your spine before more intense exercise.

    Begin in an all- fours position withZy20psnd your hands and knees on the ground. Your knees should be directly under your hips with your hands directly under your shoulders. Take a deep breath and compress your spine by lifting your tailbone and pushing your hips out to create an arch in your lower back. Look up and press your chest forward while squeezing your shoulder blades down and back.

    From here begin to exhale as you slowly suck your stomach in, round your spine and tuck your chin to your chest. Repeat for several repetitions. Unnecessary elbow bending, inabilttentiiton. The key to performing these moves is to utilize the breathing technique discussed in the last section along with the specific cues listed for each pose. You are going to be using the strength of certain muscles to stretch and activate others.

    Be patient with yourself and focus on the process. Respect your level and do not become short-sighted. Take your time working toward the full expression of each pose.

    Some will happen quicker than others. Statue On first sight, the Statue pose may look like you are just standing there. In a sense, this is correct. There are many subtle details to a proper Statue pose.

    Begin in a narrow stance with your feet close together and toes touching your heels should still be slightly apart. Squeeze your glutes and quads while spreading out your feet to grip the floor. Keep your weight equal throughout the front, back and sides of your feet. Breathe into your belly and feel your spine lengthen; visualize the top of your head reaching up toward the sky. Relax your shoulders and make your neck long. Let your arms hang down by your sides.

    Feel your belly fill up with air as your back straightens Exhale: Contract your abdominals and reach the top of your head upward Common mistakes: Shrugged or rounded shoulders, hyperextended lower back Primary Muscle Groups: Abs, glutes, low back, diaphragm Calisthenics Counterpart: Mountain The Mountain pose is a simple, yet potentially challenging opener for the shoulders and upper back.

    Starting in Statue pose, reach your arms up over your head and clasp your hands together. Use a palm- to-palm grip, with your index fingers extended switch which hand is on top on alternating efforts.

    Hug your biceps close to your head, allowing your shoulder blades to spread apart and slide up your back. Tilt your head back slightly and think about trying to press your chest forward while squeezing your glutes and hamstrings to prevent excessive arching of the lower back.

    For a deeper stretch in the wrists and forearms, you can interlace your fingers and rotate your palms outward. Reach your arms upward, lengthening the body Exhale: Squeeze your glutes and abs Common mistakes: Overly arched lower-back, bent arms Primary Muscle Groups: Shoulders, glutes, abs Calisthenics Counterpart: Handstand For a deeper stretch in the wrists and forearms, you can interlace your fingers and rotate your palms outward.

    Practicing the Mountain pose can help with your Handstand. Starting in Mountain pose, reach your arms toward the right, while pressing your hips to the left. Make sure your body stays straight and faces forward without bending or twisting to the front or back.

    Focus solely on sideways flexion. Keep your legs engaged and reach your arms as straight as possible, keeping your biceps close to your head. Hold for several breaths, gradually easing in deeper with each breath, then switch sides. Reach your arms up and away from your body Exhale: Push your hips in the opposite direction of your arms Common Mistakes: Rotating the trunk instead of bending to the side, letting the arms come too far in front of the rest of the body Primary Muscle Groups: Obliques, lats, triceps, hips Calisthenics Counterpart: Start in Statue pose and clasp your hands behind your back with your fingers interlaced.

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    Press your chest out while squeezing down and back through your shoulder blades. Look up and gradually let your head drop back while slowly shifting your gaze back behind you. Squeeze your glutes and continue to open your chest. For an added stretch, try rotating your palms outward while keeping your fingers clasped.

    Try to avoid bending your knees. Lengthen your spine Exhale: Squeeze down and back through your shoulder blades while looking farther and farther behind your back Common Mistakes: Shrugged shoulders, excessive knee flexion Primary Muscle Groups: Chest, shoulders, abs Calisthenics Counterpart: Starting in Statue pose, lean forward from your hips with a flat back and place your hands palmsdown on your thighs.

    Slowly start pushing your hands against your legs while bending fiirther forward from the waist. Focus on keeping your back as straight as you can while pitching your chest forward as your reach your hips back. Your legs and torso will wind up looking like the number 7.

    Bend your knees slightly if you need to in order to keep from rounding your back. Lengthen your spine and lift your head Exhale: Hinge from the hips, gradually increasing the stretch in your hamstrings Common Mistakes: Excessive rounding of the spine, shrugged shoulders Primary Muscle Groups: Hamstrings, calves Calisthenics Counterpart: From the Half Forward Bend position, slowly relax your head, neck and spine to let your upper body hang down.

    Reach your hands toward the floor or to your heels. You may keep a slight bend in the knees if you lack the flexibility to perform the pose with them straight. Hamstring flexibility is crucial for performing an L-Sit.

    Fill your belly with air, lengthening the spine Exhale: Relax deeper toward the floor Common Mistakes: Excessive upper-body tension Primary Muscle Groups: Hamstrings, lower back, calves Calisthenics Counterpart: L-Sit Standing Plow Beginning in the Standing Back Arch position, bend forward from the waist while rotating your arms away from your body to facilitate a deep opening of the chest and shoulders, while simultaneously stretching the hamstrings and calves.

    Let your head drop and reach your arms as far from your body as you can. Though some degree of flexion may be unavoidable, do your best to keep your elbows and knees straight when performing this posture.

    Lengthen your spine and lift your arms farther up your back Exhale: Gradually push deeper into your forward bend Common Mistakes: Shoulders, pecs, forearms, low back, hamstrings, calves Calisthenics Counterpart: Stand facing a wall or other sturdy object and reach your right arm all the way out to the side.

    Press the entire inside of your arm against the wall from your fingertips to the top of your biceps. Step your right leg in front of your left and begin twisting away from the wall while looking over your left shoulder. Repeat on the opposite side.

    Lengthen your spine and drop your shoulders Exhale: Twist away from the wall while pressing your hips forward and looking over the opposite shoulder Common Mistakes: Excessively shrugged shoulders, wrong leg in front Primary Muscle Groups: Front delts, pecs, biceps, forearms Standing Bent Arm Wall Stretch This pose is the same as the Standing Straight Arm Wall Stretch except the arm being stretched is bent to 90 degrees at the elbow fingers pointed up.

    This changes the angle of the stretch, putting more emphasis on the chest while deemphasizing the biceps, forearms and shoulders. Lengthen your spine and press your arm to the wall Exhale: Twist your trunk away from the wall and look over your shoulder Common Mistakes: Pecs, front delts Calisthenics Counterpart: Elevated Push-up Elevated Push-ups performed with a full range of motion require significant mobility in the chest and shoulders.

    From a standing position, reach one arm across the front of your body while grabbing along the triceps with your opposite hand. Keep your chest up and your shoulders down in their sockets as you pull the arm straight across your body Try to get your extended arm parallel to the ground without shrugging your shoulder or bending your elbow.

    Make sure to stretch both sides evenly. Lift your head and lengthen your spine Exhale: Pull your elbow down and in toward your body, squeeze your shoulder blades down Common Mistakes: Shrugged shoulders, particularly on the side being stretched Primary Muscle Groups: Rear delts Calisthenics Counterpart: Meathook Though the Standing Rear Delt Stretch is recommended for beginners and folks of all fitness levels, the Meathook is an advanced move.

    Still, the range of motion required for a Meathook can be achieved through practicing this stretch. Standing Triceps Stretch The Standing Triceps Stretch is a great opener for the entire upper-arm region, including the chest, shoulders and back. From Statue pose, raise one arm in the air then bend it back at the elbow, reaching in between your shoulder blades.

    Now use your opposite hand to grab your elbow and pull the arm farther back. Stand tall, engaging your abdominals to prevent hyperextending your lower back. Try to avoid letting your chin get pushed down to your chest. You may find it helpful to use the back of your head for added leverage to press into your arm to deepen the stretch. Repeat on both sides. Gently pull down on your elbow with your assisting arm and reach your free hand in between your shoulder blades Common Mistakes: Shrugged shoulders, tucked chin Primary Muscle Groups: Triceps, shoulders, chest, back Standing Triceps Stretch with Bind From the Standing Triceps Stretch position, remove the assisting arm and reach it behind your back from the bottom up.

    The objective is to clasp your fingers together behind your back, with your bottom hand positioned palm-out and top hand facing the body Remember to keep your chin up and back straight. Beginners should start by holding a cloth in both hands, which will allow them to remain farther apart, gradually working toward bringing the hands closer together and eventually into a full bind over time.

    Stretching Your Boundaries: Flexibility Training for Extreme Calisthenic Strength by Al Kavadlo

    Repeat on both sides, bearing in mind that it is very common for one side to be tighter than the other. Gently squeeze your hands closer together Common Mistakes: Triceps, shoulders, chest, back Warrior One Warrior One is a fantastic pose with many subtle challenges. From Statue pose, take a big step forward with your left leg, then bring your right foot to a forty-five degree angle so the heel of your front foot lines up with the instep of your back foot.

    Keep your hips facing forward and bend your front knee. You should feel a stretch in your calf and your hip fZy20tandlexor on the right side. Reach your arms up overhead, but be carefiil not to shrug your shoulders. Lift your chest tall, but keep your shoulder blades depressed. Lengthen your spine and reach up with your arms Exhale: Press your back heel into the ground, while pushing your hips forward Common Mistakes: Shrugged shoulders, twisted hips Primary Muscle Groups: Hip flexors, calves, chest, back Calisthenics Counterpart: Pull-up bottom position The arm position in Warrior One is very similar to the position at the bottom of a Pull-up.

    Though the arms are extended overhead in both cases, it is important to keep the shoulder blades depressed.

    Warrior Two Beginning in Warrior One, rotate your hips to the side, as though you were attempting to slide between a vary narrow passageway.

    Reach your arms straight out to the sides so they are parallel to the floor, again being mindful to avoid shrugging your shoulders. Suck in your stomach, tuck your hips under and squeeze your glutes.

    Do your best to keep your front knee from bowing inward as you bend your leg until the top of your thigh is parallel to the ground. Turn your head to the side and look over your front hand. You may need to widen your stance from the Warrior One position.

    Lift your chest and tuck your hips under Exhale: Sink into your front knee, drop your shoulders and reach your arms all the way out to the sides Common Mistakes: Excessive inward bowing of the front knee, shrugged shoulders Primary Muscle Groups: Hips, hamstrings Triangle From the Warrior Two position, bend at the waist so your trunk moves closer toward your front leg, reaching your front hand all the way out to the side.

    Continue flexing your trunk to bring your front hand to your ankle. Your opposite arm should be reaching straight up into the air. Though you may need to rotate your trunk a bit to get low enough, the eventual goal should be to perform this move as pure sideways flexion with your trunk staying in line with your legs. Imagine yourself between two panes of glass.

    You may need to bend your front leg a bit to get down low enough. Though I recommend working toward extending that leg over time, a bent front knee is perfectly acceptable when starting out. Lengthen your spine and reach your arms as long as you can Exhale: Gradually push further into sideways trunk flexion Common Mistakes: Trunk rotation in place of sideways flexion, excessive forward spinal flexion Primary Muscle Groups: Tree The Tree pose is a great introduction to postures that involve balancing on a single leg.

    Begin in Statue pose then lift one leg off the ground. Use your hands to position your foot flat against the inside of your standing leg, trying to get it as high up on your thigh as possible.

    Keep your standing leg active by squeezing your quads and pushing your foot into the ground. Gently bring your arms into a prayer position in front of your chest with your palms flat against one another and your elbows pressed out to your sides.

    Keep your chest tall with your shoulder blades pulled down and back. Return to Statue pose and repeat the same sequence, switching legs.

    Lengthen your spine while dropping your shoulders down and back Exhale: Squeeze your standing leg and press your palms firmly against each other Common Mistakes: Shrugged shoulders, unstable standing leg, arched back Primary Muscle Groups: Begin in Statue pose then lift your right leg, bend your knee and reach your right arm behind you to grab your ankle.

    Squeeze your knees together and bring your heel all the way to your backside, keeping your back straight. You may hold onto an object for support or keep a slight bend in your standing leg if you need to. Lengthen your spine and tighten your glutes Exhale: Squeeze your heel toward your backside Common Mistakes: Knee flaring out to the side, creasing at the hips Primary Muscle Groups: Quads, hip flexors Calisthenics Counterpart: Focus on kicking your foot into your hand to create tension and get further into the stretch.

    Just like the Standing Quad Stretch, feel free to begin with a wall or other object for support, eventually working toward performing the move freestanding. Lift your chest and reach your front arm forward Exhale: Lean forward and kick your back leg into your hand Common Mistakes: Rotating the hips sideways Primary Muscle Groups: Hip can be achieved through practicim hand flexors, quads, chest and shoulders Calisthenics Counterpart: Feel free to begin with a wall or other object for support.

    Bound Eagle The Bound Eagle pose involves wrapping your arms and legs around each other to stretch the shoulders and hips. Start in Statue pose and reach one arm under the other, criss-crossing at the elbows in front of your chest. Try to bend your arms far enough back to get your palms against one another. The bottom of one palm should line up with the top of the other. Now bend your knees and cross your legs in the same fashion, wrapping your foot behind your opposite ankle, if possible. Make sure to switch arms and legs during alternating efforts in order to get both sides of your body evenly.

    Lengthen your back and breathe into your belly Exhale: Constrict your arms and legs, wrapping yourself up tightly Common Mistakes: Hunched back, shrugged shoulders, excessive knee torque Primary Muscle Groups: Rear delts, rotator cuff, hips Calisthenics Counterpart: Elbow Lever The ability to rotate the elbow far enough inside the hip is often a limiting factor for learning the Elbow Lever. The Bound Eagle pose can be very helpful for facilitating a greater range of motion in this area.

    From Statue pose, reach your arms straight up in the air over your shoulders. Lift one foot off the floor and slowly tip forward on your standing leg by bending from your hip. The idea is to reach your back leg all the way behind you with your back flat and arms extended straight overhead.

    Be careful to avoid rotating to the side on the way down. The position resembles that of a drinking bird toy. Slowly return to Statue pose and repeat on the other side. Reach your arms up and lengthen your spine. Hinge deeper into your hips, reach your free leg all the way back and press into the ground with your standing leg Common Mistakes: Single Leg Deadlift The peak concentric action of a Single Leg Deadlift is almost identical to the Drinking Bird pose Beginners may find it helpful to hold onto an object when attempting this pose.

    Begin in Statue pose and lift one foot off the floor, bringing your knee as high as you can toward your chest. Slowly reach over and grab beneath your foot with both hands. Your fingers should be interlaced. Keep your standing leg locked with your trunk as upright as possible.

    Lengthen your spine and drop your shoulder blades Exhale: Squeeze your standing leg and press your heel into the floor Common Mistakes: Bending the standing leg Primary Muscle Groups: Hamstrings, hip flexors Calisthenics Counterpart: Half Tuck Front Lever Though considerable upper-body strength is necessary to perform a Half Tuck Front Lever, ample flexibility in the lower-body is also required.

    Begin in the Standing Single Leg Foot Hold and slowly begin extending your front leg as you lean forward. As the name implies, the objective is to touch your forehead to the knee of your extendedtating or twisting to the side. There's no question on how to do them correctly.

    The book looks really good as well. The pages and photos are all high quality. The one real thing this book is lacking is in the programming and organizing areas. Programming gets a couple pages that have a few simple routines.

    And the book could organize the exercises a little better. They are organized by standing and ground work - Not by muscle or areas. So when you're coming up with your own routine, there can be a bit of page flipping and rereading involved.

    I do recommend the book though. There's quite a bit of good advice and Kavadlo's writing style is really motivational. May 26, Eddie rated it it was amazing. Great combination of yoga and modern calisthenics Great combination of yoga and modern calisthenics. Offers many more options than old school gym class stretching.

    Really enjoyed it. Jul 04, Ransom Patterson rated it really liked it. Really helpful, practical book. I was skeptical that it would adequately demonstrate the stretches with just pictures, but the photos, paired with clear text descriptions, effectively illustrate how to perform each movement. I particularly like how Al gives a calisthenics counterpart for many of the stretches--this is helpful in creating a routine relevant to the movements you're currently working on.

    Also, the book has some wonderful quotes. My favorite: Best fitness book I've read and also the first, mind you. Apr 29, Annie rated it really liked it. Loved this book. I have enough books on exercise, but not so much on the importance of stretching. Excellent stretches plus he points out which ones help out more advanced exercises like levers and handstands. I knew I needed to stretch more and now I know which ones to do. Apr 26, Andrecrabtree rated it liked it.

    It's really a compendium of stretches, not a training program per se. Still on the whole it's useful. And me his the included programming suggestions at the end. If you need to work on your flexibility probably and don't want to do yoga get this book and get stretching.

    May 21, T. Oakley added it Shelves: Will review this properly after months f applying the practices therein, but the exercises seem solid and there's no fluff, just pure content. Dec 26, Joe Colosimo rated it it was amazing. Informative Nice read. Though I consider myself very knowledgeable with many aspects of fitness there was still more for me to learn.

    Solid work by Al. Sep 16, Julia rated it liked it. I like the open minded discussion of stretching and calisthenics by the author, unfettered by dogma pertaining to any particular fitness system i.

    Brent rated it really liked it Dec 31, Mark rated it it was amazing Aug 30,

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