You can lead a horse to water, but you can’t make him drink.
Perhaps this is the most apt analogy for teacher/student relations in personal training and health coaching… We know what to do, but we just don’t do it.
To know one’s physical limitations is to experience the pain of dysfunctional movement patterns, corresponding trigger points, and congested flexibility.
Working on the basics of diaphragmatic breathing, self-myofascial release, mobility training, and stretching, we may self-heal the ailments of our physical existence.
The Long Stretch is the technique for deeper of understanding of our somatic experience. When we connect to our body, we heal our corporal limitations.
Armed with this knowledge, now it’s your turn to put in the work. Nothing good in life comes free, so get your mat, get into your breath, and earn your deserved freedom.
John Parker
June 5, 2023
Our conscious and unconscious movement patterns dictate the tone of our central nervous system. Using the philosophy of The Long Stretch, we may restore dynamic freedom by releasing muscular tension and improving parasympathetic tone.
The Long Stretch is a method combining multiple systems: breath work, mobility, stretching, and martial tensioning. This mixed modality necessitates considerable patience, deliberate practice, and a desire to connect deeply with one’s physicality.
The Long Stretch
My health-conscious friends and I connect through conversation, breath work, and stretching. Our collective energy amplifies our willingness to confront our corporal limitations, often pushing ourselves into deep, opening positions for hours on end.
With an open floor space, we use cushioned tiles or mats lined with mobility tools like foam rollers, fascia balls, slant boards, lacrosse balls, and massage guns. We start our session with general trigger point release before getting into a deep stretching routine.
I have committed to a minimum of 15 minutes of self-myofascial release per day. Two to three times per week, I’ll stretch for a minimum of 30-45 minutes after general trigger point release and foam rolling.
Time and Intention
The Long Stretch is what the name implies: a long stretching session. Time is a major component since relaxing the body into a deep stretch can take hours. We couple our contract/relax stretching with deep breathing and intentional poses and positions.
Before beginning, we will often set an intention for the session or even ground ourself with a rapé ceremony and seated meditation. These modalities prepare the body for a relaxed state that accommodates increased parasympathetic tone for deep stretching.
Autonomic Nervous System
The autonomic nervous system regulates itself under the sympathetic (fight or flight) and the parasympathetic (rest & digest) systems. Our modern lifestyles often put our sympathetic system into overdrive, foregoing balance in the parasympathetic system.
Our goal should be to balance our lifestyles with more parasympathetic activities like rest, relaxation, stretching, meditation, and deep sleep. In doing so, we create equilibrium from the perils of our constant distress, anxiety, fear, and dejection.
Mobility and Flexibility
Although mobility training has taken center stage over stretching routines, its awe-inspiring to witness the energetic flexibility of martial artists, gymnasts, weightlifters, and yogis. In my view, both modalities are essential for longterm health of the body.
One of my favorite weightlifters, Mohamed Ehab, displaying impressive flexibility. The thought that stretching would make the muscles slow is baffling to me since so many high caliber athletes hone impressive flexibility.
To define these terms:
Mobility: A method of training the body to increase a joint’s range of motion.
Flexibility: A method of training the body to increase a muscle group’s length.
Using mobility training, athletes improve range of motion (ROM) for the critical human movement patterns: hinging, squatting, pushing, pulling, throwing, and locomotion. Restoring ROM prevents chronic use injuries and alleviates pain points.
Using flexibility training, athletes improve length/balance relationships for the critical movement patterns: hinging, squatting, pushing, pulling, throwing, and locomotion. Restoring muscle length/balance generally alleviates pain points.
The Long Stretch: How To
Diaphragmatic Breathing
One of the most beneficial methods of learning to breathe into the diaphragm is through StrongFirst’s Crocodile Breathing. This technique is performed from a prone position with the arms crossed above the head and down palms cradling the forehead.
To perform Crocodile Breathing, begin by inhaling through the nose so that the belly expands. You should feel this sensation as the midsection rises slightly toward the sky. The athlete should practice progressively deeper breaths for greater amplitude.
Next, the athlete will not only expand vertically, but attempt to diaphragmatically inhale in 360 degrees. They should inhale into the cylinder of their torso to expand the ribcage. This takes practice, but is a great method for learning how use the diaphragm.
Crocodile Breathing activates the essential respiratory musculature which the athlete should use for their myofascial release, mobility, and flexibility practices. The key point is that the diaphragm is often weak and needs to be frequently conditioned.
For best results, begin all Crocodile Breathing sessions with a 2” inhale and a 2” exhale. Work up to 3” inhale and a 3” exhale. When the respiratory muscles are warmed up, focus on a 4” inhale and a 4” exhale. The exhale may be further prolonged for deeper relaxation.
Author’s Note: Seated meditation is a fantastic method of gaining parasympathetic tone. I like to check in with myself by sitting crosslegged on a cushion with deep diaphragmatic breathing. I imagine inhaling white light and exhaling black smoke. I focus solely on big and powerful breaths. When I get lost in thought, I go back to envisioning the white light and black smoke.
Self-Myofascial Release
With a plethora of tools available commercially for myofascial release, there are a few items which have made a huge difference in the sensation of my muscle and fascia tissue. Although too plentiful to name, here are my recommended go-to items:
The Basics of Self-Myofascial Release
Macro Areas
When starting a self-myofascial release session, it’s beneficial to tackle key areas of the body which open up other areas:
Foam Roller
Upper Back, Lats, Lower Back
Psoas, Hips
Hips, Quadriceps
Micro Areas
The Orb/Hypervolt
Upper Back, Shoulder/Rotator Cuff
Piriformis, Glute Medius, Quadriceps
Lower Leg
For detailed instruction on myofascial release, see my article BOMBPROOF 💣.
Mobility Drills
Mobility training is often overcomplicated in its implementation. However, simple kettlebell-based movements not only improve joint mobility, but also prime the surrounding musculature for improved lifting efforts and overall readiness.
Areas like the ankles, hips, thoracic spine, and shoulders are prime mobility zones for codifying barbell, kettlebell, and bodyweight training and easing pain points. The athlete will honor strength-based mobility using light kettlebells and bodyweight.
High-Priority Mobility Drills
Upper Body
Kettlebell Arm Bar & Bent Arm Bar
Military Press Prying & Windmill Prying
Egyptians
Lower Body
Prying Goblet Squat & Ankle Mobilizations
90/90 Hip Switches
World’s Greatest Stretch Series
Frog Stretch & Hip Rocker
Stretching
Stretching is best performed after self-myofascial release and mobility training. When warmed, muscle tissue has more elasticity. This gives the athlete time to hold their stretches longer while elongating into progressively deeper stretching positions.
It’s important to note that stretching, like strength, is a skill. It is possible to overstretch certain areas of the body and/or stretch ligaments. The athlete should only stretch to a certain degree of their comfort level. I recommend a maximum of 5/10.
High-Efficiency Stretching
Upper Body
Child’s Pose & Arm Cross
The Prone Series: Pecs, Pec Minor, Biceps
Wrist & Forearm Stretching
Midsection
Bretzel
Cobra Pose
QL Straddle
Lower Body
90/90 Hip Stretch
Elephant Walk
Sprinter’s Stretch
Foot and Lower Leg: Seiza Series
Martial Tensioning
Taking lead from the Fast & Loose system of passive release, Martial Tensioning is designed to calibrate the nervous system between relaxation and tension. This technique is a delicate balance of opposites for ultimate athletic readiness.
Fast & Loose
In Fast & Loose, the athlete shakes out muscular tension as if pretending to shake water off the fingertips and toes. This technique can be coupled with exhalations after a heavy set to accommodate posture, performance, and athletic readiness.
Martial Tensioning
To perform Martial Tensioning, first remove tension from the body using Fast & Loose drills. Immediately after, assume a full-body activation posture. Done in succession, the athlete recalibrates their nervous system and prepares for dynamic efforts.
Crucifix
Squat
Athletic Hinge
Encompass The Long Stretch
Years of exploring my own body’s capabilities along with practical student experience has shown me that basic self-care is a right that must be exercised. Like anything in life worth owning, The Long Stretch must be prioritized, practiced, and administered.
I have found that having ready access to a designated Long Stretch area builds compliance. This could be in the family room and performed while watching TV, in a student’s basement, or in a home gym area. Remember, all you need is a bit of space.
Daily Components
Every body needs some degree of daily maintenance. Although performing an entire Long Stretch routine might last a few hours, each element can be practiced at different times during the day. The accumulation of these techniques provide an MED solution.
John Parker
June 5, 2023
What I’ve been Up To!
On May 27th and 28th, I attended Fieldcraft Survival’s Defensive Pistol I and II with former Green Beret and CIA paramilitary, Mike Glover. I have dedicated my year to becoming proficient in firearms: CCW, pistol, and carbine tactical training.
After thoroughly training a proper grip, target focus, cadence, and other nuanced modalities on day 1, we trained in and around vehicles on day 2. This was a special treat as only a few ranges in the country allow the use of vehicles for training.
What a treat to train with professionals! I enjoy expanding all of my knowledge through practical application so I can better coach my students. Further, being around a group of like-minded men was a privilege I don’t take for granted. I am honored.
My Stretching Education Recommendations
Thanks for reading everyone! Let me know what you think!
Really great stuff. I am going to use the mobility stuff today. :)