I’m not sure if Guy Voyer teaches a specific sequence for the stretches. Like I said, I haven’t taken his course, so I only know a piece of the overall picture.
However, based on other study and personal experience, the general sequence I use is: hips=> legs=> upper body and front before back.
I realized I should point something out about the article that I’m sure you’ve already figured out. The original Word document had several web links included, which did not carry over to the PDF version. If you simply copy and paste those highlighted words into Google, it will take you to the site in question. For the OPTP web site, look under Stretching devices in their Online Shopping section and scroll down to find the Slant.
Great article by the way, well worth the wait!
I’m curious as to what kinds of results people are getting with the myofascial stretches. Have they been helpful? Are the instructions clear enough? That’s my main concern.
I printed it out to take with me on vacation last week, and then never made the time to try it out…but I will do so now that I am back and let you know. Thanks for taking the time to put this together for us. Fantastic work!
Flash, do you prefer the stretches from your article, or the Lou Gross stretches, just curious.
I pretty much stick with Voyer’s myofascial stretches now, with a few exceptions. I know about 18 other myofascial stretches in addition to the ones in the article, so the system is pretty complete. Also, there are only so many stretches I can do on a regular basis, just like exercises.
Do you feel good, ie injury free, running well etc?
Absolutely. But most of that has to due with the orthotics I got from Mike Forgrave. That’s what relieved most of my soft tissue problems.
I just came up with another psoas stretch. I don’t know if this is one of Guy Voyer’s psoas variations, but it wasn’t too hard to figure out.
-Lie on your back.
-Flex the non-stretch side hip with the thigh and knee both bent at 90 degrees. Dorsiflex and externally rotate the foot, push away with the heel.
-Extend the stretch side leg. Dorsiflex and internally rotate the foot, push away with the heel.
-Extend the stretch side arm overhead, externally rotate and dorsiflex the hand, push away with the heel of the palm.
-Flatten spine against the floor, especially the lower back.
-Reach with the top of your head.
I can feel this variation higher up in the psoas, behind the abdominals. The version in the article seems to hit lower down, near the insertion.
Thanks Flash,
For all the time and effort but into this thorough article.
Has anyone tried this stretch? After playing with it for a while, I have to admit I’m not crazy about it. I find it too difficult to keep the lower back against the floor with the leg held straight out.
I like jamirok’s variation better than the one above. One further modification you might also want to throw in is to take this position and slightly rotate the upper body toward the stretch side.
At the risk of wearing out my welcome with regard to psoas stretching, I should also point out that the fascia that covers the psoas is relatively thin near the top of the muscle and becomes thicker toward the insertion. Therefore, if you are specifically performing fascial stretching, you are going to feel more tension closer to the insertion on the femur.
Would the front splits, with torso erect, stretch the Psoas or just the illiacus? either way it is my favourite stretch. The feeling of looseness it gives to my hips and lower back is better than any other stretch I have tried.
I wasn’t specifically taught the illiacus stretch, but I would imagine it involves externally rotating the femur so that the foot slightly crosses the centerline, whereas the psoas stretch requires internal rotation of the femur.
Here’s another tidbit. If you want to loosen the Sacro-illiac joint, start in the position for the S1-L5 stretch but spread your legs apart to form a V while keeping the legs internally rotated. All of the other cues are the same. (This is Voyer’s actual SI ELDOA stretch, not one of my experimentations.)
You might not feel much of a stretch across the SI joint while you’re in this position, but when you get up and walk you should notice a lot more mobility in the pelvis.
Is any forum member in the Toronto area going to attend Guy Voyer’s myofascial stretching seminar next week?
I will be at the seminar tommorrow. These seminars dont happen all the time so…
A few years back I took Guy Voyers ELDOA course. This guy is SHARP. I will report back on how the seminar went.
Lucky dog. Hopefully I’ll be able to attend the next stretching seminar in May 06. I wish they were given more often. Voyer or one of his students also needs to write a text on these methods.