Developing Flexibility with Cable Machine

[lewkowicz613]

Has anyone had success developing higher degrees of flexibility by using a cable machine and with an ankle strap to do various weight bearing workouts to increase strength at higher ranges of motion? For example doing full full range of motion hip adductions for increased flexibility for side splits.

Thanks

[David McManamon]

No, the exercises I have done on the machines you are talking about (gyrotonics, pilates) were fantastic but I couldn't afford to put one in my living room to do them with the consistency necessary to make gains nor could I afford to take private classes a few times a week.  

 

Although, the Gyrotonic equipment in particular is fantastic for developing strength at the edge of your flexibility I find it is better to learn movements that do not require equipment.  Stall bars and a doorway are also effective tools and much easier to find, the floor also works well.

[lewkowicz613]

The reason I was asking was because after reading "Stretching Scientifically" it seemed that the main hurdle needed to increase flexibility is muscular strength.  Therefore I reasoned that the most effective way was with some sort of cable machine.  In basically every gym they have a tower with weights on a rack connected to a pulley. Using an ankle strap would allow a load to be applied in any direction and angle.

[David McManamon]

There are a lot of ways to contract in a stretched position with and without equipment.  Training without equipment has obvious advantages because you can do it anywhere.  Think of sliding into a front split from standing on a smooth surface and then pressing back to standing (or trying to) without your hands touching the floor, although a cable system may seem to offer more flexibility of movement and easier progressions the overhead of setting up the equipment often negates any benefit it could offer.  I would focus more on body weight stretching exercises and only use cables and external weights occasionally to work on any specific weak areas.

 

Aerial fabric/straps and to some extent TRX systems also offer a way to train strength in a flexed position, for example in this short clip I'm balancing in a front split:

http://instagram.com/p/l-vIm9Iyqd/

Although some equipment and setup is needed and that exercise offers very little benefit over balancing between two mats or working an active split on the floor.