Tuesdays and Thursdays

6:30-7:30 pm
studio 508 - 1701 Powell St
5 bucks

email dustin(at)drtmethod.com for more information or if you plan to come for a first time.

Forming a habit around a training routine is key.

Shorter is better.
Quite often it is the habit of men to get motivated and start a bunch of things at one time. Potentially overwhelming the individual and  leading to failure/injury/setback.

Start easy and build on each success: 15 minutes per day.

Everyone can spare a quarter of an hour per day. The time of the day is up to you.

• Mornings will warm up your body for the day.
• Evenings will loosen up the tension gathered from the days work.

Using the principles of the drtmethod will keep on a consistent path to:

• more energy
• less injury
• better sleep/focus and sex

Email me for more infomation or your personal routine.

• The “edge” is the sensation of discomfort before pain.
• When you have stretched too far your body will tense to protect itself and thereby negate what you are trying to accomplish.
• The “edge” has the sensation of stretch without the tension of pain.

2.    Breath

• Using simple breathing techniques will keep your mind present in the training session.

3.    Positioning

• Find a position that works for your body
• There are many different body types and men are flexible in different places than each others.
• It takes time and creativity to find the spot for the individual.

4.    Focus - on the muscle that is working (being stretched)

5.    Structure

• Daily/Weekly commitment to the program
• Use of timing device so the mind of the practitioner can focus on the stretch and not the clock.

6.    Patience

• Flexibility training is not about competition. It can and will aid competitive athletes but competition can be very harmful to the practitioner.
• Muscle tears take a long time to heal.

• All or nothing
• Suck it up
• No pain no gain

When I was in my teens and twenties I worked out and focused on building strength, only. I thought it would be cool to be bound up and have little mobility. I would over train and injure myself. I didn’t take care of injuries until I realised that I had to back off training and couldn’t pound my body into the ground anymore.

While injured my impulse before was to crack, pop or jam my body in an effort to alleviate pain or tightness. I see men do this all the time. The problem with that approach is that your body will tighten up the very muscles you are trying to lengthen in order to protect itself. Thereby negating what you are trying to do.

At 36 years old, I realised that I needed to start taking care of myself more. I wanted to retrain my flexibility back to when I was a dancer. I also have a theory that I can break down scar tissue through flexibility training. Research led me to developing the main principal of the DRT method - Sit on the edge of discomfort.

The edge of discomfort is that place in a stretch before pain. You can feel something is being stretched but you don’t have tension in your body (ie.gritting teeth, clenching fists, furrowed brow, etc). Then you sit there for a decent length of time (>1 min)and over that time your body will relax and the muscle will lengthen.

Gains in any training regiment are made with consistant training and specifically with flexibility training you need to be patient. Your body needs to be convinced slowly to lengthen and open up. When you are on the edge and can relax then your target muscles will relax too. There by making gains in flexibility.

The most interesting part of flexibility training for me is that unlike any other type of training your gains come much quicker.

Give it a try.

This method was designed specifically for men looking to improve:

•    Muscular efficiency
•    Sleep
•    Joint mobility
•    Reduce risk of injury

Duration – Long duration stretches. (2-10 minutes) Allows the muscle to lengthen slowly and safely.

Relaxation – Relaxing the muscle is key to gaining flexibility. The method uses gravity and smaller muscle groups (i.e. hands) to anchor the body for optimal relaxation.

Tools – Straps, walls, chairs, cushions, sticks, audio books, mats, timers, etc. – anything that makes stretching convenient and as comfortable as possible.

Dustin  Anderson

604.267.2789
dustin@drtmethod.com

Stretch Class

Tuesdays &Thursdays
6:30 to 7:30 pm
5 dollars
studio 508 - 1701 Powell st
Vancouver
buzz #0929

Call before coming for your first session.