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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Donny on March 16, 2012, 03:03:57 PM

Title: stretching
Post by: Donny on March 16, 2012, 03:03:57 PM

This is a subject i want to touch on. I believe most of us should do more, sure stiff deads and other exercises stretch us to a point but do you think this enough?. I am guilty myself of not enough stretching because i used to do a lot..but i am feeling a bit tight and now i have started to stretch my main muscles(as you should before a workout). I was active in martial arts and i know you need it but as a 45 year old i admit i was getting lazy..thoughts on this  :)

Title: Re: stretching
Post by: WOOO on March 16, 2012, 03:35:08 PM

i stretch for 15 minutes every morning after i do my 45 minutes of cardio... i lift in the evenings

Title: Re: stretching
Post by: wes on March 16, 2012, 06:30:58 PM

I`ve been telling myself for years that starting next Monday,I`1m gonna` start stretching.

That being said,next Monday I`m gonna` start stretching!  :D

I`m like the Tin Man in the Wizard of Oz...........oil,I need oil!  LOL  ;D

Title: Re: stretching
Post by: WOOO on March 16, 2012, 07:17:47 PM

yeah...  i hate it... but my elbows have never felt so good

Title: Re: stretching
Post by: wes on March 16, 2012, 07:51:43 PM

I stretch a little bit,but I`m far from consistant......real far!  :(

Title: Re: stretching
Post by: Donny on March 17, 2012, 02:43:26 AM

well last night i went for it :) and as i got up this morning i really felt better in my lower back and Hamstring area. I mean just a few basic stretches made a real diffrence.  ;)

Title: Re: stretching
Post by: WOOO on March 17, 2012, 07:22:28 AM

I also bought one of those hard rollers that you can massage your legs and back on. Fricken amazing.

Title: Re: stretching
Post by: Donny on March 17, 2012, 12:22:53 PM

Quote from: WOOO on March 17, 2012, 07:22:28 AM

I also bought one of those hard rollers that you can massage your legs and back on. Fricken amazing.

If it works then it works ;D.

Title: Re: stretching
Post by: WOOO on March 17, 2012, 12:41:47 PM

Quote from: Donny on March 17, 2012, 12:22:53 PM

If it works then it works ;D.

works really well... kinda painful at first but now i look forward to it

Title: Re: stretching
Post by: wild willie on March 17, 2012, 01:44:57 PM

I like to perform a little stretching in between sets.

Title: Re: stretching
Post by: Voland on March 17, 2012, 04:21:08 PM

stretch after your lifting session. 5-10mins tops.

Title: Re: stretching
Post by: tgsaku on March 18, 2012, 09:06:20 PM

I believe it is common practice to incorporate both dynamic stretching/mobility work as well as activation movements through a complete range of motion pre workout. Then move to something harder post workout such as static stretching/PNF or other heavy isometric stretches. There is research on both sides of the fence as it pertains to pre workout stretching but I think most experts agree nowadays that static and iso work weakens can weaken muscles when done before heavy lifts.

An example for a lower body training session might be something along the lines of:
high kicks-20-25 per leg
bottom position squats (with bodyweight) sit in bottom position and use elbows to push out on the knees for 2 sec at a time x10
bird dogs and/or some other dynamic hip movement that adequately utilizes a good range of motion for the hips x 20 per side
walking lunges/side lunges-10-15 per side

I have started incorporating this more regularly since starting o-lifting and I can tell you that it is had a very positive impact on my squats. Also doing some static stretching at night helps me to relax and sleep better whereas I used to toss and turn a lot more.