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Author Topic: stretching  (Read 931 times)
Donny
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« 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  Smiley
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« Reply #1 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
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« Reply #2 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!  Cheesy

I`m like the Tin Man in the Wizard of Oz...........oil,I need oil!  LOL  Grin
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« Reply #3 on: March 16, 2012, 07:17:47 PM »

yeah...  i hate it... but my elbows have never felt so good
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« Reply #4 on: March 16, 2012, 07:51:43 PM »

I stretch a little bit,but I`m far from consistant......real far!  Sad
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Donny
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« Reply #5 on: March 17, 2012, 02:43:26 AM »

well last night i went for it Smiley 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.  Wink
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« Reply #6 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.
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« Reply #7 on: March 17, 2012, 12:22:53 PM »

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 Grin.
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« Reply #8 on: March 17, 2012, 12:41:47 PM »

If it works then it works Grin.

works really well... kinda painful at first but now i look forward to it
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wild willie
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« Reply #9 on: March 17, 2012, 01:44:57 PM »

I like to perform a little stretching in between sets.
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« Reply #10 on: March 17, 2012, 04:21:08 PM »

stretch after your lifting session. 5-10mins tops.
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« Reply #11 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.
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