fascia stretching does it work? also how would you stretch this stuff
- 02-26-2011, 04:23 PM
Self massage such as foam rolling is great for recovery too.
Beyond stretching the fascia, it increases blood flow to the area, helps fascilitate venous return (removing blood that has pooled in the lower limbs), and by that mechanism helps to increase waste removal. Kinda a poor mans deep tissue massage. Tennis balls, lacrosse balls, etc. are all great ways to get into hard to reach sports like the vmo, tfl, periformis, and rectus femoris
- 02-28-2011, 02:11 AM
I havn't looked into stretching to increase muscle size, but I have read numerous studies showing static stretching decreases strength & power output.
02-28-2011, 05:35 AM
02-28-2011, 08:59 AM
03-01-2011, 12:06 AM
I was doing the forearm stretch going heavier each time , even though my inner elbow started hurting. I kept ignoring the pain and doing them untill it was so bad I couldn't do a chinup so i had to quit working out
also I had a screwed shoulder and would do the back stretch, I did not need to do that with a messed up shoulder.
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03-01-2011, 12:45 AM
when it is short, it is more responsive, but stretch it out and it becomes slack, and the responsivness, or potential energy is decreased.
one of my mentors, a dr in exs physiology, ask the question, "an elite athlete stretches pre & post exercise, and is strong, and fast, but, if he didn't stretch, would he be possibly stronger or faster?"
03-01-2011, 06:33 AM
Power is lost, in part, by "de-sensitizing" the muscle spindle. When the spindle is stretched (especially rapidly) it increases innervation to the muscle. When, due to static stretching, it is pre-stretched, it becomes less sensitive.
The most important variable, however, is how LONG before training do you stretch, and what type of training are you doing.
In a typical hypertrophy phase (8-12 reps) stretching immediately before a set really should have little effect. In fact, if you read the post I made, you'll see it may actually benefit hypertrophy by increasing TUT.
Stretching the hamstrings passively for 30 seconds immediately prior to a clean and jerk, or 100m sprint, however, will reduce power output and could mean the difference between 2 kilos of .12 seconds.
In addition, there isn't much research to support acute static stretching preventing injury; only chronic static stretching.
Personally, I perform best after a series of dynamic stretches and mobility drills whether I'm sprinting or lifting.
03-01-2011, 01:22 PM
03-03-2011, 09:04 PM
03-06-2011, 06:48 PM
03-06-2011, 07:15 PM
be careful with the ac joint im just getting over that injury the past few months if you dont take it seriously you could be out for a while. if you youtube "shoulder dislocations" you'll find a very good exercise to help with it. i think it was dante from the dc training style who popularized this one but it really does work to relieve pain quickly
03-07-2011, 04:26 PM
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