fascia stretching does it work? also how would you stretch this stuff

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  1. Quote Originally Posted by Milas View Post
    That's only when done before or during exercise, not after.

    Post workout stretching, especially extreme or weighted stretching, does not decrease strength and power from anything I've seen.
    The experts seem to disagree, the theory i've seen proposed for this decrease in power & strength is that the muscle is like a rubber band, or spring.

    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?"

    thoughts....


  2. 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.

    Br
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  3. Quote Originally Posted by ZiR RED View Post
    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.

    Br

    yea, my post was a bit , training for strength & power is a different area than hypertrophy (though they are all connected).

    so in that sense, the idea of this thread does intrest me enough to give it a shot on my current 12 week linear program.

  4. Quote Originally Posted by John Smeton View Post
    sure

    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.
    thanks for the info, i also have a torn ac joint, and need to be careful on my pressing movements, im still going to incorporate, fascia stretching into my workout im just going be carefull. I like it so far though.

  5. Foam rolling helps and feels bomb
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  6. 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

  7. Quote Originally Posted by amateurfreak View Post
    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
    You'll see some elite javelin throwers who can do these with their hands spaced about a foot apart. I can get my hands to about 28-30" apart, but no closer, and only when I haven't done any pressing or pullups in a week.

    Br
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