Just curious if stretching is required for training? Im looking to be an all around better athlete. What are the advantages other than the obvious flexibility?
stretching the fascia is pretty beneficial for building muscle.
the DC training stretches are held for 60-90 seconds
Im a huge fan of DC training and stretching methodology. Improves recovery and helps grow.
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^ DC stretches are brutal, but they rock. I've read something about overloaded stretches increasing the number of muscle fibers in a way unachievable by other means. For me it helps with DOMS as well.
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You should be wary of the downsides, in addition to its benefits. Static stretching has been shown to reduce power output and, in general, can cause hypermobility and joint laxity. I also don't believe there are many, if any, studies showing it reduces risk of injury. It's another tool that needs to be used appropriately.
Most athletes I've encountered have achieved sufficient mobility and flexibility simply by executing full range of motion weight training. Those with issues such as tight pecs, hip flexors and the likes do stretch these trouble areas, however. Overall, I guess I'd say stretch with a purpose in mind.
I rarely stretch except when I work my lower body. Recently I started lifting a lot heavier and I'm constantly getting cramps, especially during bench press. A friend told me I have neglected stretching which could make a difference. I was just curious because I've never had any problems before?
Ideally, we should analyze our movements (be-it sport specific or just every day functionality), identify mobility inadequacies and poor patterns, then use exercises to correct these. Once you identify muscles that are chronically tight, then you can use passive stretching to lengthen them.
Yeah, warming up should be more of a concern. Often people skip this stage in order to get staright into it without knowing the dangers of placing huge, repetitive stress on a cold muscle. Not to mention heat makes a muscle more 'efficient'.
dynamic streches with your warm up. static streches after training.
i stretch every night after my shower, but before workouts i do starting exercises to get the blood flowing
Im a huge fan of joint-mobility work before a workout. Usually hit up whatever is most sore first and then maybe plug in a couple sets of whatever movement im going to be doing in my actual workout. Be that a HIIT session or lift. Also, mobilitywod.com is a pretty solid site for good mobility work, stretching, foam rolling and band work. Also, buy a lacrosse ball...its probably the most painful effin thing you can use to break up fascia but probably one of the best and most inexpensive tools in your mobility tool box. And yes, stretching and mobility work is essential, probably only second to the big S, sleep.
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I do a lot of dynamic warm ups and full range skill work before actually lifting. Passive stretching I'll do afterwards or on off days. I also foam roll quite a bit. My regimen i have also tailored to me specifically in regards to the areas that I need worked. The same warm up routine may not be best for everyone.
Mobility Wod is a tremendous resource actually if you want to learn more on the subject and get specific ideas or solutions to certain problems.
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Great answer, I agree 100%.Originally Posted by Rosie Chee
Look into DC stretches. If your lazy like me they take no time and are done after each bodypart you train. Quick and very effective. I have made great gains lately and i'm sure DC stretching has helped.
Stretches are not ESSENTIAL, but they are helpful and are a factor like anything else..