- 05-31-2007, 08:30 PM
- 05-31-2007, 08:50 PM
06-02-2007, 05:44 PM
DC stretches after training and full body stretches before BJJ. I can easily do the splits laterally and vertically, which has helped out my submission game immensely.
M.Ed. Ex Phys
06-05-2007, 12:25 PM
I could start another thread but here it is
how long is your PR stretch and what exercise?
For back.Hanging widegrip stretch with a 45 attached to a belt 1:05
Incline Db fly stretch 1 min
havnt timed the others.
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06-13-2007, 03:56 PM
06-13-2007, 07:03 PM
quad stretch 2 mins 20 secs
Sddl with just the bar stretch 2 mins
shoulder out from sythe 3 mins
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06-27-2007, 08:43 AM
06-27-2007, 10:56 AM
I stretch for about 5 minutes everyday before my workout. I also find myself stretching specific muscle groups when I get home from my workout if I feel especially tight.
11-16-2007, 12:32 PM
Don't stretch "RIGHT" before resistance training
Stretching for flexibility is great and for "some" needed. It's already been mentioned here that it's best to stretch after a workout, but I'll re-emphasize it. I could have summarized a strength & conditioning research article in my own words to sound like a genius like those chemists do when they talk about nomenclatures, but I decided against it. Here's the research article's link, its a heck of a long read, so unless you are truly fascinated by exercise science or have a personal vested interest in the effects of stretching on "PERFORMANCE" don't even bother. It's not a glancer article.
NSCA - CSCS
11-29-2007, 08:51 AM
12-14-2007, 11:39 PM
I use to practice karate and my sensei honed in on the importance of stretching.. all that went out myear as soon as I finished. Now I am really appreciating the importance of it. Improved flexibility and less soreness allows me to train harder the next day, and that's why I do it. My schedule doesn't allow me to slack and take too many days off just because I'm a bit sore.
Those who mentioned the foam roller - it is so painful, especially on the sides of your legs, but doing it consistently and often makes it more manageable.. I grit my teeth and force it to roll on the toughest parts.. no pain no gain, lol
12-15-2007, 09:53 AM
My massage therapist informed me that she recently learned that it takes a good stretch and to hold it for two minutes for a good release. Not cold obviously.
Amor Est Vitae Essentia,
12-15-2007, 10:01 AM
I never stretch before I workout... I believe my muscles are right when I get to then (unless I am injured or feeling stiff).
I stretch about 3-5 hours afterwards.
12-15-2007, 04:46 PM
01-04-2008, 02:16 PM
I don't think there has ever been a study showing that stretching before exercise is beneficial in any way. But there are studies out there that show it is beneficial to stretch after exercise.
02-01-2008, 04:57 PM
Believe it or not, hard stretching afterwards helped me get through my last plateau as I hadn't been doing it up until then..
03-07-2008, 07:51 PM
over strecthing is my biggest problem. I used to strecth 3-4 times a day for 45 minutes. I now have incredible flexibility but a bad right hammy that wont heal. For athletes perfect hamstring flexibility is defined as being able to touch ure toes. I have gone far beyond that and i think im just gonna let it heal and stop strecthing for a while.
03-07-2008, 07:55 PM
06-15-2008, 02:58 PM
I never stretch. I can see the point if you're stiff as ****, but I'm still able to put both my legs behind my neck and stretch my hamstrings standing from a plateau and touching the ground, so I reckon I don't need them. Also I think that if you're too flexible, you could increase the risk of injury by loosing some of your stability. Can't really prove that though.
07-28-2008, 12:14 PM
It is funny that people who are flexible will tell you not to stretch before you workout. If i don't stretch my groin, hams and hip flexors before i squat i am not going to get much acomplished. If i don't stretch my hip flexors before benching my arch is going to suffer. If i don't stretch my hams before i deadlift my back hurts a little.
Some of us who are a little older, a little bigger, and a little more beat up need to stretch just to lift.
10-16-2008, 10:38 PM
10-24-2008, 11:41 AM
After injuring my hamstring last winter i never static strecth at night or before workouts, only after. Also i will never touch a weight unless i go through 20-30 minutes of activation excercises, dynamic strecthing and foam roller.
10-24-2008, 11:47 AM
Static stretches are a must post-training, especially when done in an extreme fashion. This helps to increase the flexibility of the fascia and increases the level of microtrauma, which leads to more hypertrophy.
M.Ed. Ex Phys
10-24-2008, 02:51 PM
10-24-2008, 02:53 PM
10-31-2008, 02:56 PM
I use to never strech for over 2.5 years. Then I started getting horrible back pain. I found out i was due to tight hamstrings, and hips. I started stretching every night, and my back pain has vanished. I also started stretching my calves, and they have grown more in the last two months, than the last 2 years. MArk
12-17-2008, 07:10 PM
I do stretching at the end of my workouts, only at the beginning if its dynamic. More of the extreme style of stretching... hold it with weight for 45-60 seconds at the end of your workout on that muscle group.
02-17-2009, 03:02 PM
I only stretch after warmup sets and inbetween sets. I do martial arts, but letting the ligaments and tendons stretch inbetween sets adds to my hypertrophy and keeping most of my flexibility (which was never the best due to genetics)
04-30-2009, 12:57 PM
its not good to stretch the muscle you are training that day, it takes away explosive power.. you should always warm up with weights tho to get your "blood pumping".. but it is very healthy and very beneficial to stretch that muscle on a non training day.
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