hey guys im looking for a great stretch routine to do on my off day. i remember last time i bulked up it was limiting my movements and was getting injured allot, so this time i want to make sure i dedicate a hole day to just stretching. anyways you guys have any routines i can follow? is yoga something i should be looking into doing that day or is regular stretching what im looking for? thanks for the help guys.
You could try yoga or pilates or a stretch class type thing.
Otherwise, just select a stretch for each body-part and do 2 reps each, holding the stretch for 20-30 seconds. For tighter/less flexible body-parts, do 1-2 exercises/more sets. Start from feet up, finishing with a neck stretch. Stretching sessions should only take ~20 minutes.
Your muscle should be warm before stretching; otherwise you risk damaging ligaments and tendons.
However, instead of devoting a whole day to stretching, why not do 5-10 minutes stretching after your resistance sessions (or that night after a hot shower) or the specific body-part that you worked. You would actually get a lot more benefit re flexibility and decreasing risk of injury out of that than stretching only once a week. Stretching daily is a good habit to get into.
