Do you stretch?

[FresnoBeeDude]

A poll I have always wanted to post at my gyms. After talking to different personal trainers/gym employees, I am curious as to if/when/how people stretch.

Do you stretch before and/or after weight training, or not at all.

For those that stretch, do you have certain stretches performed? Is there a book/website geared towards weight trainers? I bought some books recently, and lists "sport specific" stretches, but none list bodybuilding.

Also, for those that stretch. If you do a full body workout, when do you perform individual stretches? All at once, or stretch the muscle prior to using.

Lastly, how much time do you set aside for stretching.

I know about static stretching, etc. I know about the different types, that isn't my question

[dirkwright]

I believe stretching is just as important as resistance training and equal time should be spent doing both. I have read that a good workout is 20 minutes each of cardio, resistance training, and stretching.

[HughDp]

I stretch for about 10 minutes before workouts and 5 minutes afterwards but I must admit I don't follow any pattern or recognised stretching regime.

I just try to slowly stretch all the muscles and loosen them up.

I pay particular attention to my lower back as too many years of bad posture at the computer screen has left me with lower back niggles.

[redweston]

not like I know I should !

keeponpumpin!- red

[JonnyStead]

Well, I never stretch cold muscle. The first thing I do is take a 5 - 10 min run on the treadmill and get loose then I do some mild stretching prior to the big compound movements / exercises -

Personally I dont do much afterwards -

[Most Muscular]

there wasn't a choice for "during"...

I typically stretch my muscles duing my workout between sets as they are warming up.

nuff said...

[Tvols]

only before working out.

[dizzay20]

full body stretch for about 3 - 5 sec each muscle before workout. Offdays i might go 30 sec stretch each muscle.

[Arlecchino]

Yes. Stretching (light) pre-workout to ensure that I can move efficiently through a full ROM easily. Heavy stretching later, either post-workout or duing an active recovery training session.

Pre-workout stretching consists of light, dynamic stretching, and possibly light static stretching. Heavy stretching usually consists of both plus some sort of isometric stretching and/or PNF.

[dkemano42]

I always do my stretching at night in front of the tv for about 30 minutes. I mostly do lower body, back and shoulders.

DK

[Israelz71]

I always stretch, before and after, especially if I'm lifting heavy. Luckily, the only time I've gotten injured, was doing sit ups, when I didn't do some basic stretching....I just jumped right into it, and pulled an abdominal muscle, which still hasn't healed properly, this has been 5 yrs after the fact.

[dirkwright]

I have read that stretching + resistance training will increase muscle strength more than resistance training on it's own. I don't have any studies to share though.

[aneas]

there wasn't a choice for "during"...

I typically stretch my muscles duing my workout between sets as they are warming up.

nuff said...

Same.

[BrotherWolf]

never stretch cold muscles.. I do it after or during when I remember or feel like it

[dbx]

Yes. Stretching (light) pre-workout to ensure that I can move efficiently through a full ROM easily. Heavy stretching later, either post-workout or duing an active recovery training session.

Pre-workout stretching consists of light, dynamic stretching, and possibly light static stretching. Heavy stretching usually consists of both plus some sort of isometric stretching and/or PNF.

^^^^^^^^^^^

[kimm4]

there wasn't a choice for "during"...

I typically stretch my muscles duing my workout between sets as they are warming up.

nuff said...

Yes, I do this too!^^

[DougL]

I warm up with one of the cardio machines for 10-15 minutes until I start to sweat. Then I always do my first sets of the morning very light with more of a streching function then lifting. Slow and easy. By then I am good and loose.

since surfing is my passion outside of the gym then it is imperitive I stay limber. I do a full body stretch at least three times a week at the end of the workout with the emphasis on twisting my torso with arms upstretched then down to the floor and behind me.

[dirkwright]

I wanted to add that I stretch a lot. I stretch before bed, and I'll get up in the middle of the night to stretch as well. It helps me relax so I can sleep better. My muscles get tight at night and that wakes me up sometimes.

[namtrag]

I can't figure out how come everyone who has posted said they stretch, when 12 people said they didn't in the poll (me included).

I have every intention of starting to stretch but just have never had the discipline to get to the gym 15-20 min earlier to do so.

They are all afraid to post and admit they don't stretch.

Come on non-stretchers, man up and post.

[V-Robb]

Hi, my name's Rob and I'm a non-stretcher. IF I were to do some stretching, it would be after lifting, not before. I have read studies that say heavy stretching that opens up the joints can be contraindicated before lifting. Afterwards would seem more logical to me.

I do my warmups/muscle stretches with the same exercise I'm going to rep with, just lower weight to get the blood flowing, joints warm and lubed, etc... I'll do 3-4 low weight sets before hitting the full failure weight. As Vinnie Galanti points out, there are some concessions one must make once you hit Masters status!

[LyingSac]

there wasn't a choice for "during"...

I typically stretch my muscles duing my workout between sets as they are warming up.

nuff said...

i stretch during and after..........please update poll for an accurate assessment

[MrNismo]

I went to physical therapist about 8 years ago becauseI couldn't stand the pain I was having in both knees. Turned out that my hamstrings were wound up way to tight so I've focused on stretching since then and knees have improved drastically.

[JoelM05]

I stretch a lot. Before training, during training and multiple times throughout the week at home.

http://www.stretchaflex.com/index.php?pr=Home_Page

ARe we allowed to post links like this??

[dirkwright]

I stretch a lot. Before training, during training and multiple times throughout the week at home.

http://www.stretchaflex.com/index.php?pr=Home_Page

OMG!!! the SPLITS!!!! AAAAAAAHHHHHH!!!!!! the pain! the pain!!! make it stop!!!! <gggg>

[raz1875]

I never stretch...

Come to think of it I don't do a lot of
warm up sets either...got to be more
careful now in m old age.

[ExCompetitor]

I Always stretch after each w/o. 30-35 seconds at a time and repeat 3 times per muscle group worked. It`s almost mandatory,especially at our age to stretch.Not only to avoid injury but to keep the gains coming on a consistent basis.

[chodan9]

I don't stretch before ever, stretch lightly during the workout sometimes, rarely after. back in my MA days I stretched a lot, but I don't feel its needed as much for weight lifting

[Capnwilliam]

Before, after. About 5 minutes each. Always, unless I forget to.

Jim

[BergMuscle]

I also need an option that says "During". I often stretch between sets. I've read that stretching the muscle being worked (gentle stretch - not pulling or stressing) can help increase strength gains. So far it hasn't hurt me and most likely has helped.

[heatwave13]

I am a stretching fanatic. I stretch before and after each workout, particularly my lower back, legs, and shoulders.