stretching unnecessary?

[Footballa_19]

Recent research has shown a direct correlation between flexibility and muscle strength as well as recovery. A well stretched muscle circulates better, allowing the muscle to contract and recover more efficiently. Don't take an hour to stretch, but 5-10 mins before intense exercise will only help you. I also stretch between sets sometimes like stretching my chest inbetween bench press sets for 5 secs. Stretching can also be defined by a lot of different movements. for instance, a dynamic stretch like lunge jumps can supplements a hip extension/flexion static stretch. I still warm up by running/burpees/pushups before doing light static stretching. Never stretch cold muscle.


This is a pretty easy link- http://www.livestrong.com/article/26...muscle-growth/

[DeadliftDOMS]

[QUOTE=IAVA31;1003018683]Why do people believe that foam rolling stretches the tissues being compressed. This is a very unusual thought as there is typically no change in joint position or alteration in the fascial chain connective system that attaches to that structure. Take the IT band, for instance. To stretch it, you have to straighten your knee, abduct, lightly flex and internally rotate the hips. In this position, applying foam rolling doesn’t actually produce any further change in length to the band.
[QUOTE=IAVA31;1003018683]Why do people believe that foam rolling stretches the tissues being compressed. This is a very unusual thought as there is typically no change in joint position or alteration in the fascial chain connective system that attaches to that structure. Take the IT band, for instance. To stretch it, you have to straighten your knee, abduct, lightly flex and internally rotate the hips. In this position, applying foam rolling doesn’t actually produce any further change in length to the band.
Thanks for the reps man!...foam rolling doesn't so much stretch as much as it takes the hypertonicity out of the muscle much like going to a masseuse does...I personally didn't think much of foam rolling and doubted its effect would do much of anything until I gave it a serious try( over two weeks) and now I'm a believer. It's allowed me to recover a little faster from workouts when done consistently and has def taken my tight muscles and allowed them to relaxe...I personally am not a fan of any static or active stretching after a workout when (sore) because I believe stretching will only tear at the muscle fibers more..the foam rolling has been a way to get blood to the muscle and lengthen it while recovering for me. One thing I noticed you said is lightly flex.. From trying this now many times I've found that flexing while rolling will not do much of anything and can actually make matters worse...at least for me I've found that totally relaxing the muscle while rolling has the greatest effect. ive had to come up with differant position to do so rather than the traditional ones. I can actually feel the muscle go from having a tight knot in it to being lose when doing so.

[Retardo-pex]

Why do people believe that foam rolling stretches the tissues being compressed. This is a very unusual thought as there is typically no change in joint position or alteration in the fascial chain connective system that attaches to that structure. Take the IT band, for instance. To stretch it, you have to straighten your knee, abduct, lightly flex and internally rotate the hips. In this position, applying foam rolling doesn’t actually produce any further change in length to the band.

Anyway, I stretch every now and then. Usually a little active stretching before getting down to business.

Not to nitpick but if you take a rubber band and pin both sides down then slide an eraser under it the band is still being stretched to some extent, even if its not an extreme.

[CookAndrewB]

OP,

Studies aside, what makes you feel better? Beyond the flexibility to properly complete a movement (squat, for instance) with safe form and a reasonable ROM, there really is no NEED to stretch from a performance standpoint. If a powerlifter can hit depth, does he also need to be able to lick the back of his own knees? If he can, does it matter?

Personally, I find that a good dynamic warm up and a little stretching during my first few sets helps me feel the best. I would love to say I always cool down with some stretching, but I don't and it has never seemed to matter much. So I would say to play around with it a bit and see what works for you.

[Footballa_19]

OP,



Personally, I find that a good dynamic warm up and a little stretching during my first few sets helps me feel the best. I would love to say I always cool down with some stretching, but I don't and it has never seemed to matter much. So I would say to play around with it a bit and see what works for you.

Repped this, honest and realistic points made.

[IAVA31]

Not to nitpick but if you take a rubber band and pin both sides down then slide an eraser under it the band is still being stretched to some extent, even if its not an extreme.

This is my last derailment of this thread, I promise. However, using low level math and the pythagorean theorem, the actual lengthening from foam rolling would be roughly 0.1% of the overall length with respect to my previous example. It is great for its intended purpose of "myofascial release", just not much as a stretch.