Stretching? You are doing it wrong...

[drewkocak]

Would a very light warmup with weights count as a stretch?

If you focus on range of motion, I would say yes.

Also, stretching REAAAAAAAAALLY helped me on squats. I used to barely hit parallel just cause I'm not the most flexible guy. Stretching by bending my knees to the point where my butt was a** to the grass, feet flat on the ground, and bouncing up and down from that position to around parallel and back down to the grass (i hope that makes sense, in other words I sit at the bottom of a squat and bounce up and down from there) a few times really gets my hips loose and allows me to get really deep on squats.

[andrewjohn1317]

I am really grateful for your guide,,,

i liked it and thanks for this advice.i will help me to work well during my office time i will we thankful to you.


Thanks for these info's....it's great..

[JERWlN]

as the hodgetwins once said - you don't want to go into the gym creampie'ing everything - take it nice and slow with some foreplay action..

I always stretch for atleast 10-20 mins before starting to get into my usual routine, why?
- better pump.
- injury prevention

esp on shoulder day, you don't want to phuck up your rotator cuffs..

[jellyayer]

as the hodgetwins once said - you don't want to go into the gym creampie'ing everything - take it nice and slow with some foreplay action..

I always stretch for atleast 10-20 mins before starting to get into my usual routine, why?
- better pump.
- injury prevention

esp on shoulder day, you don't want to phuck up your rotator cuffs..

I've never been too into the stretching, but then again I never go super heavy. I do always make sure to do a warmup set (or two, when it comes to squats).

[lemonserpent]

I personally don't stretch before my workouts but highly recommend stretching post workout when the blood volume is high in and around the muscles. This promotes stretching of the fascia which will promote muscle growth because the fascia will no longer be compressing the muscle.

[ibbobaba]

Hello friends iam 17 years old and want to increase d size of my arms so can anyone suggest me workout and diet as i liive in India

[Sniffogainer]

brommers hindabuilding

[MarkoKol]

great advice

[mochimario]

I thought stretching reduced gains
Especially static stretching.
I only stretch lightly after runs to maximise gains and recovery

[doubleapril]

could't agree more.

[New2thisSite]

Thx!

What are your favorite stretch from this website?



Start with your worst body part (ie : hamstring) and focus only on this. Add other muscles as you get used to your stretching routine. You have to start somewhere



30 sec stretch is really common. I study kinesiology and my teachers tell us there is no difference between 15 s stretch, 30s stretch or 60 s stretch. I guess they just never tried to srsly improve the flexibility of someone.

i have been stretching for over a month, diffrent position (legs,arms) and each position i make lasts atleast 10-20 seconds, are you saying that i havnt really made gains? and i should focus on just one move for 3-5 minutes?

[TBoneBrah]

I do a quad stretch where I kneel down, then lay back over my feet. From there I can't get up so basically have to endure it for a few minutes until I can roll out of it. Not reccommeding this stretch, its probably bad for your knees, but its just my tuppence worth.

~TBoneBrah

[edwardjiang7]

This is a very good thread. Thanks for the information.

[Xempes]

Goddamn, I haven't stretched in over a year lmao

[MoeKhalil122201]

Needed to know this haha, thank you.

[PTJAY1900]

Awesome post!

[Paulos20]

This was very helpful.

[anuragray006]

Stretching is definitely important. Yoga, Taichi and other stretching exercises improves muscle flexibility and moreover it is said bodybuilding makes your muscle stiff so it is extremely important to do srtretching to avoid unnecessary injury.

[anuragray006]

Awesome post..thanks

[Fancy190]

I was speaking with a gymnast and I learned many things.


If you are not stretching...you are doing it wrong :
It is important to improve the flexibility of tight muscles for :
-Injury prevention
-More efficient position, especially for squat
-Better posture

If you dont stretch regularly...you are doing it wrong :
Stretching is like muscle building. Frequency is the key. Flexibility gains are temporary (like the pump after a training) and it takes time, practice and patience to see permanent gains.
For optimal flexibility gains, stretch :
-Once or twice a day
-More than 3x a week
-For at least 2-3 months

If you stretch for ~1 minute or less...you are doing it wrong :
During the first 1-2 minutes of stretching, your muscles are resisting. In other words, it takes at least 1 minute to start stretching the muscles fibers.
To get permanent results :
-Stretch for 3-5 minutes NON-STOP
-Increased the pressure on the stretched muscles over this time. Ask a partner to push on you or use your own bodyweight to apply more and more pressure.



Quick recipe to success :
-Stretch
-1 or 2x a day
-3 to 7 day a week
-Stretch for 3-5 minutes NON-STOP
-Slowly increase the tension


If you have flexibility issue for certain exercises (especially for squat), stretching as a part of your warm up might improve your form. Tight hip external rotators, quads and adductors are common among lifters and it can cause excessive leaning and/or buttwink. Look out for hips opening stretching if you have this problem. Tight pectoral muscle and poor scapular mobility can hinder your presses (flat and over head).



Stretching a muscle for 3-5 minutes might seem time consuming for some of you. Here is a simple tips : pick 2-3 muscles that really need better flexibility. Example : quads, hip external rotators and adductor for a better squat position. Focus on them until you see permanent gains, then focus on another body parts.

Great info, thanks bro!!!

[apipony]

It is great post, i learnt a lot...sometimes i hurt myself when doing gym.

[gnidliubydob58]

I don't stretch expect my legs a bit.

[FutureAesthetic]

saved the link to this

thanks =)

[johncena596]

Never stretched in my life, never will stretch, waste of time.

[workinithard]

really need to start this

[skinnyphs]

I stretch for hip flexibility also it's improve my box jump by 10 inches

[akirillychev]

I need to get on this.. I need find some good stretches that will work for me and that I could do great thread

[karrling]

I was speaking with a gymnast and I learned many things.


If you are not stretching...you are doing it wrong :
It is important to improve the flexibility of tight muscles for :
-Injury prevention
-More efficient position, especially for squat
-Better posture

If you dont stretch regularly...you are doing it wrong :
Stretching is like muscle building. Frequency is the key. Flexibility gains are temporary (like the pump after a training) and it takes time, practice and patience to see permanent gains.
For optimal flexibility gains, stretch :
-Once or twice a day
-More than 3x a week
-For at least 2-3 months

If you stretch for ~1 minute or less...you are doing it wrong :
During the first 1-2 minutes of stretching, your muscles are resisting. In other words, it takes at least 1 minute to start stretching the muscles fibers.
To get permanent results :
-Stretch for 3-5 minutes NON-STOP
-Increased the pressure on the stretched muscles over this time. Ask a partner to push on you or use your own bodyweight to apply more and more pressure.



Quick recipe to success :
-Stretch
-1 or 2x a day
-3 to 7 day a week
-Stretch for 3-5 minutes NON-STOP
-Slowly increase the tension


If you have flexibility issue for certain exercises (especially for squat), stretching as a part of your warm up might improve your form. Tight hip external rotators, quads and adductors are common among lifters and it can cause excessive leaning and/or buttwink. Look out for hips opening stretching if you have this problem. Tight pectoral muscle and poor scapular mobility can hinder your presses (flat and over head).



Stretching a muscle for 3-5 minutes might seem time consuming for some of you. Here is a simple tips : pick 2-3 muscles that really need better flexibility. Example : quads, hip external rotators and adductor for a better squat position. Focus on them until you see permanent gains, then focus on another body parts.

I will say, although stretching is extremely important, studies have been done proving that (in most cases) stretching before workouts and performances does not enhance your workout, but actually stunts your performance. Dynamic is better before workouts and activities, longer stretching should be done to relax and after activity.

[FrostbiteFitnes]

i agree on the stretching

[Frodoh]

thanks!