How long do you spend stretching, when, how, and why?

[peterm28]

How long do you spend stretching, when (such as only before, before and after, or only after your lifts), how (what stretches do you do) and why?

(I am just curious. At the moment I haven't been doing much programmed stretching)

[WolfRose7]

I don't.

I have no stretching specific goals, and therefore no reason to stretch

[Heisman2]

I do dynamic stretching movements prior to squatting. That's the only stretching I do. I'm not flexible but I don't see a need to be. If I had a convincing reason to become more flexible I would work on it.

[Hutrapper]

I see a sport chiro/ muscle guy every so often. I was complaining about my lack of hip and hamstring flexibility. He said if it wasn't negatively impacting my life, why worry about it? Dude had a point. I can squat low enough, so I stopped caring as much about it.

I do stretch chest and shoulders a lot though.

[air2fakie]

Dynamic shoulder and chest stretching before workout. Static shoulder, chest, tricep, bicep and back stretching after each muscle group is done in a workout, and again after entire workout.

Because that’s what works best for me.

[LFAesthetics]

dynamic stretching and warm up sets, but I don't static stretch after. If something feels tight I'll maybe do some half ass stretching, but I don't objectively try to be more flexible, I feel like i'm already more flexible than most of humanity, being a contortionist isn't a life goal

[Tommy W.]

Over stretching a cold muscle is dangerous. If you have the need to stretch do it after being warmed up. Bob Anderson’s book written long ago is still one of the best ever. Personally, just full ROM when training and using a warm up set before working sets is a sub for stretching anymore however that is a personal choice.

[jk202]

Zero minutes

Warm up with contractions

[WolfRose7]

Dynamic shoulder and chest stretching before workout. Static shoulder, chest, tricep, bicep and back stretching after each muscle group is done in a workout, and again after entire workout.

Because that’s what works best for me.

How do you mean works? What does it do that helps your goals

[radrd]

A few minutes of light cardio and dynamic stretching before I lift. Five to ten minutes of easy static stretching at the end. One day a week I'll do about 30 minutes of yoga and/or static stretching. Feels good.

Occasionally I'll throw in some foam rolling and/or mobility work, but I've found regular stretching is generally enough. I do take care not to overstretch. I want to maintain flexibility, but I'm not trying to make any stretching gains.

[paulinkansas]

I'm reading this thread while I'm stretching my arms and twisting my back right to left. It's Pull day.

[air2fakie]

How do you mean works? What does it do that helps your goals

I didn’t say I was trying to achieve a specific stretching goal.
For example, at some point years ago my biceps started locking up after workouts when in certain positions. I started static stretching after and haven’t the problem since.

I never used to stretch but over the years I’ve added a few minutes before and after incrementally whether to stop certain aches, tightening or due to certain injuries/issues, etc.

Works for me. If you have no need to stretch, don’t.

[doza808]

dynamic stretching before and static stretches after. Both about 15 min each.

[WolfRose7]

I didn’t say I was trying to achieve a specific stretching goal.
For example, at some point years ago my biceps started locking up after workouts when in certain positions. I started static stretching after and haven’t the problem since.

I never used to stretch but over the years I’ve added a few minutes before and after incrementally whether to stop certain aches, tightening or due to certain injuries/issues, etc.

Works for me. If you have no need to stretch, don’t.

I didn't think you were. Was just curious what you got out of it and how you evaluated it's effectiveness

[sowilson]

I'm less flexible than I want to be so I spend 5-10 minutes at the end of my workout stretching. I also do a dynamic warm-up before working out.

[air2fakie]

I didn't think you were. Was just curious what you got out of it and how you evaluated it's effectiveness

Got it - in summary, helps as you start to get older.

[Xpiro]

I’m cry-laughing, I just remembered when I overheard a trainer telling his client that his muscles won’t grow if he doesn’t stretch. Then proceeded to teach him how to squat, instructing him to raise his head and look up at the ceiling to keep his chest up.

Anyway I do some dynamic/mobility stuff before a session, some foam rolling before (and after on legs), and stretch my hams throughout the day. But I’m chronically tight and achy with other intermittent injuries so it helps as much as it can.

[TheShadowMan]

I try and stretch as many muscles as I can before lifting, I find it prepares me, and improves my ability to do those lifts. I'm getting older too, so I don't want to lose my flexibility or increase possible injuries during a session.

[9863]

I’m cry-laughing, I just remembered when I overheard a trainer telling his client that his muscles won’t grow if he doesn’t stretch. Then proceeded to teach him how to squat, instructing him to raise his head and look up at the ceiling to keep his chest up.

Lmfao

I never do static stretching before/after an exercise, closest I get to stretching is dynamic via warm up sets.
As others have said, not much point unless you need to focus on mobility issues.

[RandyArmand]

I stretch every evening for about 10 minutes - About two hours after my resistance training. I always target the same muscles: Hamstrings, Hip Flexors, Calves, Shoulders, and Neck. I've been slowly mixing Yoga type work into my routine.

After an injury last December, I was forced to lay up for a few months. In that short amount of time, my muscles became very tight and tense. Odd aches I'd never experienced before began to creep up on me. After my doctor cleared me, I began stretching daily. Those pains have since gone away.

Are you guys aware of what Altered Reciprocal Inhibition is?