Stretching? You are doing it wrong...

[Daviddzs]

Nice thread, thank you.

[piyu11]

Yeah if stretching for one to two minutes, it is wrong way. Muscles take 2-3 minutes to get stretched & over the time gives good results.

[KnockItOffBrah]

in for solid info..

[Thor56]

helped a ton!

[sphexius]

Ty for the advice

[dgyrfyu]

great post, i really want to start doing my stretching routine consistently but i never have the time, repped

[oncology12]

They will have you lock stock and done with there in a matter of seconds on the grounds that they concentrate on your little needs and know precisely what to do to minimize the time that you are in the holding up room and in the workplace.

[yunior32]

Great post!!!

[natalii]

Good thread!

[DakotaSwaveman]

Pre workout- 10 minutes dynamic stretching-(30 yd high knees, 30 yd butt kicks) + (jump rope) + (jumping jacks, toe touches) + pick one( treadmill, elliptical, or bike
2 hours after - 20 minutes static stretching

[Oirad77]

Thanks bro for posting this!

[Ocram95]

Quality post.

[Ronskie]

Thanks for posting

[kobi20]

good thread

[kobi20]

loosened up my hips with this info

[RainingBlood]

What does the OP think about the "stretch reflex"? I read from a few sources that stretches beyond 90 seconds are useless because the body begins resisting.

[Fresch]

What does the OP think about the "stretch reflex"? I read from a few sources that stretches beyond 90 seconds are useless because the body begins resisting.

Must be ignoring the effect of the Golgi Tendon Organ that causes the muscle to relax and increases the longer the stretch is held

[phish2000]

Can I also suggest yoga...hot yoga (Bikram) if possibe. Hot yoga will make body more limber/flexible. Yoga will up your game, no matter if you're an athlete or just someone who has a regular workout. Yoga will even up your game in the bedroom. Yoga is not just for chicks anymore...Google what famous athletes practice yoga to improve their game & life in general

[3rdKing]

I was that 30 second stretch guy untill I read this thread.
I will definitely take a good 3 minutes on each stretch tomorrow.

[RainingBlood]

Must be ignoring the effect of the Golgi Tendon Organ that causes the muscle to relax and increases the longer the stretch is held

go on...

[Fresch]

go on...

Sounds like you need to read from a few different sources...

[YoanaOrton]

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 post, congratz

[KingISO]

Good info

[Fitgurlz17]

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.

Thank you, that was very informing.

[AustinDoherty]

Should you stretch after each exercise or after your whole workout?

[BBSnet]

great post, i really want to start doing my stretching routine consistently but i never have the time, repped

[Billywillykilly]

when u say stretch 5 mins or more for it to be effective do you mean you have to do 1 specific stretch that long or all of your combined stretches?

[PhillipQ25]

As I read this I started stretching my hamstrings simply by putting them on a footstool and leaning forward. After what felt like a minute or so both of my feet started to fall asleep. I was not surprised since well I was stretching that area of my body for a long time. However after another minute or so they were really dead asleep and started to feel some discomfort/pain. Is this normal?

[Babol6]

Similar to me. I have weak hips, so I'm strengthening them by lifting (and gaining weight since I'm underweight) and I make sure to stretch and it makes my hip feel a lot better.

I suppose that stretching is a great thing. But best for it it is yoga. Really great thing.

[badackerhunter]

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.

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