Stretching? You are doing it wrong...

[Simbahhh]

This is a great thread. I do gymnastics along with football and all the other sports and we're required to stretch a lot. I have my splits now because of how much we stretch

[HarrySImonis]

Great post, I used to do stretches a lot however I have recently stopped. Definitely going to be starting again!

[AnthonyRomano7]

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.

dynamic stretches are supposed to be the best

[AestheticProne]

Check me out youtube.com/channel/UCh0mVG9ieMb_ocqslP5A8PA

[Criz98]

Strer hing always helps prevents injury

[slayit]

Light cardio for 10 min followed by 15 min of stretching (specifically the area im hitting that day) has worked wonders for me. My rotator cuffs are a lot happier now.

[FD1997]

Light cardio for 10 min followed by 15 min of stretching (specifically the area im hitting that day) has worked wonders for me. My rotator cuffs are a lot happier now.

What stretching do you do for your rotator cuffs?

[vertjump77]

Nice post, i really want to start doing my stretching program consistently

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.

[Criz98]

Good informative thread 👍🏼

[crackbam]

Indeed it's good but seriously so boring for me..

[JJones5]

Good informative thread ����

I'll second that.

[Cosko9]

'stretches' is what gets you injured, wtf. You asked a gynnast? They're supposed to be flexible. If your bodybuilding or powerlifting, you are not supposed to be flexible. If you want to warm up before you lift, either do cardio or simply get it in your warm up lifts. https://www.bu.edu/today/2015/stretc...e-not-so-fast/ all the people I see doing stupid stretches before a workout have the same physique and its not a good one. If you want to get in shape for a sport, sure flexibility is smart but if you just want to lift weights for yourself, warm up sets are enough. If you get injured, it's your form. Stretches make your body loose which is not a good thing because you can push your muscles passed what they're suppose to be pushed which is how you get injured and pull something.

[loverfitness1]

Thanks for the tips.

[Budaan]

No-one is going to read this but, Shaolin stretches are very helpful for flexibility.

[brian2548]

Another set of mobility stretches hip,shoulder,ankle,back,calves,etc...

http://www.allthingsgym.com/mobility101/

[deeks5443]

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.

This is absolute blasphomy. In no way should a partner be pushing you beyong your limits in stretching. Stretching is not supposed to hurt or does not need to be done for a certain amount of time (up to 5 3-mins per exercise??) to see permenant results. Regardless of the quality of the rest of the info, the portion alone right there is nonsense.

[adieladawie]

That's cool of you for sharing...

[JJ213]

good threat!

[malekissocool]

Another set of mobility stretches hip,shoulder,ankle,back,calves,etc...

Thanks man! Repped

[Mutant1312]

Very good thread !

It's the most important thing before starting to work your ass off - STRETCH !
That way you won't get injured and you will can push your body to your maximum through the workout.

+REPPED

[mohabali911]

what are some nice stretches for all body parts

[cgenius80]

Good to know. I'm doing it wrong, time yo improve.
I'm usually done stretching by the 1 minute mark.

[Sw0lyP0ly]

I saw some article recently that said stretching makes you weaker and more injury prone(srs). Being lazy as I am, I found a new excuse to stop stretching before exercises. Haven't had injuries yet, so maybe it's true. Or I'm just lucky so far.

[Praveen011]

That's really very much full of information.. Really liked it

[wanda0123456]

I am a new member. What's in the new, please introduce me.

[sav800]

who stretches

[Thomaz90]

I always stretch each morning. It will give you a better posture.

[nirmalkant]

Nice information shared here. Its very essential to understand doing it right way not only for beginners but experience guys as well coz they keep doing same old mistakes.

[Chodelkin]

Thank You!

[BoB0Tiller]

oh the pain when I don't stretch...