Stretching? You are doing it wrong...

[edwardmlafave]

Good info about stretching! Will do more and longer doing it now!

[SaunaRedux]

does anyone have like a set routine on stretching? I know how to stretch each muscle but im sure theres a regime to go with it.

[MitchyDee]

Nice thread, thank you good sir.

[whappend12]

I agree that you should stretch, but I tend to stretch in my warm up sets, kind of wiggle in the squat, like Mike o'hearn says. Good post. Everone's body is different but I personally believe warming up is essential.

Stretching on rest days is good too... gets blood rushing to the muscles.

[Jazzfreak123]

Usually do a half hour of dynamic stretches and some short static stretching before working out. Have always wanted to be able to do the splits but have never been able to commit to it long enough. You have to enjoy pain lol.

You should stretxh for them Trust me, once you get them it's so awesome. I feel like such a badass until one of the damn contortionist gymnasts come around -_-

[wereireland]

I used to stretch a lot. Every day after working out. Then i stopped because of time. MY muscles lost their flexibility and now i have a grade 2 tear in my hip flexor. Go figure.

[legdaybestday]

I disagree. Take a look at the current research evidence:

"All the stretching protocols significantly reduced the number of repetitions (SS: 20.8%, p < 0.001; BS: 17.8%, p = 0.01; PNF: 22.7%, p < 0.001) and total volume (SS: 20.4%, p < 0.001; BS: 17.9%, p = 0.01; PNF: 22.4%, p < 0.001) when compared with NS. The results from this study suggest that, to avoid a decrease in both the number of repetitions and total volume, stretching exercises should not be performed before a resistance training session. Additionally, strength-trained individuals may experience reduced maximal dynamic strength after PNF stretching." http://www.ncbi.nlm.nih.gov/pubmed/22914099"

I'd advise you to not take people's word as fact before checking out the scientific data on the matter.

Is this evidence directed at only static-stretching prior to working out or just stretching in general? As an athlete I've always found it best to do some dynamic stretching before exercising, particularly for legs. I'm also confident in saying that every single professional athlete will warm up with dynamic stretches prior to exercising. If I don't warm up and do dynamic stretching before a big leg day, I won't have a big leg day.

[IbsAtTheGym]

eeek i never stretch!

[NIMOHOSTCO]

Really really nice post gives lots of information

[WatsonS90]

Good thread, repped OP.

I've got legs tomorrow, squats is my first exercise, and as you can see from my sig my squat is sucking ass big time!

I'm going to stretch out properly for longer than the 10 seconds I've been doing, lol, hamstrings, quads, hip rotators and see how I go, I'm having trouble going below parallel.

[den4is]

Yeah that's actually true, good job, you wrote it good.

[MatthewJoseph]

Great info. Good to know!!

[kanko]

I'm confused i have giant freaking long arms,legs hands everything i want to stretch everyday its hard for me to squat ATG at 6'11 so does it help me to improve my squats so i can squat deeper?

[rayada]

Great thread, would be good to have some examples of exercises too.

[SlayerEnraged]

Although it's unlikely, studies have some doing static stretches(non body moving stretches) before lifting can cause injury. If you reach your arm across your body(chest stretch) right before bench pressing, you're more likely to get injured. Dynamic stretching( body moving stretches) have been proven to prevent injury, and increase performance by loosening up tight muscles. Static stretching is great for improving flexibility but should be done AFTER a workout.

[XCRunner9]

I'm confused i have giant freaking long arms,legs hands everything i want to stretch everyday its hard for me to squat ATG at 6'11 so does it help me to improve my squats so i can squat deeper?

That's what I've heard. It helps with preventing injuries in the hip when squatting because your hips will be able to extend farther, so you'll be able to squat ATG.

[ivan9606]

i really need flexibility i am going to start a routine for this. so for example.

5 minutes streching legs, 5 minutes streching back and 5 minutes streching hips. thats all for a day? 5 minutes for each part i want to flex?
and repeat for 3+ time a week?

[ariton1]

I'm stretching for 30-60 mins every day so I guess I'm fine. It has helped me with lifting and my flexibility. I always suggest stretching to everyone.

[steve9009]

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

[XCRunner9]

^ Agreed. Hip flexibiilty has helped my hips feel less sore while running.

[Catabolics]

A m8 of mine tried to stretch every muscle in his body at once - he went into shock and died seconds later.

[PandApocalypse]

I used to only do static stretches because our coach told us that jerking would cause us to pull something. Then I read something on here about static and dynamic stretches so I started incorporating dynamic stretches before my lifts and runs. I can't say that my lifts dramatically improved but I got cramps in my legs a lot less often, especially when benching heavy.

[XCRunner9]

A m8 of mine tried to stretch every muscle in his body at once - he went into shock and died seconds later.

How is that possible?

[NaturalFTW]

according to the picture my femoral head/neck area has been killing me when i do squats and other things. Help me out brahs need some stretches or any other solution

[zoidyberg]

this actually has relevance. cheers. repped.

[Ensix]

according to the picture my femoral head/neck area has been killing me when i do squats and other things. Help me out brahs need some stretches or any other solution

http://www.sensational-yoga-poses.co...stretches.html

[Catabolics]

How is that possible?

Too much creatine i think

[ShyGuyx]

...

[NaturalFTW]

http://www.sensational-yoga-poses.co...stretches.html

ty men

[giggitygoo202]

.....