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  1. #61
    Physiotherapist Fresch's Avatar
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    Originally Posted by Saintsqc View Post
    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 was made a sticky, and hence given god-like status, when it is basically a case of "I've got a mate who told me.."

    A little bit of scientific rigour would not go astray here
    The science is out there!
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  2. #62
    Registered User edwardmlafave's Avatar
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    Good info about stretching! Will do more and longer doing it now!
    Beginning to build my body.
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  3. #63
    Registered User SaunaRedux's Avatar
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    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.
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  4. #64
    Registered User MitchyDee's Avatar
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    Nice thread, thank you good sir.
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  5. #65
    100% triglycerides whappend12's Avatar
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    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.
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  6. #66
    Registered User Jazzfreak123's Avatar
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    Originally Posted by sgttom View Post
    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 -_-
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  7. #67
    Un-Aesthetic Diabetic wereireland's Avatar
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    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.
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  8. #68
    Registered User legdaybestday's Avatar
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    Originally Posted by alan aragon View Post
    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.
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  9. #69
    Registered User IbsAtTheGym's Avatar
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    f

    eeek i never stretch!
    http://www.youtube.com/user/IbsAtTheGym
    Watch my stupid videos ;)
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  10. #70
    Registered User NIMOHOSTCO's Avatar
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    Really really nice post gives lots of information
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  11. #71
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    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.
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  12. #72
    Registered User den4is's Avatar
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    Yeah that's actually true, good job, you wrote it good.
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  13. #73
    Registered User MatthewJoseph's Avatar
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    Great info. Good to know!!
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  14. #74
    Registered User kanko's Avatar
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    Thumbs up

    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?
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  15. #75
    Registered User rayada's Avatar
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    Great thread, would be good to have some examples of exercises too.
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  16. #76
    Registered User SlayerEnraged's Avatar
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    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.
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  17. #77
    Registered User XCRunner9's Avatar
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    Originally Posted by kanko View Post
    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.
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  18. #78
    Registered User ivan9606's Avatar
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    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?
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  19. #79
    Registered User ariton1's Avatar
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    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.
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  20. #80
    Registered User steve9009's Avatar
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    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
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  21. #81
    Registered User XCRunner9's Avatar
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    ^ Agreed. Hip flexibiilty has helped my hips feel less sore while running.
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  22. #82
    Registered User Catabolics's Avatar
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    A m8 of mine tried to stretch every muscle in his body at once - he went into shock and died seconds later.
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  23. #83
    Registered User PandApocalypse's Avatar
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    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.
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  24. #84
    Registered User XCRunner9's Avatar
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    Originally Posted by Catabolics View Post
    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?
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  25. #85
    Maple Syrup Brah NaturalFTW's Avatar
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    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

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  26. #86
    Registered User zoidyberg's Avatar
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    this actually has relevance. cheers. repped.
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    Registered User Ensix's Avatar
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    Originally Posted by NaturalFTW View Post
    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
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  28. #88
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    Originally Posted by XCRunner9 View Post
    How is that possible?
    Too much creatine i think
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  29. #89
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    ...
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    Maple Syrup Brah NaturalFTW's Avatar
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    ty men
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    RIP Bill Starr
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