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  1. #91
    Registered User giggitygoo202's Avatar
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    .....
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  2. #92
    Registered User Franswa's Avatar
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    interesting
    but i only stretch legs should i stretch other muscle groups
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  3. #93
    Registered User SlayerEnraged's Avatar
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    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?
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  4. #94
    Registered User charlston8's Avatar
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    Originally Posted by chicheto93 View Post
    Speaking from experience, stretching before workout has really helped me reduce sciatic pain in my lower back and right leg when doing atg squats. Let's get this stickied!
    i feel ya, im 18 and have f***ing sciatica and a bad knee and shoulders, what stretch/s do you use for sciatica?
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  5. #95
    Registered User 7evans's Avatar
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    how do I get more motivation to stretch? its one of my biggest flaws
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  6. #96
    Cutting Uxellodunon's Avatar
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    Your thread doesn't make a ****ing sense. You're doing it wrong? Really? .. Well I'm not.
    Whatever it takes.
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  7. #97
    The Beast! rokkyhun's Avatar
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    I hated stretching.. but right after reading this my idea about stretchings and all got changed!

    What kinds of stretchings should i perform?
    Should I stretch before working out?

    Thanks bro!
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  8. #98
    Registered User From10TillDeath's Avatar
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    Really helpfull.
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  9. #99
    Registered User booksindemand's Avatar
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    really?

    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.
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  10. #100
    Registered User Salamnder's Avatar
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    Great advice, i have injured myself b4. But i wont now thanks
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  11. #101
    Registered User Sigzor's Avatar
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    To be honest for the first whole year of lifting i have done, i have never stretched properly before a session
    and i think its finally starting to catch up with me as i've had a few little injuries here and there.

    If i could go back i think i would include a stretching routine into my warm up, so any people new to the gym and bodybuilding Etc, STRETCH
    and warm up properly because it will catch up with you if you don't do it right.
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  12. #102
    Registered User Faustusius's Avatar
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    It's awesome!Thanks!
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  13. #103
    ◢◤◢◤◢◤◢◤◢◤ Bensomore's Avatar
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    didn't really care about flexibility and stretching before...but after learning about stretching the muscle tissue and fascia hahah i dynamic stretch pre and static stretch post workout

    ty op
    The moment you are satisfied with your body is the moment you give up.
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  14. #104
    Registered User Shivalismith's Avatar
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    i do the stretching as per your suggestions regularly and continuously and well getting the responses of the same health practices effectively
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  15. #105
    Registered User nickbenne87'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.
    Love the thread!!
    "you can only make yourself look the way you want to look, it doesn't matter how you looked before or how you look now,
    it matters how you look in the end"
    -me

    "Im living my life too, Im doing exactly what I want to do, I found my passion, I've created my true calling in life,
    Im living life on my terms."
    - Kai Greene
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  16. #106
    Registered User Afran11's Avatar
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    Originally Posted by slayerenraged View Post
    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?
    x2.
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  17. #107
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    Originally Posted by petertuck View Post
    great post, i really want to start doing my stretching routine consistently but i never have the time, repped
    just dont bounce
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  18. #108
    Registered User valtsunvakkari's Avatar
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    some useful tips here! thx alot
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  19. #109
    Registered User fuskarn's Avatar
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    I'm always stretching all body before workout but after 10 minutes cardio on bicycle. It takes me about 5-7 minutes. It's really help me to get more safe on the gym.
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  20. #110
    Registered User kerrodgray's Avatar
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    Hip flexors always need a good stretch
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  21. #111
    Registered User albiondavid's Avatar
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    You were probably doing something that was also good for your biceps and you just didn't feel it 'till the next day. Your doing nothing wrong, when I go out to run half marathons my legs feel fine but the constant pumping motion for those distances aren't something my arms are really used to so I don't feel it until the next day. Your case is probably similar, just running is replaced with your chest workout.
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  22. #112
    Registered User ShreddedBrahhh's Avatar
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    you loose strength if you stretch. fak that never stretch unless i feel i need to
    JS-Fitness
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  23. #113
    Registered User evalala's Avatar
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    That was actually pretty helpful. Glad to have read that, some changes will be made over here..!
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  24. #114
    Registered User Sharonjbrown's Avatar
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    Great post buddy. To read your post I discovered that I was doing wrong actually. I do stretch but for a very short time. That's why it didn't work for me. From now I will try to follow your advice. Thank you so much
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  25. #115
    Registered User rise1's Avatar
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    Really a great post, a source of information for everyone... Thanks all. Have a blessed life
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  26. #116
    Registered User SUNBRO's Avatar
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    thank you, learned a lot
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  27. #117
    Registered User Jordstar's Avatar
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    Good thread, really need to be stretching alot more
    When you look in the mirror and see no change, and still keep faith,
    knowing that in time you will get there if you stay focused and on track,
    that's the difference between those who succeed and those who fail.
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  28. #118
    Registered User rise1's Avatar
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    Such an amazing thread... i also want to start doing my stretching routine properly
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  29. #119
    Registered User angel61939's Avatar
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    this was kinda of a good post
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  30. #120
    Registered User leelance84's Avatar
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    Stretching

    I need to start stretching again. This time no ballistic stretches!!
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