Stretching? You are doing it wrong...

[Franswa]

interesting
but i only stretch legs should i stretch other muscle groups

[SlayerEnraged]

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?

[charlston8]

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?

[7evans]

how do I get more motivation to stretch? its one of my biggest flaws

[Uxellodunon]

Your thread doesn't make a ****ing sense. You're doing it wrong? Really? .. Well I'm not.

[rokkyhun]

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!

[From10TillDeath]

Really helpfull.

[booksindemand]

really?

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.

[Salamnder]

Great advice, i have injured myself b4. But i wont now thanks

[Sigzor]

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.

[Faustusius]

It's awesome!Thanks!

[Bensomore]

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

[Shivalismith]

i do the stretching as per your suggestions regularly and continuously and well getting the responses of the same health practices effectively

[nickbenne87]

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!!

[Afran11]

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.

[mackey1123]

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

just dont bounce

[valtsunvakkari]

some useful tips here! thx alot

[fuskarn]

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.

[kerrodgray]

Hip flexors always need a good stretch

[albiondavid]

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.

[ShreddedBrahhh]

you loose strength if you stretch. fak that never stretch unless i feel i need to

[evalala]

That was actually pretty helpful. Glad to have read that, some changes will be made over here..!

[Sharonjbrown]

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

[rise1]

Really a great post, a source of information for everyone... Thanks all. Have a blessed life

[SUNBRO]

thank you, learned a lot

[Jordstar]

Good thread, really need to be stretching alot more

[rise1]

Such an amazing thread... i also want to start doing my stretching routine properly

[angel61939]

this was kinda of a good post

[leelance84]

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

[NathanFITNESS]

Good thread! Thank-you!