best type of stretching?

[oso0960]

Okay, so i've read static stretching sucks ass except for a few mins after a workout for recovery. PNF and dynamic are the best ways to stretch and keep strength maximal? What stretches should I do and when should I do them so i improve my ROM, at least keep my current flexibility and not mess with my strength gains?

EDIT: *didn't want to make this another post and have many threads floating around*

My stance on squats kind of sucks ass too. It's the whole reason i started stretching because my stance needs to keep getting wider and wider and the toes need to point out more to be comfortable. Also, when i go down into the whole, the outside of my hips hurt like hell, probably because they're too tight right? I wanted to find out what will help that.

 

[TomoUK]

Okay, so i've read static stretching sucks ass except for a few mins after a workout for recovery. PNF and dynamic are the best ways to stretch and keep strength maximal? What stretches should I do and when should I do them so i improve my ROM, at least keep my current flexibility and not mess with my strength gains?

EDIT: *didn't want to make this another post and have many threads floating around*

My stance on squats kind of sucks ass too. It's the whole reason i started stretching because my stance needs to keep getting wider and wider and the toes need to point out more to be comfortable. Also, when i go down into the whole, the outside of my hips hurt like hell, probably because they're too tight right? I wanted to find out what will help that.

the most effective way i have found of stretching is to overhead squat at the end of every workout.
Even if its just with a broomstick to start with, just sit in the hole for a few seconds on each rep - really stretches out the shoulders and hips nicely and will obviously improve flexibilty in those areas too.
Start with as wide a grip as you need to be comfortable and try get a little narrower every session.

 

[mekannik]

Foam rolling is another option, for both pre and post workout.

Dynamic stretching - using bands, bodyweight, or a dowel to mimic movements and focus on the joints/musculature to be worked.

 

[stevius]

http://www.t-nation.com/findArticle.do?article=04-057-training

Scroll down to bulgarian squats... this guy called coolcolj- who is a member here- wrote that you should try these without weight for a minute, one per leg with a big rest in between. Also he mentioned you should put a block under your leading foot so you can stretched. Allegedly this works really fast!

 

[oso0960]

the most effective way i have found of stretching is to overhead squat at the end of every workout.
Even if its just with a broomstick to start with, just sit in the hole for a few seconds on each rep - really stretches out the shoulders and hips nicely and will obviously improve flexibilty in those areas too.
Start with as wide a grip as you need to be comfortable and try get a little narrower every session.

lol, that really works, but i don't find it any more difficult with a wide grip and a narrow grip?

 

[TomoUK]

lol, that really works, but i don't find it any more difficult with a wide grip and a narrow grip?

thats good. you obviously have very flexible shoulders, took me ages to get comfortable with a narrow grip.

 

[stevius]

Have any of you tried soft tissue work yet? I found an interesting article on the matter then a couple of days later I found a couple of discarded tennis balls took them home and proceeded to roll my foot over them. Here's the link in case anyone is interested.

http://www.t-nation.com/readTopic.do?id=1259323

I've also been doing some weightless lunges, the overheads like tom suggested and bulgarian squats.