Stretching questions

[the.gladiator1987]

So been reading about stretching and flexibility, and I keep reading different things. Keep in mind that I am probably more unflexible than others, cant touch my toes without pain.

1) Is 20 seconds long enough to hold each stretch?

2) Ive read that each stretch should be done in 2-3 sets, is that necessary?

3) Is it OK to stretch 2-3x a day? Of course after a warm up (jog)

 

[JDid23]

i've heard static stretching is bad for muscles before a workout, but ok to do at the end..... andalite has posted some good dynamic stretching to do before a workout in a lot of threads.

 

[InGreatShape]

I usually hold my stretches for about 10 seconds or so. 20 seems a bit to long if you ask me.

 

[oso0960]

i've heard static stretching is bad for muscles before a workout, but ok to do at the end..... andalite has posted some good dynamic stretching to do before a workout in a lot of threads.

Definitely.

I like 20 second...sources say 15 is "best" but sometimes i like to hold even for 30s.

not necessary. Probably get more flexible quicker if you stretched in sets.

Yes, but like JDid said, dynamic/ballistic before, static after. Especially for you lol. Static stretching inhibits power output for a little while after the stretching session.

 

[the.gladiator1987]

Thanks guys. This is just for static stretching. I never do this before a workout, I always warm up with a jog, then do some dynamic stretching.

Basically I want top get flexible quicker but then Ill do 3-5x a week just to maintain. So I guess Ill try out 30 second holds, 2-3 sets, ans 2-3 x a day and let you guys know!

 

[joe d]

i hold all of my stretches for about 60 seconds

 

[rahl]

I hold for at least 30 seconds and breathe into them. If you learn how to properly breathe through a stretch you will get a much better stretch.

 

[the.gladiator1987]

I hold for at least 30 seconds and breathe into them. If you learn how to properly breathe through a stretch you will get a much better stretch.

u mean exhale as your increasing the toughness of the stretch?

 

[Dial_tone]

I hold for 15-30 seconds depending, each stretch for 3 reps. Try to go a lil farther each time.

 

[rahl]

u mean exhale as your increasing the toughness of the stretch?

The opposite actually. You can inhale deeper into a stretch but be careful until you practice it. You can push it too far really easy with breathing INTO it. I used to be just as inflexible but not anymore. It's a yoga concept basically. I took some yoga after a back injury and I really learned how to stretch better. Might want to look into it.

 

[the.gladiator1987]

I keep hearing yoga! Ill check it out id rather have someone teach me

 

[rahl]

LOL. I know it man. Seriously though the shit works. Hey at least I didn't say Pilates!

 

[the.gladiator1987]

haha pilates wtf... or Zumba? LOL

 

[ceo]

So been reading about stretching and flexibility, and I keep reading different things. Keep in mind that I am probably more unflexible than others, cant touch my toes without pain.

1) Is 20 seconds long enough to hold each stretch?

2) Ive read that each stretch should be done in 2-3 sets, is that necessary?

3) Is it OK to stretch 2-3x a day? Of course after a warm up (jog)

1. I'd call that an absolute minimum for a half-assed static stretch. 60 seconds ftw!

2. not necessary...well unless you're only holding a stretch for 20 seconds I guess.

3. Absolutely brother!

 

[the.gladiator1987]

1. I'd call that an absolute minimum for a half-assed static stretch. 60 seconds ftw!

2. not necessary...well unless you're only holding a stretch for 20 seconds I guess.

3. Absolutely brother!

Thanks bro, I think thats where the sets come in, is if the stretches are shorter. I will just do 1 min stretches, that means it will take 30 min but fuck it its a weak point of mine I should be able to put 1hr a day to stretching lol

 

[rahl]

An hour aint bad. It's stretching you can do it anywhere. I do some in the morning. I do some while I'm sitting at work! I do some at night or PWO. It all adds up and helps. Good luck.

 

[the.gladiator1987]

An hour aint bad. It's stretching you can do it anywhere. I do some in the morning. I do some while I'm sitting at work! I do some at night or PWO. It all adds up and helps. Good luck.

Thanks man, wish me luck on getting that girlin ur avi as well???

 

[SaiBoT]

If you really suck at it, i would suggest you do like a circuit, choose a whole bunch of stretches do them all in a row holding for a minute, then repeat the entire circuit @ least once, specially on winter time. One more thing about them, whe you stretch a muscle the antagonist muscle must be be relaxed or else that excessive and unnecessary stress, say you wanna strech the hammstring... your quads and knees must be relaxed, that's much safer and productive.

 

[the.gladiator1987]

If you really suck at it, i would suggest you do like a circuit, choose a whole bunch of stretches do them all in a row holding for a minute, then repeat the entire circuit @ least once, specially on winter time. One more thing about them, whe you stretch a muscle the antagonist muscle must be be relaxed or else that excessive and unnecessary stress, say you wanna strech the hammstring... your quads and knees must be relaxed, that's much safer and productive.

good idea, i notice sometimes my quads flex and then i relax them when im stretching my hammies. I dont really suck, i can grab my toes but it is the farthest i can go before pain,

 

[Jocques Straap]

my 2 cents.

When I see people that are failing at improving their flexibility. It's usually because they aren't stretching intense enough. A stretch needs to be on the edge of painful for it to be effective.

Just like any other aspect of fitness, progression is the key. If your not improving, then you are doing something wrong.

I like stretching right after a hot shower when the muscles are warm.

It's hard to stretch too much, do it as often as you want.

I like stretches where you use your antagonist muscles to aid the stretch. For example, the bent over, touch your toes hamstring stretch. Start by bending your knees, holding on to your toes, then flex your quads to straighten out your legs. Using the force of your quad to control the intensity of the stretch.

 

[artificialaspirations]

MY posterior chain flexibility sucks but I'm working on it. I don't think you could stretch too much. I try it intermittently throught the day. I'm getting better, but my hamstrings are wicked tight.

What is a good goal? I can touch toes and even get fingers under my shoe. Next goal is knuckles on the ground and finally palms (with legs together and straight of course)

Can anyone else do this?

 

[artificialaspirations]

I often wonder how flexible KK or Pudz are? I would think very much so to excel at their sports as much as they have...