stretching

[keasbey]

i think my body is telling me i need to stretch before lifting.. normally if i notice somthign doesnt feel right (normally shoulders ) ill do some windmills or somthing with a 2.5 -5 lb plate. but what do you guys do for stretching?

for chest/legs/shoulders/arms/back?

 

[lockdownd7]

i think my body is telling me i need to stretch before lifting.. normally if i notice somthign doesnt feel right (normally shoulders ) ill do some windmills or somthing with a 2.5 -5 lb plate. but what do you guys do for stretching?

for chest/legs/shoulders/arms/back?

Well, recently, there's been a big shift against pre-workout static stretching in favor of dynamic mobility work. For a quick intro to that topic, check out this article. Just an fyi - if you're interested - Cressey's DVD Magnificent Mobility is a high quality product that is worth the investment. I believe most of the exercises can be found online though if you look for them.

Anyway, for my thoughts on the matter - while the science certainly does support the recommendation of dynamic flexibility as opposed to static stretching for a warm up, that doesn't mean it will kill you to stretch before hand. And it certainly doesn't mean that you shouldn't stretch afterwards. Now if you're looking for specific stretches, check out this page, with a list of commonly needed stretches.

 

[chaos13]

i find my gains are better when i stretch before and after my workout.

 

[joe d]

for the last 3 years i have done nothing but forced stretches imediately after working each muscle group. you can do it any way you want you just have to hold heavy resistance on a full muscle stretch for a long period of time 40-60 seconds works for me.

 

[ceo]

doesn't make sense to stretch a cold muscle does it? Put a rubber band in the freezer and take it out in 24 hours and try to stretch it. It will break.

I warmup before working out. Something general like ride the bike for 5-10 minutes to get the heart rate up and pump blood throughout the body. I then rotate my shoulder, elbow, wrist joints if doing upper body. Legs are warmed up by the bike. Also as part of my warmup, I perform a few warmup sets with weights. Obviously, these sets are using weights that are starting off well below the weight I will be using in my working set(s), but I ramp up to that weight ex)135x12, 185x8, 225x5, 275x5, 315x3, then working set of 355 for 16 rest paused reps.

That was chest, shoulders is next. But, before shoulders I do a static "extreme stretch" for my chest. Click this link and read a detailed description of all the stretches I do - http://www.elitefitness.com/forum/c...ant-fascia-stretching-595445.html#post8172551

Shoulders won't require as much warmup because they were already worked with chest. So, I do maybe 2 warmup sets before my heavy working set. Then I stretch again. And so on.

 

[desmond]

I had started doing DC stretches, even though I'm on omega program.

Ran out of time and didn't do the shoulder stretch yesterday. Extreme DOMS. Its ridiculous. More DOMS than when I use to never stretch, and I also only rated the workout a 6-7/10 and was really disappointed withmyself for not going completely balls to wall.

May go for gentle 15 minute swim today just to loosen it up.