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Stretching
- Thread starter Smurfy
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*ebony*
New member
stretching is good stuff. more flexibility will improve LOTS of things from breathing, to lifting with more range of motion, better balance, control, and will zap stress stress which in turn will reduce cortisol, and improve sleep. at least thats what i feel regular stretching does for me.
i stretch in the morning, i am worse than any cat. i'll just lay in bed for a min and stretch languorously...then i have to get out fast before i fall asleep again.
i stretch whatever feel tight, after warm ups, and i stretch out the muscle i'm working between sets. i don't like to stretch after my workouts in the gym because i'm all sweaty and disgusting and want to spare people the awful sight. BUT it feel wonderful to do cat stretches under a hot shower(don't do it if you think your going to slip and fall!)
yoga is good too, if you want try it once in a while.
this is ebony reporting,
your stretching queen.
*ebony*
New member
yeah, but i do standing stretches most of the time, like pop toes agian the wall and lean into it. i get lazy as soon as i'm out of gym so i usually don't stretch after. your after gym shower, if you can make it warm-hot at first, i noticed this helps big time with soreness and cramping that might occur the next day.
Smurfy,
Benefits Of Stretching
There are several benefits of stretching, and you need to include some stretching exercises in your fitness program.
Stretching increases flexibility. Flexibility is the degree to which an individual muscle will lengthen. As you get older, your muscles begin to shorten and tighten, restricting your flexibility. Your movement becomes slower and less fluid. You don't stand up as straight. You walk more stiffly and with a shorter stride. You find it more difficult to bend down to pick something up. You're more susceptible to muscle, joint, and tendon injuries. One of the greatest benefits of stretching is that it will increase your flexibility. Increased flexibilty will help you comfortably and fluidly perform life's daily activities, and help reduce the risk of muscle, joint, and tendon injuries.
Stretching can eliminate low back pain. Low back pain could be the most common kind of structural pain and it affects a large percentage of the population worldwide. Muscle tightness in the quadriceps, hamstrings, hip flexors, and low back muscles is a common cause of low back pain. Stretching these muscles will often eliminate the pain.
Stretching improves circulation. Stretching increases blood flow to the muscles. Increased blood flow brings more nourishment to the muscles and gets rid of more waste byproducts in the muscle tissue. Improved circulation can also help shorten your recovery time if you've had any muscle injuries.
Stretching feels good. One of the benefits of stretching that is often overlooked is that stretching feels good and relaxes you. It's a good stress reliever.
Types Of Stretching
Static Stretching - Static stretching is the most common type of stretching. You gently assume a stretch position and hold it for 30 to 60 seconds. There is no bouncing or rapid movement. You should feel a mild pulling sensation, but no pain. You should feel the stretch in the belly of the muscle, not in the joints.
Passive Stretching - Passive stretching is also known as relaxed stretching and it's basically the same as static stretching. The only difference is that with passive stretching you don't supply the force to stretch a muscle, a partner or some type of apparatus does.
Dynamic Stretching - Dynamic stretching consists of controlled leg and arm swings that gently take you to the limits of your range of motion. There is no bouncing or rapid movement. Examples of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists.
Ballistic Stretching - Ballistic stretching consists of trying to force a part of the body beyond its normal range of motion by bouncing into a stretched position. An example of ballistic stretching would be bouncing down repeatedly to touch your toes. Ballistic stretching can lead to injury and should only be used by highly conditioned athletes who need to prepare for a volatile, high-speed activity.
Active Isolated (AI) Stretching - AI stretching consists of assuming a position and then holding it there with no assistance other than using the strength of your muscles. An example of AI stretching would be bringing your leg up high and holding it in that extended position. The theory is that as one muscle contracts the opposing muscle will relax, resulting in a better stretch. AI stretches can be difficult and rarely need to be held any longer than 10 to 15 seconds.
Isometric Stretching - Isometric stretching consists of getting a muscle into a stretched position and then resisting the stretch isometrically. An example of isometric stretching would be having a partner hold your leg up high while you attempt to force your leg back down to the ground.
Proprioceptive Neuromuscular Facilitation (PNF) - PNF is not really a type of stretching, but is a technique of combining passive stretching and isometric stretching in order to achieve maximum flexibility. PNF was originally developed by physical therapists for rehabilitation purposes. PNF consists of a muscle being passively stretched, then contracted isometrically against resistance while in the stretched position, and then being passively stretched again through the resulting increased range of motion. PNF usually employs the use of a partner to provide resistance against the isometric contraction and to then take the muscle through its increased range of motion.
Stretching Tips
Stretching should be performed a minimum of three days per week in order to improve and maintain flexibility.
Contrary to popular opinion, stretching should be done after a workout, when the muscles are warm. Several recent studies have shown that stretching cold muscles slightly decreases muscle strength and power for up to an hour after stretching. Stretching cold muscles can also cause injury.
Your flexibility changes day to day so you may not be able to perform your stretching routine in the same manner with the same results at each session.
If you're looking for some variety in your stretching routine, Yoga and Pilates are great ways to improve your flexibility while also strengthening your muscles.
In conclusion, the benefits of stretching are important, so make sure that stretching is a regular part of your fitness program.
Benefits Of Stretching
There are several benefits of stretching, and you need to include some stretching exercises in your fitness program.
Stretching increases flexibility. Flexibility is the degree to which an individual muscle will lengthen. As you get older, your muscles begin to shorten and tighten, restricting your flexibility. Your movement becomes slower and less fluid. You don't stand up as straight. You walk more stiffly and with a shorter stride. You find it more difficult to bend down to pick something up. You're more susceptible to muscle, joint, and tendon injuries. One of the greatest benefits of stretching is that it will increase your flexibility. Increased flexibilty will help you comfortably and fluidly perform life's daily activities, and help reduce the risk of muscle, joint, and tendon injuries.
Stretching can eliminate low back pain. Low back pain could be the most common kind of structural pain and it affects a large percentage of the population worldwide. Muscle tightness in the quadriceps, hamstrings, hip flexors, and low back muscles is a common cause of low back pain. Stretching these muscles will often eliminate the pain.
Stretching improves circulation. Stretching increases blood flow to the muscles. Increased blood flow brings more nourishment to the muscles and gets rid of more waste byproducts in the muscle tissue. Improved circulation can also help shorten your recovery time if you've had any muscle injuries.
Stretching feels good. One of the benefits of stretching that is often overlooked is that stretching feels good and relaxes you. It's a good stress reliever.
Types Of Stretching
Static Stretching - Static stretching is the most common type of stretching. You gently assume a stretch position and hold it for 30 to 60 seconds. There is no bouncing or rapid movement. You should feel a mild pulling sensation, but no pain. You should feel the stretch in the belly of the muscle, not in the joints.
Passive Stretching - Passive stretching is also known as relaxed stretching and it's basically the same as static stretching. The only difference is that with passive stretching you don't supply the force to stretch a muscle, a partner or some type of apparatus does.
Dynamic Stretching - Dynamic stretching consists of controlled leg and arm swings that gently take you to the limits of your range of motion. There is no bouncing or rapid movement. Examples of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists.
Ballistic Stretching - Ballistic stretching consists of trying to force a part of the body beyond its normal range of motion by bouncing into a stretched position. An example of ballistic stretching would be bouncing down repeatedly to touch your toes. Ballistic stretching can lead to injury and should only be used by highly conditioned athletes who need to prepare for a volatile, high-speed activity.
Active Isolated (AI) Stretching - AI stretching consists of assuming a position and then holding it there with no assistance other than using the strength of your muscles. An example of AI stretching would be bringing your leg up high and holding it in that extended position. The theory is that as one muscle contracts the opposing muscle will relax, resulting in a better stretch. AI stretches can be difficult and rarely need to be held any longer than 10 to 15 seconds.
Isometric Stretching - Isometric stretching consists of getting a muscle into a stretched position and then resisting the stretch isometrically. An example of isometric stretching would be having a partner hold your leg up high while you attempt to force your leg back down to the ground.
Proprioceptive Neuromuscular Facilitation (PNF) - PNF is not really a type of stretching, but is a technique of combining passive stretching and isometric stretching in order to achieve maximum flexibility. PNF was originally developed by physical therapists for rehabilitation purposes. PNF consists of a muscle being passively stretched, then contracted isometrically against resistance while in the stretched position, and then being passively stretched again through the resulting increased range of motion. PNF usually employs the use of a partner to provide resistance against the isometric contraction and to then take the muscle through its increased range of motion.
Stretching Tips
Stretching should be performed a minimum of three days per week in order to improve and maintain flexibility.
Contrary to popular opinion, stretching should be done after a workout, when the muscles are warm. Several recent studies have shown that stretching cold muscles slightly decreases muscle strength and power for up to an hour after stretching. Stretching cold muscles can also cause injury.
Your flexibility changes day to day so you may not be able to perform your stretching routine in the same manner with the same results at each session.
If you're looking for some variety in your stretching routine, Yoga and Pilates are great ways to improve your flexibility while also strengthening your muscles.
In conclusion, the benefits of stretching are important, so make sure that stretching is a regular part of your fitness program.
Absolutely true. Tight hips and flexors are the biggest reason people have poor squat form and tend to lean forward way too much and use their back to lift too much.
Smurf before squatting, stand on one leg and pull the other foot back all the way to your buttock. Hold it there until you feel the tightness at the top of your quad begun to relax, then flex the glute on that side. Just squeeze that bun. You should see that thigh move backward towards your butt. That shows that the glute on that side is now able to overcome the flexor on that side and really contract. That's what you want to see. If there's very little thigh movement, stretch the quad until you see that leg move more.
Now when you squat you should find the movement feels noticeably more comfortable and natural. You'll also see you can squat a bit more too b/c you're glutes will be able to fire effectively.
thanks for the info!
RW, yeah I have done those quad stretches and others for the hip flexors when squatting, usually before and between sets. i have maintained a good amound of flexibility but i just never spent any significant amount of time after my workout stretching. how much time do people generally spend stretching per workout? lumberg used to spend like 20 mins stretching and it would aggravate me cuz i would be ready to go home lol
RW, yeah I have done those quad stretches and others for the hip flexors when squatting, usually before and between sets. i have maintained a good amound of flexibility but i just never spent any significant amount of time after my workout stretching. how much time do people generally spend stretching per workout? lumberg used to spend like 20 mins stretching and it would aggravate me cuz i would be ready to go home lol
Static stretches (DC Style) on a particular bodypart, immediately after working that bodypart. I go to the extreme point where I am using weights or bodyweight (or bodyweight + additional weight) to assist the stretch and I hold it for at least 60 seconds. The muscle is nice and warm and my flexibility is greater due to this. For me this GREATLY aids in muscle recovery. I have far less DOMS from using this "extreme" static stretching AFTER working that muscle.
