The benefits of stretching!

[Tygrrh]

After reading through some of your journals and sick room posts, one thing is clear. There are a few of you that do not stretch after a workout or not at all. With that in mind, here is a wee stretching post that may help. It is made up of my thoughts on this with additional supporting information from various sources.

According to Wikipedia "stretching is a form of physical exercise in which a specific skeletal muscle (or muscle group) is deliberately elongated, often by abduction from the torso, in order to improve the muscle's felt elasticity and reaffirm comfortable muscle tone.[1] The result is a feeling of increased muscle control, flexibility and range of motion. Stretching is also used therapeutically to alleviate cramps." This is the most natural movement that is common among human beings and animals. The very act of stretching de-stresses some of us and gets blood and oxygen into muscles that have been made to sit in unnatural positions or in the same position for too long.

It is essential that muscles be stretched not only because it feels good but also because the musculosketal system does not work well with limited flexibility as this eventually leads to limited muscle functionality. As Bill Geiger writes in Joe Weider's Muscle & Fitness, amateur body builder Guillermo Escalante (who runs SportsPros Inc., an athletic- and personal-training business in Claremont, California) states that "Flexibility is important for bodybuilders because it helps ensure a full range of motion is achieved, allowing for optimal muscular development".

This brings me to "does stretching prevent injuries". Some say yes it prevents injuries. If you speak to a physio or osteo, they will tell you, do this stretch and hold it for 30 seconds. Is that good for your muscles and tendons? Or are they just advising you to do so because it is best practice? Who decided and when that static stretching helps the musculosketal system? Does it not depend on the person, their flexibility, their form? I have read a few articles about this. Most of them encourage static active stretching. This is where the person stretching take the stretch to their ROM, releasing and doing it again atleast 3 - 5 times.

What is not required is that you be contortionist with hypermobility and flexibility. Burfoot, in the Health Source writes that "Military training has much in common with exercise, and the Army has a huge interest in keeping injuries to a minimum. In one study, titled "Physical Training and Exercise-Related Injuries," a U.S. Army research team found that trainees with the highest and lowest flexibility had the highest injury rates. They were, respectively, 2.2- and 2.5-times more likely to incur an injury than trainees with average flexibility. Apparently, when it comes to flexibility and injuries, don't try to be all that you can be. Settle for average."

As body builders and power lifters, you consider your bodies to be machines to be pushed beyond limitations. If this is truly the case, then shouldn't stretching your muscles deserve the same respect as the detail you give your food consumption? If you are stressing your muscles out to the point of failure, do they not need the stretching and flexibility that goes with it? I suppose the most important question here is, do you want to retain that perfect ROM that allows you to squat 180kgs or military pressing 70kgs? How long do you want your body to last?

Food for thought. Enjoy & remember to stretch. You really don't want to waste money on doctors, physios, or osteos for them to tell you things that really should be common sense.

[Tygrrh]

If anyone has anything to add or debate, I'd love to hear it

[nate225]

Something I don't do enough of..... and pay for it regularly. Lastest was an adductor tear doing BJJ when my flexibility didn't allow my leg to get to the floor with the instructor on it before my muscle pinged! Wake up call.

Of interest I was talking to Izzy & he said Bard Thorne is stretching every time you look at him! I'd suggest his longevity as a player is attributable to this (and an insane work ethic!).

[Tygrrh]

Yeah man, I'm anal about stretching (yes I realise that some people will make fun of that statement ). Being hypermobile, even the littlest amount of tension in my muscles feels like I'm crippled.

I'm just stunned at how many people on here don't stretch though, which was why I thought I'd write that up Just as an FYI.

Something I don't do enough of..... and pay for it regularly. Lastest was an adductor tear doing BJJ when my flexibility didn't allow my leg to get to the floor with the instructor on it before my muscle pinged! Wake up call.

Of interest I was talking to Izzy & he said Bard Thorne is stretching every time you look at him! I'd suggest his longevity as a player is attributable to this (and an insane work ethic!).

agreed!

[nate225]

Apologies Brad.... not Bard! :grin:

[Tygrrh]

Yeh I imagined him in tights, strumming away and composing songs :wink:

[PeterDolan]

There are a few more benefits that I can't be bothered adding haha

I stretch when ever my girlfriend does her yoga but I don't do it often enough, when I have in the past it's been great for ATC squats and full ROM calf raises etc

[singular]

I would stretch more but I've read not to if the body isn't 'warmed up'. I stretch after a walk and sometimes after/during a workout, but otherwise I don't have the time in the day / can't be bothered strolling around the block just to do some stretching afterward.

[Dubble_D]

Would you guys think palates of something similar will benefit you if only done once a week?

or

would it require being done multiple times through out the week to be of any use?

[Pseudonym]

I don't stretch, and I should. I think the main reason I don't stretch is that it's boring when you do it in a block at the end of the workout. But stretching in between sets during the workout makes it less painful (well, metaphorically!) so I might start doing that.

Good post, Tygrrh. *Liked*

[drizzt]

I don't stretch, and I should. I think the main reason I don't stretch is that it's boring when you do it in a block at the end of the workout.

:ditto:

I probably don't stretch because there's no setting PBs involved in stretching :pfft: But the way you put it was nice, Tygrrh, if it helps my lifts (which I've never really considered) I'd be more likely to stretch regularly :nod:

[nate225]

I don't stretch, and I should. I think the main reason I don't stretch is that it's boring when you do it in a block at the end of the workout. But stretching in between sets during the workout makes it less painful (well, metaphorically!) so I might start doing that.

Good post, Tygrrh. *Liked*

Static stretching before exercises has been shown to reduce power..... so maybe stretch areas other than those you are directly training in the following sets? Just a thought.

[Beowulf]

I don't stretch, and I should. I think the main reason I don't stretch is that it's boring when you do it in a block at the end of the workout. But stretching in between sets during the workout makes it less painful (well, metaphorically!) so I might start doing that.

Good post, Tygrrh. *Liked*

Static stretching before exercises has been shown to reduce power..... so maybe stretch areas other than those you are directly training in the following sets? Just a thought.

Or Use Dynamic Stretches.

I love how we all know how important it is but we still don't do enough of it

[nate225]

I don't stretch, and I should. I think the main reason I don't stretch is that it's boring when you do it in a block at the end of the workout. But stretching in between sets during the workout makes it less painful (well, metaphorically!) so I might start doing that.

Good post, Tygrrh. *Liked*

Static stretching before exercises has been shown to reduce power..... so maybe stretch areas other than those you are directly training in the following sets? Just a thought.

Or Use Dynamic Stretches.

I love how we all know how important it is but we still don't do enough of it

I alway do dynamic stuff pre-exercise but I don't know how much this increases flexibility? Anecdotally I'd suggest very little and that static stretches are better for this purpose. Just a guess tho! :grin:

[cantygirl]

Stretching takes time which alot of us don't have. However, I do it because ive had many injuries so now its all about keeping me in the game. Generally after ive completed my chest exercises I stretch after every set of triceps and then il stretch triceps inbetween every set of abs so at least your not twiddling your thumbs between sets. I never stretch before weights and I never do dynamic stretching.

[Tygrrh]

I'm more for stretching either during a set if I'm really sore or I usually spend at least (if not more) 15 minutes stretching.

[mike27]

whats some basic stretches we can all do after/during the training?

a basic stretch or 2 for each muscle would be great as a starting point.

i was guna do a stretch class on a wed and sun, but never got around to it.

my flexibility is terrible

[Tygrrh]

Have a look on google. There are plenty of resources on there.

http://www.acc.co.nz/search-results/ind ... =stretches this is off the acc website.

[lemon]

This brings me to "does stretching prevent injuries". Some say yes it prevents injuries. If you speak to a physio or osteo, they will tell you, do this stretch and hold it for 30 seconds. Is that good for your muscles and tendons? Or are they just advising you to do so because it is best practice?

Well I had great flexibility in my shoulder, I could reach my left arm around behind my head and touch my left ear. Also, bringing 1 arm up from behind my back and the other down my back from the top. Fingers touching being 0cm. I had a 29cm pass so could do a fireman's grip. Point is I was very flexible. Which was the cause for the unstableness in my shoulder which caused an injury. Although I was told there was so much flexibility that the ligaments were too stretched.

So in my situation, Flexibility was the cause to my injury.

Also I remember reading somewhere and being told again by a training partner. You're suppose to do dynamic stretching before exercising as it helps with blood flow to the muscle. While doing static stretching during and after exercise. Although stretching before exercising makes you weaker, I do not remember why. <-- If someone can confirm/deny this paragraph?

[Beowulf]

Static stretching before exercises has been shown to reduce power..... so maybe stretch areas other than those you are directly training in the following sets? Just a thought.

Or Use Dynamic Stretches.

I love how we all know how important it is but we still don't do enough of it

I alway do dynamic stuff pre-exercise but I don't know how much this increases flexibility? Anecdotally I'd suggest very little and that static stretches are better for this purpose. Just a guess tho! :grin:

Doing dynamic stretches increases your dynamic flexibility which would be better for your ROM no?

[Tygrrh]

Lemon, thats how I got majority of my injuries. It's called hypermobility. It's where your joints easily move past normal ROM. The trick here is not to increase your flexibility but to increase your stability. You (I use this as a generic term) have to learn how to control your stretches

[lemon]

Yes, I got great ROM in my shoulders because during school I would hang my arm ontop of my head, it became easier so i began sitting it further and further to the point I lost stability without realizing it.

I also should begin stretching.

[Dontrunwithknives]

This brings me to "does stretching prevent injuries". Some say yes it prevents injuries. If you speak to a physio or osteo, they will tell you, do this stretch and hold it for 30 seconds. Is that good for your muscles and tendons? Or are they just advising you to do so because it is best practice?

Well I had great flexibility in my shoulder, I could reach my left arm around behind my head and touch my left ear. Also, bringing 1 arm up from behind my back and the other down my back from the top. Fingers touching being 0cm. I had a 29cm pass so could do a fireman's grip. Point is I was very flexible. Which was the cause for the unstableness in my shoulder which caused an injury. Although I was told there was so much flexibility that the ligaments were too stretched.

So in my situation, Flexibility was the cause to my injury.

Also I remember reading somewhere and being told again by a training partner. You're suppose to do dynamic stretching before exercising as it helps with blood flow to the muscle. While doing static stretching during and after exercise. Although stretching before exercising makes you weaker, I do not remember why. <-- If someone can confirm/deny this paragraph?

I heard static stretching before exercise makes you weaker.

Here's an interesting read:

http://velocity.t-nation.com/free_onlin ... re_lifting

[Tygrrh]

Thanks for that DRWK, I quite like the idea of fascia stretching. Going to try that next time.

[Tygrrh]

I don't stretch, and I should. I think the main reason I don't stretch is that it's boring when you do it in a block at the end of the workout. But stretching in between sets during the workout makes it less painful (well, metaphorically!) so I might start doing that.

Good post, Tygrrh. *Liked*

Thanks Pseud