The benefits of stretching!

[vracula]

I Have heard good things about bikram yoga,yoga with a heater on,some gyms do them and I have a instructor friend who swears by them.keeps yr limbs really supple.Yoga on its own does wonders can only imagine doing them in a heated environment can do you only good.

should really incorporate more stretching in my workouts!

[samuelNZ]

Nice post Tygrrh. Good read and reminds some of us how much we need to focus on training our weaknesses.

[Tygrrh]

Thanks Sam I'm a parrot when it comes to stretching :grin:

[Shutupandsquat]

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

Ass to cock? hahaha

[perpetual_injuries]

From the reading I've done in a few research articles on stretching, mostly in relation to competitive sport. The general conclusion seems to be that pre workout static stretching will reduce your maximum strength, it's best to do dynamic stretches (leg swing forward then stop it when its straight down rather than letting it swing back), a useful analogy compares the muscle to a rubber band, stretch it and hold and it'll loose its elasticity but rapidly stretching and releasing will maintain it.

A recent (in the last 2 years) article looked at the benefits of post work out stretching and found that there were no apparent advantages from this.

As tygrrh initially points out having a basic/average level of flexibility is helpful in terms of long term injury prevention, it will also help with ROM and the ability to perform movements as effectively as possible.

Just my 2c worth, I've long since lost these articles so can't give you links so back any of this up sorry.

[Hercfeend]

I usually stretch a muscle/group at the end of working that particular body part i.e. on completion of chest or quads or biceps exercises.

Until recently I used to just stretch 'normally' but after reading some info on EFS (Extreme Fascial Stretching) techniques I thought I'd give it ago...... Murder, but hell of a stretch. I still employ the same idea as above but stretching under tension takes it to a whole new level.

Give it a try, would be interested to hear if it makes any difference to your gains, physique etc particularly to the big ones amongst us.

EDIT* Forgot to add the link..

http://www.bodybuilding.com/fun/extreme_fascial_stretching.htm

Pretty much identical techniques as Ty's below.

[Tygrrh]

That sounds interesting Herc, I wouldn't mind giving it a go. If anyone else is interested

http://www.muscletech.com/resources/fea ... gram.shtml

[Chillicat]

I probably don't stretch as much as I should, as I tend to be already over my one hour lunch break just going to and from the gym and doing my workout. But I do stretch in between sets, whatever muscle I've been working, which I hope counts at least a little (though I realise I should probably do more). Like someone else said (Cantygirl I think) it's a better way of using the time between sets than twiddling your thumbs.

[ThePman]

I have to stretch my problem areas regularly. I have tight biceps, lats, and pecs which have contributed to several shoulder and rotator injuries over the years. If I don't stretch the tight bits I get a not so nice reminder.

Hip flexors, adductors and quads get the treatment every so often, but I don't have quite the same degree of immobility in the hips that I get in the upper body, and I find that being more active and doing things besides squatting and deadlifting tends to keep the area loosened up.

I do spend a lot of time on joint mobility work and deep-tissue therapy, from foam rolling to ghetto-ART with tennis balls and golf balls. Stretching is just one part of that. Flexibility is just ROM; it helps to think more in terms of strength across a ROM, which means mobilizing joints, strengthening stabilizers, and loosening up tight antagonists, which is where stretching helps out.

[corazon09]

Thanks for the info!

[olympia]

I do no static stretching before my workout only dynamic as static has been shown to decrease strength . I do my workout then i do extreme stretching on the areas i have worked.

[cantygirl]

I just finished reading an awesome article about expansion training, basically you stretch and hold it for 30 seconds after every rep set, the theory is that if you have tight epimysium (muscle covering) expanding the covering allows for the muscle to grow because tightness suppresses growth. Food for thought but ill try anything once. The guy who wrote the article has always trained this way and he has the most amazing natural physique.

[olympia]

I just finished reading an awesome article about expansion training, basically you stretch and hold it for 30 seconds after every rep set, the theory is that if you have tight epimysium (muscle covering) expanding the covering allows for the muscle to grow because tightness suppresses growth. Food for thought but ill try anything once. The guy who wrote the article has always trained this way and he has the most amazing natural physique.

Its the real deal :nod:

[olympia]

I just finished reading an awesome article about expansion training, basically you stretch and hold it for 30 seconds after every rep set, the theory is that if you have tight epimysium (muscle covering) expanding the covering allows for the muscle to grow because tightness suppresses growth. Food for thought but ill try anything once. The guy who wrote the article has always trained this way and he has the most amazing natural physique.

Its the real deal :nod:

[VanillaGorilla]

This is what Dave Tate, Jim Wendler (guys who care about strength/power) have to say on the subject of stretching http://www.elitefts.com/documents/flexi ... bility.htm

[NZprotein]

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:

haha touche'

[M.T]

Do sled drags count as stretching or more a warm down? I've adding light slow sleds after big squat sessions and seem to prevent any tightness and soreness thus far.

[Snatchy McClean]

great thread!

Personally...

Pre workout:

Arm rotations

Knee raises

Leg swings

Medicine ball slams / catches

Medicine ball squats

Jump rope

Post workout:

Some basic yoga stretches, which I guess you'd call semi-dynamic

Particularly the cobra hold if I've been deadlifting or power cleaning

I save my recovery stuff for the following day, on which I always do:

40 minute walk to make sure the blood is flowing

20 minute recovery session involving the same movements as the previous days workout, but with 50% of the weight used and just for 1 high rep set each.

The only real static stretching I do is if I lack flexibility in a particular area, like in the wrists for front squats or in the hamstrings for pretty much everything

[Snatchy McClean]

Though I should add I do loads of upper back / neck mobility work and stretching during the day because that's a major problem area for me.

[Noertib]

Well stretching is good for body and health. Stretching is important for people of all ages. One of the greatest benefits of stretching is that you’re able to increase your range of motion, which means your limbs and joints can move further before an injury occur. With it we can reduced= muscle tension. It also increases energy level and stamina. So everyone should do stretching.

[Gearset]

I use dynamic stretching before a workout, 'cool down' and dynamic/static stretching post workout.

I'll also incorporate a day or two of flexibility training (yoga etc), and use a stretching routine on my rest day.

I found I needed that extra day to make improvements in ROM.

[I Declare War]

Good thread.

Stretching only after weights for me. A few months back I decided to stretch my hamstrings out before my hammy workout and partially tore them as a result during the ensuing workout.

[steak]

At CBC we are pretty big on Dynamic Warm Up pre training and static and PNF stretching post train.

Most of the competitive athletes are putting in 1-2 days purely dedicated to flexibility and mobility...something Im personally pretty big on as it reduces my risk of injury and speeds my recovery. My 2 arch enemies.

Active recovery too is another fraction of our training. ie quad doms = come in a do 100 broomstick squats, etc

Even at our level Im sure this game is all about recovery as much as it is about pushing the tin round.

Some helpful resources for me personally have been Old Bulls log, Synergy Athletics blog, Average Broz and Defranco training.

[Big john]

At CBC we are pretty big on Dynamic Warm Up pre training and static and PNF stretching post train.

Most of the competitive athletes are putting in 1-2 days purely dedicated to flexibility and mobility...something Im personally pretty big on as it reduces my risk of injury and speeds my recovery. My 2 arch enemies.

Active recovery too is another fraction of our training. ie quad doms = come in a do 100 broomstick squats, etc

Even at our level Im sure this game is all about recovery as much as it is about pushing the tin round.

Some helpful resources for me personally have been Old Bulls log, Synergy Athletics blog, Average Broz and Defranco training.

repped, id be in a shit state without Dynamic warmups tbh

[snoopy]

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

30 seconds?!?! the muscle only BEGINS to relax after 40 seconds, the pain stimmulus subsides after 25.

Stretching for strength is out of the question as it decreases elasticity and explosive power, as for general weight training your stretching with a load the whole time your training.

Most people dont know how to stretch, nor apply the proper force required to benefit as the general population does not like pain or inflicting it upon themselves.

It is good for recovery though, and has been proven to help with circulation and break calcium depositories.

It is useful also to break scar tissue, as I did it for a client who couldn't military press due to the loss of range in his shoulders due to heavy benching.

I was sweating and he was in tears due to the pain, but now he can military press and his lateral neck pain is all but gone.

Its an interesting topic, and can be useful if done correctly, but when have you seen it done correctly?? It is very rare to see someone correctly stretching to the point were they have improved flexability over a period of time, or measureable flexability results. There is a specific tool used for measuring restrictive range.