Stretching

[Zerix]

I haven't been stretching in forever, and get too lazy to do it in the end of workout or before even.

I DO want to start stretching at the end of my workout, I know of all the benefits. What kind of a stretching routine do some of you do, or recommend I do?

Also, DYNAMIC stretching. How and what kind do I do before exercise?
Typically I just run a little on the treadmill for my warm up, or shoot around some b-ball, but that's not quiet effective.

 

[Drum&Bass]

NEVER STRETCH BEFORE A WORKOUT !! ESPECIALLY DYNAMIC STRETCHING !!! warm up for 5 mins by moving body parts within their functional range of movement.

Typically I just run a little on the treadmill for my warm up, or shoot around some b-ball, but that's not quiet effective.

thats perfect you don't need to do anything else for pre-workout

 

[Hockey Playa]

NEVER STRETCH BEFORE A WORKOUT !! ESPECIALLY DYNAMIC STRETCHING !!! warm up for 5 mins by moving body parts within their functional range of movement.

thats perfect you don't need to do anything else for pre-workout

Care to elaborate on not stretching pre-workout? thats a pretty bold statement..

 

[mrRuckus]

Contrary to popular belief, stretching before a workout does not appear to decrease the occurrence of injury. The risk of injury seems to be about equal for those who stretch and those who do not stretch before exercise. The warm-up, not stretching, seems to be the important deterrent for injury, performed before an exercise bout. Stretching seems to offer more long term benefit such as maintaining functional flexibility and correcting particular muscular imbalances.

From http://www.exrx.net/ExInfo/Stretching.html

 

[guayaballer]

so to stretch or not to stretch that is the question?

 

[BluEyes]

If you read the article you would easily come to the conclusion that stretching is indeed good, but NOT prior to a workout.

Make a point of stretching on off-days for 5 to 10 minutes.

 

[Drum&Bass]

Care to elaborate on not stretching pre-workout? thats a pretty bold statement..

because i just got my stretch certification 2 weeks ago and my instructor has been training athletes longer than some of you were born.

this is an article that explains why stretching is great, BUT NOT BEFORE working out and mirrors exactly what he explained to us.

DANGERS OF STRETCHING BEFORE WORKOUT

 

[Zerix]

Damn, well wtf, I keep reading all around that DYNAMIC stretching before a workout is encouraged.

It's old news that you shouldn't [static] stretch before a workout.

Either way, I should really start stretching though, at least after my workouts.

 

[blinkwatt]

I just do a couple of warm-ups sets,normally of the bar or light dumbbells. On back days,maybe a pull-up or two.

 

[stronglifts]

I haven't been stretching in forever, and get too lazy to do it in the end of workout or before even.

I DO want to start stretching at the end of my workout, I know of all the benefits. What kind of a stretching routine do some of you do, or recommend I do?

Also, DYNAMIC stretching. How and what kind do I do before exercise?
Typically I just run a little on the treadmill for my warm up, or shoot around some b-ball, but that's not quiet effective.

Static stretches => post workout to increase rom/fix posture
Dynamic stretches => pre workout to warmup muscles & joint

These are 2 dynamic stretches:
Leg Swings
Shoulder dislocations

There are more. Check "Magnificent Mobility DVD" it got tons of mobility drills to do pre workout.

 

[Zerix]

Static stretches => post workout to increase rom/fix posture
Dynamic stretches => pre workout to warmup muscles & joint

These are 2 dynamic stretches:
Leg Swings
Shoulder dislocations

There are more. Check "Magnificent Mobility DVD" it got tons of mobility drills to do pre workout.

Got any links to sites that have some more dynamic stretching?

 

[stronglifts]

Got any links to sites that have some more dynamic stretching?

Unfortunately not. You'll find pictures here & there, but I don't know of any site that actually has videos.

 

[sam3083]

Its no static stretching before a workout. Stretching the muscles before they are warm is only harmful. Instead before a workout preform similar movements to that of the exercise, at a much lower intensity. Dont even do static stretching after these lower intense movements, becasue by doing this you will lose the 'warming up' you gained by doing them.

For example, say your doing the bench press, do a much lighter bench press for 12 reps, this will be sufficient for most people. However, it gets slightly more complicated for aerobic based workouts, where a series of run throughs with; strides, high knees, bum kicks, skips, would be the best.

However, you should do static stretching after your workout to the relevant areas (which is pretty much all over anyway). Each stretch after a work-out should be held at least 30 seconds.

 

[Zerix]

What kind of static stretches should I do after workout? TO make sure I hit all parts.

 

[Drum&Bass]

yo stronglifts that shoulder dislocation bullshit isn't healthy or useful for anything besides a dis-located shoulder in the near future, thats not bio-mechanically natural

and it's NOT recommended to do ANY kind of stretching to warm up, theres a reason why one is called stretching and one is called warm up.

 

[stronglifts]

yo stronglifts that shoulder dislocation bullshit isn't healthy or useful for anything besides a dis-located shoulder in the near future, thats not bio-mechanically natural

and it's NOT recommended to do ANY kind of stretching to warm up, theres a reason why one is called stretching and one is called warm up.

Do what you prefer Drum&Bass.

 

[sam3083]

just google "static stretches" or even just "stretches". Im sure there are about a million sites out there demonstrating stretches.

You'll find they are quite basic and easy to follow