I was hoping this thread could contribute to pre-workout stretching by offering different stretches for different muscle groups. I lift before each workout but still feel tight beforehand. This goes for most of my major muscle groups…
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MuscleDog For Men > Beginners > Stretching
Stretching
Great warm ups are:
-Foam rolling the primary and secondary muscle groups
-Warm up sets consisting of very light weight of the exercise being preformed.
-Dynamic stretching, for example walking lunges, glute bridges, kick backs, lower back extensions, arm circles ect
Dynamic Stretching
Dynamic stretching uses speed of movement, momentum and active muscular effort to bring about a stretch. Unlike static stretching the end position is not held.
Dynamic stretching is similar to ballistic stretching except that it avoids bouncing motions and tends to incorporate more sport-specific movements.
Arms circles, exaggerating a kicking action and walking lunges (without weights) are examples of dynamic stretches. A walking lunge dynamically stretches the hip flexors by emphasizing hip extension and can reduce muscle tightness around the hip joint necessary for competition.
Dynamic stretching is useful before competition and has been shown to reduce muscle.
It all depends on muscle imbalances, weak or tight muscles, your goals, and what you are training that day.
-Foam rolling the primary and secondary muscle groups
-Warm up sets consisting of very light weight of the exercise being preformed.
-Dynamic stretching, for example walking lunges, glute bridges, kick backs, lower back extensions, arm circles ect
Dynamic Stretching
Dynamic stretching uses speed of movement, momentum and active muscular effort to bring about a stretch. Unlike static stretching the end position is not held.
Dynamic stretching is similar to ballistic stretching except that it avoids bouncing motions and tends to incorporate more sport-specific movements.
Arms circles, exaggerating a kicking action and walking lunges (without weights) are examples of dynamic stretches. A walking lunge dynamically stretches the hip flexors by emphasizing hip extension and can reduce muscle tightness around the hip joint necessary for competition.
Dynamic stretching is useful before competition and has been shown to reduce muscle.
It all depends on muscle imbalances, weak or tight muscles, your goals, and what you are training that day.
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I heard that stretching before you lift will actaually make you weaker that day, is that true? Should yo just stretch after and not before?
I’ve heard the same. It apparently screws with your nervous system somehow… I also agree that static type stretching should be limited until after your workout.
I think it’s better to warmup by doing multiple light reps through the range of motion you plan on going through that day. That’s my novice philosophy for weightlifting.
You could also consider jumping rope, light jogging, and (dare I say) an extremely short Crossift-like circuit workout.
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I’ve heard the same. It apparently screws with your nervous system somehow… I also agree that static type stretching should be limited until after your workout.
I think it’s better to warmup by doing multiple light reps through the range of motion you plan on going through that day. That’s my novice philosophy for weightlifting.
You could also consider jumping rope, light jogging, and (dare I say) an extremely short Crossift-like circuit workout.
I think it’s better to warmup by doing multiple light reps through the range of motion you plan on going through that day. That’s my novice philosophy for weightlifting.
You could also consider jumping rope, light jogging, and (dare I say) an extremely short Crossift-like circuit workout.
What about foam rolling before you begin your workout…? Would that be detrimental to your performance?
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[quote]I’ve heard the same. It apparently screws with your nervous system somehow… I also agree that static type stretching should be limited until after your workout.
I think it’s better to warmup by doing multiple light reps through the range of motion you plan on going through that day. That’s my novice philosophy for weightlifting.
You could also consider jumping rope, light jogging, and (dare I say) an extremely short Crossift-like circuit workout.
I think it’s better to warmup by doing multiple light reps through the range of motion you plan on going through that day. That’s my novice philosophy for weightlifting.
You could also consider jumping rope, light jogging, and (dare I say) an extremely short Crossift-like circuit workout.
What about foam rolling before you begin your workout…? Would that be detrimental to your performance? [/QUOTE]
before a workout….
foam rolling = good
light dynamic stretching = good
static stretching = bad
thought this was interesting…
Q: What’s the best time of day to stretch?
A: The correct answer, of course, is whenever you can fit it in. But here’s a secret: Nothing beats a little stretching before bed. Static stretching will sustain the flexibility earned from your pre- and postworkout stretches, and the nighttime sessions will release tension built up from your busy day by signaling your body to shut down for the night, helping you fall into a deep, regenerative sleep.
Create a nightly habit of stretching your hamstrings, followed by your back and shoulders, and you’ll sleep like a log.
-Mark Verstegen M.S., C.S.C.S., Sports Performance Expert, Men’s Health
Q: What’s the best time of day to stretch?
A: The correct answer, of course, is whenever you can fit it in. But here’s a secret: Nothing beats a little stretching before bed. Static stretching will sustain the flexibility earned from your pre- and postworkout stretches, and the nighttime sessions will release tension built up from your busy day by signaling your body to shut down for the night, helping you fall into a deep, regenerative sleep.
Create a nightly habit of stretching your hamstrings, followed by your back and shoulders, and you’ll sleep like a log.
-Mark Verstegen M.S., C.S.C.S., Sports Performance Expert, Men’s Health
Interesting…
I always heard that you don’t want to stretch a muscle that is not warmed up. This is why many experts believe that you should not do static stretching before your workout… They recommend foam rolling or active stretching..
What are everyone else’s thoughts…?
I bet it feels great to stretch right before bed! There are so many different theories once again!
I always heard that you don’t want to stretch a muscle that is not warmed up. This is why many experts believe that you should not do static stretching before your workout… They recommend foam rolling or active stretching..
What are everyone else’s thoughts…?
I bet it feels great to stretch right before bed! There are so many different theories once again!
i’m sure you would sleep better… here’s another tip if you’re looking for a full body stretch:
Q: Is there a full-body stretch to loosen most muscles at the same time?
A: Yes. Try this one, which loosens your hip flexors, groin muscles, glutes, hamstrings, and even calves. 1) Step your left leg into a lunge position and then bend down, keeping your right knee off the floor. Place your right hand on the floor and your left elbow near the inside of your left foot. 2) Pause, turn to your left, and stretch your left arm upward. 3) Pause again. Now bring your left arm down and reach it beneath your torso and past your right arm. 4) Now break the lunge. Place your left hand outside your left foot, push your hips to the ceiling (like a sprint start), and lift your left toes toward your shin. Repeat it all with the other leg. Do 6 to 10 reps on each side prior to your workout.
-Mark Verstegen M.S., C.S.C.S., Sports Performance Expert, Men’s Health
Q: Is there a full-body stretch to loosen most muscles at the same time?
A: Yes. Try this one, which loosens your hip flexors, groin muscles, glutes, hamstrings, and even calves. 1) Step your left leg into a lunge position and then bend down, keeping your right knee off the floor. Place your right hand on the floor and your left elbow near the inside of your left foot. 2) Pause, turn to your left, and stretch your left arm upward. 3) Pause again. Now bring your left arm down and reach it beneath your torso and past your right arm. 4) Now break the lunge. Place your left hand outside your left foot, push your hips to the ceiling (like a sprint start), and lift your left toes toward your shin. Repeat it all with the other leg. Do 6 to 10 reps on each side prior to your workout.
-Mark Verstegen M.S., C.S.C.S., Sports Performance Expert, Men’s Health
I am stretching now, but I hate it. I went to the doctors office and they said my right hamstring was one of the tightest they have ever seen. damn. he said I need to start stretching more. I hate stretching with a passion but I dont have a choice now.
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thought this was interesting…
Q: What’s the best time of day to stretch?
A: The correct answer, of course, is whenever you can fit it in. But here’s a secret: Nothing beats a little stretching before bed. Static stretching will sustain the flexibility earned from your pre- and postworkout stretches, and the nighttime sessions will release tension built up from your busy day by signaling your body to shut down for the night, helping you fall into a deep, regenerative sleep.
Create a nightly habit of stretching your hamstrings, followed by your back and shoulders, and you’ll sleep like a log.
-Mark Verstegen M.S., C.S.C.S., Sports Performance Expert, Men’s Health
Q: What’s the best time of day to stretch?
A: The correct answer, of course, is whenever you can fit it in. But here’s a secret: Nothing beats a little stretching before bed. Static stretching will sustain the flexibility earned from your pre- and postworkout stretches, and the nighttime sessions will release tension built up from your busy day by signaling your body to shut down for the night, helping you fall into a deep, regenerative sleep.
Create a nightly habit of stretching your hamstrings, followed by your back and shoulders, and you’ll sleep like a log.
-Mark Verstegen M.S., C.S.C.S., Sports Performance Expert, Men’s Health
wow.. i never knew his Dana…
I value Charle Poliquins theories/studies..
He agrees with the above statment
Stretch in the evening
Static stretching done in the evening is an excellent way to bring down an overly excited nervous system. Plus, it has been shown to accelerate strength gains. At the present level of knowledge, gains in static flexibility levels are directly proportional to the length of time under which the muscles have been stretched. It appears that multiple of 15 seconds stretches, interspersed with brief returns to the starting position work best.
I dont know what the kind of stretching the Doc is having me do is called, just alot of hamstring stretches, calv stretches, just the basics that everybody I think knows. Do you guys know of any good stretches that could help my lower back and hamstrings, this whole stretching thing is pretty new to me.
It really is so important!! I wish i had more time to do it because i really notice a difference when i stretch.
YES!! When you stretch the right way it freakin hurts!
What conclusion did the doctor come to with your back pains?
i cant picture you doing this lol ,, but have you ever thought about taking yoga?
YES!! When you stretch the right way it freakin hurts!
What conclusion did the doctor come to with your back pains?
i cant picture you doing this lol ,, but have you ever thought about taking yoga?
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It really is so important!! I wish i had more time to do it because i really notice a difference when i stretch.
YES!! When you stretch the right way it freakin hurts!
What conclusion did the doctor come to with your back pains?
i cant picture you doing this lol ,, but have you ever thought about taking yoga?
YES!! When you stretch the right way it freakin hurts!
What conclusion did the doctor come to with your back pains?
i cant picture you doing this lol ,, but have you ever thought about taking yoga?
yoga would be bad for a weightlifter. The correct amount of flexibility for a lifter is just barely enough to hit the correct positions in the lifts. beyond this just decreases the stretch reflex.
If some one is super tight they are not able to recruit their muscles like they should be… Their range of motion is decreased due to tight muscles…
Tight muscles also cause imbalances such as anterior pelvic tilts, posterior pelvic tilts, ect…
For example if your calves are tight you might not be able to do a full deep squat.
I think it’s important to do some type of stretching or myofascial release especially to prevent injuries..
Tight muscles also cause imbalances such as anterior pelvic tilts, posterior pelvic tilts, ect…
For example if your calves are tight you might not be able to do a full deep squat.
I think it’s important to do some type of stretching or myofascial release especially to prevent injuries..
A tip from the big boy!
Do not perform PNF stretching prior to Strength training
by: Charles Poliquin
3/18/2011
Proprioceptive Neuromuscular Facilitation (PNF) is a type of stretching developed by Dr. Herman Kabat in the early 1940s. One of the common ways to perform PNF stretching is to place a muscle under stretch, contract the muscle for approximately six seconds against a sturdy object (or the resistance of a trainer) and then relax.
What PNF does is create a response in the proprioceptors in the muscle that causes the muscle to relax, often to a greater degree than is possible with static stretching. However, a study published in the March 2011 issue of the Journal of Strength and Conditioning Research found that when performed before strength training, PNF stretching decreased muscular endurance (using between 40 and 80 percent of the 1-repetition maximum) in the bench press and in knee extension exercises. The study also showed that static stretching also decreased performance in these two exercises, although not as much as PNF stretching did, but more so than a control group that did no pre-workout stretching.
Do not perform PNF stretching prior to Strength training
by: Charles Poliquin
3/18/2011
Proprioceptive Neuromuscular Facilitation (PNF) is a type of stretching developed by Dr. Herman Kabat in the early 1940s. One of the common ways to perform PNF stretching is to place a muscle under stretch, contract the muscle for approximately six seconds against a sturdy object (or the resistance of a trainer) and then relax.
What PNF does is create a response in the proprioceptors in the muscle that causes the muscle to relax, often to a greater degree than is possible with static stretching. However, a study published in the March 2011 issue of the Journal of Strength and Conditioning Research found that when performed before strength training, PNF stretching decreased muscular endurance (using between 40 and 80 percent of the 1-repetition maximum) in the bench press and in knee extension exercises. The study also showed that static stretching also decreased performance in these two exercises, although not as much as PNF stretching did, but more so than a control group that did no pre-workout stretching.
Stretching has been helping me feel better and not as soar for training so thank you muscle dog family for helping me with this problem I have been having! I am trying my hardest to stretch and to just do it, becuase I hate it so much. When is the best time to stretch though??? beofre training? after training? night time? when!
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Stretching has been helping me feel better and not as soar for training so thank you muscle dog family for helping me with this problem I have been having! I am trying my hardest to stretch and to just do it, becuase I hate it so much. When is the best time to stretch though??? beofre training? after training? night time? when!
JOn../ check out this forum.. it answer your question about the best time to stretch
http://www.muscledog.com/forum/BEGINNERS_MEN/653/STRETCHING#