How important is it to stretch? Does everyone do it.
How important is it to stretch? Does everyone do it.
its really important but i never do it lol. i stretch legs and shoulders and thats it i should stretch everything. then again im not beast and i dont try to press and pull busses numbers mean nothing to me. if your pushing heavy as wegith STRETCH!
I'm a big believer in stretching. I think it is a key factor in preventing injuries.
I never stretch know I should but when I stretch seems like I end up getting hurt soon after
i dont stretch but if i'm going heavy on a lift i will start out doing a few sets at a medium to light weight first.
The most flexible athletes are gymnast. Most everyone would have guess that.
The second most flexible group of athletes are Olympic Lifters, most people never guess that.
Sitting in a full squat position requires a lot of flexibility in the quads, hamstrings, lower back, etc.
Having a 300 lbs barbell locked out overhead while sitting in a full squat requires an enormous amount of flexibility in the shoulders, lats, pecs, etc... It also requires an enormous amount of balance.
The Squat Clean and Jerk also require a lot of flexibility, as well.
Full Range Resistance Movements
When you perform a full range movement, the muscles are maximally stretched.
This accomplishes two things.
1) Insures that the muscle are fully loaded and worked though the full range of movement.
2) Increases you flexibility, range of motion.
Hamstring Stretching Example:
1) Good Morning: Preformed with a slight break in the knees stretches the hamstrings.
2) Deficit Stiff (Slight Break in Knees) Deadlifts. Stand on a Coke Crate or some elevated platform. The bar will sit just off you shoe tops. This insures a greater stretch and that the posterior muscle are worked though a greater range of motion.
Pectoral-Deltoid-Triceps Stretch Example:
Bench Pressing with a barbell limits the range of motion/stretch.
Dumbbell Bench Pressing and Dips allows a greater range of motion/stretch.
Take Home Message
By employing the right resistance exercises you can work on flexibility and increase the work load of the muscles involved.
One of the most underrated and misunderstood principles is stretching..Why? Because people seem to lack the understanding of fascia tissue and the benefits of stretching it..It helps with muscle grown in lagging areas that seem stagnant or plateaued in growth..Its a must..So don't deprive yourself from it.. Read up on FST-7 training..You'll thank me later
The myth that is touted by individual who misunderstand that his doesn't work.
It does NOT help muscle grow.
It is a waste of time.
Use your time with more productive method to increase muscle mass rather than squandering it on facial stretching.
You can thank me now.
i stretch during and especially after my workout it helps blood circulation and relax my muscles, and my flexibility. i am not sure where the idea of stretching the muscle fascia for more muscle growth came from but i believe it is just a simplistic approach that never works
I'm in the camp that stretches by doing light-weight reps. However, I do stretch during my routines simply because it feels great. The best is when I'm doing squats, and I plant my feet, double-grip a bar, and then jackknife my body be thrusting the hips backwards.
lol along with the great info you posted! i feel more knowlegable already! i was really hoping you had the info because i wanted to read it and maybe learn something new. Thanks anyway
Stretching helps me with recovery, especially when doing a lot of cardio my glutes, hamstrings and calfs get really tight - it starts to effect my lower back.
In saying that I fkg hate stretching, it's the last thing I feel like doing after a gym session. It's a necessary evil IMO - especially for older guys
I stretch intra workout and thats about it , I feel it helps flexibility as well as the pump get fully saturated into the muscles, some exercises I wouldnt be able to do if I didnt stretch because the pump is so bad
You aren't interesting in "learning something new". If you were you'd have spent more time researching this.
All you do is migrate to article that support your belief. You don't want anyone to tell you that "You god is dead", figuratively speaking.
The point being is there is NO research data to substantiated that stretching the fascia enhances muscle growth.
"Progressive stretch overload of skeletal muscle results in hypertrophy before hyperplasia"
The myth is based on this 1993 research by J. Antonio and W. J. Gonyea, on how birds had weight attached to their wings to stretch them and make them bigger.
The assumptions from that research are somewhat similar to...
Playing Basketball Makes You Taller
Aliens watch a basketball game . They report back that playing basketball make you taller and sitting in the stand makes you shorter.
Take Home Message
Snapshots of information don't give you the whole picture.
Believing the Illusion
The problem is that you are so indoctrinated in this believe you keep drinking the Kool-Aid and believing the illusion.
That just who you are an it's not going to change.
You posted no data because you have nothing to post.
Your Tug Data
And no, tugging on that "tootsie roll" of your doesn't count as research data. :)
Some lower back pain tightness occurs from tight hamstrings. In cases like this, stretching the hamstrings can take care of the problem.
As I mentioned above, strength training movement can be an effective method of training and stretching the muscles.
Hamstring Stretch Movements
1) Good Mornings
2) Deficit Stiff Leg Deadlifts, even a Regular Deficit Deadlift.
A Lot of Cardio
Performing a lot of cardio doesn't make much sense unless you are a distance runner.
Research data has demonstrated that along with cutting body fat, you cut muscle mass.
Short HIIT cardio sessions plus gear should minimise any muscle atrophy
you still posted nothing! so you are no different! Instead you go to name calling when you don't know shit about me. so go a head and keep being a sanctimonious internet asshole because your insecurities with yourself whether they be with you own intellect or your body image or maybe because mommy didn't love you enough. You spout off shit like it is a fact and we should believe your words just because you are Kenny Crotchgraber lord of the stretching info. Well I have researched it and almost every peer reviewed article can neither prove or disprove the benefits from stretching. But I sure as hell know one thing that is a fact and thats all lions get up and stretch before they hunt. So if nature ingrained it all of the animals there must be something beneficial. Thanks again and have a nice day!
oh and Im not the the one that said stretching makes you grow. I just said I think stretching decreases the risk of injury.
Stop bickering and someone post up some useful info please! If there is data to show stretching dose/doesnt help I would like to read it.
I have been stretching before and after my workouts the past 5 weeks and never felt better. Muscle were a little sore the first few days but after that it was back to normal. I feel that its helping me recover a little better, but I have no info to back that up.
it feels good after a workout and helps me relax that's enough data for me
Med Sci Sports Exerc. 2000 Feb;32(2):271-7.
A randomized trial of preexercise stretching for prevention of lower-limb injury.
Pope RP, Herbert RD, Kirwan JD, Graham BJ.
Physiotherapy Department, Kapooka Health Centre, New South Wales, Australia. Rodney.Pope.email@example.com
This study investigated the effect of muscle stretching during warm-up on the risk of exercise-related injury.
1538 male army recruits were randomly allocated to stretch or control groups. During the ensuing 12 wk of training, both groups performed active warm-up exercises before physical training sessions. In addition, the stretch group performed one 20-s static stretch under supervision for each of six major leg muscle groups during every warm-up. The control group did not stretch.
333 lower-limb injuries were recorded during the training period, including 214 soft-tissue injuries. There were 158 injuries in the stretch group and 175 in the control group. There was no significant effect of preexercise stretching on all-injuries risk (hazard ratio [HR] = 0.95, 95% CI 0.77-1.18), soft-tissue injury risk (HR = 0.83, 95% CI 0.63-1.09), or bone injury risk (HR = 1.22, 95% CI 0.86-1.76). Fitness (20-m progressive shuttle run test score), age, and enlistment date all significantly predicted injury risk (P < 0.01 for each), but height, weight, and body mass index did not.
A typical muscle stretching protocol performed during preexercise warm-ups does not produce clinically meaningful reductions in risk of exercise-related injury in army recruits. Fitness may be an important, modifiable risk factor.
PMID: 10694106 [PubMed - indexed for MEDLINE]
When to Stretch - Experts Recommend Static Stretching After Exercise
by Ian Shrier MD, PhD and Kav Gossal MD. The Myths and Truths of Stretching http://prevost.pascal.free.fr/public/pdf/Shrier2000.pdf
Recommendations to stretch or not stretch change from year to year and from expert to expert. Stretching has been promoted for years as an essential part of a fitness program as a way to decrease the risk of injury, prevent soreness and improve performance. While researchers continue to look at the benefits and pitfalls of stretching, there is still limited (and conflicting) evidence to sort out these opinions.Stretching and Muscle Soreness
Some research suggests that stretching doesn't prevent muscle soreness after exercise. Researchers Robert Herbert, Ph.D., and Marcos de Noronha, Ph.D. of the University of Sydney conducted a systematic review and meta-analysis of 10 previously published studies of stretching either before or after athletic activity. They concluded that stretching before exercise doesn't prevent post-exercise muscle soreness. They also found little support for the theory that stretching immediately before exercise can prevent either overuse or acutesports injuries.Stretching and Performance
Research physiologists at Nebraska Wesleyan University made the headlines in 2009 when theypublished study results indicating that more flexible runners had lower running economy (how efficiently they use oxygen) than runners with tight hamstrings. Consequently, those runners were faster than the 'flexible' runners. Yes, it was a very small study, and yes, they only measured sit and reach scores. But the results were still a bit surprising and brought more attention to the question: To should or not to stretch ?Warm up vs. Stretching
Much of this confusion comes from a misinterpretation of research on warm up. These studies found that warming by itself has no effect on range of motion, but that when the warm up is followed by stretching there is an increase in range of motion. Many people misinterpreted this finding to mean that stretching before exercise prevents injuries, even though the clinical research suggests otherwise. A better interpretation is that warm up prevents injury, whereas stretching has no effect on injury.If injury prevention is the primary objective the evidence suggests that athletes should limit the stretching before exercise and increase the warm up time.Studies do support that range of motion can be increased by a single fifteen to thirty second stretch for each muscle group per day. However, some people require a longer duration or more repetitions. Research also supports the idea that the optimal duration and frequency for stretching may vary by muscle group.The long-term effects of stretching on range of motion show that after six weeks, those who stretch for 30 seconds per muscle each day increased their range of motion much more than those who stretched 15 seconds per muscle each day. No additional increase was seen in the group that stretched for 60 seconds. Another 6 week study conducted found that one hamstring stretch of 30 seconds each day produced the same results as three stretches of 30 seconds.These studies support the use of thirty second stretches as part of general conditioning to improve range of motion.Is Flexibility Overrated?
When sorting out all the research on stretching and flexibility for athletes, it's important to remember that the goal of stretching is to develop and maintain an appropriate range of motion around specific joints. It's also important to realize that stretching (or releasing) tight muscles should go hand in hand with strengthening the weak muscles.I'm sure we'll continue to see headlines for and against stretching, but if you choose to stretch, it may be best to customize your routine to fit your needs. Assess your body and your sport and make sure you stretch (and strengthen) in order to reduce muscle imbalances.
How To Stretch
After exercise, cool down and hold a given stretch only until you feel a slight pulling in the muscle, but no pain. As you hold the stretch the muscle will relax. As you feel less tension you can increase the stretch again until you feel the same slight pull. Hold this position until you feel no further increase.If you do not seem to gain any range of motion using the above technique, you may consider holding the stretch longer (up to 60 seconds).What Stretch is Best?
In general, Proprioceptive Neuromuscular Facilitation (PNF) stretching has resulted in greater increases in range of motion compared with static or ballistic stretching, though some results have not been statistically significant.Static stretches are a bit easier to do and appear to have good results. Studies indicate that continuous stretching without rest may be better than cyclic stretching (applying a stretch, relaxing, and reapplying the stretch), however some research shows no difference.Most experts believe ballistic, or bouncing during a stretch, is dangerous because the muscle may reflexively contract if restretched quickly following a short relaxation period. Such eccentric contractions are believed to increase the risk of injury.In addition to improving range of motion, stretching is extremely relaxing and most athletes use stretching exercises to maintain a balance in body mechanics. But one of the biggest benefits of stretching may be something the research can't quantify: it just feels good.Source
Herbert RD, de Noronha M. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews 2007, Issue 4.
Andersen, J. C. Stretching Before and After Exercise: Effect on Muscle Soreness and Injury Risk. Journal of Athletic Training 40(2005): 218-220
Witvrouw, Erik, Nele Mahieu, Lieven Danneels, and Peter McNair. Stretching and Injury Prevention An Obscure Relationship. Sports Medicine 34.7(2004): 443-449
Ian Shrier MD, PhD and Kav Gossal MD. The Myths and Truths of Stretching: Individualized Recommendations for Healthy Muscles, The Physician and Sportsmedicine, VOL 28, #8, August 2000.
Trehearn TL, Buresh RJ.. Sit-and-reach flexibility and running economy of men and women collegiate distance runners. J Strength Cond Res. 2009 Jan;23(1):158-62.