Stretch Session

**soxmuscle** · 08-23-2005, 11:41 PM

Does anyone do these? I am planning on one of my off days to add abs in and want to also have a stretching session, almost yoga-like minus all the cardiovascular work.

**P-funk** · 08-24-2005, 03:12 AM

yup. I stretch everyday whether i workout or not,

**Platinum** · 08-24-2005, 05:11 AM

Can't have too much flexibility, and anything to try and prevent injury is good in my books

Du · 08-24-2005, 06:23 AM

Originally Posted by soxmuscle

Does anyone do these? I am planning on one of my off days to add abs in and want to also have a stretching session, almost yoga-like minus all the cardiovascular work.

I do the downward-facing-dog daily.

Just kidding. If youre interested, Ill post up DoggCrapp's stretching for each bp tonight.

**moneyshot11** · 08-24-2005, 09:46 AM

Originally Posted by du510

I do the downward-facing-dog daily.

Just kidding. If youre interested, Ill post up DoggCrapp's stretching for each bp tonight.

Yea i would def like to take a look at that. I just added streching in my lunch workout and would like to follow a routine of some sort.

**CowPimp** · 08-24-2005, 09:48 AM

I always stretch after I workout, but I think I'm gonna start doing it every day. I used to stretch daily, and it definitely does make a difference.

**soxmuscle** · 08-24-2005, 12:12 PM

Du, I would definitly enjoy that. Thanks man.

CP, What do you plan on doing?

and P.. What kind of stretching do you do each day?

**P-funk** · 08-24-2005, 12:36 PM

Originally Posted by soxmuscle

and P.. What kind of stretching do you do each day?

static, active, SMF, yoga, etc..

**P-funk** · 08-24-2005, 12:37 PM

here is what I posted in another thread regarding this subject:

Originally Posted by P-funk
If you have some money lying around I suggest yougo to your local bookstore (barnes and noble etc..) and pick up the Book "Core Performace" By Mark Verstegan (it is like $20 or less). There is a whole chaper with active stretches and mobility training with pidtures and explanations. Mark is an awesome strength Coach out in AZ and works with some of the top athletes of today. Mobility training basically helps you work to maintain joint intergrity and movement. Dave Tate wrote an article recently about his injuries and how he performs mobility training before each workout (as do I and a lot of the guys I know) and how it has helped him out. He talks about how he contaced Mark and Parisi for recomendations on this sort of thing. Check out the article on elitefts.com. I believe the name of it was "Just because you have a balckberry doesn't mean that you are moble" or something like that. Defenitly a good read. He tells the exercises that his mobility work entails like straight leg raises, leg overs, and scorpions all of which are detaile din "Core Performance".

**TheCurse** · 08-24-2005, 12:42 PM

i like to do yoga. thats right i said yoga bitches.

**Decker** · 08-24-2005, 12:44 PM

Originally Posted by CowPimp

I always stretch after I workout, but I think I'm gonna start doing it every day. I used to stretch daily, and it definitely does make a difference.

What difference does stretching make to you? It's something I am considering but I would like to know what the benefits are before I try it.

**P-funk** · 08-24-2005, 12:59 PM

Originally Posted by Decker

What difference does stretching make to you? It's something I am considering but I would like to know what the benefits are before I try it.

- prevent injury
- aid in recovery after a strenuous workout
- improve joint mobility
- enhance intergrity of the joint
- increase surface area of the muscle
- break up the soft tissue which can get notted up (particulary SMF)
- improve length tension relationship of the working muscles (agonist,
antagonist, synergists)
- relax you
- loosen up joint capsule

**Decker** · 08-24-2005, 01:04 PM

Originally Posted by P-funk

- prevent injury
- aid in recovery after a strenuous workout
- improve joint mobility
- enhance intergrity of the joint
- increase surface area of the muscle
- break up the soft tissue which can get notted up (particulary SMF)
- improve length tension relationship of the working muscles (agonist,
antagonist, synergists)
- relax you
- loosen up joint capsule

Thanks P-funk.

**TheCurse** · 08-24-2005, 01:27 PM

every organ, muscle, ligament, basically everything in your body is surrounded and connected by what is called Fascia. it is something like connective tissue but not quite. you can see it when you have raw chicken, its that film-like substance that coats the meat below the skin. everything in your body has this around it and it is all connected like a big network.

Fascia can get bound up and 'stick' to other fascia actually quite easily. it happens especially when you damage a muscle or ligament, and during the healing process you can get cross-fascia bridges ('Adhesions'). having tight fascia in one spot will affect your whole body.

imagine your fascia like a shirt hanging on a hanger. grab the shirt in one spot and pull on it, and the whole shape of the shirt distorts.

so this is another reason stretch and do full ROM's. there's more than just muscles in there.

**Squaggleboggin** · 08-24-2005, 03:01 PM

I've read that stretching before you exercise can actually decrease the strength in the exercise. Is this true? I've always tried to stretch after workouts (and therefore while I'm warm) to avoid this; having decreased strength is never a good thing with strength goals.

**soxmuscle** · 08-24-2005, 03:39 PM

Originally Posted by P-funk

static, active, SMF, yoga, etc..

Thank you.

**P-funk** · 08-24-2005, 03:39 PM

Originally Posted by Squaggleboggin

I've read that stretching before you exercise can actually decrease the strength in the exercise. Is this true? I've always tried to stretch after workouts (and therefore while I'm warm) to avoid this; having decreased strength is never a good thing with strength goals.

studies have showen that static stretching pre-work can lead to a decrease in strength.

However, I do perform active stretching/mobility work as a warm up. With the active strethcing you aren't actually holding stretch positions in a static fashion. It is more of an athletic warm up.

**Squaggleboggin** · 08-24-2005, 04:04 PM

Ah, I see. So it's really just the static stretching that one should avoid in order not to see a decrease in strength. Thanks.

**P-funk** · 08-24-2005, 04:08 PM

Originally Posted by Squaggleboggin

Ah, I see. So it's really just the static stretching that one should avoid in order not to see a decrease in strength. Thanks.

yea, i mean, you should always perform some sort of active warm up before you workout. I like to do active stretches like scorpions, straight leg soldier march, rev. soldier march, windmills etc....then i also do light squating and overhead pressing too. then i warm up with the specific lift that i will perform.

Du · 08-24-2005, 04:43 PM

Originally Posted by soxmuscle

Du, I would definitly enjoy that. Thanks man.

Courtesy of basskiller:

Another pioneer in our sport!
Of course weight will change from person to person
bass

CHEST: Flat bench 90 lb dumbbells chest high -- lungs full of air -- I drop down into the deepest fly I can for the first 10 seconds or so with my lungs full of air and chest out -- then staying there I arch my back slightly and try to press my sternum upward -- this is absolutely excruciating -- the rest of the 60 seconds I try to concentrate on dropping my elbows even farther down (I try to but I don't think they are going any lower -- LOL) -- the last 15 seconds I'm pretty much shaking like a leaf, I have tears in my eyes and I think about dropping bodybuilding and becoming a tap dancer on Broadway (ok that parts not true)--My opinion is people should use dumbbells that are a little over half of what your heaviest set of 6-8 reps would be. I can't state this enough -- extreme stretching royally sucks!!! It's painful. But I have seen amazing things with people -- especially in the quads.

SHOULDERS: This one is tough to describe -- put a barbell in the squat rack shoulder height -- face away from it and reach back and grab it palms up (hands on bottom of bar) -- walk yourself outward until you are on your heels and the stretch gets painful -- then roll your shoulders downward and hold for 60 seconds.

TRICEPS: Seated on a flat bench - my back up against the barbell -- 75 lb dumbbell in my hand behind my head (like in an overhead dumbbell extension) -- sink dumbbell down into position for the first 10 seconds and then an agonizing 50 seconds slightly leaning back and pushing the dumbbell down with the back of my head I like one arm at a time in the bottom position of a dumbbell triceps extension -- going to the extreme stretch and then slightly pushing on the dumbbell with the back of my head.

BACK: Honestly for about 3 years my training partner and I would hang a 100 lb dumbbell from our waist and hung on the widest chin-up bar (with wrist straps) to see who could get closest to 3 minutes --I never made it -- I think 2 minutes 27 seconds was my record -- but my back width is by far my best body part -- I pull on a doorknob or stationary equipment with a rounded back now and its way too hard too explain here -- just try it and get your feel for it.

BICEPS: Olympic bar in a power rack or squat rack about neck high -- face away from it and reach back and put both hands over the bar gripping it -- now either sink down with one leg forward/one leg back or better yet squat down and try (I say try because its absolutely excruciating) to kneel. Go down to the stretch that is almost unbearable and then hold that for 45 to 60 seconds. Your own bodyweight is the load. What I do is put the bar at a place on the squat rack in which I can kneel at a severe stretch and then try to sink my ass down to touch my feet. If it's too easy I put the bar up to the next rung.

HAMSTRINGS: Either leg up on a high barbell holding my toes and trying to force my leg straight with my free hand for an excruciating painful 60 seconds or another exercise I could only show people and not type here.

QUADS: Facing a barbell in a power rack about hip high -- grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. then straighten your arms and lean as far back as you can -- 60 seconds and if this one doesn't make you hate my guts and bring tears to your eyes nothing will; -- do this one faithfully and tell me in 4 weeks if your quads don’t look a lot different than they used to.

CALVES: my weak body part that I couldn’t get up to par until 2 years ago when I finally thought it out and figured out how to make them grow (with only one set twice a week too) I don’t need to stretch calves after because when I do calves I explode on the positive and take 5 seconds to get back to full stretch and then 15 seconds at the very bottom "one one thousand, two one thousand, three one thousand etc" -15 seconds stretching at the bottom thinking and trying to flex my toes toward my shin -- it is absolutely unbearable and you will most likely be shaking and want to give up at about 7 reps (I always go for 12reps with maximum weights) -- do this on a hack squat or a leg press -- my calves have finally taken off due to this.

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