Flexibility/DOMS/Recovery

**Diablo1990** · 11-01-2006, 06:28 PM

I want to be flexible like I use to be when I could do splits I can still bring my leg past my head but I can't touch my toes. I do a 4 day routine upper/lower. Is it better to jog for 15 minutes after I workout then stretch for 15 mins take a cold bath and take ibuprofen? I would eat after I stretch and have a big pre and post workout meal.

**CowPimp** · 11-01-2006, 09:35 PM

I like stretching at the end of my workout. I feel it's a good time because a warm muscle generally makes for increased range of motion. As well, there is no chance of decreasing power output from the static stretching.

**Dale Mabry** · 11-01-2006, 09:43 PM

What is the point of a cold bath???

For what you are doing, static stretching at the end as CP said is the way to go. Why do you want to be able to do the splits? Is it just something you want to be able to do or is there some functional reason?

**swordfish** · 11-01-2006, 10:23 PM

cold / hot contrast showers help A LOT on off days, go ice cold to hot 3 or 4 times( 30 seconds for each) .

**Diablo1990** · 11-02-2006, 04:19 AM

I was going to do them on workout days because I read about they help remove lactic acid and I know the cold helped my shoulder after a workout. Ibuprofen also helps so. The point of doing a split is just because I want to. I like to be flexible and im not anymore. I got my black belt when I was 10 and was really flexible and just want to go back to that point

**Dale Mabry** · 11-02-2006, 06:04 AM

Contrast showers are great for DOMS, I don't know that cold therapy would help much, it would reduce blood flow which, IMO, would cause greater DOMS.

**Diablo1990** · 11-02-2006, 01:06 PM

After you lift your blood is filled with lactic acid by taking a cold shower the blood tries to get there and your muscles are filled with new blood.

**Dale Mabry** · 11-02-2006, 01:19 PM

Originally Posted by Diablo1990

After you lift your blood is filled with lactic acid by taking a cold shower the blood tries to get there and your muscles are filled with new blood.

Cold shower would send blood away from muscles, hot would send it to themuscles, which is why a contrast shower would work and just getting in cold water probably wouldn't.

**CowPimp** · 11-02-2006, 01:22 PM

Originally Posted by Dale Mabry

Cold shower would send blood away from muscles, hot would send it to themuscles, which is why a contrast shower would work and just getting in cold water probably wouldn't.

Indeed. Subjecting your entire body to low temparatures is going to cause vasoconstriction (Shrinking of the lumens in blood vessels) in distal portions of the body to maintain proper temparature of the organs in your trunk.

**AKIRA** · 11-02-2006, 01:23 PM

Active stretch b4 working out.
Static Stretch after working out.

**fyredup1286** · 11-02-2006, 03:18 PM

static stretch? wuts that!?

**P-funk** · 11-02-2006, 03:20 PM

Originally Posted by fyredup1286

static stretch? wuts that!?

are you joking?

if not, check out the stretching sticky.

**CowPimp** · 11-02-2006, 10:28 PM

Originally Posted by fyredup1286

static stretch? wuts that!?

That's what you think of when you hear stretching. Getting a muscle into a static (Not changing) stretched position and holding.

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