Static Stretching

danzik17 · 10-16-2007, 09:03 PM

Are there any guidelines for setting up some static stretching routines? My flexibility is horrendous, so I'm looking into doing some stuff for maybe half an hour on my off-days or something, but no idea how to set up a routine.

The stickies were pretty good in explaining how to do stretches, but not designing a routine for them. For example when lifting, I do Push/Pull/Push etc. Is there something equivalent to that for stretching, or any basic guidelines?

**CowPimp** · 10-16-2007, 11:07 PM

I just try to do a once over on my tight spots, or spots that could use some improvement, after every workout. I hold each stretch for 20-30 seconds, or sometimes a little more, depending on how tight it is for me. For example, if I am low on time, I will focus on my hip rotators, posterior shoulder capsule, and calves as the highest priority. If I have more time, I will involve more hip articulations and maybe something for my lats.

If possible, I try to stretch daily, even on a non-workout day. Usually doesn't quite happen, but 5-6 days per week is pretty standard for me.

danzik17 · 10-17-2007, 09:00 AM

Well what I mean is should I do a full body stretch routine or follow more like 1 area per day? And are there stretches that are more beneficial than others like how the squat beats the shit out of just doing leg presses?

Or am I just being anal retentive and trying to structure this too much?

My entire body is fairly tight because I've been neglecting stretching way too much, so just going over a tight spot after a workout doesn't cut it for me

The tight spot is my entire damn body.

fUnc17 · 10-17-2007, 10:15 AM

Make sure you warm up before you lift. Many people overlook this, if you are not warmed up your muscles are not loose and ready, they are tight and immobile. After your done lifting and your muscles are nice and pliable, stretch for a good 20 minutes. Sound easy? I know its not.

See thats the problem with bodybuilding splits, you go through so many exercises with so much volume, by the end of your workout, you have no motivation to stretch. I was the same way. Then I started focusing on 2 or 3 exercises over a 12 week period and saw not only much better gains (in accordance with MY goals) but I had much more motivation to stretch because my energy wasn't zapped.

Some things to focus on;

hip flexors
shoulders
hamstrings

Make sure you warm up before you stretch, you will get much better use of your time.

10-16-2007, 09:03 PM	#1
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 1,992 Blog Entries: 5	Static Stretching Are there any guidelines for setting up some static stretching routines? My flexibility is horrendous, so I'm looking into doing some stuff for maybe half an hour on my off-days or something, but no idea how to set up a routine. The stickies were pretty good in explaining how to do stretches, but not designing a routine for them. For example when lifting, I do Push/Pull/Push etc. Is there something equivalent to that for stretching, or any basic guidelines?
	Ron Paul 2008 Journal: Boom goes the dynamite

10-16-2007, 11:07 PM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I just try to do a once over on my tight spots, or spots that could use some improvement, after every workout. I hold each stretch for 20-30 seconds, or sometimes a little more, depending on how tight it is for me. For example, if I am low on time, I will focus on my hip rotators, posterior shoulder capsule, and calves as the highest priority. If I have more time, I will involve more hip articulations and maybe something for my lats. If possible, I try to stretch daily, even on a non-workout day. Usually doesn't quite happen, but 5-6 days per week is pretty standard for me.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

10-17-2007, 09:00 AM	#3
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 1,992 Blog Entries: 5	Well what I mean is should I do a full body stretch routine or follow more like 1 area per day? And are there stretches that are more beneficial than others like how the squat beats the shit out of just doing leg presses? Or am I just being anal retentive and trying to structure this too much? My entire body is fairly tight because I've been neglecting stretching way too much, so just going over a tight spot after a workout doesn't cut it for me The tight spot is my entire damn body.
	Ron Paul 2008 Journal: Boom goes the dynamite

10-17-2007, 10:15 AM	#4
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,869 Photos: 12	Make sure you warm up before you lift. Many people overlook this, if you are not warmed up your muscles are not loose and ready, they are tight and immobile. After your done lifting and your muscles are nice and pliable, stretch for a good 20 minutes. Sound easy? I know its not. See thats the problem with bodybuilding splits, you go through so many exercises with so much volume, by the end of your workout, you have no motivation to stretch. I was the same way. Then I started focusing on 2 or 3 exercises over a 12 week period and saw not only much better gains (in accordance with MY goals) but I had much more motivation to stretch because my energy wasn't zapped. Some things to focus on; hip flexors shoulders hamstrings Make sure you warm up before you stretch, you will get much better use of your time.
	Athletic Strength & Movement blog Strength Edge

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