Flexibility training

[ponyboy]

Hey folks,

Interested in people's opinions on this subject. I am at a point in my training where I need to improve my current flexibility in hams/lower back (specifically a sit and reach test).

I know it takes quite a while to see overall improvement in this area, but I'm just hoping to improve slightly before a test in four weeks. My question is: if you stretch a cold muscle, will it be effective, or will it simply defeat the purpose and set me up for injury? For example, I could do this specific stretching post workout or cardio when my muscles are warm, or do it when going to bed and upon awaking for 5-10 minutes as well. Would the morning/evening stretching have any benefit or is it a waste of time?

Any info on this subject anyone has would be greatly appreciated, as I'm finding both opinions have equal backing.

 

[Brad224]

Any stretching is beneficial. I've read that doing it before a workout can be detrimental and I've also read the opposite, that you need to do it before a workout. So that one's up in the air.

What I can say from personal experience is that doing it every chance you get helps. When I was first getting into martial arts I had a real problem with flexibility, and while I'm still not as limber as I'd like to be I'm a lot better off than a lot of the teens in my class (I'm mid-30s range).

When I started I would stretch at practice (obviously), after all my treadmill work (that time is particularly good because the legs were already warmed up), at night before bed and in the morning after getting up. I like the morning sessions because they help wake me up and get my body feeling "ready to go" for the day ahead.

Stretching is just like anything else - the more you do it the more flexible you will become. So after cardio is great and before bed and in the morning all work. I don't think doing it "cold" would have a negative effect, at least it didn't for me.

I'd say if you do it at least twice a day every day before your test in four weeks you should be ready to go.

 

[supple1au]

If you stretch twice a day every day, you're going to make those muscles pretty damm sore!
Stretching, (like weight training) requires rest to allow adaption.
To improve your flexibility within your time frame, you should stretch your calves, hamstrings (using both straight-leg AND bent-leg exercises) and the hips (Glutes) 2-3 times a week, using the Contract / Relax (PNF) system. Also do some back stretches (forward bends) as the Fitness Industry's standard sit & reach test is usually (60%?) a back bending exercise.
If you want to read some usefull articles on when and how often should you stretch, visit www.pandf.com.au

Stretching "cold" before a workout will produce a short-term increase in muscle length (helpful for " getting the kinks out before you get started), but will not be as effective as stretching after a warm up.

"A muscle that can lengthen before it contracts, can contract with more force."

 

[Brad224]

Interesting thoughts, supple1au. I didn't really experience any muscle soreness from my twice a day routine, and found that my flexibility made leaps and bounds the more I stretched.

I was coming from that approach because my Taekwondo instructor (she's also a certified personal trainer, for whatever that's worth) has said that to gain flexibility for the "above-my-head" type of kicks I should stretch at every possible opportunity. For instance, when sitting around watching TV in the evenings, use the time to stretch. I didn't really think to question her too much because she's over 40 and can drop into a full split whenever she wants.

I've also found that at my age (soon to be 36) that I usually wake up with a lot of muscle stiffness and a good morning stretch routine seems to alleviate that quite nicely.

Thanks for the link, though. I will look into it - I'm always looking for new knowledge!

 

[ponyboy]

Thanks for the advice guys, definitely from a martial arts perspective because those athletes are well known for their flexibility. I'm going to begin a vigorous stretching routine daily involving my lower back, hip flexors, glutes, hamstrings and calves.

 

[animal56]

Ask yourself this: Does it feel good when you stretch?

Everytime I stretch, no matter if it's at home, at the gym, or at work, stretching feels awesome, and I've never experienced any soreness. On top of it all, I found great improvements in short order when I started doing it regularly.

Good luck with it!

 

[Brad224]

I agree to that 100% animal. Stretching always feels terrific to me, and I've never had any soreness. I think if ponyboy starts a regular routine he'll be ready for the sit and reach test with no problem at all.