Stretching

[exphys88]

Stretching prior to exercise results in a decrease in power output and does not prevent injury. A proper warmup including dynamic movements prevent injury.

Stretching after a workout is optimal because the muscles are warm, and the benefit of being more flexible results in less injury.

 

[Powermaster]

^^^agree. I find if i stretch before training, my training suffers. Proper warm-up is much more important in preventing injuries. Besides, like Kenny said; if you do full range of motion on your lifts you are properly stretching.

 

[fufu]

The SECOND Most Flexible Athletes

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.

Olympic Snatch

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.

Kenny Croxdale

What is love about Olympic lifters is that they have incredible mobility, but those can also move and maintain massive loads in those mobile positions. They are one of a kind athletes.

 

[fufu]

I'm less a fan of stretching and more a fan of mobility training.

The distinction of mobility from stretching is that mobility involves moving, in a controlled fashion, into safe and effective positions. It's about grooving a proper motor pattern into e.g. squats, hip hinging, overhead movements. Stretching has its place in certain respects, but I think people can benefit more from mobility training as a general rule.

I like to do my mobility training in between sets of my strength training. If you have 10 sets of lifting, that gives you the opportunity for 9 intervals for mobility training. You can take 30 seconds each interval to address whatever mobility limitations you have, and you aren't staying in the gym afterwards wasting time. If you do this every time you train, it can make a profound difference in your body.

As Kenny alluded to, performing strength exercises through a controlled FULL range of motion is an excellent way to develop flexibility.

 

[JoshM]

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.

Glad you've mentioned hamstring stretching! it's a very important, unless you want to walk like Robocop...

 

[MuscleGauge1]

Stretching is super important it helps your muscles grow. I always stretch before I do my exercises. I stretch on my off days too. I make sure I stretch each muscle group for at least 30 seconds to 1 minute. You should stretch everyday too. It's really good for everyone.

 

[Dr.G]

warm up before exercise, stretch after , feels good. working out with full range of motion does stretch the muscle but not like regular stretching where your muscle is in a relaxed state.

 

[G3]

I have to ask, is this question about stretching only related to lifting or about other training as well?

 

[MuscleGauge1]

Stretching cold muscles is a big no no. Don't ever do this. It is really a bad idea to do this you can cause injury to yourself. After exercise is fine and actually helps your muscles grow and develop. I would suggest doing about 10-15 minutes of stretching per day.

 

[theCaptn']

^^^ good call. It's the last thing I feel like doing after training, but even 5min is better than nothing. I dedicate a good 20min once a week to a good stretch - it makes a huge difference to recovery and injury prevention - especially glutes and hamstrings which can misalign the back.

 

[MuscleGauge1]

I especially make sure I stretch after leg workouts. They are my toughest days and I always make sure I always stretch for 15 minutes that's my favorite way to relieve pain and also helps with muscle fatigue too. That's the best way to help reduce soreness. Legs are always the worst day do stretching really helps me out a lot.

 

[69ingchipmunks]

Static stretching doesn't 'stretch' the muscle it just gives it a tight feeling. Do exercises with no weight to increase range of movement. Static is bullshit

 

[MuscleGauge1]

I agree static is bogus but you can get a lot out of regular stretching. It really helps me with range of motion and flexibility. Both are super important to me. I always stretch for at least 10-15 minutes after my workout. I also make sure I train specifically for each muscle group individually and always prepare for my next workout just the same. Always thinking ahead.