Stretch It Out!

[Photobear]

Bros,

I wanted to mention to everyone how important it is to get into the habit of stretching before and after working out. We make great demands on our bodies and need to make sure they stay flexible. I know it seems contrary to what we are trying to accomplish. Everyone wants good hard muscle, me too, but in order to have your body ready to do that work your muscles must be in the right place. You keep them in the right place by stretching.

I say this to save you from what I went through. I was complaining of some back pain and a friend recommended his massage therapist. Well, this guy is a neuro-muscualar specialst. No comfy Swedish massage. This guy was good, prior to moving to Ohio he worked for the Yankees.

I spent two hours having him move muscles back in place that had shifted over time from tension in the ligamnets and tendons. Folks, let me tell you some of that was EXTREMELY painful. /infopop/emoticons/icon_redface.gif Pain that was well worth it as everything is where it belongs now. I also know how to keep it there.

The great thing is that I can do lifts that I couldn't before, deads and squats, and am stronger in other lifts. All because my body is more bio-mechnically sound. The body is designed in a specific manner and it works best when things are where they belong.


Work hard, work smart. Stretch when your done.

Photobear

[Curious George]

I just want to mention, static stretching before you lift without warming up the muscles first can lead to injury. Make sure you cycle or do some walking to warm up the body and the muscles first.

I also think it's more important to stretch AFTER you train and not before. When going heavy, static stretches can actually make you somewhat weaker. I usually just do a couple of warmup sets with the bar and some light weight before I get started.

Stretching after in my opinion is safer and of more value. Check out the book, "Sport Stretch" by Michael J. Alter. It's a good reference to stretching.

I also agree Photobear, massage therapy is one of the most painful experiences I have ever had, but man does it ever help your recovery from an injury. It is well worth it. She tore my butt up though.

Take Good Care,

Cg

[MOMSFOOD]

Any good site about stretching (knee mainly)?
Thanks in advance

[archive_Killer]

Calf - knee straight (gastroc) and knee bent (soleus)

Quad - put foot behind body, up on a flat bench or something. Maintain upright posture (a must) and lower body.

Hams - I like to do with back rounded (not if you have back or SI joint problems though) and with back arched, foot up on bench. Also try laying on your back and using a towel to pull your leg back. Perform one with leg straight back, one to the outside, and one to the inside.

Hip flexor - (rectus femoris is hit on quad stretch) Kneel down, one leg forward. Bend back and slightly away from back leg.

Ext hip and glutes - sit on bench, pull opposite knee to opposite shoulder. Try reaching around knee with arm that the knee is going to. This will increase stretch.

Groin (adductors) - knee bent (short) and knee straight (long)

IT band (outside hip) - kind of hard to explain... Stand with one leg over the other. Lean towards inside ankle of back leg. Push hip out and away. You may have to play with upper body lean to feel it.

I usually do a quick stretch during warmups (as pointed out, a long static stretch right beofre a lift can decrease lbs), then a complete stretch routine after workout or cardio. Usually 2-3 times through, hold for 15 - 30 seconds.

Always remember to stretch a warm muscle.

I also find it is good to wait a couple hours after a leg workout, do a quick warmup, and hit some stretches. This give the nervous system time to "relax" and accept the stretched state.

Oh, www.testosterone.net (http://www.testosterone.net) has some good stretch articlea and pictures over the past couple years.

[Curious George]

I do the same thing Killer after a leg workout. The cns gets extremely excited after an intense workout and it is hard to get to sleep after. The warm-up and stretching help my recovery.

It's interesting that when doing a toe touch from a seated position on the floor you can usually go a bit farther then while standing.

Any form of stretching which exerts pressure on the hands or feet produces a strong reflex extension of the limb. This is called "Positive supportive reaction." It simply means that the limbs stiffen and stabilize angainst any external pressure. I thought this was an interesting tidbit.

Take Good Care,

Cg

[MOMSFOOD]

Thank you very much, Killer
Where could I find pictures about these stretchs? Specially to treat a quadriceps tendinitis(I have a pain in the top of the patella and I can touch it, it is small spot but it hurts when I do leg presses)
I was better when I was on (deca, sust)
Thanks Iin Advance

[archive_Killer]

I think www.testosterone.net (http://www.testosterone.net) has the pics.

To treat the tendonitis, check out the threads on this page. I have outlined several quad tendon (pre patellar) tendonitis treatments.