Stretching

[Tweak]

Just curious if you guys have a stretching routine. I really don't do it. I do sometimes before/after running, but beyond that I never do.

Am I supposed to? I have no idea.:hsugh:

Input?

[IliekFude]

Dont worry guys... im stayin faaaaaar away from this one.
Yr gona get about 40 dif. suggestions tweak. Good luck.

[Tweak]

lol

What about cartwheels? Would practicing cartwheels and other tumbling skills have any longterm health benefits?

No?

[Ulter]

There are several schools of thought on this. The two main ideas are static and dynamic. You will get passionate arguments from both sides as to why one is better than the other. One such heated debate went on here a couple weeks ago. Sadly, it's gone now. I do dynamic stretching myself. I do 2 warm up sets before any working sets. Then I do static stretching between sets.

[JG1]

I only do dynamic stretching.

[way2skinny]

Here's my stretch routine:


Lower back

Tuck and roll
Pretzel stretch
Pretzel pec stretch


Neck

Neck rolls
Neck forward and reverse pull


Trunk

Side Bends
Twisting
Body circling
Touch toes


Shoulder

Dorsal stretch - on butt, legs outstretched, hands behind, palms on floor
Bridge
Dorsal Hanging stretch
Press down on bar, piked, feet on floor
Handstands back to wall


Ankle

Ankle circles with stretchy band
Achilles Stretch against wall


Legs

On back on floor, pull leg using stretchy band (PNF)
Seal stretch
Hamstring crouch stretch - Crouch, feet and hands flat on floor, then slowly stand keeping hands on floor
Body fold (butterfly stretch)
Squat stretch
Quadriceps stretch (also does front ankle)
Front splits
Side or Box Splits
Straddle fold (pancake)
Hip extension - wide straddle stand, walk hands between legs and forward to straddle front support, force hips down.
Straddle side fold - Sit in wide straddle, fold body sideways to place elbow outside knee.


Wrist

Clasp fingers together and roll wrists
Crouched on hands and knees, hands forward
Hands backward
Hands outward
Hands inward (palms up)


A good read on stretching is at http://www.mit.edu/~wchuang/health/stretching.html (http://www.mit.edu/~wchuang/health/stretching.html)

[Polski Byk]

Ill keep this simple static stretching does the body good.:)

[Dragon Wolf]

I always stretch AFTER a hard workout and cardio. I never stretch before.

[BRINO]

I do dynamic After my workout

[bigsix]

I believe in doing both. Light dynamic before and static after.

[Gymgurl]

I always do it after..however if something is bothering me I have been known to stop running and stretch and then continue...

[gorillaboy55]

lol

What about cartwheels? Would practicing cartwheels and other tumbling skills have any longterm health benefits?

No?

id like to see a back bend! yes a back bend in the black lacy things you had on. .....hahaha sorry it slipped

[Tweak]

I like how I don't know what the difference is between dynamic and static stretching.

[navalgazer]

Great advice!

I do pilates about 20 min at home (when I stop doing it I can feel myself stiffen).


Here's my stretch routine:


Lower back

Tuck and roll
Pretzel stretch
Pretzel pec stretch


Neck

Neck rolls
Neck forward and reverse pull


Trunk

Side Bends
Twisting
Body circling
Touch toes


Shoulder

Dorsal stretch - on butt, legs outstretched, hands behind, palms on floor
Bridge
Dorsal Hanging stretch
Press down on bar, piked, feet on floor
Handstands back to wall


Ankle

Ankle circles with stretchy band
Achilles Stretch against wall


Legs

On back on floor, pull leg using stretchy band (PNF)
Seal stretch
Hamstring crouch stretch - Crouch, feet and hands flat on floor, then slowly stand keeping hands on floor
Body fold (butterfly stretch)
Squat stretch
Quadriceps stretch (also does front ankle)
Front splits
Side or Box Splits
Straddle fold (pancake)
Hip extension - wide straddle stand, walk hands between legs and forward to straddle front support, force hips down.
Straddle side fold - Sit in wide straddle, fold body sideways to place elbow outside knee.


Wrist

Clasp fingers together and roll wrists
Crouched on hands and knees, hands forward
Hands backward
Hands outward
Hands inward (palms up)


A good read on stretching is at http://www.mit.edu/~wchuang/health/stretching.html (http://www.mit.edu/~wchuang/health/stretching.html)

[Cynical Simian]

I like how I don't know what the difference is between dynamic and static stretching.Basically, dynamic involves movement, while static involves holding a position. A quick google yielded this overview of stretching types:

STRETCHING AND FLEXIBILITY - Types of Stretching (http://people.bath.ac.uk/masrjb/Stretch/stretching_4.html)

[IliekFude]

dynamic stretching is performing movements similar to those you will perform in your workout to get you warmed up "dynamically". example: high crossovers for the legs and hips. static is a static hold of a stretch. example: sit on floor stretch leg out hold toe 20 secs.

[bigsix]

For static stretching you need some assistance either in the form of a partner or a band or wall anything to help push against an "imovable" object.

[IliekFude]

For static stretching you need .... to help push against an "imovable" object.
thats isometrics

[Tweak]

Hey guys, no fighting on my stretching thread. :p

[DrewDog]

i'm in the dynamic stretching camp. I do it before all my weight days and lacrosse games.

[Big Sky Guy]

Dynamic before and now and again during...and sometimes a bit of static between lifts and definitely static after.

All that and I am still tight as a newly strung drum :)

[bigsix]

thats isometrics

Isometric stretching is a static form of stretching

Thats from the link provided earlier. Your correct that it is isometric but it is still static stretching.

[IliekFude]

ok so you're saying you combine isometrics with static stretching then?
because isometrics is a form of strength training.
if i understand what you're saying you do, it would be like a pec stretch where you put yr hand on a wall or pole n turn into it, stretching it, but pushing against the wall as well?
why do you like it? just curious. like, what are the benefits?

[bigsix]

ok so you're saying you combine isometrics with static stretching then?
because isometrics is a form of strength training.
if i understand what you're saying you do, it would be like a pec stretch where you put yr hand on a wall or pole n turn into it, stretching it, but pushing against the wall as well?
why do you like it? just curious. like, what are the benefits?

Yes, after workouts we always do these types of things. We use the bands as well to aid in stretching . As for giving you specific benefits, all I can say is that our coach made us start doing this years back and I have noticed a big decrease in injuries not only for me but for the team as a whole. Less pulls and tears. Especially less knee injuries.

[IliekFude]

k, i was just wondering if you had any science behind it or anything like that.
thanks tho.
what kinda injuries did ya have before ya switched over?

[bigsix]

k, i was just wondering if you had any science behind it or anything like that.
thanks tho.
what kinda injuries did ya have before ya switched over?

Torn mcl was my biggie. With the bands we do alot of work on the ankles stretching/strengthening. Really helps with "rolling" them or tearing ligaments. I know thats a bit diff. than static stretching but similar due to the pushing/pulling with resistance or against immoveable objects.

[IliekFude]

ic ic. glad ya found somethin that worked for ya.

[Sarge]

I preform dynamic stretching prior to lifting then do my static stretches post workout.

You do NOT want to overly stretch a muscle before you train/lift with it.

Maintaining and increasing one's flexiblitiy should be a must with any training routine.

Being 'muscle bound' is a real problem when people don't stretch.