Pre/post workout stretches

dtigerfan23
dtigerfan23 Posts: 3 Member
in Fitness and Exercise
I workout 3-4 days a week lifting weights at the gym, the other days do cardio, I try to get in 200-300 minutes of cardio a week intertwining in lifting. However, I don’t stretch, never have and have herniated disc, lower back issues and neck issues. Can anyone recommend an app, book or something I can print out to start.
Thanks,

Answers

  • nossmf
    nossmf Posts: 12,481 Member
    Not sure about something you can read in print, but I do remember my old high school athletics always had us doing dynamic (or moving) stretches BEFORE a workout, and static (or stationary) stretches AFTER a workout.

    Examples of dynamic stretches for before:

    Walking lunges
    Arm circles

    Corresponding static stretches for after:

    Touch your toes
    Pull your arm across your chest as far as it will go
  • tomcustombuilder
    tomcustombuilder Posts: 2,275 Member
    Instead of stretching use a warm up set for each body part by doing lighter weight than your working sets and most important is FULL range of motion and do it fairly slow. Stretching, especially when not warmed up can do more harm than good.
  • Retroguy2000
    Retroguy2000 Posts: 1,909 Member
    Noss and Tom are both correct. Static stretches before lifting do nothing good for you, and curb performance. Do warmup sets as tom described, or dynamic stretching then warmup sets. You don't necessarily need warmup sets for additional exercises for the same muscles though.

    As for your back and neck issues, maybe check out Bob & Brad physios on YT, see if they offer useful stretches. Other than that, you'll probably need more specific movements that I'm sure you can find on YT, or if you have/had a physical therapist maybe they have recommended some.
  • ninerbuff
    ninerbuff Posts: 49,058 Member
    Dynamics or warm up sets before and static stretches when you're done.


    A.C.E. Certified Personal and Group Fitness Trainer
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    Been in fitness for 35+ years and have studied kinesiology and nutrition
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  • KickassAmazon76
    KickassAmazon76 Posts: 4,678 Member
    edited February 2024
    I'll start this with saying that my physiotherapist once told me that if my job was to be a full time couch potato.. I wasn't flexible enough. This made them very wealthy because I was constantly getting injured. I never stretched, used lighter weights with the same lifts as my warm up, and that was that. Every time they suggested yoga to me I would scoff and say...
    aint-nobody-got-time-for-that-nobody-got-time-for-that.gif

    So... last year Feb I installed an app called Daily Yoga (off google play store)... it was free (with lots of ads) and the annual membership cost about $40. I used the free version for a week and then decided to invest in the $40 to see what it was like.

    It's a pretty good app. You can customize your program from beginner to advanced, it's not too 'zen', and the instructions are really easy to follow (but I tell you, some of the poses are very humbling).

    I went from not being able to come close to touching my toes (because my hammies are so tight) to now being able to hold the bottoms of my feet... and what's even better (and the reason why I am now doing it every single day) - I have not had a lifting injury since I made it a priority to start my day with 15-20 mins.

    I have come to really enjoy that quiet time and HIGHLY recommend trying it (yoga). There are lots of free apps, but this one has been the only one I've kept up with.


    TLDR - if you want longer term mobility improvement - instead of static stretches right before you lift, try incorporating 15 mins of yoga into your daily routine. It has been a game changer for me.

    my two cents :)
  • AnnPT77
    AnnPT77 Posts: 34,883 Member
    What @KickassAmazon76 said: Endorsed.

    I got So. Much. More. Benefit to mobility from 10-15 minutes of daily stretching/yoga than from an hour class once or twice a week. (Yes, I'd done the classes first. That's where I learned which few exercises were likely to help me most, the ones I'd later do daily. )

    Like her, I went from barely able to touch toes to being able to put palms on the floor. There were other equal improvements in other areas, but that one is the easiest to describe.

    But yeah, the others are right about how to add some stretches around workouts: Dynamic before, static after. That's more of a warmup and recovery practice, though, IMO. The dailies do more for mobility, IME.

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