Stretching!

sunshine_gem

Hey, I was just wondering if anyone could recommend some basic stretches to do for before and after a workout. Or just if I'm feeling a little sore. Just some basic stuff really. Any help would be appreciated!

McBully4

zaph0d

Agile 8 http://www.elitefitness.com/forum/weight-training-weight-lifting/warm-up-your-hips-agile-8-a-631289.html

McBully4

Look at some beginner yoga stuff, prolly never would guess a big guy like me to dig yoga.

AllonsYtotheTardis

I use these. They do help a lot to relieve all the muscle twitchy-ness after exercising. For me at least:


http://www.curveswilsonville.com/documents/Sm_Stretch_Poster.pdf

megalin9

I've read recent professional recommendations that you typically don't want to stretch BEFORE a work out because your muscles aren't warm. Stretching before getting warmed up could potentially be damaging and lead to injury, although I like to do some light stretching before playing softball as I've found it helps prevent me from pulling something. The best thing to do is to do a lighter version of whatever your work out of choice would be, so if you're going to run, walk a little first.

After your work out is the best time to stretch since your muscles are warm and loose. I start out sitting down and pull my ankles in, grab my feet, and lean forward (groin). Then I put one leg out at a time with the other ankle still tucked in and try to touch my nose to my knee (hamstrings). Next, I pull my ankle to the outside of my body so that my knee is bent and lean back (quads). Then I bend one leg in front of me and put my other ankle on my bent knee and lean forward (butt). Finally, I lay flat on the ground, and I take one of my knees and twist it over to the opposite side of my body to try to touch the floor, leaving my shoulders flat to the ground, only twisting my hips (GREAT stretch for back).

Hope this helps!

mitch16

http://www.fitsugar.com/Essential-Post-Workout-Stretches-9188990

6 decent stretches here...

I usually replace Foot and Hip Flexor Wall Stretch with a deep lunge while stretching arms/shoulders and do my Quad Stretch while standing (and working on my balance).

P.S. Don't expect to get your chest all of the way down to the ground on the Straddle--I've been doing this forever and still can't get that far!

bjadamson

Check out this link http://www.youtube.com/watch?v=k_Ygzsl-bWo&list=UUrVN7NOIewegGTcMhUdU05A&index=9&feature=plcp. Research show that static stretching prior to workout/sporting event decrease performance. This video shows a dynamic warm-up that can be modified to sever as a static stretch routine at the end of your workout. This takes about 5 to 10 minutes.
Also, the book titled "The New Rules of Lifting For Life: An All-New Muscle-Building,Fat-Blasting Plan for Men and Women Who Want to Ace Their Midlife Exams" has a great dynamic warmup and static stretching routine.

sunshine_gem

Awesome guys! Thanks. I'll look into all of these. :-)

WendyTerry420

I've read recent professional recommendations that you typically don't want to stretch BEFORE a work out because your muscles aren't warm. Stretching before getting warmed up could potentially be damaging and lead to injury, although I like to do some light stretching before playing softball as I've found it helps prevent me from pulling something. The best thing to do is to do a lighter version of whatever your work out of choice would be, so if you're going to run, walk a little first.

After your work out is the best time to stretch since your muscles are warm and loose. I start out sitting down and pull my ankles in, grab my feet, and lean forward (groin). Then I put one leg out at a time with the other ankle still tucked in and try to touch my nose to my knee (hamstrings). Next, I pull my ankle to the outside of my body so that my knee is bent and lean back (quads). Then I bend one leg in front of me and put my other ankle on my bent knee and lean forward (butt). Finally, I lay flat on the ground, and I take one of my knees and twist it over to the opposite side of my body to try to touch the floor, leaving my shoulders flat to the ground, only twisting my hips (GREAT stretch for back).

Hope this helps!

Wait! You are supposed to warm up before your workout in order to be able to stretch your muscles before your workout. You should bike/jog or whatever for about 5 minutes first!

But yeah, never stretch until you are warmed up.

megalin9

I've read recent professional recommendations that you typically don't want to stretch BEFORE a work out because your muscles aren't warm. Stretching before getting warmed up could potentially be damaging and lead to injury, although I like to do some light stretching before playing softball as I've found it helps prevent me from pulling something. The best thing to do is to do a lighter version of whatever your work out of choice would be, so if you're going to run, walk a little first.

After your work out is the best time to stretch since your muscles are warm and loose. I start out sitting down and pull my ankles in, grab my feet, and lean forward (groin). Then I put one leg out at a time with the other ankle still tucked in and try to touch my nose to my knee (hamstrings). Next, I pull my ankle to the outside of my body so that my knee is bent and lean back (quads). Then I bend one leg in front of me and put my other ankle on my bent knee and lean forward (butt). Finally, I lay flat on the ground, and I take one of my knees and twist it over to the opposite side of my body to try to touch the floor, leaving my shoulders flat to the ground, only twisting my hips (GREAT stretch for back).

Hope this helps!

Wait! You are supposed to warm up before your workout in order to be able to stretch your muscles before your workout. You should bike/jog or whatever for about 5 minutes first!

But yeah, never stretch until you are warmed up.

Right. Warm up before working out, not stretch.

ObtainingBalance

http://www.musclesprod.com/wp-content/uploads/2010/03/stretch.gif


http://2.bp.blogspot.com/-tzonhff7O6I/TdPMZIPo34I/AAAAAAAAABg/HtBCLgPOp_0/s1600/everyday-stretches.jpg


Warm up before exercise, stretch after exercise while your muscles are still warm.

lt3ag4s

This is one of the best books on stretching I have seen:
Stretching: 30th Anniversary Edition
http://www.amazon.com/Stretching-Anniversary-Edition-Bob-Anderson/dp/0936070463
Current cost: $11.59

WendyTerry420

I've read recent professional recommendations that you typically don't want to stretch BEFORE a work out because your muscles aren't warm. Stretching before getting warmed up could potentially be damaging and lead to injury, although I like to do some light stretching before playing softball as I've found it helps prevent me from pulling something. The best thing to do is to do a lighter version of whatever your work out of choice would be, so if you're going to run, walk a little first.

After your work out is the best time to stretch since your muscles are warm and loose. I start out sitting down and pull my ankles in, grab my feet, and lean forward (groin). Then I put one leg out at a time with the other ankle still tucked in and try to touch my nose to my knee (hamstrings). Next, I pull my ankle to the outside of my body so that my knee is bent and lean back (quads). Then I bend one leg in front of me and put my other ankle on my bent knee and lean forward (butt). Finally, I lay flat on the ground, and I take one of my knees and twist it over to the opposite side of my body to try to touch the floor, leaving my shoulders flat to the ground, only twisting my hips (GREAT stretch for back).

Hope this helps!

Wait! You are supposed to warm up before your workout in order to be able to stretch your muscles before your workout. You should bike/jog or whatever for about 5 minutes first!

But yeah, never stretch until you are warmed up.

Right. Warm up before working out, not stretch.

Warm up, stretch, work out, stretch, cool down