Do you stretch?
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I miss taking yoga classes and am thinking about going back at least a few times a week -- the back bends and stretches feel great after lifting and asking your spine to hold steady with a barbell across your back squatting -- I have sometimes done a few backbends in between squat sets and I also find the need to stretch after finishing with cycling -- my legs will be like rubber when I first come off the bike after an hour ride but I stretch each one and then walk a little to get things going normally again.0
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I'm actively working on increasing flexibility, so I always stretch. I do a light, dynamic stretch session at the beginning of workouts, then often stretch between sets on leg days, with a more intense stretch session at the end of my workout.
I'm curious about what the "minimal benefits" of stretching is referencing. Soreness? Mobility? Increased flexibility? I know for sure stretching increases flexibility and improves mobility. It takes forever, but it works. I doubt it reduces soreness, though.
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Sam_I_Am77 wrote: »I have a feeling current advice is only stretch afterwards? Someone more knowledgeable will no doubt correct me
Actually that's not going to be true, people should do some mobility work before the train. Now, the actual stretching prescription is going to be individualized because most people will have different needs. Stretching is important because if your muscles are not working correctly then you will not perform the exercises correctly and you risk injury or at the very least have a less effective workout.
Pre-workout, definitely do some kind of warm-up & mobility work. For some it could be as easy as a 5 to 10 min dynamic session and for some they may need 20-min's and some combination of SMR, Static-Stretching, and Active Stretching; it just depends on the individual.
^^This... dynamic 'warm-up' stretches before and static stretches after... it does a body good.0 -
I always do a short warm up and some dynamic stretching followed by light but specific stretching for a variety of running related areas. It's routine, let's me sense how I'm feeling, detect issues, and avoid pushing my work out if I should be dialing it back. Post run, I do a thorough stretch.
Years ago as a distance runner I'd experienced a number of injuries that can be mitigated or prevented with proper stretching. I don't need to be sold on the value of stretching.0 -
I do dynamic stretching before my workouts (jumping jacks, leg lifts, etc) and static stretching after. I credit it with helping me to avoid injury, especially when it comes to running.0
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Interesting..
Thanks for all the responses!
I just started stretching again, and I do it completely separate from my workouts, maybe for about twenty minutes at a time. I find that it's relaxing and just feels good, not to mention I'd like to be more flexible.0 -
bennettinfinity wrote: »^^This... dynamic 'warm-up' stretches before and static stretches after... it does a body good.
It really depends on the individual. Some folks really need some static-stretching pre-workout because they're muscles are just that tight; it's really not the end of the world (pre-workout static stretching) like some folks and literature would have you believe. Just do a dynamic movement or two after to regain any potentially lost neuromuscular control.0 -
beemerphile1 wrote: »I don't stretch.
Warm up is important.
Studies have shown that stretching prior to exercise does nothing and is only minimally beneficial after exercise.
It depends on what studies you're referring to, in other words; what is the context behind those studies? What were the treatments, who composed the experimental group, what exactly was being measured, etc., etc.??? You don't need to post them because I'm familiar enough with both sides of the argument at this point.
If you push aside all the noise surrounding the studies that are done and have a basic understanding of human kinematics, antagonist muscles must release in order for the agonist to move properly, period. If you are too tight then you will not move correctly and in order to "loosen up" you must do some form of stretching. Some people will need static stretching, some may only need active stretching, and some may only need some brief dynamic stretching; it all 100% depends on the individual. If mobility is neglected, then there is real chance for injury to occur, it's pretty simple. Our muscles need to move as intended.
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http://www.ncbi.nlm.nih.gov/pubmed/22692125And this: http://www.ncbi.nlm.nih.gov/pubmed/22692125
**Sorry, URL feature isn't quite doing this right.0 -
I'm actively working on increasing flexibility, so I always stretch. I do a light, dynamic stretch session at the beginning of workouts, then often stretch between sets on leg days, with a more intense stretch session at the end of my workout.
I'm curious about what the "minimal benefits" of stretching is referencing. Soreness? Mobility? Increased flexibility? I know for sure stretching increases flexibility and improves mobility. It takes forever, but it works. I doubt it reduces soreness, though.
The benefits of stretching are going to be in one's mobility or in other words, our ability to move as intended. Soreness is more of a factor of micro-damage done to the muscle during the training. Will mobility reduce soreness associated, I could not say, probably not. One could make the argument that incorrect movement is more stressful on the muscles and could lead to more damage, though I'm not sure if that's been directly researched. We do know however, that over time if you're not moving correctly it can lead to injury so it could be a reasonable association perhaps, but again I'm not aware of that kind of research.0 -
ckspores1018 wrote: »I do dynamic stretching before my workouts (jumping jacks, leg lifts, etc) and static stretching after. I credit it with helping me to avoid injury, especially when it comes to running.
I guess maybe I don't think of that stuff as stretching but maybe it is...I think of stretching more as the part where you're trying to touch your toes.0 -
I didn't and now I regret it as I have a knee injury... tight quads one of the problems.
Depending on the exercise, if it is thai boxing ( which I can only do 1-2 a week at the moment) I foam roll and stretch before and after. Other stuff, like walking my dogs, stationary bike , body weight stuff, I stretch and foam roll after
My knee feels a lot better after stretching the quads
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midwesterner85 wrote: »http://www.ncbi.nlm.nih.gov/pubmed/22692125And this: http://www.ncbi.nlm.nih.gov/pubmed/22692125
**Sorry, URL feature isn't quite doing this right.
Be careful when referencing only the abstract of a study. I do not believe it stated who the population was being studied. It would be useful to know if it was referencing elite athletes, recreational active, or previously untrained or sedentary, because it will make a huge difference in-terms of how the experiment group reacts to the treatment / intervention. Furthermore you don't know the exact treatment. If the PSS was being done for 60+ sec's per stretch, then yes that makes sense and it's something that's pretty well-known. Again, just be careful with this type of information; it's definitely a thing of "a little knowledge is dangerous."0 -
I didn't used to stretch. But over the years I've had several injuries, and often it's been due to my lack of stretching. Including presently. My PT has given me stretches to do prior to exercise, and throughout the day. I walk around a bit to warm up the muscles then I stretch. I stretch after a workout. I foam roll. I do yoga.
Because, when I come back from this injury, I refuse to let stretching be the reason why I am unable to exercise again.0 -
I walk 5+ minutes before and after my run. No static stretching . . . the walking limbers me up, and cools me down.0
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You should stretch before and after your workout, at least give yourself 5 minutes.0
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Before I workout or exercise I only do short and quick burst like stretches that dont stretch the muscle out too much. After the workout I will do the normal stationary and lengthy stretches like touching your toes, butterfly, etc.0
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bennettinfinity wrote: »Sam_I_Am77 wrote: »I have a feeling current advice is only stretch afterwards? Someone more knowledgeable will no doubt correct me
Actually that's not going to be true, people should do some mobility work before the train. Now, the actual stretching prescription is going to be individualized because most people will have different needs. Stretching is important because if your muscles are not working correctly then you will not perform the exercises correctly and you risk injury or at the very least have a less effective workout.
Pre-workout, definitely do some kind of warm-up & mobility work. For some it could be as easy as a 5 to 10 min dynamic session and for some they may need 20-min's and some combination of SMR, Static-Stretching, and Active Stretching; it just depends on the individual.
^^This... dynamic 'warm-up' stretches before and static stretches after... it does a body good.
^This is what I do. I also do a lot of static stretching separately, just in the living room when we're watching tv and stuff, I love it.
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I follow the New Rules of Lifting advice. Easy stretches before lifting. Comfortable stretch and foam rolling post workout. At night I stretch with a fitness ball.0
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I always stretch before, not so much afterwards
I do some easy yoga moves on my off days, really helps me stretch everything out when I'm sore and don't feel like moving. 0 -
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