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stretching routine

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mattpower
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2009/07/22 02:41:27 (permalink)

stretching routine

hello
 
ive bin doing a 45 minute stretching dvd mon wed and fri for the last 2 weeks.
 
is this enuf for flexiblity ??? 
 
ive never done anhing like it before, but im naturally flexible ...
 
regards
#1

19 Replies Related Threads

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    jack5r
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    Re:stretching routine 2009/07/22 13:20:54 (permalink)
    What stretching dvd and is it all static stretching?

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    #2
    BigLad2011
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    Re:stretching routine 2011/07/14 11:25:09 (permalink)
    I need help with my flexibility. would you recommend the dvd? Which dvd is it?
    #3
    skinnyasian
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    Re:stretching routine 2011/07/16 13:53:29 (permalink)
    Same... my flexibility is terrible.
    #4
    jingwei
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    Re:stretching routine 2011/07/20 10:13:54 (permalink)
    Personally 45 minutes three times a week is a bit excessive. I used to be very flexible for taekwon-do and I'd only stretch for 15 minutes maximum three times a week. Most people don't need to stretch any more in my opinion. (unless you're a gymnast or whatever)
    #5
    Tribalboy
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    Re:stretching routine 2011/07/20 16:05:35 (permalink)
    Jingwei - could you give us a sample stretching routine that you used to follow please?
    #6
    BigLad2011
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    Re:stretching routine 2011/07/21 12:15:40 (permalink)
    Most people do not need to stretch anymore is ridiculous!!
    #7
    BigLad2011
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    Re:stretching routine 2011/07/21 12:18:54 (permalink)
    If I did not stretch before a rugby match and went to sprint. It would be game over with a pulled hamstring. I know a million sportsmen who if they didnt stretch would be off the pitch in no time or restricted with a niggly injury and if you do not stretch cool off at the end they would be hobbling around only fully recovering for the next game, if then!!
    #8
    jingwei
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    Re:stretching routine 2011/07/21 18:45:42 (permalink)
    Well usually when I stretch I work from the top of my body to the bottom. It's fairly simple:
     
    Neck: Rotate your head in circles.
    Shoulders: Spin arms forwards then backwards.
    Wrists: Rotate your wrists.
    Chest: Use one arm to hold onto something then twist your body so it stretches your chest. Repeat for other side.
    Back: Use one arm to pull the other across your chest. Both sides.
    Core: Keep lower body static, rotate upper body.
    Hams: Touch toes / Reach as far down as possible.
    Quads: Catch one leg with hands, pull into your bum.
    Calves: Kinda like a lunge but push back on your rear leg so your calf stretches.
     
    Not saying that it's the best, but it's what I'd do. Do each one for 15-30 seconds, maybe twice for tight muscles and it shouldn't take longer than 15 minutes. I used to spend another 5-10 minutes stretching my legs / hips but I don't think it's necessary for most people. If you're really inflexible somewhere and you want to really increase flexibility then stretch the muscle for longer or do another stretch or two on that muscle. It hurts but the more your push yourself the more flexible you'll get.
    #9
    jingwei
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    Re:stretching routine 2011/07/21 18:48:23 (permalink)
    BigLad2011

    Most people do not need to stretch anymore is ridiculous!!

     
    Sorry I worded that wrong. Most people don't need to stretch any more than 15 minutes or so 3 times a week.
    #10
    buzzer
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    Re:stretching routine 2011/07/21 20:04:56 (permalink)
    i've never seen a lion stretch before it chases a gazzelle
    seriously though i never stretch before training, either staticly or dynamicly, i warm up but thats it,stretching a muscle is actually fatiguing it especially static stretches. 
    #11
    BigLad2011
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    Re:stretching routine 2011/07/22 10:49:27 (permalink)
    You never see a lion sat on a computer all day getting tight muscles. Maybe if the lion stretched more he would catch more gazelles...
     
    Stretching has loads of benefits:
    • increased range of motion
    • reduced muscle tension and increased physical and mental relaxation
    • reduced risk of joint sprains or muscle strains
    • reduced risk of back problems
    • decresed muscular soreness (DOMs) associated with other exercise activities
    • decresed muscle viscosity, causing contractions to be easier and smoother
    • improved co-ordination by allowing for greater ease of movement
    • improvement and development of body awareness
    • improved capability for circulation and air exchange
    • improvements in posture.
    Dynamic stretching warms up a muscle as well. Think of your muscles as blue tac...when cold it snaps more easily, when it is warm it stretches far easier.
    #12
    buzzer
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    Re:stretching routine 2011/07/22 17:20:08 (permalink)
    BigLad2011

    You never see a lion sat on a computer all day getting tight muscles. Maybe if the lion stretched more he would catch more gazelles...

    Stretching has loads of benefits:
    • increased range of motion
    • reduced muscle tension and increased physical and mental relaxation
    • reduced risk of joint sprains or muscle strains
    • reduced risk of back problems
    • decresed muscular soreness (DOMs) associated with other exercise activities
    • decresed muscle viscosity, causing contractions to be easier and smoother
    • improved co-ordination by allowing for greater ease of movement
    • improvement and development of body awareness
    • improved capability for circulation and air exchange
    • improvements in posture.
    Dynamic stretching warms up a muscle as well. Think of your muscles as blue tac...when cold it snaps more easily, when it is warm it stretches far easier.

    yes warming a muscle up is not stretching it,IMO there is no need to stretch,warm up yes stretch no.
    #13
    jingwei
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    Re:stretching routine 2011/07/26 00:03:49 (permalink)
    If there were no need to stretch people wouldn't do it. But they do. 
    #14
    buzzer
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    Re:stretching routine 2011/07/26 11:57:25 (permalink)
    poor logic ^
    and not all people do stretch,they warm up but they dont stretch, it isnt needed,and if you think it is please show evidence of why its needed before training.
    post edited by buzzer - 2011/07/26 11:59:53
    #15
    BigLad2011
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    Re:stretching routine 2011/07/26 15:51:58 (permalink)
    Dynamic stretches is part of a warm up.  It is stretching though. E.g. Leg swings, heel flicks, high knees. I agree static stretches are not always needed in the warm up. But to miss them out at the end would be foolish for the reasons I gave above.
     
    Do you mean you only jog for a warm up? It does 'warm you up' but it does not prepare you muscles specifically for what they are about to endure. 
     
    Buzzer I am not sure we are cross wiring here.
     
    I thought you meant you do not need to static stretch full stop.
     
    Dynamics pre-workout/ event, static stretches post event. However if a muscle is super tight there is no harm in static stretching it to prevent an injury. 
    #16
    buzzer
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    Re:stretching routine 2011/07/27 10:33:56 (permalink)
    BigLad2011

    Dynamic stretches is part of a warm up.  It is stretching though. E.g. Leg swings, heel flicks, high knees. I agree static stretches are not always needed in the warm up. But to miss them out at the end would be foolish for the reasons I gave above.

    Do you mean you only jog for a warm up? It does 'warm you up' but it does not prepare you muscles specifically for what they are about to endure. 

    Buzzer I am not sure we are cross wiring here.

    I thought you meant you do not need to static stretch full stop.

    Dynamics pre-workout/ event, static stretches post event. However if a muscle is super tight there is no harm in static stretching it to prevent an injury. 

    no sorry i meant no need to static stretch before,yes there maybe benefits after as you posted above but again it isnt totaly neccesary.
    i only use a cross-trainer for 5mins,then its just a case of using a light weight on the exercise im going to do,to warm up the area im about to use.
    #17
    buzzer
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    Re:stretching routine 2011/07/28 12:15:11 (permalink)
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    mattpower
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    Re:stretching routine 2011/08/26 01:14:47 (permalink)
    wow havent been on this in ages! cant believe i found my post lol.
     
    Ive been stretching for 2 years now, and im really flexible.  for any of you guys wanting tips.
     
    What i would do is 3x10 kicks in morning, as high as i can go, left and right
     
    Then at night i would do 3 x head to shins
    3 indian stretch
    2 hindu stretch
    2 x shoulder stretch each side
    2 x front split each side
    2 x twist back stretch each side
    3 x side split
     
    all for 30 seconds each

    i some times do some wrist neck ankle stretches aswell if i can be bothered lol
    Ive tried other stretching techniques, e.g active isolated streching, tried more, tried less, i call this my " back to basics" stretch, and i find it is a fast effective all over body stretch.
     
    Kind Regards !
    #19
    Drew Price
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    Re:stretching routine 2011/09/11 00:02:01 (permalink)
    MOBILITY AND TISSUE QUALITY FIRST....then do static stretching.
     
    Most people on this site could do with a LOT more mobility work. It is an important part of the bigger picture and 2) Static stretching only really works well after you bring up the quality of the muscle tissue so it allows itself to be stretched.
     
    Google foam rolling, lactose ball rolling, trigger point, mobility etc etc.
     
    And as above static stretching before training 'switches off' the muscle, avoid dynamic stretching though unless you know what you're doing.
    #20
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