Do you stretch?

[Ollie B]

cheers buddy. many thanks

[SNOWY]

Originally Posted by Nytol

Stretching before training can actually reduce performance.

i agree and hate the way some gym instructors preach it. i never stretch before i weight train. i might have a stretch after or a different day

[gentlegiant]

If the stretching youre doing is weakening your workout then you are seriously overdoing it me thinks!

[Peg]

The Chin to Chest Front stretch (at the end of the stretches) is very good for relaxing the back if you extend the movement down the spine by keeping your head tucked in and slowly bending forward, rolling your head so to speak, down each vertebrae down your back until you are bending over as far down as you can go. Your feet should be shoulder width apart. At some point you forehead should be as low as your knees or lower as your range of motion extends. Then roll slowly back up. Going down and up, at every two vertebrae, breath in as deeply as you can. As you slowly exhale move downward/upward to the next two until you are as far as you can go. When you are back to a standing position, arch your back as far back as you can, your hands still on your head and then drop you arms straight down and push down with your shoulders extending the arms backwards trying to touch the ground with the palm of your hands. Then twist your torso to the left bringing your right hand in a large upwards arc forward and around to touch your left shoulder, inhale deeply and exhale slowly, then twist your torso to the right bringing your left hand in a large upwards arc forward around to touch your right shoulder. Inhale deeply and exhale slowly. Finally swing your torso down in a pendulum motion from right to left then left to right starting with from the right twist with your left hand touching the right shoulder to the left twist and then end bending down in the front totally relaxed hands touching the floor. Breath in deeply and exhale slowly 3X. On each exhalation try to touch the floor with more of your hands or forearms (depending on how flexible you are) Slowly rise to a standing position.

It is a great back stretch.

[Liam]

yes, either after or before my cardio which i do everyday

[Karlusdavius]

i always have stretching in my head before a workout. just go on a low weight high rep 1 set. and just make sure you go slow thru the full range of motion that you will be using. gets the blood in the places that count

[ah24]

Why keep bumping old threads?!

I'll answer seeing as its been bumped though

I do dynamic stretches before my workout then static afterwards, seems to help a little with DOMS but not a great deal.

[The Rave]

Originally Posted by Nytol

Stretching before training can actually reduce performance.

I agree with Nytol, stretching is counter productive prior to lifting as well as more than 5 minutes cardio. If you want to stretch do it after your session to reduce DOMS (delayed onset of muscular soreness), hold stretches for more than 30 seconds. These are known as 'development stretches' because you are increasing the range of movement for your next workout.

[ah24]

Originally Posted by The Rave

These are known as 'development stretches' because you are increasing the range of movement for your next workout.

How does that work? The muscles are like an elastic band in that they can be stretched but they fall back into shape fairly quickly afterwards. Stretching post workout is used to rid the muscles of waste products/toxins - things like lactic acid - not to ncrease range of motion for next time.

Do you have an article for this i could read?