Stertching!!! - UK-Muscle Body Building Community

mmuscle · 05-12-2004, 03:06 PM

Hi Guys,

Just a few pointers here on the different kinds of stretches that can be performed in the gym. All useful when it comes to preventing muscle tightening.

1. Static Stretching
This is the most basic form of stretching. An example would be stretching down to touch your toes and then holding this position for several seconds.

2. Ballistic Stretching
An example of ballistic stretching would be to reach this same toe-touching position and then to bounce forward and backward to stretch the muscles and ligaments that little bit more.

3. Dynamic Stretching
Dynamic stretching is a more loose and gentle movement and is usually specific to the exercise that is about to be performed. A typical example would be that of lying on your back and mimicking the bench press immediately prior to actually performing the exercise. ;)

mmuscle

http://www.makemuscle.net

NikiE · 16-04-2005, 10:35 AM

Was having a look at this thread as as a dance teacher i NEVER advise that you bounce during stretching....This will only damage the muscle...if you ever feel that you need to get furthur into a stretch,one of the best techniques i use is;

Get into the stretch, hold it until you feel ready to stretch furthur, breath in deeply for 8 secs...and when you exhale slowly over 8 secs, stretch yourself a little furthur ...its also relaxes you which is one of the reasons that you can get furthur into the stretch.

Sorry if i havent explained it very well but it is really hard to explain without demonstrating!! It really does work though...
Be careful that if you are trying this to stretch the back of your legs that you dont breath in too deeply...i did this before and nearly flaked out.... cause my all the blood had gone to my head....You have been warned!! LOL

Niki....x:p

NikiE · 16-04-2005, 03:39 PM

Just read that back and it really doesnt make sense...sorry guys...lol

samurai69 · 16-04-2005, 07:50 PM

Quote:

Originally Posted by NikiE

Was having a look at this thread as as a dance teacherLOL

Niki....x:p

WHAT SORT OF DANCE DO YOU TEACH??, floral dance ? etc or something less sensible. "Saroc" V s6ey. what is it with that brazilian cr*p?

LOL

try MET stretches
PNF stretches

TBH, ballistic and dynamic are ok for most styles of dance (not D.I.S.C.O) LOL.

Stu · 16-04-2005, 08:45 PM

Quote:

Originally Posted by samurai69

WHAT SORT OF DANCE DO YOU TEACH??, floral dance ? etc or something less sensible. "Saroc" V s6ey. what is it with that brazilian cr*p?

LOL

try MET stretches
PNF stretches

TBH, ballistic and dynamic are ok for most styles of dance (not D.I.S.C.O) LOL.

pole dance

NikiE · 16-04-2005, 11:57 PM

u wish!!!!! lol.... i teach contemporary dance so i work from the solar plexis.....a lot of breating methods etc... sorry if this doent make sence again but k am drunk.....lol:p

NikiE · 17-04-2005, 09:37 AM

Quote:

Originally Posted by stu21Ldn

pole dance

Actually i would love to have a go at this....you can have pole dancing lessons and it is supposed to be great exercise...the women who do it properly are amazing...not the one that stand there and shake thier t*ts and ass!! LOL

SportDr · 17-04-2005, 11:00 AM

PNF stretching rules, ballistic is prone to injury, warm up well before any stretching whatever.

SD

DB · 17-04-2005, 12:56 PM

yeah i always warm up b4 and stretchin..or physical activity

sweet_FA · 18-04-2005, 12:33 AM

Stretching is an often overlooked aspect in bodybuilding. As well as reducing the risk of injury, a healthy strecthing regime helps your posture, stops your muscles shortening and gives them a fuller look and keeps you supple. Personally, I pay particular attention to streching the legs. I know im not streching enough when i cant pratically do the spilts!!!

NikiE · 19-04-2005, 05:57 PM

Quote:

Originally Posted by sweet_FA

Stretching is an often overlooked aspect in bodybuilding. As well as reducing the risk of injury, a healthy strecthing regime helps your posture, stops your muscles shortening and gives them a fuller look and keeps you supple. Personally, I pay particular attention to streching the legs. I know im not streching enough when i cant pratically do the spilts!!!

I cant do the splits...have tried and tried but i just havent got a good enough turn out hich is somlething that you cant really improve, you can a bit but just not enough unfortunetly...nothing to do with flexibilty...

ChefX · 20-04-2005, 12:49 PM

Before you say you can't (unless you have a defect in the bone joint) go buy and study Pavel Tsatsouline books, 2 in particular... #1 is Super Joints, #2 is Relax into stretch. I also suggest purchasing the companion DVD's. (see: http://www.dragondoor.com/b16.html & http://www.dragondoor.com/v104.html )

My education studies in training and exercise is also Soviet based and as such my stuff is almost identical in some ways to Pavels. It works, but must be learned properly. We get grown men into full splits in about 6 to 8 months all the time. (with the exception of severaly injured or a bad joint and even then we get many of those into splits)

samurai69 · 20-04-2005, 01:34 PM

Quote:

Originally Posted by ChefX

Relax into stretch. I also suggest purchasing the companion DVD's. (see: http://www.dragondoor.com/b16.html & http://www.dragondoor.com/v104.html )

. We get grown men into full splits in about 6 to 8 months all the time. (with the exception of severaly injured or a bad joint and even then we get many of those into splits)

We did a course once and got a guy in to a full box splits in 8 weeks using various methods from Pavel and others, this guy could hardly touch his toes when he started.

ChefX · 20-04-2005, 01:46 PM

Quote:

Originally Posted by samurai69

We did a course once and got a guy in to a full box splits in 8 weeks using various methods from Pavel and others, this guy could hardly touch his toes when he started.

whoa thats awesome

05-12-2004, 03:06 PM	#1 (permalink)
mmuscle Newbie Trainer Join Date: Dec 2004 Posts: 6	Stertching!!! Hi Guys, Just a few pointers here on the different kinds of stretches that can be performed in the gym. All useful when it comes to preventing muscle tightening. 1. Static Stretching This is the most basic form of stretching. An example would be stretching down to touch your toes and then holding this position for several seconds. 2. Ballistic Stretching An example of ballistic stretching would be to reach this same toe-touching position and then to bounce forward and backward to stretch the muscles and ligaments that little bit more. 3. Dynamic Stretching Dynamic stretching is a more loose and gentle movement and is usually specific to the exercise that is about to be performed. A typical example would be that of lying on your back and mimicking the bench press immediately prior to actually performing the exercise. ;) mmuscle http://www.makemuscle.net

16-04-2005, 10:35 AM	#2 (permalink)
NikiE UK-Muscle's Top Babe Join Date: Feb 2005 Location: Ilfracombe! Posts: 1,524	Was having a look at this thread as as a dance teacher i NEVER advise that you bounce during stretching....This will only damage the muscle...if you ever feel that you need to get furthur into a stretch,one of the best techniques i use is; Get into the stretch, hold it until you feel ready to stretch furthur, breath in deeply for 8 secs...and when you exhale slowly over 8 secs, stretch yourself a little furthur ...its also relaxes you which is one of the reasons that you can get furthur into the stretch. Sorry if i havent explained it very well but it is really hard to explain without demonstrating!! It really does work though... Be careful that if you are trying this to stretch the back of your legs that you dont breath in too deeply...i did this before and nearly flaked out.... cause my all the blood had gone to my head....You have been warned!! LOL Niki....x:p __________________ I'll go to the gym...one day!! :p Maybe to use the sun bed!! ;)

16-04-2005, 03:39 PM	#3 (permalink)
NikiE UK-Muscle's Top Babe Join Date: Feb 2005 Location: Ilfracombe! Posts: 1,524	Just read that back and it really doesnt make sense...sorry guys...lol __________________ I'll go to the gym...one day!! :p Maybe to use the sun bed!! ;)

16-04-2005, 11:57 PM	#6 (permalink)
NikiE UK-Muscle's Top Babe Join Date: Feb 2005 Location: Ilfracombe! Posts: 1,524	u wish!!!!! lol.... i teach contemporary dance so i work from the solar plexis.....a lot of breating methods etc... sorry if this doent make sence again but k am drunk.....lol:p __________________ I'll go to the gym...one day!! :p Maybe to use the sun bed!! ;)

17-04-2005, 11:00 AM	#8 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,623	PNF stretching rules, ballistic is prone to injury, warm up well before any stretching whatever. SD __________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

17-04-2005, 12:56 PM	#9 (permalink)
DB Moderator Join Date: Oct 2003 Location: SW London Posts: 11,090	yeah i always warm up b4 and stretchin..or physical activity __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

18-04-2005, 12:33 AM	#10 (permalink)
sweet_FA im typing this slow for those who cant read fast Join Date: Feb 2005 Location: NW England Posts: 560	Stretching is an often overlooked aspect in bodybuilding. As well as reducing the risk of injury, a healthy strecthing regime helps your posture, stops your muscles shortening and gives them a fuller look and keeps you supple. Personally, I pay particular attention to streching the legs. I know im not streching enough when i cant pratically do the spilts!!! __________________ Too weird to live, too rare to die

20-04-2005, 12:49 PM	#12 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	Before you say you can't (unless you have a defect in the bone joint) go buy and study Pavel Tsatsouline books, 2 in particular... #1 is Super Joints, #2 is Relax into stretch. I also suggest purchasing the companion DVD's. (see: http://www.dragondoor.com/b16.html & http://www.dragondoor.com/v104.html ) My education studies in training and exercise is also Soviet based and as such my stuff is almost identical in some ways to Pavels. It works, but must be learned properly. We get grown men into full splits in about 6 to 8 months all the time. (with the exception of severaly injured or a bad joint and even then we get many of those into splits) __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* *The Regimen X Bodybuilding System by The Family of X* In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.