| How important is Stretching?
Posted: 4/24/2007 3:59:02 AM | | When we stretch out with a yawn in a morning for example... we are expanding the capacity of our lungs and diaphragm therefore producing the maximum volume of oxygen into the system. Same goes for muscles, expanding them to get all the capillaries effectively working to enhance gas exchange, so they can work at the best of their ability. | |
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| How important is Stretching?
Posted: 5/3/2007 8:19:33 PM | | While I don't dispute JPitalian's knowledge of exercise, I would have to disagree with him about the importance of stretching. It is true that it is better to warm up a muscle prior to stretching, but for beginners/novices, my opinion is that it's a very bad idea to not stretch. Do a light warm-up set for every muscle group before you get started, and do a quick stretch before proceeding into your workout. | |
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| How important is Stretching?
Posted: 10/28/2007 10:21:08 AM | I somehwat agree with the posters here. I have found that stretching before and after any exercise really makes it a lot easier and I don't pull a stitch. I was even told that the main reason for long-term injuries resulting from accidents on a soccer pitch is that they don't stretch after.
However, I think that stretching and "warming up" is often perceived differently. Most "warming up" does little for me. I either find it is too much like the exercise, and is the same as going straight in, or it does not warm and prepare my muscles for the exercise.
I work my way into it. I start with a small stretch, moving or not moving, keeping just below the "biting point", where I can feel my muscles almost pushing themselves but not quite, until I can feel my muscles start to warm up. Then I do a few more intense stretches, warming my muscles up a bit more. Then a bit more, then finally a very intense stretch for last. I find that by the time I've reached the very intense stretch ("warming up"), my muscles are working at full capacity.
Afterwards, I do the same thing in reverse, to cool down the muscles, bringing them back to a normal level of work. I find that if I don't do this, my muscles still ache for the same level of exercise, and I am over-pushing them. When I do this "warm down", my muscles return to normal, and I act just like anyone else.
Cheetahs and big cats do this sort of thing throughout the day. They are often shown in nature programmes pulling a big stretch, at any point, just to keep the muscles warm and flexible and ready for action.
The sleep tip sounds a good idea, as I find it hard to unwind. I think I'll try that. | |
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| How important is Stretching?
Posted: 10/28/2007 11:50:10 AM | Dru, if you think you're ever going to get a consensus on training techniques, it ain't gonna happen. 
I'm in the camp of dynamic warmups before lifting, and static stretching done post-workout, after a hot bath or shower.
I also wouldn't be doing as much full-out cardio as you do before lifting, but that's for another thread. | |
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| How important is Stretching?
Posted: 10/28/2007 11:36:54 PM | Stretching is a good idea but when and how to do it are greatly disputed these days. My local news reported the number one cause of sports related fitness injuries these days is Pilates.
The best way, that I know of, is to stretch while you are midway through workout. Muscles must get warm first before they stretch well. This could be a hot shower or a workout. When in doubt listen to the best out there, preferably the ones teaching the best of the best like olympic atheletes who are winners.
Bob Cooley trained USA olympic gold medalist swimmer Dara Torres and I've had good luck with his recomendations and techniques. Its been so many years now he has people trained in his methods in more states now. Here is his website:
http://www.meridianstretching.com/system.html | |
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| How important is Stretching?
Posted: 10/29/2007 12:57:56 PM | Well dont know if this will either get deleted or w/e but here is a good little site on streching and what not
-trivv
http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_toc.html | |
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Mr H2O
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Joined: 10/31/2006
Msg: 32 | |
| How important is Stretching?
Posted: 10/29/2007 4:48:36 PM | A strain typically happens when a muscle has to react suddenly to control an athlete’s movement.
Those who don’t stretch may find they can’t move their arms and legs as far
as they used to, and this could set them up for injury.
Increasing your range of motion along with strength and balance training
will help to reduce injuries as well. | |
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| How important is Stretching?
Posted: 10/29/2007 7:44:17 PM | Just an fyi, weight lifting involves loaded stretching, which is why it is the best way to become strong and flexible.
With that being said, I assume 90% of the population has inflexiblity in their hip flexors, quads, hamstrings, calfs, it band, etc... If so, focus on stretching at least 3 times a week and make sure you do some kind of warmup(active being a jog, jumping jacks or passive: take a hot shower) and then stretch out. This can also be done after working out, but make sure you are breathing and trying to relax in each stretch, otherwise, the stretch reflex will kick in sooner.
Remember, stretch what needs to be stretched. Mobilize what needs to be mobilized. There comes a time when stretching will lose stability(strength) in a joint if you go way beyond your limit. Same thing will happen if there is no mobility in the joint, you will get injured easily as well. Make sure you have a small reserve of flexibility beyond your activities requirements. | |
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| How important is Stretching?
Posted: 10/30/2007 9:20:25 PM |
Just an fyi, weight lifting involves loaded stretching, which is why it is the best way to become strong and flexible.
Can you elaborate on that? How is that done physically?
It sounds like maybe its the same thing Meridian Stretching is only using weights instead of isometrics. Do you have a website that shows techniques? | |
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| How important is Stretching?
Posted: 11/2/2007 7:36:50 PM | | Stretching is very important and undervalued. It's great to work on strength building but you will get more out of those strong muscles by increasing your range of motion through stretching. You can get away without stretching in your early to mid-twenties but if you want to play sports for a lifetime you will have to incorporate stretching at some point. If you are about to start an activity with a limited range of motion you can probably get away without stretching during your warm up. However, if you don't stretch before an activity involving wide and changing ranges of motion and movement you risk injury. I agree with many that you shouldn't stretch cold muscles. You should not stretch cold muscles so get your muscles warmed up with light activity or heat before you stretch. As many have also said a post workout stretch will reduce muscle soreness the next day. A physiotherapist once told me that stretching can actually break down small bits of scar tissue. If you ever go to rehab in the end they will always put you on a stretching and strengthening program. They almost never just have you doing strengthening excercises exclusively. | |
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| How important is Stretching?
Posted: 11/3/2007 10:42:51 PM | Stretching is important to
1. reduce lactic acid in the muscle at the end of a workout
2. help to maintain or increase your range of motion
3. keeps you limber
When stretching
1. Your muscles should be already warmed up
2. Stetching slowly and consistently tends to achieve good results
3. Bouncing your muscles when stretching has no benefit.
4. Don't overstretch. If you stretch so far that your muscle quickly shortens and then lengthens (shakes) you are overstretching. There is no benefit. It's best to stretch to a point and then hold the muscle in that stretched position. | |
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| How important is Stretching?
Posted: 11/4/2007 9:19:02 AM | | I like to gain muscles. I like to work out and watch my muscles develope and grow. I have found that the muscle is alot like a rubber band. When I pre stretch it is like pre stretching a rubber band. Thus making it harder to tear it. I think warm ups are good but not the pre stretch. Seems that the whole purpose for me lifting that weight is to tear the tissues. I do agree that you should stretch between workouts and maby even after the work out though. | |
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| How important is Stretching?
Posted: 11/4/2007 1:14:16 PM | Right, I'm going to wade into this debate with my side and that of all my anatomy and pilates teachers.
Stretching before a workout for most isn't really necessary but warming up the muscles is. Gentle jogging or anything that increases the heart rate gently and gets the blood and oxygen circulating round the body is good.
Stretching after a workout is an absolute must and you must learn how to do it properly. A lot of bodybuilders don't really stretch and it shows, this is why they appear hunched and often have very restricted range of movement through their shoulders and backs. There is also a medical term for it but I can't remember it right now. Not my opinion but a fact from my anatomy tutor at college. This in turn leads to many problems down the line.
It is important as we get older to remain flexible and limber, it will keep you mobile well into old age.
I also think that everyone should do some pilates with a properly qualified instructor. I can't tell you what a difference it will make to your overall strength and back health and is also a great way to understand how your body works.
So you see, stretching is not only about injury prevention, it's about overall musculo-skeletal health. | |
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| How important is Stretching?
Posted: 11/6/2007 1:50:16 AM | | Stretching is very important if you're a runner/jogger. The main cause of foot, ankle, knee, and hip problems (from running/jogging) is a lack of stretching, warming up, and the cool down after the workout. | |
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| How important is Stretching?
Posted: 11/6/2007 7:00:49 PM | I only stretch after a short run, before my actual workout.
Then I stretch at night to try help with my flexibility.
So far it's doing damn good. | |
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| How important is Stretching?
Posted: 11/6/2007 8:31:21 PM |
A lot of bodybuilders don't really stretch and it shows, this is why they appear hunched and often have very restricted range of movement through their shoulders and backs.
We must hang with a different set of bodybuilders then. The ones I know have the best posture out there. The folks who appear hunched over are usually the ones who drive a desk for a living and haven't seen the inside of a gym in a decade. | |
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| How important is Stretching?
Posted: 11/13/2007 6:57:35 AM | | Considering the fact I take Martial Arts, stretching is very important to me. I'm still trying to throw a kick over my head. I remember trying to throw a high kick & I hurt my leg. So now I stretching before my workouts. I was watching a old workout tv show, & I heard something like that when your doing weights, you have to stretch, to keep the muscles flexible. That's a good thing to know. | |
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| How important is Stretching?
Posted: 11/17/2007 8:29:04 AM | The WORST thing to do is stretching COLD muscles. That will lead to more injuries than stretching is supposed to prevent!
In terms of injury prevention when engaging in physical activities --- WARM UP the muscles. Then stretch the warm muscles (though many people skip this part), then engage in your "actual activity". After your workout, cool down and stretch.
If you really want to increase your flexibility, try yoga! | |
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| How important is Stretching?
Posted: 11/18/2007 3:30:19 PM | | I do warmup sets when I start my workouts - but once I get going, I don't. I do stretch before running - just seems to help out. I notice a difference in my legs if I don't. | |
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| How important is Stretching?
Posted: 11/19/2007 8:36:04 PM | Good for you, Dru. You found an exercise routine that works for you and you're sticking with it. It sounds like you stretch when it feels good to do so. I think that's fine. Do what feels good to you, and then you'll stick with it.
Some experts say you should never hold a stretch for more than two seconds. Personally, I don't think a gentle stretch would hurt you if you did it longer, but I also don't think the increased time gives you increased flexibility.
In Bernd Heinrich's book "Why We Run," he says that when he was training for his best ultramarathon, he never stretched. If you read the whole book, it becomes clear that Heinrich is a little bit crazy, but he did run a fantastic ultramarathon without ever stretching. He says, "I never met a yogi who was also a great runner." Well, I do both yoga and running, but I take no offense to his statement - I don't really think the yoga helps my running, it just calms my spirits.
If you're taking a few seconds here and there to stretch when your muscles feel tight, and if they don't get so tight your range of motion is limited, you're doing fine. Enjoy. | |
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gajira
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Joined: 11/11/2007
Msg: 46 | |
| How important is Stretching?
Posted: 12/26/2007 4:45:06 PM | Bumping this thread as it's still one of the least understood aspects of fitness. For the sort of exercises described by the OP, there's very little need for stretching. There aren't many weightlifting exercises that are beyond a normal range of flexibility. Someone mentioned 90% of people having tight hip flexors, which has to be a North American figure. I don't think the Brits would do much better, but worldwide, tight hip flexors aren't an issue; grannies from Nairobi to Nagasaki wait for the bus in full A2G squats and think nothing of it. That's seen as abnormal flexibility in cultures used to sitting on chairs.
If A2G squats are beyond your range of motion and you want to do them, then look at flexibility exercises, if not do light stretching after a workout to relax. NEVER stretch before lifting weights. | |
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