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Hey guys, i am trying to be flexible as i really lack flexibility and i have posture problems. So i found those stretching exercises in the website "Directory" and i am planning to do stretch all my muscles. My question is, there are many stretches for every muscle, should i do them all or i pick up one stretch for every muscle? And how long should i keep the stretch? How many times per exercises(reps)? And stretching 3 times a week is enough? Because i workout at the gym and i can't stretch before or after them gym so i will do it in separate days, and i am wondering how can i fix my posture and if it's just strengthening the muscles and stretching them or should i do something else?

Thanks in advance, i really need help.

I see no one has answered your questions. Take a look at this article on this site. It should answer many of your questions: Stretching & Flexibility

Personally I pick one stretching exercise for each muscle group, and I maintain the stretch for 20-30 seconds.

As for your postural problem, I would suggest you to strengthen the muscle group using isolation exercise so that you can really focus on the weak part, and stretch it to make the muscle less tight.

poptart wrote:Personally I pick one stretching exercise for each muscle group, and I maintain the stretch for 20-30 seconds.

As for your postural problem, I would suggest you to strengthen the muscle group using isolation exercise so that you can really focus on the weak part, and stretch it to make the muscle less tight.

yup

Peter22 wrote:Hey guys, i am trying to be flexible as i really lack flexibility and i have posture problems. So i found those stretching exercises in the website "Directory" and i am planning to do stretch all my muscles. My question is, there are many stretches for every muscle, should i do them all or i pick up one stretch for every muscle? And how long should i keep the stretch? How many times per exercises(reps)? And stretching 3 times a week is enough? Because i workout at the gym and i can't stretch before or after them gym so i will do it in separate days, and i am wondering how can i fix my posture and if it's just strengthening the muscles and stretching them or should i do something else?

Thanks in advance, i really need help.

There's probably no reason to stretch all your muscles, nor are there enough hours in the day to do that! Try to determine what needs to be stretched, and stretch that. The stretches aren't so much by the particular muscle, but more by a particular movement around a particular joint. For instance you can stretch all the hip flexors together, not each of the muscles in that group. A stretch of about 20 seconds 2 or 3 times should be good for most purposes. If you really need to lengthen a muscle group, you may want to stretch it 2 or 3 times a day.

poptart wrote:Personally I pick one stretching exercise for each muscle group, and I maintain the stretch for 20-30 seconds.

As for your postural problem, I would suggest you to strengthen the muscle group using isolation exercise so that you can really focus on the weak part, and stretch it to make the muscle less tight.

yes, this will help you.

I strech after every running workout just to rest my heart a little and prevent muscle damages. Never hurry with stretching - it should make you relaxed!

I do recommend stretching for each muscle group. It must be done smoothly and properly. I personally combine it with warm-up exercises.