Question about stretching

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Peter22
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Question about stretching

Post by Peter22 » Thu Dec 26, 2013 9:01 am

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.


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Re: Question about stretching

Post by ExRx.net » Sun Jan 19, 2014 9:04 am

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

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Re: Question about stretching

Post by poptart » Thu Nov 06, 2014 12:38 am

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.

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Re: Question about stretching

Post by fanbrits » Sat Apr 09, 2016 5:35 am

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

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Jungledoc
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Re: Question about stretching

Post by Jungledoc » Sun Apr 10, 2016 4:51 am

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.


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Re: Question about stretching

Post by Alexa1994 » Fri Jul 07, 2017 8:37 am

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.

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Re: Question about stretching

Post by mariali » Sun Aug 13, 2017 12:54 pm

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!

jim128
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Re: Question about stretching

Post by jim128 » Fri Jan 11, 2019 11:23 am

mariali wrote:
Sun Aug 13, 2017 12:54 pm
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! best weight loss product fat loss slimming pills 2019 for belly fat
thanks for great advice

sam128
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Re: Question about stretching

Post by sam128 » Tue Jan 29, 2019 1:12 pm

Peter22 wrote:
Thu Dec 26, 2013 9:01 am
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?

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Thanks in advance, i really need help.
what is the best way to get stretched?
Last edited by sam128 on Tue Jul 23, 2019 2:19 am, edited 1 time in total.

Kenny Croxdale
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Re: Question about stretching

Post by Kenny Croxdale » Wed Jan 30, 2019 9:11 am

Jungledoc wrote:
Sun Apr 10, 2016 4:51 am
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.
Full Range Movements

One of the most effective method of increasing flexibility it to perform full range exercises.

Examples

Full Squats, Dumbbell Bench Press (allows you to drop deeper than when using a barbell), Deficit Deadlifts, etc.

Olympic Lifter Flexibility

Olympic Lifter are either the 2nd or 3rd most flexible athletes; behind gymnast.

That in part due to the Full Range Exercises.

Intermittent Stretching

Stretching prior to a Power or Strength Movement has been show to be contraindicated; dampening both Power and Strength.

However, this research, just published, indicates that the type of Pre Training Stretching preformed prior to a movement can increase or decrease Power, possibly Strength.

"Intermittent but Not Continuous Static Stretching Improves Subsequent Vertical Jump Performance in Flexibility-Trained Athletes", January 2019 - Volume 33 - Issue 1

... A 3 × 30 seconds intermittent stretching protocol increased CMJ performance by 8.1%, whereas a continuous stretching protocol of equal total duration resulted in a transient decrease of CMJ performance of 17.5 and 12.0%, immediately after stretch to 1 minute poststretch, respectively.

... Intermittent and a continuous stretching protocol results in similar increases in ROM,

... Prolonged stretching should be avoided as part of a warm-up performed immediately before explosive muscle activities.

Stretching For Hypertrophy

What's interesting is Dr Jacob Wilson's research on preforming a 30 second stretch immediately after an exercise for Hypertrophy.

In the 1990's one of the better Bodybuilding Coaches was John Parrillo. Parrillo was an advocate of stretching after each exercise set based on his theory as to why it promoted Hypertrophy.

As per Wilson, Parrillo's theory on why stretching for Hypertrophy worked after each exercise set wasn't correct. However, Parrillo was correct that post exercise stretching was effective at increasing muscle mass.

Take Home Information

1) Short Interval Stretching prior to a Power and/or Strength Movement appears to increase the amount of force you can produce; moving the weigh faster or moving more weight in the exercise.

2) Post Exercise Stretching appears to promote Hypertrophy/increase muscle mass.

3) Long Stretching (60 seconds plus) prior to an exercise is contraindicated; decreasing your Power and Strength.

Extrapolated Theory

This amount to guessing on my part. Based on the information above, one Stretching Method that might promote Strength, Power and Hypertrohy is to Stretch for 30 seconds after each set of an exercise.

Doing so...

1) As per Dr Jacob Wilson increase muscle mass.

2) Stretching immediately after an exercise, resting for a couple of minutes, then performing the same exercise, would theoretically increase the Power and Strength you would produce in that set.

To reiterate, that is simply my theory based on the data provided. I am "Test Driving" it now.

Kenny Croxdale


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