Stretching

[IronInsanity]

Who does stretching and how long and what kind, before you lift. I admit I only do warmup sets but never stretch. But I’m contemplating doing some stretching. I have no idea where to begin.

 

[IronSoul]

I never stretch before lifting. If I do anything, it is gonna be dynamic stretching of some sort. Just getting circulation flowing from 5 mins on an elliptical or something similar. I usually do at least one warm up set, sometimes more. But I try to limit those. If more is needed, I will do more.

 

[Tuffoldman]

Like noted above dynamic stretching if you're doing it on cold muscles. People try and do regular stretches while their muscles are cold and all it does is increase the opportunity to cause tendon or muscle damage. Dynamic stretching is moving as you're stretching such as tin Man stretch

Butt kicker / Gump stretches

Those are dynamic stretches and really good to do before a workout just don't overdo it and wear yourself out


Best stretches for afterwards of course is a piriformis 90/90 stretch.

Butterfly stretch without bouncing your knees


Standing quad stretch pulling your foot behind you and to the side where your opposite leg is it'll stretch the quads a little bit differently just try and keep your hip flexor fully engaged pushing your hips forward as you're stretching your quad. There are a lot of better quad stretches but that one's very simple you don't have to get on the floor to do it. Those are ones you want to do after a workout.

 

[DieYoungStrong]

Dynamic warm-ups for lifting like others said.

My New Years resolution was to start stretching at night. I've kept up with it, and it's been life changing for my middle-sge aches and pains. It's October and my worst week this year has been 3 days in a week. I'm generally stretching at least 5. I still wouldn't call myself flexible by any means, but my ROM has increased and I feel better. I think range of motion might take longer to build up then strength for me. You just have to stick withit like anything else. I also notice that I sleep better at night after a good stretch.

I use RomWod app.

 

[BD Bodybuilder]

Who does stretching and how long and what kind, before you lift. I admit I only do warmup sets but never stretch. But I’m contemplating doing some stretching. I have no idea where to begin.

I injured (probably tore) a rotator cuff doing a bench press a couple of years ago, then injured (probably tore) the other cuff attempting to bench press again before I should have. I say "probably tore" because I tend to research my ailments rather than consult doctors. Anyway, that was an agonizing, sleepless six months I hope never to repeat. Doing these stretches helped me recover:

I later added the stretches from this video:

From these and similar videos, I cobbled together a head to toe stretch routine that I've incorporated as a standard part of one of my workouts. I encourage you to do the same.

 

[Littleguy]

One of the best and most important thing to do every day, as we age I have found that I have fucked uo by not including it more over these decades so trying to prioritize it now it takes us a good 30 mins for a real stretch session but well worth it. IMO

 

[The other Snake]

Static stretching 6x/wk. I don't stretch my legs the day after squats. No reason to be pulling on a grumpy muscle. All lower body and it takes me about 20-25 min.

 

[woodswise]

Who does stretching and how long and what kind, before you lift. I admit I only do warmup sets but never stretch. But I’m contemplating doing some . I have no idea where to begin.

My coach calls it mobility work and he has me doing arm rotations, band pulls, band wood chops, and slow band over the head to behind my back with both arms for shoulders. For knees, I do knee sits for 2 minutes each for a total of 10 minutes a day. Pre-workout we just put together a warm up for my quads and knees: foam rolling quads, couch stretch (bss position) for quads, TKE with band, and Patrick steps.

A couple alternates are, single arm body rotations from bench push up position and deep tissue massage on shoulder with broom handle, and for knees and thighs heel sits on the floor (feet straight behind you) and split squat on a box.

I started mobility work before workouts after I injured one, then the other shoulder doing log clean and press. Since then I have improved my shoulder injuries a lot and have not re-injured anything.

After doing about 10 minutes of mobility work before a workout, I generally feel great during the workout.

 

[BD Bodybuilder]

Who does stretching and how long and what kind, before you lift. I admit I only do warmup sets but never stretch. But I’m contemplating doing some stretching. I have no idea where to begin.

I thought about your post after reading this article, which contains some of the best actional guidance on incorporating stretches into your workout I have seen. After reading it, I decided to incorporate a stretch at the end of each muscle group routine - although not always one of the stretches they recommend:

Fascia Stretching: Ultimate Guide - The Barbell

Intense stretches release fascia's tight hold on your muscles, boost flexibility, and foster growth and strength gains.

thebarbell.com

That article gives you the WHAT and the HOW. This article gives you the WHY:

Intense Stretching Promotes Muscle Growth: New Study - The Barbell

A study shows intense stretching leads to growth comparable to weight-training. We explain how to best apply this.

thebarbell.com

 

[LITTLEMAGS]

I seem to only stretch after jiujitsu cause of my bad hips. Weight training days I just warm up ALOT

 

[Yano]

Upper days are simple for me more of a warm up than stretching
Band Press 2x10
Band Pulls 2x10
Band Xover 2x10

Lower days are complicated due to my lower half being connected with string bubble gum and good wishes , this looks like a lot but it only takes like 10-15 minutes tops.

Knees to chest 3x20 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Single knee to chest 3x10 hold
Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold

 

[BD Bodybuilder]

Upper days are simple for me more of a warm up than stretching
Band Press 2x10
Band Pulls 2x10
Band Xover 2x10

Lower days are complicated due to my lower half being connected with string bubble gum and good wishes , this looks like a lot but it only takes like 10-15 minutes tops.

Knees to chest 3x20 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Single knee to chest 3x10 hold
Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold

OK, now we all know you do not do stretches. I'll alert the media.