Posted: 8/6/2009 4:58:00 PM EDT
|
I'm finally starting to get back into shape, but I'm really starting to see how the tight muscles/joints is hindering my ability to work out. I can only imagine what this would do to limit my self defense training when I restart that soon.
So what type of stretching do you guys do, just general stuff before working out or do you have some full blown routine like yoga to help with limberness? |
|
http://www.amazon.com/Relax-into-Stretch-Flexibility-Mastering/dp/0938045288/ref=pd_bxgy_b_text_c
Google for information on the above book. It explains the difference between a static stretch, and one where you use muscle tension to stretch. Stretching wrong, or at the wrong time can do more harm than good. |
| I am terribly stiff and unflexible just by nature but I have been working on it and the flexibility is coming. I used to stretch cold before starting a workout but I have found that to just make the workout worse and no flexibility is gained. What I have found to be working is to do some kind of cardio starting out really slow and working my way up so that about 15 min I'm breathing pretty hard and sweating. Then when I go to lift weights or do whatever I don't stretch at all. I just let the warmup sets do the stretching of the muscles. The only time I actually sit down and do some stretching is after I'm completely finished with the workout. I just do the basic stuff you learn in gym class. Nothing too fancy. But I really do think that stretching as you cool off from the workout is the best way to get more flexible. |
|
We generally spend ~10 minutes stretching before beginning our TKD classes. I used to be extremely inflexible and in six to eight months of training I've gone from barely being able to touch my shins to being able to stand flat-footed and put my palms on the floor. My wife is a Doctor of Physical Therapy and she says that stretching for longer periods is better than stretching multiple times for shorter periods. In other words, you're better off doing a stretch twice for 30 seconds each than doing a stretch six times for 10 seconds each. YMMV. |
|
Quoted:
We generally spend ~10 minutes stretching before beginning our TKD classes. I used to be extremely inflexible and in six to eight months of training I've gone from barely being able to touch my shins to being able to stand flat-footed and put my palms on the floor. My wife is a Doctor of Physical Therapy and she says that stretching for longer periods is better than stretching multiple times for shorter periods. In other words, you're better off doing a stretch twice for 30 seconds each than doing a stretch six times for 10 seconds each. YMMV. Good info there, we would usually stretch for about 10-20 minutes before class. make sure to hit every major muscle group from head to toe as a habit. specific stretches can be found if you have a "problem" area. |
|
It all depends on what your end goals are for stretching. There are VERY VERY important considerations you need to address when deciding how to stretch for a given activity. The most appropriate way to 'stretch' is guided by the ballistic, static, and power nature of your workout. If you're doing a 'yoga' workout, static is fine for you, but if you're doing a BJJ, Boxing, Powerlifting, Kickboxing, etc. class that requires extreme power output, it is a bad idea to do static stretches for most of the muscle groups. There are a few exceptions, such as neck muscles, hip flexors, etc... Most static stretching is appropriately done AFTER activity, but after. Static stretches do just that, stretch; mostly your muscles. This is BAD for activity that requires muscles, as you have anywhere between 10 and 20% reduction in power-generating capacity from those stretched muscles (I'll spare you the biochemical reasons). Dynamic stretches are where it's at for any athletic movement that requires muscle strength and power generation. Warm up appropriately, do dynamic stretches, not static. In short, as is stated in multiple research papers: "The present study demonstrated that relatively extensive static stretching significantly reduces power output with concentric muscle actions under various loads." (Yamaguchi) Here are a few research papers on the matter if you actually care =) http://www.ncbi.nlm.nih.gov/pubmed/18076260 http://www.ncbi.nlm.nih.gov/pubmed/18714235?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=1 |
|
Quoted:
I'm finally starting to get back into shape, but I'm really starting to see how the tight muscles/joints is hindering my ability to work out. I can only imagine what this would do to limit my self defense training when I restart that soon. So what type of stretching do you guys do, just general stuff before working out or do you have some full blown routine like yoga to help with limberness? Honestly I been leaning alot to get like sandwichs, tea, cookies.  Your avatar is awesome prolly best bro-mance action flim ever!
|
|
Quoted:
HI All, I don't want to whiz on anyone's parade but after a personal MA career, I am now 59 YO. I have had mucho lower back problems from being too loose. Moderation is the key there. Best, Rob I've got to agree with Rob on this one. Static stretches are great for lengthening the muscles, but if you're not careful, can really weaken the connective tissue. (Over 20 years in MA here, BTW) The best thing is to stretch and strengthen at the same time for the most part. Static stretches are the fastest way, but you need range of motion exercises as well. Can really help prevent injuries when you do both. I'm a big fan of Matt Furey's Combat Stretching and I truly wish that I had found it earlier in my life. Chad 
|