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What is the proper way to stretch?
    #6619715 -

I would always stretch out before a workout.

But still being really sore and hurting my shoulder doing a butterfly press(i think thats the proper term) Im now questioning my stretch routine.

Basically I would sort of step walk in place, general sort of 'windmill' stretching with the arms. I would do this for about 5 minutes, it would raise my heart rate and I would feel 'warmed up'....

Should I just warm up for longer? Or is there a better stretch routine?


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" If the sky were to suddenly open up there would be no law. There would be no rule. There would only be you and your memories... the choices you've made, and the people you've touched. If this world were to end there would only be you and him and no-one else. "

..............

"MAN! You know there aint no such thing as left over crack!"


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Re: What is the proper way to stretch? [Re: Schwip]
    #6620503 -

I generally stand with my feet a bit more than shoulder length apart and touch my hands to the ground for 20+ seconds, then over to the right foot and then the left.

Ill put my arm behind my neck and pull with the other arm. On both sides.

Also pull the arm infront and across my shoulders with my other arm. Both sides.

Stretch my neck to the side and front and back.

Cross my ankles and touch my feet. Etc.

With all these stretches, you feel your muscles being stretched...

______________________________________

However, i was going to ask the same question today - so im interested to see the proper answer.


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GO OUTSIDE.

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Re: What is the proper way to stretch? [Re: PDU]
    #6620637 -

Hold the stretch to where you can feel it but it isn't painful.
Do not bounce or attempt to force things.
PDU's routine is about the same as mine.


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As we live a life of ease,
Everyone of us has all we need
Sky of blue and Sea of Green
In our Yellow Submarine

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Re: What is the proper way to stretch? [Re: Schwip]
    #6620703 -

I do a lot of stretches that I really can't describe and have no idea if/of the names.

but like they've said, stretch until you can feel the muscle, then hold for 5-10 seconds.

I start with my arms and back, then move to my legs. I also like to stretch in the mornings before my first class (55 mins to 90 mins long) then come back home and work out


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channel your inner Larry David

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Re: What is the proper way to stretch? [Re: demiu5]
    #6621379 -

i think 5-10 seconds isnt enough.

15-25; 1 mississippi's is the time line i use, and i usually run through each stretch 2 to 3 times.


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Re: What is the proper way to stretch? [Re: PDU]
    #6621387 -

really, that long? 

I'll have to try that on the mornings when I have more than 5 mins. to stretch.  I can never stick with how many times I stretch a certain muscle, I just do it until it feels lose whether it is once or thrice

I'll compare and see how much better I feel after stretching and after working out

:thumbup:


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channel your inner Larry David

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Re: What is the proper way to stretch? [Re: demiu5]
    #6622283 -

I stretch in between sets to increase muscle growth.

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Re: What is the proper way to stretch? [Re: Galvie_Flu]
    #6622594 -

centrum said:
I stretch in between sets to increase muscle growth.


I do the same, although was unaware it increased muscle growth.

My stretching routine was spawned from being a competitive cross country mountain biker most of my life. After doing a grueling 4 hour ripper, and your legs are pumped up with lactic acid - its essential to "warm down" and stretch.. to release the built up tension and allow proper healing.


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Re: What is the proper way to stretch? [Re: Schwip]
    #6651532 -

if you injured your shoulder, id just give it a rest for about two weeks. seriously. leave it alone, let it heal.


as far as stretching goes, the 'old way,' which i was taught all through my hs xc and track days was to stretch and hold. count to ten.
isnt the purpose of stretching to increase blood flow to your muscles and tendons?
modern studies have actually shown that this isnt necessarily the best way to stretch. more 'modern' coaches are teaching a new type of 'dynamic' stretching. check it out.


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Re: What is the proper way to stretch? [Re: Schwip]
    #6654573 -

Warm up first, don't stretch. You're not supposed to stretch cold muscles. Once blood and oxygen get in there, it'll take the aches and pains away :smile:

I stretch after I'm done working a muscle though. Shootin' for sarcoplasmic hyperplasia... think of it as stretching the "bag" around your muscles. Helps with recovery and muscle growth far beyond buffering fatigue toxins.

I wouldn't work a hurt shoulder either. If you think you can lift, do so carefully. Consider wearing a sweater going into the gym or even going as far as putting a heating pad on it. Get blood into the rotator cuff and if you're okay to lift, do so very carefully.

And remember, don't over work the rotator cuff. Just get blood in there and ensure that there's enough strength and mobility to safely train. Once you're done, you can do some rotator cuff exercises. Bands are pretty good. Work the big muscles before the small, stablizers and you should be all right. But be honest with yourself and don't lift through any serious pains.


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When the stress burns my brain it's like acid raindrops
maryjane is the only thing that makes the pain stop

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