Stretching

[Number-LL]

I really need to get back at this. I have a few stretches for upper and low body.

What do you suggest for stretching? Any sites that give a good set to do for weightlifting?

 

[Dawgpound_Hank]

I always stretch when working out. I'm convinced its saved my ass from many injuries, and 100% sure its prevented more lumbar strains. Heres what I usually do, with more emphasis on the bdpt being worked that particular day:

hams & lower back - normal hurdlers stretch (tight hams accounts for more lumbar strains than you'd imagine)

quads - hold on to a post or something that lets you squat down fully, then lean back far slowly - don't let the knees go out beyond the toes to prevent knee stress

lats - simply hang from a chinning bar

delts - same as above ^^^ - also stand with your back to a post, reach back and grab the post with arm straight and stretch - I also do alot of windmills to loosen up the entire shoulder area

biceps - stand with your back to a post, reach back and grab the post with arm straight and stretch

triceps - position the arm like your going to do an overhead db extension, then use other hand to grab the elbow and pull it towards your head

chest - facing the squat rack, put each hand on the opposing posts, keeping the feet stationary, lean forward slowly and stretch - like doing a db flye standing up

 

[liftsiron]

I like yoga type stretches.

 

[millenium girl]

I stretch my legs after my workout, otherwise they are so stiff the next day that I can barely walk.

 

[Number-LL]

I always stretch when working out. I'm convinced its saved my ass from many injuries, and 100% sure its prevented more lumbar strains. Heres what I usually do, with more emphasis on the bdpt being worked that particular day:

hams & lower back - normal hurdlers stretch (tight hams accounts for more lumbar strains than you'd imagine)

quads - hold on to a post or something that lets you squat down fully, then lean back far slowly - don't let the knees go out beyond the toes to prevent knee stress

lats - simply hang from a chinning bar

delts - same as above ^^^ - also stand with your back to a post, reach back and grab the post with arm straight and stretch - I also do alot of windmills to loosen up the entire shoulder area

biceps - stand with your back to a post, reach back and grab the post with arm straight and stretch

triceps - position the arm like your going to do an overhead db extension, then use other hand to grab the elbow and pull it towards your head

chest - facing the squat rack, put each hand on the opposing posts, keeping the feet stationary, lean forward slowly and stretch - like doing a db flye standing up

Good info here!

I usually add in for quads the one where you grab foot from behind and pull up.

The chest one I usually do when I get home in a doorway.

 

[Number-LL]

So how do you guys/gals stretch? Do you do a single rep? How long do you hold? Wait for the muscle to ease up and give?

 

[Freezerdude]

I used to never warm up or stretch, but recently started warming up by 15 mins of cardio first with some stretching and light reps before even going to my warmup set before the working sets...
BTW Good post DPH...

 

[Shovel]

I just stretch man, no set way or method. I Do it till I feel it's good.

 

[Darkness]

My doc showed me a few and asked me to hold them for 15 sec and do 4 reps that that for each stretch.

 

[Coleman]

Hi LL,
Don't have stretching sites to share but my stretching tips will be of great help for you.
Do not stretch to the point of pain. Instead of holding your breathe, breathe slowly as you hold the stretch. Always breathe naturally and if you are unable to do this then ease up on the stretch a bit.
san antonio weight loss