Stretching

[javyn]

I guess it's a newbie question/topic to bring up, but what the hey. I'm just curious as to what people do in regards to stretching before/after workouts. Do you bother with it, do them, or do some other system of exercise entirely; like yoga or something.

[Fenrir]

I always warm up with stretches and a light warm up set of the exercise, but i've never tried yoga or anything like that.

[javyn]

I have to admit, I love backbend and downward dog is a pretty hard stretch too.

[jkirkpatrick]

Legs - stair master 10 minutes, 10 minutes of stretching, 3-5 minutes of stair master and then onto squats and the like

All else - light warmup sets, stretch for 10 minutes, and then onto lifting.

[deeder]

I always warm up either on a bike or treadmill. Every exercise I do a light set to get the blood pumping in those muscles. I don't do any specific stretching but usually stretch between sets and stuff to get ready for the next one.

I do a lot of stretching before I do any cardio (either swimming or running).

[JustinASU]

I warm up with light freeweight lifts. I've just recently begun adding stretching in at the END of the workout, It absolutely does wonders. I would leave the static stretching for the end, so you can stretch the muscles that tightened up during the workout.

[jkirkpatrick]

^ exactly.

I find that due to some joint limitations, the stair master thing works wonders for loosening up my joints.

[Deadlifter]

Studies show that doing static stretching while cold before a workout will actually make you weaker. Here is a good article on warming up.

http://www.t-nation.com/findArticle....5-176-training

An ideal warm-up would be to meditate about your workout for a few minutes, and then do self-myofascial release on a foam roller. The foam roller will warm you up slightly and reduce tension in the muscles.

After this, dynamic stretching could be performed, such as leg swings, kicking your heels inward and up to stretch the glutes, and various shoulder rotations.

You could then do some bodyweight lunges while twisting your body to one side. This is will stretch out the spine a bit and wake up your nervous system.

Static stretching would be more ideal post-workout, because you are very warm at that point. Static stretching cold is just asking for injury, however.

[javyn]

I never stretch or anything to warm up before a workout, I pyramid instead. For general flexibility though, I practice yoga, which works very well. It is very intense and painful (the good kind of 'pain', you body builders know what i'm talking about i'm sure), yet in a completely different way than lifting weights.

[bschatz88]

Studies show that doing static stretching while cold before a workout will actually make you weaker.

Yeah, I've heard this time and time again. I usually do just a few really light sets to warm up my muscles. Then some stretching in between sets, and afterwards.

[waynis]

If i'am lifting i'll do 10-15 minute warmup in one way or another. Jumprope, eliptical with handles, treadmill, jumping, ext. Then i'll do warmup sets before each exercise. I'll stretch in-between exercise and after. Never before.