Flexibility/Stretching
Discussion
What is seen as the best way to maintain/improve flexibility around working out?
My current take approach is:
Warm up for 10 minutes before workout, jumping jacks, bodyweight squats, lunges, swinging arms etc etc
After workout, foam roll followed by static stretching
Non workout days - Foam roll followed by various dynamic stretching
Is static stretching a good idea at any point? Seems to be conflicting info on this and whether is should be done following a workout due to it tearing muscle fibres and slowing recovery (i think)
Way too much information out there and it is hard to seperate the good from the bad
My current take approach is:
Warm up for 10 minutes before workout, jumping jacks, bodyweight squats, lunges, swinging arms etc etc
After workout, foam roll followed by static stretching
Non workout days - Foam roll followed by various dynamic stretching
Is static stretching a good idea at any point? Seems to be conflicting info on this and whether is should be done following a workout due to it tearing muscle fibres and slowing recovery (i think)
Way too much information out there and it is hard to seperate the good from the bad
It does seem to be a contentious issue.
Old school way (and military) was do warm up and statically stretch every body part before phys and then spend a bit more time statically stretching post phys.
They're currently teaching more in the way of dynamic stretching as part of the warm up and then stretching statically afterwards.
All I know is that whatever I'm doing clearly isn't enough! I really should stretch more after my runs. I've done a bit of yoga and that just demonstrated how tight my ankles, back and shoulders are and my hamstrings are just ridiculous. I can touch my toes etc, but my groin is tight and my hamstrings feel like hawsers.
Looking fwd to seeing further advice please!
Old school way (and military) was do warm up and statically stretch every body part before phys and then spend a bit more time statically stretching post phys.
They're currently teaching more in the way of dynamic stretching as part of the warm up and then stretching statically afterwards.
All I know is that whatever I'm doing clearly isn't enough! I really should stretch more after my runs. I've done a bit of yoga and that just demonstrated how tight my ankles, back and shoulders are and my hamstrings are just ridiculous. I can touch my toes etc, but my groin is tight and my hamstrings feel like hawsers.
Looking fwd to seeing further advice please!
As you say, there are so many widely differing opinions out there it's simpler to just find what works for you.
IMO exercises like the squat, when performed properly, do all the stretching you'll ever need to do the squat. Similarly for bench press, OHP, pull-ups, etc. Since taking my form more seriously I've never been more flexible in my life.
I still spend some time doing static, post workout stretching, more as a cool down and chance to admire some of the lycra clad fillies. I don't think it does much for DOMS or flexibility though.
IMO exercises like the squat, when performed properly, do all the stretching you'll ever need to do the squat. Similarly for bench press, OHP, pull-ups, etc. Since taking my form more seriously I've never been more flexible in my life.
I still spend some time doing static, post workout stretching, more as a cool down and chance to admire some of the lycra clad fillies. I don't think it does much for DOMS or flexibility though.
we live on a 16th Century built farm, part of the machinery we inherited was an old oak made machine used many many years ago for stretching some of the produce they grew.
bit of modifying and we easily turned into a copy of the old mediaeval torture rack
Gill now straps me in, gives it some tension & leaves me there for 10 mins she refuses to go on it now though, after what i did the last time 
bit of modifying and we easily turned into a copy of the old mediaeval torture rack
Gill now straps me in, gives it some tension & leaves me there for 10 mins
she refuses to go on it now though, after what i did the last time 
Stretching thoughts in no particular order (and not addressing any of the above posts):
-stretching pre-workout, according to some university research, can reduce power by 10%.
Comment: not noticed it myself
-stretching as a warm up isn't going to warm you up; rolling the joints will warm you up. My personal experience suggests this is true. I don't stretch pre-climbing where being flexible is a real bonus but only get injuries when I don't warm up the joints (rolling) or muscles (moving them).
Comment: all in my experience and I will be taking this to be truth as I know the months of pain I've suffered by not warming up in the way I've defined warming up
-I've been told not to "bounce" when stretching - whether that includes dynamic stretching or not, I don't know; if we think about the rubber band analogy, then dynamic stretching makes sense unless we consider that dynamically stretching the rubber band is just weakening the rubber, not making it flexible. Discuss?
Comment: I have never ever done dynamic stretching yet am very flexible.
-I'd be tempted to apply stretching principles used by the very top football teams as they will have the best physios and coaches. If they advise their top players to jump in a bath of ice and then perform the splits before running onto the pitch to play for 90 minutes, then do it (I doubt they do).
-I don't do static stretching during my training session (I do it in a different session)
-I've been told by various people that stretching post-training can help with recovery...
Comment: never done it myself, not fussed with post-training pain. It's just pain/company director.
-advising someone on warming up in a gym will get you a black eye (unproven theory)
Comment: I may have mentioned it to friends once or twice and got a frosty response.
-stretching pre-workout, according to some university research, can reduce power by 10%.
Comment: not noticed it myself
-stretching as a warm up isn't going to warm you up; rolling the joints will warm you up. My personal experience suggests this is true. I don't stretch pre-climbing where being flexible is a real bonus but only get injuries when I don't warm up the joints (rolling) or muscles (moving them).
Comment: all in my experience and I will be taking this to be truth as I know the months of pain I've suffered by not warming up in the way I've defined warming up
-I've been told not to "bounce" when stretching - whether that includes dynamic stretching or not, I don't know; if we think about the rubber band analogy, then dynamic stretching makes sense unless we consider that dynamically stretching the rubber band is just weakening the rubber, not making it flexible. Discuss?
Comment: I have never ever done dynamic stretching yet am very flexible.
-I'd be tempted to apply stretching principles used by the very top football teams as they will have the best physios and coaches. If they advise their top players to jump in a bath of ice and then perform the splits before running onto the pitch to play for 90 minutes, then do it (I doubt they do).
-I don't do static stretching during my training session (I do it in a different session)
-I've been told by various people that stretching post-training can help with recovery...
Comment: never done it myself, not fussed with post-training pain. It's just pain/company director.
-advising someone on warming up in a gym will get you a black eye (unproven theory)
Comment: I may have mentioned it to friends once or twice and got a frosty response.
Edited by Hoofy on Thursday 2nd February 13:10
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