When is the best time to stretch? I’ve heard that before workout is bad, but usually i’m too tired or too sore after workout
before is fine as long as it isn’t extreme or prolonged.
If you hold a stretch for 30 secs = no bueno
5-6 secs = bueno
now ideally, you’d get a quick agility warmup done, stretch the targeted muscle groups in between sets, and foam roll at the end(or beginning).
check out Agile-8 or Agile-11 for a complete warmup routine.
I usually do a few quick stretches to warm up (see agile 8) and then longer ones when I’m done. Stretching isn’t really exhausting so there’s no god reason not to do them at this point - it’s just your laziness telling you to get out ASAP.
In addition to that, I do a few quick stretches after getting up (ten air squats; two one legged squat sits AKA bottom position of a pistol for each legs; two cossack squats/leg; two hip flexor stretches/leg; standing triceps stretch with bind/1x per side). The whole thing takes about five minutes and makes me feel way better.
[quote]creatinejunkie wrote:
When is the best time to stretch? I’ve heard that before workout is bad, but usually i’m too tired or too sore after workout[/quote]
Basically aggressive stretching ‘can’ deplete strength in the execution of a movement when done before a session if the stretch is targeted on the wrong areas, so people have to apply stretching where appropriate.
So it all depends on your goal. If you want to actually address a chronic shortness of a specific muscle then stretches must be held for a minimum of 2 minutes for changes to occur, accumulating 10 minutes per day outside of the training window.
If you want to prepare yourself for the workout ahead then as others have said the Agile 8 is a great start but you can get more specific and address issues that may be hindering you e.g. squat depth, then focus on hip mobility and core stability. Look up mobility drills by the likes of Eric Cressey & Kelly Starrett you can’t go wrong!
During the workout stretch the antagonist as this will help you perform better e.g stretch the chest while working on back. Simple 10/20 second stretches between sets cycling relax contract motions will work great.
Post workout is a time to address the muscles that you previously worked aiming to hold target areas for 2 minutes oscillating the joint position and working out the tight corners i.e. don’t simply stretch in a straight line. Again using contract relax to gain workable ROM.
This is a huge area but Kelly Starrett is a fantastic resource
Its hard to keep that mind muscle connection. After about 40 seconds i cant feel muscle stretching. Or when i try to stretch neck, hamstrings, hip flexors, i cant feel them at all
[quote]creatinejunkie wrote:
Its hard to keep that mind muscle connection. After about 40 seconds i cant feel muscle stretching. Or when i try to stretch neck, hamstrings, hip flexors, i cant feel them at all[/quote]
If you can’t feel the muscle you’re stretching/trying to stretch, you’re doing it wrong. Depends a little on the type of stretching you’re doing (static, dynamic, etc.) but, for the most part, yeah, you should always feel some tension in the target muscle.
If you lose the tension, you’ve either won the game and have attained flexibility mastery or you’ve gotten out of the movement’s groove and seriously lessened the effect of the stretch.
[quote]Chris Colucci wrote:
[quote]creatinejunkie wrote:
Its hard to keep that mind muscle connection. After about 40 seconds i cant feel muscle stretching. Or when i try to stretch neck, hamstrings, hip flexors, i cant feel them at all[/quote]
If you can’t feel the muscle you’re stretching/trying to stretch, you’re doing it wrong. Depends a little on the type of stretching you’re doing (static, dynamic, etc.) but, for the most part, yeah, you should always feel some tension in the target muscle.
If you lose the tension, you’ve either won the game and have attained flexibility mastery or you’ve gotten out of the movement’s groove and seriously lessened the effect of the stretch.[/quote]
I stop feeling that muscle, and start feeling antagonist contracting
It’s so fucking frustrating when i can’t feel any stretch, except chest and lats. I don’t even think about going to doctor’s because in my country they are all so retarded, that i know more than them. Seriously.
[quote]creatinejunkie wrote:
It’s so fucking frustrating when i can’t feel any stretch, except chest and lats.[/quote]
I still think you’re doing it wrong, probably either letting the technique/form get away from you or holding it for too long (presuming you’re doing plain old basic static stretching).
Check these to see if you can figure it out:
Okay.