I was wondering if there is any good stretching routines out there for before and after weight training.
My understanding is that stretching immediately before weight training will lower strength. The only exception is a hip stretch before squatting/deadlifting.
I used to stretch immediately after lifting sessions but I have read that is dangerous because the muscles are pumped up at that point.
Now I stretch early in the morning (I usually lift in the afternoon/evening), maybe a half hour or so after rising. I remember reading in an article here years back that if you stretch (or exercise) too soon after rising you risk injury because your muscles have not warmed up, and your spine is still compressed a bit.
Anyway, I stretch every just about every muscle group in the morning. Each stretch is held for 30 seconds. Its kind of tough (and time consuming) to describe each of the stretches, but I’ll give you an idea. Hopefully you are familiar with most of them. If you need some explanation I can elaborate on them.
Tilt head back as far as I can while bending my fingers back on one hand
Tilt head down as far as I can while bending my fingers down all the way
Turn head to the right as far as possible while bending my other hand back
Turn head left while bending my other hand down
Lean right while pulling on my elbow
Lean left while pulling on my other elbow
Pull one foot back to my hamstring while standing on the other
Pull the other foot back while standing on the first
Bend over and lay my hands on the ground
Sit down and bend my toes all the way back
Bend my toes all the way down
Pull my feet together towards me with my elbows resting on my thighs (butterfly stretch)
Cross one leg over the other and turn in the opposite direction as far as I can
Cross the other leg and turn the opposite direction
Stand up and brace one arm against a doorframe, turning against it
Reverse and twist against the other arm
Lace my fingers together and push my hands out in front of me and down a bit, as if I was doing a bench press, making sure to involve my lats
Keep my fingers laced and raise my hands behind my head, straight up and then back as far as I can
thanks good stuff really helpful
Before I lift I try and stick to DROM with a little stretching:
http://www.T-Nation.com/readArticle.do?id=1778726
…pre workout I usually only do the levatator scapulae stretch, samson stretch, and a calf stretch if I am doing cleans.
http://ericcressey.blogspot.com/2007/12/simple-shoulder-fix.html
Here are some other articles on stretching I have found that have some example stretches:
The Lazy Man’s Guide to Stretching
http://www.T-Nation.com/readArticle.do?id=459743
Hardcore Stretching Part II
http://www.T-Nation.com/readArticle.do?id=640906
Just remember to warm up BEFORE you stretch if and when you stretch. Cold stretching is not particularly good for your muscles. Brad Appleton | CMCrossroads