Flexibility Routine

[Lobo]

My current flexibility is average or slightly below average, with the exception of my hamstrings which are pathetically short and inflexible; I guess this is because I've never made any effort to improve or maintain it other than a few arbitrary stretches before and after cardio/resistance/MMA training.

Right now I'm on a complete layoff for various reasons that I can't be bothered to go into (I could be training if I really wanted to, but I can't be fucked) but once I've got things sorted I plan to be doing three resistance sessions and three cardiovascular sessions per week on alternating days with one complete rest day per week (I'll ramp up the frequency to this gradually obviously, rather than just jump straight into it).

So basically I could use some rough recommendations on what it is I should be doing in order to increase my flexibility as quickly and efficiently as possible.

A) Should I squeeze in some dedicated warm-up and stretching sessions, or should I just perform them after my other workouts, or is proper preparatory and compensatory stretching enough to significantly improve flexibility on its own?

B) I could look this up in a textbook or Google, but to refresh my memory what is the optimum amount of time to hold each stretch (preparatory/compensatory/developmental)?

C) Same as above: what kind of stretches should I be doing again? It's dynamic during a warm-up, passive/static during cool-downs, and ideally PNF for developing greater flexibility, right?

D) Gimme a set of stretches I should be doing, so I'm using the most effective exercises and not fucking about with weird, pointless or hazardous ones. Oh, and ones I can do without assistance from a partner or specialised equipment (I'm guessing this will rule out a lot of PNF ones unfortunately).

Edit: Contraindications: A bunch of my vertebrae are fused together - I forget which ones exactly, so it's pointless to bother with lower back stretches.

[Lobo]

You worthless cunts.

[notregan]

Have you not been paying attention all these years?

Check out the main page in the flexibility section.

[Antihero]

Try flex mutant's program. Try doing the stretches after your workouts/5-7 times a week.

If your not involved in any sort of activities that require dynamic flexibility than I would suggest warming up with some light reps and some mobility drills. If you want to throw some dynamic stretches in before your workout sessions just pick some from the juji's handy guide.

Links:
flex mutant (http://www.box.net/public/8itzvapnes)

Mobility
get your rear in gear (http://www.t-nation.com/findArticle.do?article=04-053-training)

Joint stretches (http://www.box.net/public/qvvsiqn18c)

warm-up manifesto part I (http://www.t-nation.com/findArticle.do?article=05-176-training)


part II (http://www.t-nation.com/findArticle.do?article=05-177-training)

Improving your dynamic flexiblity with only three stretches (http://www.stadion.com/column_stretch5.html)

[Lobo]

Have you not been paying attention all these years?
I certainly have not, miss.

[Gusch]

My current flexibility is average or slightly below average, with the exception of my hamstrings which are pathetically short and inflexible; I guess this is because I've never made any effort to improve or maintain it other than a few arbitrary stretches before and after cardio/resistance/MMA training.

Right now I'm on a complete layoff for various reasons that I can't be bothered to go into (I could be training if I really wanted to, but I can't be fucked) but once I've got things sorted I plan to be doing three resistance sessions and three cardiovascular sessions per week on alternating days with one complete rest day per week (I'll ramp up the frequency to this gradually obviously, rather than just jump straight into it).

So basically I could use some rough recommendations on what it is I should be doing in order to increase my flexibility as quickly and efficiently as possible.

A) Should I squeeze in some dedicated warm-up and stretching sessions, or should I just perform them after my other workouts, or is proper preparatory and compensatory stretching enough to significantly improve flexibility on its own?

B) I could look this up in a textbook or Google, but to refresh my memory what is the optimum amount of time to hold each stretch (preparatory/compensatory/developmental)?

C) Same as above: what kind of stretches should I be doing again? It's dynamic during a warm-up, passive/static during cool-downs, and ideally PNF for developing greater flexibility, right?

D) Gimme a set of stretches I should be doing, so I'm using the most effective exercises and not fucking about with weird, pointless or hazardous ones. Oh, and ones I can do without assistance from a partner or specialised equipment (I'm guessing this will rule out a lot of PNF ones unfortunately).

Edit: Contraindications: A bunch of my vertebrae are fused together - I forget which ones exactly, so it's pointless to bother with lower back stretches.

A) Stretching in order to gain flexibility after resistance training is detrimental due to micro traumata in your muscles.

B) The optimum amount of time seems to be 30 seconds at near maximum range of motion. It's supposed to be more effective to stretch for 30 seconds 6 times than to hold a stretch for 3 minutes. Can't be bothered to search for the reference here though.

C) Yes. Dynamic stretches are generally enough for a warm up. PNF or other isometric stretching methods are not to be done on a daily basis, as you most likely know.

D) http://www.drillsandskills.com/stretching/Straddle -> there is a listing of some effective stretches.

[wynnema]

A) Stretching in order to gain flexibility after resistance training is detrimental due to micro traumata in your muscles.

that is completely wrong. stretching to increase flexilbity is best done after resistance training because your muscles will be thoroughly warmed up. For isometric stretching it is also best done at this time because your muscles are tired and it will be easier to generate enough tension to trigger the muscles to relax and hence increase the stretch further.

[Shadow_Warrior]

A) Stretching in order to gain flexibility after resistance training is detrimental due to micro traumata in your muscles.

Yes, I agree with the above poster. That's complete bullshit. After gym sessions is definately THE best time to stretch if you just have the durance for it to do it properly. Not only that, but it also increases your muscle recovery.

Wynnemma might be right about the isometrics, but personally I prefer to do them completely fresh so I can generate maximal tension to improve strenght. Maximal tension = more strenght. More strenght = more ROM.

[J.B. II]

branletching whenever and wherever ftw, branleh.

[Paul]

branletching whenever and wherever ftw, branleh.



It's old.

[Gusch]

that is completely wrong. stretching to increase flexilbity is best done after resistance training because your muscles will be thoroughly warmed up. For isometric stretching it is also best done at this time because your muscles are tired and it will be easier to generate enough tension to trigger the muscles to relax and hence increase the stretch further.

PNF or other isometrics? Yes, it's strength training anyway.
But passive-static stretching? Detrimental.

[wynnema]

PNF or other isometrics? Yes, it's strength training anyway.
But passive-static stretching? Detrimental.

sorry I cant agree. stertching when fully warmed is the best time irrelevant of what type of stretching - it could never really be considered detrimental unless you have maybe pulled something. it is also (passive) great as part of a cool down.