Minimalist stretching routine

[-Envy-]

Hello guys.

My flexibility progress has sucked. Every time I try to increase it, I get fed up and quit. I think it's because I've been designing really long stretching routines that include different stretches for every muscle goup. I've decided now to take the same principals that I use in weight lifting, and apply it to stretching. That means bigger compound muscle stretches, and less isolation.

So far I know I'm going to do front and side splits, but what are some other "big" stretches that include muscles that aren't stretched by these ones?

Another question I have is if training static stretches only four days a week would be as beneficial as doing it every day. Could I see good results?

[Skippy]

STOP BEING LAZY. THATS PROBABLY THE BEST STRETCHING ROUTINE.

Blah, actually I've been getting great results off just 3 sets of 10, outside crescents, front kicks and sidekicks, then I do sidesplits stretch for about a minute and then butterfly stretch for a minute. Whole thing takes like 5 minutes if you don't beat around the bush and bam, does me fine, I've been getting good results from it. I stretch about 3 times a week, I'm always sore the day after haha, so although I imagine I'd get better results if I kept stretching, I just don't want to stretch if I'm sore.

[-Envy-]

STOP BEING LAZY. THATS PROBABLY THE BEST STRETCHING ROUTINE.

True. This is why I am making a short routine that I know that I will actually follow. I have already been doing dynamics in the morning. I just need some good examples of a few compound muscle stretches.

[Origional]

In most cases, you have to be ultra flexible to do the compound stretches.

[short gorilla]

Stretching is not weightlifting. There are no good "compound" stretches. By not stretching your whole body you are limiting yourself. You obviously have your mind made up about what is and isn't good stretching technique so why bother asking at all?

[anfeyd]

There used to be a fine lad, Flex Mutant, that posted a stretching routine that consisted of about 5 stretches to be held for a few minutes for a few sets (if I remember correctly), he swore by it and had amazing flexibility himself.

[Iceman17]

things to keep in mind its more important to take it slow and make sure you get every muscle group
you should (in my experience any way )start with your uper back and work your way down
the most important groups to remember are
the lower back
the hips
the hip flexor (in between the groin and hip)
the groin
and the hamstring

[Ishimaru]

things to keep in mind its more important to take it slow and make sure you get every muscle group
you should (in my experience any way )start with your uper back and work your way down
the most important groups to remember are
the lower back
the hips
the hip flexor (in between the groin and hip)
the groin
and the hamstring

Which stretches are there for lower and upper back? :eh:

[Kellen_battles]

I have always wondered, how do you hold kicks in the air or work on reaching that point. I have nice kicks that are rather high, my only problem is that I cant hold them that high. After unleashing the kick, my leg instantly retracts back into position making me unable to re-kick. Because of this I cant perform multi kicks. Can anyone help me?

[Kellen_battles]

Work at them, I have good flexibility and I am a tall guy. I started out as a fat inflexible blob yet I molded myself through training. Just keep at it and you will get it.

[Mischaverheul]

Blah, actually I've been getting great results off just 3 sets of 10, outside crescents, front kicks and sidekicks, then I do sidesplits stretch for about a minute and then butterfly stretch for a minute. Whole thing takes like 5 minutes

im new to "trying" to develop dynamic flexibility and my biggest question is how long should i wait between sets before starting with the new set/new exercise?

1minute? or 2/3minutes? oh and so far im most likely doing all the lower body thingies(with trunk in between) from the flexibility page which takes about ~50minutes i guess? my legs/muscles do not hurt atm.. can i continue doing this as long as i dont feel any pain after the workout or the day after?

need to get rid of those bent legged kicks: P

[anfeyd]

You shouldn't need any rest unless you are morbidly obese. A good dynamic stretching of the whole body takes me about 10 minutes if that.

[Graber]

Man i stretch for 2 hours for Front Split. But i guess 5 min is ok and 5 secs is even better. Dont be lazy stretch for 5 min!

[Ashtar]

OP Envy: Luffy wouldn't give up. He would eat meat, be mega flexible and strong and kick ass (and then jam it into Nami's vagoo)
I have always wondered, how do you hold kicks in the air or work on reaching that point. I have nice kicks that are rather high, my only problem is that I cant hold them that high. After unleashing the kick, my leg instantly retracts back into position making me unable to re-kick. Because of this I cant perform multi kicks. Can anyone help me?

Look up 'static-active stretching'. Basically, you hold it as high as you can, and repeat.

Also, in addition to that, you could try halting the extra momentum you're using a bit early, just so that you go a bit higher than you can hold, and try to slow it down from dropping.

[Kitosho]

Man i stretch for 2 hours for Front Split. But i guess 5 min is ok and 5 secs is even better. Dont be lazy stretch for 5 min!




FUCK YOU, GRABER

[TKD_Andy]

minimal stretching = minimal results.

[shengoikee]

plus comme minimal brain = minimal intelligence

[TKD_Andy]

if i wasnt so lazy i'd find that picture of the two birds, but one has its head virtually upside down that says "retards, we all know one"

[Caveman]

minimal stretching = minimal results.

This, but then again, minimal stretching/results > no stretching/results, so at least doing a small routine is better than planning a big one but only doing it once a month because you can't be bothered/get bored.

[TKD_Andy]

This, but then again, minimal stretching/results > no stretching/results, so at least doing a small routine is better than planning a big one but only doing it once a month because you can't be bothered/get bored.

your point being?

theres minimal stretching and theres effective stretching, dont confuse the two.

doing five minutes of one type of stretch a day for a year will produce less of an increase in flex than 2 minutes of another done every day.

[Ashtar]

Stretching once a month will do shit. Er... I misread though, you have a point, daily stretching for a short period of time if better than a monthly 1 period of time. Within reason though. If you only stretch 5 seconds a day, you might actually be better off stretching 150 seconds once a month if it actually meant pushing yourself.