dynamic stretching

[jmsdg7]

for those who do dynamic stretches like right when they wake up i just want to hear which ones you do and how many times you them(i want to establish a routine of doing it but i dont know how much is too much)

also when doing isometric streches when you relax into your full range of motion how long is good to hold it there before coming up?????

thanks for all who comment:juji:

[Ewasiuk]

Dynamic stretches shouldn't be overdone. 10-20 reps each stretch on each leg is enough to keep the soreness down the next day. For isometric stretching, once I'm at my desired full ROM, I usually hold it for 30-60 seconds. Here's what I do:

1. Static stretch for 30 seconds
2. Bring up the stretch(for example if doing the splits I go a little higher) and flex for 10 seconds
3. Go down further and stretch for 30 seconds
4. Same as 2 but flex and hold for 20 seconds
5. Same as 3
6. Same as 2 and 4 but flexing and holding for 30 seconds
7. Hold my maximum ROM for 30 seconds and ease out of the stretch

[tsuchinoko]

yeah just remember to not overkill dynamic stretches, i recommend getting splits then working on static holds and then dynamic. worked best for me...

[Papa Lazarou]

Hahaha, same question again.

Sets of roughly 12 reps. As many sets as it takes to painlessly reach your maximum for that session. It may take between about 1 and 4 sets to get there, depending on your flexibility and other factors.

Do stretches for the movements in which you wish to gain range, or for those muscles you in which you wish to gain extensibility.

OKAY?

[TKD_Andy]

yeah just remember to not overkill dynamic stretches, i recommend getting splits then working on static holds and then dynamic. worked best for me...

thats a very counterproductive way of stretching.

Dynamic stretches can be done any time, and will not do any harm to your muscles or your static stretching routine (unless you somehow manage to do them spectacularly badly). They dramatically decrease warmup times for the muscles, meaning you can get 100% from static stretches when you warm up with dynamics, rather than trying to static stretch cold (which does fuck all for so many reasons).

also static holds should be treated separately, they arent a stretching exercise, they're a strength exercise. The same can be said of slow kicks etc.



Sets of roughly 12 reps. As many sets as it takes to painlessly reach your maximum for that session. It may take between about 1 and 4 sets to get there, depending on your flexibility and other factors.



if you do dynamic stretches every morning, after a month you'll be able to reach your max dynamic flex within 5-8 reps. Do not be tempted to try and swing the leg harder to push the leg further without due consideration; ballistic stretches are easy to do but offer no benefit.

[Bozzy]

So andy, you would personally recommend:
12reps? 3-4sets?
Both legs, various lifts (front side back)

THENNN

go onto your static stretches afterwards when your fully warmed up?


It may seem stupid and an obvious question I would just like an answer really haha.
Cause I've been training my flexiblilty for a month or two now with not may gains, I never really do dynamic I always just do static and some PNF when I can. I'm guessing this is why I'm not getting better.

[TKD_Andy]

So andy, you would personally recommend:
12reps? 3-4sets?
Both legs, various lifts (front side back)

THENNN

go onto your static stretches afterwards when your fully warmed up?


Correct! 10-12 reps (alternating legs when doing then, i.e left, right, left etc) is the best way. Then you'll have some blood pumping and warmer muscles, then you can move onto static stretches.


It may seem stupid and an obvious question I would just like an answer really haha.
Cause I've been training my flexiblilty for a month or two now with not may gains, I never really do dynamic I always just do static and some PNF when I can. I'm guessing this is why I'm not getting better.

think of dynamic stretching as a prerequisite to other kinds, using it whenever you feel its necessary.

[Bozzy]

think of dynamic stretching as a prerequisite to other kinds, using it whenever you feel its necessary.

Great way to think about it, thanks man

[Ewasiuk]

Correct! 10-12 reps (alternating legs when doing then, i.e left, right, left etc) is the best way. Then you'll have some blood pumping and warmer muscles, then you can move onto static stretches.



think of dynamic stretching as a prerequisite to other kinds, using it whenever you feel its necessary.

I do 4x5 each leg. 5 low(pulling back toes to get a behind the knee stretch), 5 medium, 5 high, and 5 highest. Is that okay too because it seems to give me a really good stretch with not so much soreness the next day.

[Bozzy]

TKD_ANDY + Ewasiuk

I encorperated both of your techniques and found a massive improvement, I'd like to thanks you both alot.
Maybe now I will progress, I just hope I'm not to sore from this tomorrow :)

[Papa Lazarou]

No need to do a certain number per height. Just do them so that you feel a certain level of stretch, and you should be able to go a bit higher each rep (for pretty much the same sensation).

Do as many sets as it takes to reach your painless maximum and no more. There's no point doing 2 or 3 sets if you're already at your maximum height for your current stage of training. Dynamic stretching is (I believe) largely a neurological thing rather than a structural thing after all.

[Ashtar]

I've been wondering about using dynamic stretches to warm up for static stretches...

In dynamic stretches, it gets harder the more your raise your leg (up until 90 degrees anyway) but usually, due to muscle tension or overactive insufficiency or whatnot, the muscles tend to work harder and get exhausted faster the more you raise your leg, and as that happens, the working muscle is shortening because it is a concentric movement. Due to this, the fibres that work hardest are those that work in the shortened position...

But in static stretching (isometric, PNF, etc), the fibres that need warming up the most are those which engage when the muscle group is in a lengthened position. This is why using a full range of motion is always emphasized in guides about them, as opposed to simply piling on weight in exercises with a limited range of motion. As in, doing a full bodyweight squat is more beneficial for the adductor fibres used in splits than doing a 1/4 squat and so forth.

So due to that... even though dynamic stretches will warm up the general limb, are they getting blood supply to those critical fibres that need to be active during static stretching?

Oddly enough, although you definately want to avoid using so much force that you'd tear the muscle... if you had just enough momentum that the muscle being stretched needed to tense a bit to decelerate your limb (as opposed to just gravity) and you did things like actively pulling back a dynamic stretch, I think that would engage those fibres in the stretched position. Doing that responsibly (rather than just lopping force on them and tearing them) would help to warm them up better than just doing dynamic-active-raises where gravity alone stops them. Similarly, static-active stretches suffer from a similar problem (more so).

[Graber]

Man can u tell me how to get a ssix pack abs? I mean the diet hmm i dont know...

[TKD_Andy]

shut the fuck up graber, nobody cares about you.

[Ewasiuk]

Man can u tell me how to get a ssix pack abs? I mean the diet hmm i dont know...

1000 push ups a day.

[Graber]

shut the fuck up graber, nobody cares about you.

Blow it out your ass. U are just being jealous.

[Hez]

I'm not entirely sure why I unbanned Graber but hopefully he'll justify my actions with something good in the next few days :good:

[Hez]

Regarding dynamic stretching;

I stopped dynamic stretching recently because I feel my hip click pretty badly during any lift of my left leg except back (i.e. front, side and crescents both ways), and it didn't feel too good.

I've started stretching my hips a lot more statically (as this doesn't pop them like dynamic stretches do) and it seems to be vaguely improving.

Question is, do you think continuing to do left leg lifts will create any long lasting problems with the hip/delay it's recovery, or will it likely go away in the same period of time as if I refrained from dynamic stretching (assuming I continue my static hip stretches of course)?

[TKD_Andy]

it shouldnt do any damage tbh, if a muscle is injured or a joint is injured then any kind of movement is going to make it worse, but my hips crack 3 times per leg on each raise 90% of the time, and its something that is painful at first but does get better. And by better i mean painless but still noisy.

with regards safety/results ratio, dynamic stretches are far better than static stretches.

[simba_25]

Question is, do you think continuing to do left leg lifts will create any long lasting problems with the hip/delay it's recovery, or will it likely go away in the same period of time as if I refrained from dynamic stretching (assuming I continue my static hip stretches of course)?

Dynamic stretching is using the active ROM for that joint, which encourages collagen fibres to be laid down in the direction its supposed to be in during healing. Collagen which isn't laid down correctly cause scar tissue, which can be got rid of but its a pain to do.

[Ashtar]

It hurts to break up scar tissue, I know this because when I got a needle, it scarred over where it was, and when they shoved it in again a week later it hurt more.

[Pot]

Awwwwww i h8 streaching!

[Ashtar]

I like comfortable stretching like a cat, but pushing the limits gets uncomfortable, while aqt the same time it also feels rewarding.