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stretching

P

Pulse_zone

Guest
in my travels i have come across different techniques for stretching and now i'm a bit lost. How do I know which stretches to do? and for how long?

when you stretch It says before and after, but is it

Warm up
Stretch
Workout
Warm down
Stretch

thanks all
 
Stretching before workouts gets the joints and muscles loose, minimising injury.

Stretching after workouts loosens the muscles back up, because during weight lifting, the muscles contract. Stretching allows blood to flow through them properly again.


Stretching between sets can also be done, but this is only really needed if you want more flexibility.
 
stretch before and after your workout, (especially the worked muscles) normally stretching takes 5-10 mins

taken from http://ausbb.com/bodybuilding-training-discussions/216-stretching-exercises.html

Shoulders - Interlock your fingers and reach above your head. Your lower back should be flat or slightly arched inwards. You can perform this exercise sitting or standing.

Triceps - Place your left hand behind your head and reach as far down your back as possible. With your right hand grasp your left elbow and gently pull it behind the back of your head. You can perform this exercise sitting or standing. Repeat for the other arm.

Biceps - Extend both arms out so they are parallel to the floor. Turn your hands palm facing up and your elbows locked. Now, without moving your arm try to point your fingers to the ground. You should fell a pull in your biceps and forearms.

Chest - Clasp your hands behind your back. Gently straighten your elbows and raise your arms as high as comfortably possible. You can perform this exercise sitting or standing.

Calf Stretch - Stand 2-3 feet away from a wall. Put your hands against the wall at about shoulder level to support your weight . Lean in toward the wall by bending your elbows until you feel a stretch in the back of your calves . Keep your body erect, your knees straight, and your hips forward. DO NOT bend at the waist. Make sure your heels remain on the ground. Alternate foot position by turning the feet outward, stretching, then inward, and repeating the stretch. If you run a great deal, do this repeatedly throughout the day. To increase stretch, a book can be placed under the "ball" of the foot, letting the heels hang down.

Anterior Thigh - Stand with one arm holding onto a chair or wall . With the free hand, grasp the instep of the foot and pull the heel behind you toward your buttocks. KEEP YOUR KNEE BACK . Do not let it come forward. Note: You should be standing erect throughout the entire stretch. DO NOT LEAN FORWARD. If you can touch your heel to your buttocks, slightly extend your back while doing this exercise.

Inner Thigh - Sit on the floor. Place the soles of your feet together and bring them about two feet away from your body Place your hands on your knees and gently push downward toward the floor. SLOWLY bend forward, trying to touch your nose to your feet.

Posterior Thigh - Sit lengthwise along a table and place your right leg on the table. Rest your left leg on the floor or on a footstool . Lean forward over your right leg until you feel a stretch behind your knee and in your calf. Hold that position by grasping the right leg Repeat with the left leg. Note: Stretch the calves by pointing your toes upward and toward your chest.

Iliotibial Band and Lateral Thigh -Sit comfortably on the floor with your legs out in front. With your left leg straight, put your right foot flat on the ground on the opposite side of your left knee. Reach over your right leg with your left arm so that your elbow is on the outside of your right leg . Slowly turn your head and look over your right shoulder and, at the same time, turn your upper body toward the right ann. Keep your hips flat on the floor at all times. Repeat on the opposite side. Note: If you do not feel a stretch, bend your left knee, placing your left foot next to the right hip. The more you run, the more you need to do this stretch.

Groin - Stand with your feet about 2 meters apart, toes pointing forward. Gradually shift all your weight to your right leg by bending your right knee. Your left leg stays straight. Place both your hands on your right knee for support. You can increase the starting distance between your feet for a greater stretch.

Soleus - Stand next to a chair and place your left foot flat on the seat. Hold onto the chair for balance Keeping the left foot flat, lean over the chair until you feel a stretch in the back of the left calf

Lower back - Lying flat on your back place the sole of your right foot on your left thigh. Grasp your right knee with your left hand and gently roll it to the left. Try to get your knee as close to the floor as possible without your right shoulder leaving the floor.
 
Thanks for posting that huski, i havent been warming up properly by the looks of it.
 
[FONT=Arial, Verdana][FONT=Arial, Verdana]Warm Up/Cool Down Stretches[/FONT][/FONT] [FONT=Arial, Verdana] 1. GROIN -- Sitting with soles of feet together, grasp ankles and pull toward groin area. Place hands on inside and push knees out and down toward floor until you feel a stretch. Hold 10 seconds, relax and repeat 5 times.[/FONT]
[FONT=Arial, Verdana] 2. QUADRICEPS -- While standing bend knee and grasp ankle toward buttocks until you feel a stretch. Hold 10 seconds, relax, repeat 5 times. Alternate legs.[/FONT]
[FONT=Arial, Verdana] 3. HAMSTRING -- Sit with one leg straight, other leg bent with heel against upper part of inner thigh. Lean over straight leg and grasp lower leg, pulling chin to knee. Keep knee straight. Hold 10 seconds, relax and repeat 5 times. Alternate legs.[/FONT]
[FONT=Arial, Verdana] 4. CALF -- Stand facing a wall. Using hands for balance, lower hips by bending knees toward ground and wall until you feel a stretch in lower calf. Do not allow heels to come off the floor. Hold 10 seconds, relax, repeat 5 times.[/FONT]
[FONT=Arial, Verdana] 5. LOWER BACK -- Lie on back, knees bent. Raise one knee to chest, grasp with hands and pull in to chest. Hold till stretch is felt. Relax and repeat with opposite leg, then both legs together. [/FONT]
 
i have read in many articles that stretching is not necessarily required, and sometimes may hinder the participant even more? i donlt know how much merit is in these articles but in the same article it mentions that rather than doing static stretching, the participant should use kalisthetics (spelling) as their warm up before a working set.

has anyone else heard of this theory?
 
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