Stretching - do you?

[MichH]

OK, so I seem to get much more motivated to train correctly 2 weeks before an event

 

I've started stretching every second day or so. Who stretches and who doesn't? What muscles do you stretch and how?

 

I'm stretching the 2 muscles/ tendons in my calves with lunges (straight leg and bent knee, lean against wall), I'm stretching quads (knee on bed, pull ankle behind back), and I'm stretching hamstrings (lie on floor lift leg to perpendicular to floor, isometric stretch with hubbie providing resistance).

 

What else should I stretch?

[shade]

you left out the most important..  Glutes ! 

[Icarus]

I do a whole bunch of stretches - main focus is obviously on the legs, but also the glutes, back (very important for core flexibility), shoulders etc.

A lot of my stretches are yoga based and as you could imagine, difficult to describe!  I got this "routine" from the cyclo-core/zen DVDs. Works well

[BikeMax]

An interesting article here about stretching;

 

http://faculty.washington.edu/crowther/Misc/RBC/stretch.shtml

 

 

[pastapouch]

I do, 10 minutes into a run I'll stop and stretch for a few minutes, only my legs at that stage. Then while watching TV. I stretch everything(well almost). I hold it 3 seconds, and repeat 10 times.

For MTBing you should stretch everything , arms, lower and upper back, shoulders , chest

[Spinnekop]

MichH. 

Do yourself a favour and go talk to a knowledgeble person i.e biokenetist at your local gym. 

They will be able to give you some good stretches.

 

The stretching I do weekly sorted out my knee problem. 

[Paulm]

Hi, I am from a track athletics background, the basics is the same.

Stretch all muscles, concentrate on those relevant to the sport e.g. your legs and lower back in this regard. Try and be warm before you stretch, thus a short run before you stretch and a decent stretch once a training is completed.

Never "yank" the muscles being stretched, allways controlled. Stretch to where it starts to feel uncomfortable, hold for 5 to 10 seconds and try to go further for a short while. This will lengthen the muscle but not tear.

Everybody will have their own techniques, standing against a wall stretching the calves, standing upright with legs together and bend over touching the ground keeping legs straight, the common hurdle position sitting on the ground on leg straight forward and the other bent fully at the knee with the angle between legs 90 degrees, lean forward stretching on the straight leg and then alternate with the other leg. Standing upright, legs apart leaning sideways, bending the knee on the side whereto you are leaning. For backside there are only a few techniques, lying flat on the floor, raise your legs completely to the point where your toes touch the floor on the other side of your head, bit of a dificult one.

 

There are numerous techniques, physios usually think up new ones, based on the specific injury.

You will find stretching will reduce injuries, improve speed and definitely the ability to work.

Paul

 

[Marius]

I don't know about Stretching but I spend a fair amount of time in front of the mirror flexing my mossels, does that count???

[Velouria]

Not as much as I should

[Velouria]

Just read the link from BikeMax - and now I don't feel so bad!!

[Lilo]

I'm a bit lazy to stretch, but the results is mind blowing!! So now I stretch before and after each ride and it take just a few minutes!!

[Mudsimus]

No. Never.

[MintSauce]

.....results is mind blowing!!

 

 

How does it help?

 

I've been meaning to start stretching, but haven't gotten around to it

 

 

 

 

[SwissVan]

I don't know about Stretching but I spend a fair amount of time in front of the mirror flexing my mossels' date=' does that count???

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Hey stretching is important especially as you age or train a lot.

I always try and stretch the hamstrings, calves, gluts, lower back, hip flexors. <?:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" />

That being said I don?t believe stretching should be used as a warm up before or during training unless you feel a cramp coming on.

 

Rather stretch after the work out to try and maintain flexibility in the muscles influenced by the type of workout.

Stretching requires caution as you can do more harm than good (muscle strains).

 

A pity cause stretching takes up so much time....

[Christie]

An interesting article here about stretching;

http://faculty.washington.edu/crowther/Misc/RBC/stretch.shtml

 

It seems that few people have read the this article. It says that the advantages of general stretching is probably so small for endurance athletes that you may as well not do it. The author also points to some research done on runners showing that  inflexible runners used less energy than flexible ones. 

[Lilo]

Ur legs aren't as stiff and some how the repair prosess is a lot faster. You know that feeling after a hard excersic..your legs get stiff and sore... well, when you stretch, its not that bad and if u keep on stretching the part thats sore, it relaxes and doesnt bother u anymore! And u will be perfect for tomorrows ride!