I don't really stretch much. I usually do some before just out of habit. I always do some dynamic strectching on big lifts...
Never after cause well, I'm pooped.
Never after cause well, I'm pooped.
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Stretching poll
- Thread starter Karky
- Start date
does anybody have an article that tells you how to stretch every muscle?
This is a not bad one
TESTOSTERONE NATION | World's Largest Bodybuilding and Weight Loss Underground Nation
TESTOSTERONE NATION | World's Largest Bodybuilding and Weight Loss Underground Nation
does anybody have an article that tells you how to stretch every muscle?
Stretching and Flexibility
Common Orthopedic Inflexibilities
There are several stretches in their that aren't primarily meant for the muscles he specifies. We also leaves a good many important ones out.
Stetching
Stretch before and after. Before to get your muscles prepared for the demands it is about have placed on them and to prevent injury. After to improve extensibility and help with soreness.
I have negelcted my stretching and lift pretty heavy. Becasue of that my R. IT Band has become VERY tight and has lost full ROM(range of motion). I started stretching again and it has already improved my ROM and is less tight. Goes to show stretching is good for you no matter whjat level you are.
Stretch before and after. Before to get your muscles prepared for the demands it is about have placed on them and to prevent injury. After to improve extensibility and help with soreness.
I have negelcted my stretching and lift pretty heavy. Becasue of that my R. IT Band has become VERY tight and has lost full ROM(range of motion). I started stretching again and it has already improved my ROM and is less tight. Goes to show stretching is good for you no matter whjat level you are.
exercising on muscle soreness and risk of injury: systematic review
Rob D Herbert, senior lecturer, Michael Gabriel, physiotherapist.
School of Physiotherapy, University of Sydney, PO Box 170, Lidcombe, New South Wales 1825, Australia
Correspondence to: R D Herbert R.Herbert@fhs.usyd.edu.au
Abstract
Top
Abstract
Introduction
Methods
Results
Discussion
References
Objective: To determine the effects of stretching before and after exercising on muscle soreness after exercise, risk of injury, and athletic performance.
Method: Systematic review.
Data sources: Randomised or quasi-randomised studies identified by searching Medline, Embase, CINAHL, SPORTDiscus, and PEDro, and by recursive checking of bibliographies.
Main outcome measures: Muscle soreness, incidence of injury, athletic performance.
Results: Five studies, all of moderate quality, reported sufficient data on the effects of stretching on muscle soreness to be included in the analysis. Outcomes seemed homogeneous. Stretching produced small and statistically non-significant reductions in muscle soreness. The pooled estimate of reduction in muscle soreness 24 hours after exercising was only 0.9 mm on a 100 mm scale (95% confidence interval 2.6 mm to 4.4 mm). Data from two studies on army recruits in military training show that muscle stretching before exercising does not produce useful reductions in injury risk (pooled hazard ratio 0.95, 0.78 to 1.16).
Conclusions: Stretching before or after exercising does not confer protection from muscle soreness. Stretching before exercising does not seem to confer a practically useful reduction in the risk of injury, but the generality of this finding needs testing. Insufficient research has been done with which to determine the effects of stretching on sporting performance.
Rob D Herbert, senior lecturer, Michael Gabriel, physiotherapist.
School of Physiotherapy, University of Sydney, PO Box 170, Lidcombe, New South Wales 1825, Australia
Correspondence to: R D Herbert R.Herbert@fhs.usyd.edu.au
Abstract
Top
Abstract
Introduction
Methods
Results
Discussion
References
Objective: To determine the effects of stretching before and after exercising on muscle soreness after exercise, risk of injury, and athletic performance.
Method: Systematic review.
Data sources: Randomised or quasi-randomised studies identified by searching Medline, Embase, CINAHL, SPORTDiscus, and PEDro, and by recursive checking of bibliographies.
Main outcome measures: Muscle soreness, incidence of injury, athletic performance.
Results: Five studies, all of moderate quality, reported sufficient data on the effects of stretching on muscle soreness to be included in the analysis. Outcomes seemed homogeneous. Stretching produced small and statistically non-significant reductions in muscle soreness. The pooled estimate of reduction in muscle soreness 24 hours after exercising was only 0.9 mm on a 100 mm scale (95% confidence interval 2.6 mm to 4.4 mm). Data from two studies on army recruits in military training show that muscle stretching before exercising does not produce useful reductions in injury risk (pooled hazard ratio 0.95, 0.78 to 1.16).
Conclusions: Stretching before or after exercising does not confer protection from muscle soreness. Stretching before exercising does not seem to confer a practically useful reduction in the risk of injury, but the generality of this finding needs testing. Insufficient research has been done with which to determine the effects of stretching on sporting performance.
J Strength Cond Res. 2008 Jan;22(1):226-9.
The impact of different warm-up protocols on vertical jump performance in male
collegiate athletes.
Holt BW, Lambourne K.
Strength and Conditioning Athletic Department, University of Evansville,
Evansville, Indiana, USA. bh110@evansville.edu
The purpose of this study was to compare the impact of different types of warm-up
on countermovement vertical jump (VJ) performance. Sixty-four male Division I
collegiate football players completed a pretest for VJ height. The participants
were then randomly assigned to a warm-up only condition, a warm-up plus static
stretching condition, a warm-up plus dynamic stretching condition, or a warm-up
plus dynamic flexibility condition. VJ performance was tested immediately after
the completion of the warm-up. The results showed that there was a significant
difference (P < .05) in VJ performance between the warm-up groups. Posttest jump
performance improved in all groups; however, the mean for the static stretching
group was significantly lower than the means for the other 3 groups. The static
stretching negated the benefits gained from a general warm-up when performed
immediately before a VJ test.
J Sci Med Sport. 2007 Dec;10(6):403-10.
Warm-up or stretch as preparation for sprint performance?
Stewart M, Adams R, Alonso A, Van Koesveld B, Campbell S.
Warm-up and stretching are widely used as techniques in preparation for intense physical activity, yet there is little information available to compare their effectiveness in relation to athletic performance. Fourteen elite Under-19 year old rugby league footballers undertook each of four preparation protocols (no preparation, stretching only, warm-up only, warm-up and stretching) in four successive testing sessions. Protocols were randomly allocated to players in a counterbalanced design so that each type of preparation occurred equally on each day of testing. During each session, athletes performed three solo sprint trials at maximum speed. Sprints were of 40-m distance and were electronically timed with wind speed and direction recorded. Preparation involving warm-up resulted in significantly faster sprint times compared to preparations having no warm-up, with a diminishing effect over the three trials. On the first trial, warm-up resulted in a mean advantage of 0.97 m over 40 m. Stretching resulted in a mean disadvantage of 0.18 m on the first trial, and no significant effect overall despite significant wind assistance. Warm-up was effective at improving immediate sprint performance, whereas an equivalent duration of lower limb stretching had no effect.
The impact of different warm-up protocols on vertical jump performance in male
collegiate athletes.
Holt BW, Lambourne K.
Strength and Conditioning Athletic Department, University of Evansville,
Evansville, Indiana, USA. bh110@evansville.edu
The purpose of this study was to compare the impact of different types of warm-up
on countermovement vertical jump (VJ) performance. Sixty-four male Division I
collegiate football players completed a pretest for VJ height. The participants
were then randomly assigned to a warm-up only condition, a warm-up plus static
stretching condition, a warm-up plus dynamic stretching condition, or a warm-up
plus dynamic flexibility condition. VJ performance was tested immediately after
the completion of the warm-up. The results showed that there was a significant
difference (P < .05) in VJ performance between the warm-up groups. Posttest jump
performance improved in all groups; however, the mean for the static stretching
group was significantly lower than the means for the other 3 groups. The static
stretching negated the benefits gained from a general warm-up when performed
immediately before a VJ test.
J Sci Med Sport. 2007 Dec;10(6):403-10.
Warm-up or stretch as preparation for sprint performance?
Stewart M, Adams R, Alonso A, Van Koesveld B, Campbell S.
Warm-up and stretching are widely used as techniques in preparation for intense physical activity, yet there is little information available to compare their effectiveness in relation to athletic performance. Fourteen elite Under-19 year old rugby league footballers undertook each of four preparation protocols (no preparation, stretching only, warm-up only, warm-up and stretching) in four successive testing sessions. Protocols were randomly allocated to players in a counterbalanced design so that each type of preparation occurred equally on each day of testing. During each session, athletes performed three solo sprint trials at maximum speed. Sprints were of 40-m distance and were electronically timed with wind speed and direction recorded. Preparation involving warm-up resulted in significantly faster sprint times compared to preparations having no warm-up, with a diminishing effect over the three trials. On the first trial, warm-up resulted in a mean advantage of 0.97 m over 40 m. Stretching resulted in a mean disadvantage of 0.18 m on the first trial, and no significant effect overall despite significant wind assistance. Warm-up was effective at improving immediate sprint performance, whereas an equivalent duration of lower limb stretching had no effect.
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