Ways to improve flexibility?

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Dutes

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Hey there, at the current stage of my training program I'm doing weight training 3 times a week (currently in a hypertrophy phase). I know I need to stretch at the end of my workout but I never seem to muster the energy after all my exercises to do it, I just want to get out of there.
I'm looking at ways I can do my flexibility work and stretching on my 'off' days (ie. tuesday, thursday and Saturday). I row on the Tuesday morning, and probably will on Saturday's as well and will probably swim on Thursdays, after these sessions, while the muscles are still warm, would that be an appropriate time to stretch?
I really need to improve my flexibility but unfortunately don't have access to any free/cheap yoga or pilates classes anywhere near where I live. Are there some specific stretching exercises I can do on these 'off' days to help me improve my all over flexiblity?

My biggest problem area is my hamstrings which really need improved flexibility to help with my rowing. As I do squats and either deadlifts or leg press every weights session I'm conscious of not wanting to have my hamstrings too tight and cause an injury while doing these lifts.

Thanks in advance
 
You sound exactly like me about a month or two ago. I've been training (weights and cardio) for 6 years now and have never stretched. Never. I'm also in the hypertrophy/max strength phase). Let me tell you that it makes a WORLD of difference if you stretch at least after your workout. I have to stretch BEFORE my sprint routine and AFTER though.

Get yourself a foam roll (with CD included) 6' x 36" and that's basically all you need if you even need that. Stretching improves muscle imbalances and the range of motion in your joints.

If you stretch out your imbalances everyday and only stretch what body part you are working on that day... you will see a huge difference. I did. I'm never stiff anymore and I can lift much heavier weights.
 
Your like me with the hamstring situation. I think mine are too tight, thus lower back rounds when i squat.

Just remember, static stretching is not the only and not always the best way to stretch. Dynamic stretches will help flexibility a lot.
 
BigTomW said:
Your like me with the hamstring situation. I think mine are too tight, thus lower back rounds when i squat.

Just remember, static stretching is not the only and not always the best way to stretch. Dynamic stretches will help flexibility a lot.
Click to expand...

I always thought that Dynamic stretches are good for pre-workout stretching. The reason why I suggested foam roll or static stretching is because if he feels that he doesn't have the time to stretch TWICE a day (like I do) at least get in ONCE a day post workout. Hey, I could be wrong though.
 
Was in your same boat but fortunately my gym got free yoga classes (24 hour fitness). Nowadays, I am fairly flexible. Yoga worked for me but since there is no classes near you, try watching some video and reading some books about it...
 
tic said:
Was in your same boat but fortunately my gym got free yoga classes (24 hour fitness). Nowadays, I am fairly flexible. Yoga worked for me but since there is no classes near you, try watching some video and reading some books about it...
Click to expand...

Just wanted to second this, I have almost no patience for stretching if left to my own devices, but I love yoga - especially my local power yoga classes. She incorporates lots of long holdings of hard poses, crunches, really gets us sweating as well as stretching. I got noticeable results pretty fast. Just to give you an idea, I've only been doing yoga since the end of October; when I started, in a seated forward fold my fingertips were a good five inches away from my toes. Now I can grab on to my feet from the sides and hold on to them :D After warming up the muscles a little of course.
 
Personally have always LOVED the static stretching and Yoga. I have *always* been really flexible. I'm sure some of it is genes, but I think a lot has to do with the fact I have done Yoga and static stretching for years.

There are a few places on the web with great yoga vids, and even the tube (if you have cable).

Now that we got our gym together, we got another DVR so I can tape some of the exercise shows to throw in something different every now and then when I'm working out.
 
Thanks for all the advice everyone, there is a pilates class on a Thursday morning nearby I might try and check out, unfortunately the time isn't great (8:30-9:30 and I start work at 9) but I'll try and figure something out. Otherwise I'll just have to make sure I do stretching at the end of the session.

Thanks guys
 
Same boat as you also, as others have stated, one word, yoga. Pilates does not aid flexibility as much, it's more core/ab strength focused. If you don''t have local classes, one option is on-line classes at yogatoday.com.
 
Dutes,

As an athlete, especially someone in your condition, would benefit mostly from DYNAMIC flexibility exercises. For a rower, there are TONS of different drills that are utilized to increase flexibility without having to worry about WHEN to do the stretching and HOW LONG you should do the stretching. Inchworms are a great example of improving hamstring flexibility dynamically while also increasing core strength and shoulder proprioception.

Even kicking a leg straight out in front of you (atleast up to your shoulders, like a punter) will increase lower extremity flexibility.
 
valueable instructions

Value able instruction from all the post and thanks to all of them who post and help such a way i am new but really having great things to know. I am really lucky to find such people like all of you.
 
Both static and dynamic stretching is highly recommended following a workout's cool-down.

Also, recent research points to improved flexibility in resistance training participants who complete their lifts utilizing target muscles' full range of motion, so ensure that you are paying particularly close attention to your form.
 
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