Warm-Up & Stretching

[tenpoundsleft]

Good
* Mobilization work (e.g. lunges)
Mobilize! Dynamic Joint Mobility Drills
* Warm up (e.g. low load or empty bar prework)
Injury Prevention, Warmup

Bad
* Stretching (static holds)
Quite a Stretch: Stretching Hype Debunked

Optional
* Range extensions (yoga/martial arts) - interestingly, this is mostly mental work rather than actually stretching anything, and of dubious value
The Tyranny of Yoga and Meditation
Stretching for Flexibility, A Personal Experiment

 

[EcpertRealistic]

So, you go to the gym to stretch?

Get to work lazy mth**ker

 

[tenpoundsleft]

Admittedly i only skimmed it, but still... i believe in it, i have personally seen incresed mobility since i started doing the couple mobility routines i posted above, i know that for a fact because it was the only variable added. Went from not hitting parallel to just about being able to drag my ass on the floor when i squat.

I also know that when i wake up in the morning and have a stiff/achy back and i stretch out a little and soend a few minutes on the foam roller that i feel better and go through my day pain/discomfort free... thats the kind of evidence that can't really be argued.

Stretching, massage and mobility work are not the same.

I use a roller too - and 7" basketball (gets btw the shoulders nicely).

We're on the same page.

 

[Kgkle]

Clearly most/all here haven't read the link about stretching that I have in my first post in the thread - read it, it's an eye opener for those of you who have been indoctrinated in the stretching school.

Haha dude that’s awesome I always thought it was bs like I said I stretch out my muscles if they are tight and usually at work or away from my work out.

 

[tenpoundsleft]

Haha dude that’s awesome I always thought it was bs like I said I stretch out my muscles if they are tight and usually at work or away from my work out.

We all do it, kinda like cats, because it feels good. But it's a useless activity. We also scratch scabs and mosquito bites, pointless and counterproductive even - but it feels good, briefly.

 

[TheH0517]

Admittedly i only skimmed it, but still... i believe in it, i have personally seen incresed mobility since i started doing the couple mobility routines i posted above, i know that for a fact because it was the only variable added. Went from not hitting parallel to just about being able to drag my ass on the floor when i squat.

I also know that when i wake up in the morning and have a stiff/achy back and i stretch out a little and soend a few minutes on the foam roller that i feel better and go through my day pain/discomfort free... thats the kind of evidence that can't really be argued.

It's also a must for me to use a foam roller on my back prior to squats and deadlifts, really assuring at all a run a foam roller up and down my neck, and then I curl up as I roll down it from beck to waist to pop all those gas pockets out of my joints and up and down my spine. That helps so damn much... I can't emphasize enough how important a foam roller is

I have a few different rollers. Sounds like I need to learn how to use them.

 

[Spooby]

Yeah, I have chronic neck pain; if I don't foam roll daily it comes right back... I start on my back with my knees bent and hands behind my head with my neck resting on the roller, and I push backward with my feet and tuck my head in as I roll from my neck down to my hamstring if my feet don't slip, I usually get ask the way down my back at least, I hear probably 30+ pops the first time and then I roll back from my waist to my neck and that's gets anything that was missed. It REALLY loosens everything in my upper back so I have a broader range of motion in my shoulders also. The no neck pain is a major +. I let my quads get a pull before I stretch those. I set the bar on the rack and get down into a squat like you'd be in when you take a shit in the woods, and I grab the bar and lean back while thrusting my upper legs forward as far as I can take the stretch. Omg it's great

 

[Sk8man101]

I always do some sort of warm up, then like maybe a 10 minute stretch, then my workout.

I don't normally stretch afterwords.

 

[tenpoundsleft]

Yeah, I have chronic neck pain; if I don't foam roll daily it comes right back... I start on my back with my knees bent and hands behind my head with my neck resting on the roller, and I push backward with my feet and tuck my head in as I roll from my neck down to my hamstring if my feet don't slip, I usually get ask the way down my back at least, I hear probably 30+ pops the first time and then I roll back from my waist to my neck and that's gets anything that was missed. It REALLY loosens everything in my upper back so I have a broader range of motion in my shoulders also. The no neck pain is a major +. I let my quads get a pull before I stretch those. I set the bar on the rack and get down into a squat like you'd be in when you take a shit in the woods, and I grab the bar and lean back while thrusting my upper legs forward as far as I can take the stretch. Omg it's great

Amusingly, it's impossible to stretch the quads.

11 Muscles You Cannot Stretch

 

[Spooby]

Okay... my upper legs, inner thighs

 

[Spooby]

Just so you can stop being passive aggressive in this thread, I am agreeing with you @tenpoundsleft , just saying what I do when I stretch my legs and back a bit whenever I do. I never said it helps performance to stretch, I only started that about the foam roller for my personal experience. Stretching my legs after a few sets of squats helps me with the pump pains, but no known benefit to lifts that I know of.

 

[Spooby]

And to add, foam rolling and stretching the ways I'm referring to never appeared to hinder me in any way. I just don't do deads or squats if I can't foam roll beforehand. Foam roll, then a slow set of 20-30 with 135lbs. as a warm-up, squats or deads, always same routine for me

 

[Kgkle]

We all do it, kinda like cats, because it feels good. But it's a useless activity. We also scratch scabs and mosquito bites, pointless and counterproductive even - but it feels good, briefly.

Yeah there is definitely some benefits to it but not religious stretching after a work out like some people do if my hamstring on my right leg gets tight I’ll stretch it out and it helps my knee pain and actually it makes it go away usually running is better for it but it’s hard to run enough in the winter too depressing running inside lol.

 

[Thaistick]

If it feels good do it.

 

[AnTabolic73]

This what I been doing for leg days, or even before sports.

Upper body I just grab some light weight plates and warm up my rotator cuffs. And then do a couple empty bar sets and light sets to warn up.

 

[Kgkle]

This what I been doing for leg days, or even before sports.

Upper body I just grab some light weight plates and warm up my rotator cuffs. And then do a couple empty bar sets and light sets to warn up.

That seems like way too much to do before a work out.

 

[MythotiK]

My warm up is turning my headphones on [emoji6]

 

[GianT_SlayeR]

Darian Yates preaches static stretching causes micro tears in muscle that weaken your muscles prior to workout = bad for strength and training. Instead does kinetic stretching as athletes use along with warm up sets to add blood to muscle. As a personal preference I wear layers during my workout to keep my muscles warm.