Reactive Training Systems

Ben S. · Newbie

Question for Mike T or anyone - Stretching

Mike Tuchscherer · Guru

I don't personally stretch a lot, but I should stretch more. When I don't stretch hams/glutes, I have the same issues you describe. I don't have much good advice on stretching at the moment other than just do it as much as you need to. It doesn't have to be complicated. Also, PNF stretching seems to be promising for legitimately improving flexibility.

Nick Morneau · Senior Member

here is a good link that I found on dinamic stretching. I cant tell you if it works or not because I just started doing it but it seems interesting enough to try.

http://stronglifts.com/7-dynamic-stretches-to-improve-your-hip-mobility/

Dano · Veteran Member

Another "from my experience" post: the ONLY thing that's really made a significant impact on my flexibility and this is after years of wrestling and trying all kinds of stretching, was Olympic lifting. The only way I achieved the flexibility you talk about was doing Romainian deadlifts, overhead squats, and deep squats. I had to start with a broomstick just to give you can idea of how patient I had to be.

I spent a lot of time just getting into the desired position and sitting there. You can get as far down into a squat as you can then use your elbows to force the knees out, arch your back, utilize a controlled bounce(much like dynamic flexibility training), and just keep working at it.

Any other stretching never cut it for me. Its more about "teaching" your muscles that they can be in that position and not as much about stretching them into that position...if that makes sense.

Nick U · Senior Member

My "experience" is exactly the same as what Dano said, my flexibility in my hips improves when I regularly squat deep, and I agree 100% that alot of it is mental, you have to convince yourself that its ok to be in that deep of a position. I read a book by Pavel Tou....(sp?) and he mentioned that while sudated doctors rountinely have demonstarted that they can put patient's arms into positions that would be impossible while awake, so he said that we teach our muscles what they can't do when in reality they can we just have to keep reminding them.

Dano · Veteran Member

Nick,

Pavel Tsatsouline and yep, thats excatly what I was referring to. The muscles can achieve a given range of motion, provided there isn't injuries or anatomical deficiences, but flexibility is being inhibited by other causes...mainly neurological. Learn them muscles!

Date: Apr 20, 2009

Appreciate the responses guys! Nick, i completely agree with what you said agree deep squats and the mental side of things. The only time i really feel inflexible is at the beginning of a workout, as I usually squat or deadlift first on lower body days. I think i may just have to warm-up more before getting into my work sets. Do most people here hit the treadmill or elliptical before training?

-Ben

BobW · Senior Member

My standard protocol:

General Warmup: some KB swings, sledgehammer work, sled drags, whatever. The goal here is to just break a light sweat and loosen up a bit.

Prehab warmup: any grumpy joints / muscles get some love, like shoulder dislocates, forearm stretches

Some dynamic stretching: lunges, walking hamstring stretches. Get the big mover muscles loosened up.

Bar Complex: light weight (95lbs), RDL, Clean Pulls, Power Cleans, Press, Push Press, Back Squat, Front Squat -> pick 3 or 4, depending on day, and hit 3 sets of 1-3 reps. This is a good way to assess overall health for the upcoming session and continue the warmup, getting more specific in moves.

Then it's on to the specific lifting for the day.