How do you fit stretching into your routine?

[Frodocious]

One of my New Year Resolutions was to start to work on my flexibility (which sucks) and so far I've started doing dynamic stretches twice a day (as recommended by Kurz and Van Zandt) and a mobility drill (based on Eric Cressey and Mike Robertson's 'Inside Out' and 'Magnificent Mobility' dvds) 4times a week. My next move is to add some static stretches into my routine, either at the end of a training session or as a separate stretching session. My problem in the past has always been that I easily lose motivation for stretching and it is the first thing I drop from a routine if I'm pushed for time.

So how does everyone fit stretches into their routine? How often do you stretch and what type of stretches do you do (dynamic, static or isometric)? Do you do a stretch for each muscle group each session or do different groups on different days and how long do your stretching session last?

[Mitch]

One of my New Year Resolutions was to start to work on my flexibility (which sucks) and so far I've started doing dynamic stretches twice a day (as recommended by Kurz and Van Zandt) and a mobility drill (based on Eric Cressey and Mike Robertson's 'Inside Out' and 'Magnificent Mobility' dvds) 4times a week. My next move is to add some static stretches into my routine, either at the end of a training session or as a separate stretching session. My problem in the past has always been that I easily lose motivation for stretching and it is the first thing I drop from a routine if I'm pushed for time.

So how does everyone fit stretches into their routine? How often do you stretch and what type of stretches do you do (dynamic, static or isometric)? Do you do a stretch for each muscle group each session or do different groups on different days and how long do your stretching session last?

Sometimes I put my beer down too far from the sofa. Then I have to really stretch to reach it :(

On the plus side I'm hoping Lammarck was actually right and that the constant stretching will mean I'll evolve into Mr Tickle.

Mitch

[slipthejab]

I always work out a fair portion of my workout towards flexibility. Recently I've been going to workshops on Active Isolated Stretching as done by Aaron Mattes (http://www.stretchingusa.com/). Interesting. I'm still a bit lost as to all the conflicting theories in terms of stretching and myofascial issues. But overall there is one thing that is certain - stretching is at least as important as resistance training in your workouts.

I tend to start out with dynamic stretches at the warm up and then during cool down slightly longer stretches. I'm liking the theories put forth by Aaron Mattes regarding the need to use the agonistic and antagonistic relationships of the muscles during stretches. With more and more Olympic type lift complexes these days I need all the flexibility I can get.

So how does everyone fit stretches into their routine? How often do you stretch and what type of stretches do you do (dynamic, static or isometric)? Do you do a stretch for each muscle group each session or do different groups on different days and how long do your stretching session last?

I'll have to get into a bit more detail as I get a bit more time. I'm often interested in how others are stretching as well. And what methods they're using and why. And of course... what has given them good results. There sure does seem to be a lot of conflicting advice out there.

[Frodocious]

Sometimes I put my beer down too far from the sofa. Then I have to really stretch to reach it :(

On the plus side I'm hoping Lammarck was actually right and that the constant stretching will mean I'll evolve into Mr Tickle.

Mitch

I now have a really disturbing image of you as a drunk Mr Tickle! My eyes, my eyes, aaaarrrgggghhhhh! ;) :) :evil:

[Frodocious]

I always work out a fair portion of my workout towards flexibility. Recently I've been going to workshops on Active Isolated Stretching as done by Aaron Mattes (http://www.stretchingusa.com/). Interesting. I'm still a bit lost as to all the conflicting theories in terms of stretching and myofascial issues. But overall there is one thing that is certain - stretching is at least as important as resistance training in your workouts.

I tend to start out with dynamic stretches at the warm up and then during cool down slightly longer stretches. I'm liking the theories put forth by Aaron Mattes regarding the need to use the agonistic and antagonistic relationships of the muscles during stretches. With more and more Olympic type lift complexes these days I need all the flexibility I can get.


I'll have to get into a bit more detail as I get a bit more time. I'm often interested in how others are stretching as well. And what methods they're using and why. And of course... what has given them good results. There sure does seem to be a lot of conflicting advice out there.


Thanks Slip, that's an interesting link. I know what you mean about lots of conflicting advice about stretching.

[Patrick Smith]

In my opinion, all you have to do to become flexible is to read Van Zandt's threads here and his blog (http://danvanzandt.com). Just reading it will make you flexible! :cool:

I also advise you to read all Thomas Kurz's columns at http://stadion.com. His stretching products are good too, but you don't really need them.

[Mitch]

I now have a really disturbing image of you as a drunk Mr Tickle! My eyes, my eyes, aaaarrrgggghhhhh! ;) :) :evil:

Two bottles of mind bleach for Ms Frodocious, stat!

Mitch :D

[Stanislovas]

I work in an office for 11 hours, so I've got plenty of time.

Between studying, writing, and a bit of actual work.

[Kuma]

I try to do light stretching before bed, and before work I use my pulley I have set up on my Iron Gym to get a nice deep stretch in my legs and a few other stretches. Works pretty well, been seeing some good gains.

[Van Zandt]

For the record, I'm not paying PatrickSmith to drop links to my website, though I probably should!

I've dedicated much of my life to the study of flexibility development and even I'm finding out new things all the time. Asking everyone a question like you have done, Frodocious, is that you will get a different answer from everyone who replies. A lot of what works for you will be discovered by yourself through trial and error.

The key points, however, are as follows:
Do dynamic twice a day, which you are doing
You only need one type of static stretch per muscle group - stick with front splits for your hamstrings and quadriceps, and side splits for your adductors, and you can't really go far wrong
Do static stretches just once per day, but at least once per day. I do mine right at the end of my day, about an hour or two before I go to bed. They don't necessarily have to be done right after your workout. It's really when you can be arsed.
Isometric and relaxed stretches achieve the same result - splits in under a year, but isometrics will get you there quicker than relaxed (and doing them together will get you there even quicker).

Apart from that, you can pretty much make it up as you go along! :cool:

[Frodocious]

In my opinion, all you have to do to become flexible is to read Van Zandt's threads here and his blog (http://danvanzandt.com). Just reading it will make you flexible! :cool:

I also advise you to read all Thomas Kurz's columns at http://stadion.com. His stretching products are good too, but you don't really need them.

So how do you fit the different stretching types into your routine?

[Frodocious]

For the record, I'm not paying PatrickSmith to drop links to my website, though I probably should!

I've dedicated much of my life to the study of flexibility development and even I'm finding out new things all the time. Asking everyone a question like you have done, Frodocious, is that you will get a different answer from everyone who replies. A lot of what works for you will be discovered by yourself through trial and error.

The key points, however, are as follows:
Do dynamic twice a day, which you are doing
You only need one type of static stretch per muscle group - stick with front splits for your hamstrings and quadriceps, and side splits for your adductors, and you can't really go far wrong
Do static stretches just once per day, but at least once per day. I do mine right at the end of my day, about an hour or two before I go to bed. They don't necessarily have to be done right after your workout. It's really when you can be arsed.
Isometric and relaxed stretches achieve the same result - splits in under a year, but isometrics will get you there quicker than relaxed (and doing them together will get you there even quicker).

Apart from that, you can pretty much make it up as you go along! :cool:


It's fitting the static stretches into my routine that I find difficult at the moment. I've just drafted a couple of static stretching routines (a short and a long one) and am hoping to start doing them in front of the telly in the evenings.

Do you stretch each muscle group every time, or alternate muscle groups and how long does your session take you?

[Patrick Smith]

For the record, I'm not paying PatrickSmith to drop links to my website, though I probably should!


:p

So how do you fit the different stretching types into your routine?

I do dynamic stretches twice daily; in the morning after waking up and sometime in the evening as part of my training sessions warm up. I do relaxed stretches after my training session.

I don't do isometric stretches because I am currently too young. :mad:

[Van Zandt]

It's fitting the static stretches into my routine that I find difficult at the moment. I've just drafted a couple of static stretching routines (a short and a long one) and am hoping to start doing them in front of the telly in the evenings.

That is the best way to do them. A lot of people think of static stretching as a dedicated activity during which they can't do anything else, get bored and give up. I do as you hope to do, and stretch while watching TV. Although my wife still thinks I'm a freak when she sees me playing xbox while sat in the side splits :p

Do you stretch each muscle group every time, or alternate muscle groups and how long does your session take you?

Relaxed stretches can be uber slow to bring about any gains, and requires an application every day. Thus it's best to stretch each muscle group every time. Having said that, some folks see better results by taking a day off between applications. Confusing, isn't it? My advice is try a fortnight of stretching each muscle group every day, take three days off, then try a fortnight of stretching each muscle group every other day, and see which gives you the better gains. The one that does is the method that works for you.

Because I've reached my target flexibility, my routine is more about maintenance than development. It's enough for me to do a single front split with each leg forward and hold for a minute or two, then repeat with the side split. For those working their way towards full splits will have to do several more sets. Your relaxed stretching routine shouldn't take longer than 30 minutes however, whether for development or maintenance.

[Frodocious]

Thank you!

That is the best way to do them. A lot of people think of static stretching as a dedicated activity during which they can't do anything else, get bored and give up. I do as you hope to do, and stretch while watching TV.

I think this is one of the great misconceptions in sport training (along with 'women shouldn't lift heavy weights' and 'that full squats are bad for you'). Most people think that static stretching should be done at the start and finish of a workout and that you you can only make flexibility gains if you stretch after you've warmed up and done a 'proper' workout session. Before I started reading Kurz's work, and some of the stuff you've posted, I thought this was true (at least the bit about the flexibility gains and stretching at the end of a workout).

Although my wife still thinks I'm a freak when she sees me playing xbox while sat in the side splits :p

I can't imagine why she'd think you are a freak! ;) :D


Because I've reached my target flexibility, my routine is more about maintenance than development. It's enough for me to do a single front split with each leg forward and hold for a minute or two, then repeat with the side split. For those working their way towards full splits will have to do several more sets. Your relaxed stretching routine shouldn't take longer than 30 minutes however, whether for development or maintenance.

I'm not really bothered about getting the splits, I'm more targeting over-all flexibility to aid my grappling game and general health. I've noticed that since I've been regularly doing my mobility drills, my niggling back ache and behind the knee pain have pretty much disappeared.

How much cross-over is there between dynamic flexibility and static flexibility? I've read there is some, but was wondering that if I do a 10/12 week 5x12 sets/reps dynamic routine for my hamstrings (as Kurz suggests), will gains be reduced because my static flexibility sucks? Therefore if I keep working on my static flexibility and that gets much better, should I then (after the 10/12 weeks) move to the 1 set of 12 reps like Kurz says or keep doing the higher sets/reps because my overall static flexibilty has improved and therefore my dynamic flexibility limits can still be increased?

[Van Zandt]

There is some crossover, but it is minimal. Essentially, dynamic stretching improves dynamic flexibility and static stretching improves static flexibility. One key issue however is that dynamic stretches should only be done in a range equal to your static flexibility. That is, if you can only open your legs in a front split to 140 degrees, you should only do dynamic stretches up to 140 degrees. (The position of your legs in relation to each other and your pelvis is generally the same as it is in the leg lifts to the side - a dynamic stretch.) Doing so prevents your dynamic stretch from becoming a ballistic movement.

Your dynamic flexibility gains won't be reduced because your static flexibility "sucks" as you say, but you do run the risk of causing an injury if you don't work on your static stretches too. In basic kicking terms, dynamic stretches give you the ability to kick high (fast) and static stretches make it safe to do so.

After the 12 or so weeks when you feel like you've gone as far as you can with the 5x12 sets/reps dynamic stretching routine, then yes, drop to the 1 set of 12 (or however many reps it takes to reach your maximal flexibility in a single set) because gains after this time will be slow (i.e. over several years).

Hope this makes sense!

[Bladevampirek]

I personally now Stretch 2 times a week or so usually or maybe bit more or less at times.. and make sure there days apart so that give my muscles time to loosen up.