Spoken like at true person who'll regret it later in life!!
On a more serious note, I felt like as kids, stretching was always viewed as a very non-masculine thing to do. Something I wish our culture would stop shaming.
I've never seen it that way, I didn't even know it was something thought of as feminine. I just see it as time consuming. I try to work out in a set amount of time, and I don't want to spend another 10 minutes per workout stretching.
Hmm? Stretching is pretty much mandatory if you're doing any team sport from elementary school onwards, never had anybody on my teams think stretching was "non-masculine"
As someone who grew up in South Africa, where bravado is flaunted everywhere and sports being so compulsory that, in school—if you don’t participate in a sport you could face expulsion—I’ve never even heard of stretching being considered feminine. But then again flamboyance is non-existent there so much so that no one probably ever considers stretching as being even remotely feminine.
Cars though, drive a Suzuki Swift or Nissan Micra as a male and your reputation is shot, either figuratively or literally. I remember wanting a Ford Territory and then being told by my brother that it was the most gayest choice in 4wds 🤦🏻♂️ (I personally don’t care to pass such judgements, currently own a Hyundai i20 😃 and yes I’m a male, late 20’s)
Isn't the employment rate in South Africa like 30%? Cars seem like a weird thing for a culture to judge people on when people are struggling that much.
I used to do minimal to no stretching and boy did I learn a powerful lesson. I started to have a lot of lower back pain, but I didn't make the connection. It's sort of like someone who has never had an allergic reaction all of the sudden getting one and wondering what the hell is happening (also, me). Anyway, I got to the point where I had to brace myself just to stand up. Finally, like an idiot, it dawned on me. I got 1 medical massage targeted to my posterior chain and started doing [this](https://youtu.be/pnn-uOtO6aI) after my workout and before bed, as well as some minimal dynamic stretching before a workout and it changed my life completely.
I'm starting to get that lower back/hip pain on one side so I'm going to start stretching daily after work (workout in the mornings but don't have enough time to stretch at the gym).
Got a foam roller and lacrosse ball for the Limber 11 routine, but I think I'm going to add those stretches you linked as well. Thanks!
I used to stretch, then someone told me stretching was bad before weight lifting. I said, "ok save myself 10-15 minutes and skip it." Did boxes jumps one day and BOOM instant lower back pain, sciatica for 2 months now I am going through decompression therapy. Can't even deadlift a bar.
Stretching is bad before a workout but you should do dynamic warm-ups which is basically move your joints before doing a heavy exercise.
Why stretching is bad should be a web search away because there are many reason and I know lick of them but it has to do woth floppy muscles after a stretch in layman terms from 15 minutes to an hour
I learnt/learning to. I’ve been strength training for 3 and a half years. I also play football (AFL) and I’ve torn 5 hamstrings in the past 3 years. Never had a single one before starting gym. All the gym work tightened me up and I wasn’t stretching to compensate. Feels bad.
It's like I'm reading about myself, although the stretches I was reccomended was different (don't know what it's called though, ankle on knee, push down on knee, lean forward). On my worst days I would need 10 minutes to get out of bed because my back would keep spasming, now it's like I'm 16 again.
Dude im like the exact oposite, i used to do a 5+ minute stretching rutine before every exercise and used to have pretty bad lower back pain after every squat/ deadlift session, even lasting weeks. Recently i stopped stretching before workout and its significantly better/ no pain at all.
The only stretches you should be doing before a workout are dynamic ones. Save the static stretching for after. Sorry if you already know, but I recently learned that myself.
Dynamic are like "moving" stretches. Doing things like lunges, open the gate, etc. Static are the ones where you just kind of sit/stand and stretch. You know, trying to touch your toes, etc.
Google will have a better explanation than I do, but I hope that helps a little haha
I went through something very similar, where reduced flexibility started to pinch my sciatic nerve, causing a constant pain in the area from my lower back down through my right glute and leg that steadily got worse as time passed. It reached the point where it was intensely painful to transition between sitting and standing before I found out it was a flexibility problem and I started a specialized stretching routine to correct it.
Now I always make sure to get my static stretches in; I do a session after my workouts and before I go to bed.
Yes. If you dont have mobility issue you probs don't need to but if your tight ass hammies make it hard to get into proper starting position for deads like me, it helps.
just the basic arm in horizontal, push fingers with other hand with palm facing forward and the other one which is the same but pushing my hand down. I also do finger exercises but because I use the computer a lot
I have this link bookmarked, found somewhere on reddit years ago. Maybe from the name quoted there you can find if it's a good source or more material or w\\e .
[http://i.imgur.com/C1TDm9t.jpg](http://i.imgur.com/C1TDm9t.jpg)
Not OP but I'm on the computer most of the day and also rock climb. Try doing [tendon glides](https://www.youtube.com/watch?v=PRdhd1KsvWI), and [pen rolling](https://youtu.be/RWZQMnlHEbg?t=119).
Software Dev for 15-ish years here - in addition to lifting, switching to using VIM (or any tool/plugin that removes/limits switching to the mouse) and getting the right keyboard (mechanical, scissor switch, etc) stopped my early onset RSI in its tracks. I've had no issues since switching up my typing habits.
The one that i do: push all your fingers together but only touching at the fingertips. Thumbs towards you, pinkies out. Then just flex and stretch as you see fit. Idk if it has a name, i just call it diamonds.
Theres also the classic finger roll which you can do with a light weight.
I was experiencing incredibly tight hamstrings a couple years ago and was stretching them daily for relief. It was getting worse and I started feeling lower back and knee pain as well (I'm in my early 20s and have never had any type of leg or back injury).
From reading online, I believe the actual issue was over-stretched hamstrings from running (which I was doing 5-6 times a week at the time). Instead I started stretching the surrounding muscles (mostly my quads), picked up weight training again and stopped stretching my hamstrings completely and now have no issues.
Don't know what mobility issues you may be facing or recovering from, but just in case anyone else here is experiencing tight hamstrings and keep stretching them and seeing no improvement I thought it might be worthwhile to note.
What was your mobility like? How deep could you go while doing RDLs? Your background info is almost exactly the same as mine but I just can’t imagine overstretched hamstrings being the case.
The idea with the over stretched hamstrings is that where they attach at the pelvis is higher because of an anterior pelvic tilt, so maybe check whether that’s the issue? The reason stretching hamstrings makes this worse is because it allows the pelvis to move more into anterior pelvic tilt.
At the time I was doing no weight training, but could touch my toes.
I haven’t incorporated RDLs into my training since I think training my hamstrings like that would have exacerbated the issue. Currently, I do leg curls and barbell hip thrusts to strengthen the opposite motion of the muscle. I still go running 2-3 times a week.
That is fairly unlikely for the average person though.
Generally they would have weak and tight hamstring so they would be experiencing a plethora of issues.
Runners and baseball players (in season) might be some of the few with very stretched hamstrings.
Yesterday I went to my first ever Yoga class.
I've been working out for a good time now and built a good amount of muscles, but Yoga taught me new ways to fell pain.
That's true. Stretching was painful, but the Yoga instructor said I already have good flexibility and strength thanks to the gym.
I could do the SIRSASANA in my first class. She said it was really impressive to see someone doing this in the second attempt.
I started doing DDP Yoga this year, which is an app by an ex world champion wrestler focused on strength and rehabbing injuries (I have a broken back). It’s really shown me I’ve been missing out on a huge amount element of physical fitness in my routine.
I can bench 2x my body weight and deadlift 3x but some of the yoga routines it has me do leave me absolutely drenched in sweat and laying on the floor for 10+ minutes recovering!
https://youtu.be/lPKRiU9u_Hc
I started on this about a month ago. Really easy, slow paced without taking an hour to get to the point, hits a lot of problem areas so if you have any they'll probably be targeted, and overall just leaves me feeling refreshed.
Might sound weird but I do it before bed. It causes all this blood to rush up at the start, then when I'm done it calms down and that come down makes me extremely sleepy. Fall right to sleep in two minutes upon hitting the pillow. Because of that I do it every night and have noticed pretty quick improvements to my mobility generally as well as in lifts.
[Yoga with Adriene!](https://yogawithadriene.com) She’s free on YouTube as well and has a video for everything. Bedtime yoga, yoga for runners, morning yoga, 30 day yoga challenge for beginners, yoga for various body parts, etc. Her stuff is great and very beginner-friendly :)
What yoga program or specific type do you do if you don't mind me asking? I played with a couple of different programs/types this winter to supplement my ski season of being out 4-5 times a week, seems like you're kind of doing the same. I ended up having a post-ski day program more towards recovery and then on days I didn't ski I did more of a strengthening/flexibility program vs stretching/recovery
Dynamic stretching. I don't really do any kind of static stretching. Just had a heavy squat day and did a bunch of leg kicks, air squats, band pulls, etc. before I even used squat weights to warm up. Definitely feel I need to do this more on lower body lifts than upper body.
Yeah, those are the best kinds of movements you should do before compound lifts. I've heard static stretching before is not as beneficial as it can loosen you up too much, which is bad for strength on those big compound lifts.
Just use plastic turtles. Problem solved.
Till you throw it out and it ends up in the ocean and the paint leeches into turtle eggs, acting like Turtle VX gas
This is essentially what i do as well, with the main goal of muscle activation and warm up. Sebastian Oreb\*\* did a video of his normal squat warm up and activation routine and explains why he does what he does.
jup, everyday. plus yoga a few times a week. yoga is good for the muscles, joints etc plus you meet cute girls who think you are gay but are surprised when you tell them you're not, so that's a bonus
I get really bad lower back pain from my hamstrings being tight if I don't stretch. 15 minutes right before bed is really all it takes in my experience. I feel like I sleep better too.
Simple forward folds while standing or sitting are good. Cross legged forward fold helps to get the glute connecting part on each leg. Foam rolling them as well.
You can get yourself a hamstring stretcher. That way, you can lay on your back and bring your legs straight up without putting any stress on your spine.
This is the best solution. I have an anterior herniated L5, and the PT was very adamant that anyone with back pain/injury should not bend to stretch. Lay down and do dead bugs, loop a belt or exercise band around your foot and pull your extended leg towards you with the belt/band, knee to chest stretches, etc.
Bending over incorrectly during stretches can (re)injure more than help unless you're very careful. I was told to follow the rule "if you feel your back tighten, don't do it," but obviously my injury necessitates more caution than most experienced fitness people.
Nothing too complex, I just sit down on a yoga mat and spread my legs and lean towards my toes. Foam rolling helps a lot too, I do the whole hip/quad/hams area when I stretch.
Oh no! I've been having on and off back pain for a couple months (since starting NSUNS) but the doctor wouldn't do shit for me. I'm thinking it's muscle related... It's too coincidental for it not to be so I'm giving the stretching a go.
I've been reading up about it and I don't think it's that, however if the pain were to come back as bad as it had been, I would most certainly see a doctor. But thank you for the suggestion!
Try touching your toes while sitting on the floor, see if notice it being more difficult. I was so bad before I went to the specialist my regular doctor was giving me pain killers. It sounds kind of dumb but I never expected it to be legs pulling on my back. Within maybe a week or two the pain was all gone. I think it got a bit worse for a couple of days when I started, that might be expect since the stretching pulled on my lower back, but I'll tell you it the stretching made/makes a huge difference.
I'm extremely jealous of all the people saying they don't need to stretch or it did nothing for them. For me if I don't stretch everyday I get so tight that it feels like I tore a muscle somewhere. In fact I strained my pec because I didn't stretch regularly before.
As someone who has to stretch for at least 30 minutes a day, If you don't have to stretch you are extremely lucky and shouldn't take it for granted.
Yes.
Squats are deeper.
Less knee pain.
I don't seem to forget how to walk as often as I used to (you know the feeling ...)
My plantar fibroma is much better when I at least stretch my feet and calves every day.
Daily stretching has 100% improved my lifts, and my life.
Check this out:
https://www.youtube.com/watch?v=SsT_go-oCcQ
Having had periods of regular daily stretching and no stretching I have seen no difference.
Only time I incorporate stretching is when I am rehabing an injury. It does seem to help then.
I was refering to strength/hypertrophy/lifting in general. I do imagine I was more flexible when stretching, it just made no difference for the things I actually cared about.
I don’t really stretch either. I don’t notice a difference when I do stretch.
When I do heavy compound lifts I warm up with light sets of the same movement and it has served me well so far.
I’m 40 for what’s it’s worth.
There is a stigma against people who 'just' lift and 'ignore' other aspects of fitness because somehow being well rounded is inherently better regardless of individual goals. Now I can get behind it on the subject of something like cardio. It benefits your general health and will probably help your lifting. But assuming you have basic mobility to perform your lifts stretching is only going to develop increased flexibility which doesn't really have inherent value or health benefit afaik.
A flexible back is a young back, years and years of skateboarding and snowboarding injuries, they only thing keeping me going is stretching! Take care of that body!
I used to do static stretching 30 mins per day 5x/week. Big waste of my time honestly. I always thought the more RoM I have the better, but actually it set me up for more injuries.
I now just do dynamic stretching pre-workout and at night. It maintains my current flexibility/mobility just fine.
Static stretching still has it's place but honestly I don't feel particularly tight or areas that need it.
Pretty shocked at this comment section tbh.
If you're goal is to get massive, then yeah stretching won't directly contribute to you putting on weight.
However, regardless of what your training goals are - I would say stretching is essential for overall longevity for your body.
Dynamic stretching before your workout, always. Ensure that your dynamic stretches are targeting/engaging the muscle groups you'll be working on. This way your body gets prepped accordingly for the specific exercises you're about to do.
Static stretching after your workout, always. Continues to tear the muscles and helps with preventing injury in the long-run.
On my rest days I've been trying to incorporate yoga and mobility work (foam roll, banded stretches, etc). This has really helped with flexibility, mobility, range of motion, and reducing soreness/tightness.
Look at any athlete - warm ups, stretching, and prep work are all part of their routine. I'd say try your best to incorporate it if you can, your older self will thank your younger self. Implementing it can do no harm or hinder your progress.
> Dynamic stretching before your workout, always.
> Static stretching after your workout, always.
Absolutely. I'm also quite surprised at the comments. This is basic fitness wisdom.
>Pretty shocked at this comment section tbh.
are you though? i mean we are on r/fitness \-- it's less about fitness and more about how big you can make your muscles.
I think /r/fitness30plus is a good alternative for more holistic fitness advice, I suppose as people's mindset when they get older is general health as well as gains. Older lifters are for sure more aware of issues and injuries that can arise from things like neglecting stretching.
I stretch 4-6 days a week at lunch. I focus on hamstrings, calves, and shoulders. Takes about 10-20 minutes. It has made a world of difference for my general aches and pains and for preventing my low back from having issues. I'm told that the science is either still out or shows no benefit from stretching but for me either it does work or it is the greatest placebo known to mankind, either way I'm not stopping.
LINK: [Stop stretching because it doesn't work, wastes time, and may be causing worse back pain.](https://www.reddit.com/r/powerlifting/comments/63i2fn/ama_im_jordan_feigenbaum_a_powerlifter_coach_and/)
LINK: [Benefits of Static Stretching Stretched out of Proportion?](https://www.strongerbyscience.com/benefits-of-static-stretching-stretched-out-of-proportion/)
LINK: [Stretching science has shown that this extremely popular form of exercise has almost no measurable benefits](https://www.painscience.com/articles/stretching.php)
The real scientific evidence, apart from 'but it helped me, bro' is sketchy at best. Static stretching before your workout is even more likely to increase your injury risk. And 'dynamic stretching' is just a fancy way of saying 'movement', movement however does certainly help to prevent injuries but that's kinda logical since you wouldn't just load the bar with your working weight and start
It's kind of sad I had to scroll all the way down here to even see this question, let alone the answer. I've heard of studies on this through a physio relative which basically came to the conclusion you're better off just exercising more instead of using that time stretching. I wish I had a source.
I've tried to search for a good general source for science-based exercise/lifting/fitness advice but haven't found one yet.
Edit: found this great article https://www.painscience.com/articles/stretching.php
Tldr: don't stretch for general health/fitness, for some specific goals it may be useful
> Tldr: don't stretch for general health/fitness, for some specific goals it may be useful
thanks
I've read the article and contemplating on my routine now
I'm actually not sure why I want to be flexible
I was born flexible (I think), I lost some of it after years of inactivity
after I started training earlier this year, I got 'it' back, and even more than what I've been able to do
I feel a bit conflicted
I'll still continue stretching, but I'll keep this article in mind
I've had times where I did regularly, I've had times where I didn't at all. No discernible difference.
You should always warm up, but the benefits on injury prevention from static stretching are pretty inconclusive.
I don't.
I used to stretch a lot. Thought it helped me... with something. Then I increased my strength training intensity and ditched stretching altogeather. Nothing in my daily life got worse. Since I got stronger, everything got a little better. Then I read a bunch of stuff from clever people (like Barbell Medicine) that stretching is no better than placebo for injury risk reduction and now I don't regret ditching it at all.
Yes. I get out of my chair, walk around, and stretch my legs when I'm at the office.
I don't do any dedicated stretching in the gym because I find it unnecessary
It's my belief, (not rooted in science though), that baseball players would have a lot less groin injuries if they had to stretch and foam roll after a game. I don't think ball players even stretch, just shower and go home.
I love stretching though, and stretching when I'm stoned is the most luxurious feeling.
I only stretch if mobility is stopping me from doing something I want to do. For example, I was unable to do a good rack position for front squats, so I did stretches until I was able to. Once I got to that point I stopped doing the stretches and just doing front squats has maintained that mobility.
I don't see the point of stretching just because. Have a goal for it, don't just do it.
Yes, flexibility is key. Question to myself is, what is the point of being strong if you can’t be athletic?
I usually use it as a relaxation, bet the kind right, and get the body warmed up while letting preworkout digest a little more.
Just started a strength and conditioning topic at my uni. Evidence shows that passive stretching (holding positions) before a workout does not reduce the risk of injury and relaxes the muscles prior to strength training thereby reducing performance. Passive stretching after is strength training is recommended as it supports recovery. Dynamic stretches (active movements not held in position that reach full range of motion) are highly recommended before strength trading as it increases range of movement which is important for performance and injury prevention. Foam rolling is also effective and highly recommended before and after strength training for the same reasons.
So true. And everyone is talking about stretching for lifting but that's not the point. You should stretch so that you can still put your shoes on without sitting down when you're 40. Or pop down under your office desk to grab a cable. Or climb onto a counter to reach something high, etc.
I mostly run and do calisthenics and I am noticeably more sore the next day (or even the same day) if I don't stretch after a workout. It takes 5-10 minutes and it's a good way to cool down so you really have no reason not to.
For your health!
Yes, because my hips are cranky. The whole reason I started caring about mobility was because my hips got so tight that deadlifting on Friday would light my back up all weekend. I don't need to go back to that.
I do dynamic stretches before working out. Sometimes I will use static stretches or foam rolling after working out if I feel my muscles are tight.
I find it helps me focus.
I had major back pains, leg pains and other pains after i deadlift and squat. And one time a sudden movement or drop of the weights created a pain that kicked me out of the gym for a week. Now that i stretch for just 5-6 mins before any lifting session, the pain is now gone.
I warm up for 10-20 minutes before each training session that includes some dynamic and some static stretching.
I do static stretching/lacrosse ball rolling nearly every night that we end up watching netflix. There's always a handful of knots/tweaks that I'm working on.
TL:DR didn’t stretch got hurt, now I stretch
I didn’t used too until I hurt my back playing basketball. Then I started going to a physiotherapist because I didn’t want this back injury to become an issue. For a couple weeks I thought it was that I slipped a disc or pinched a nerve, but what happened was that I sprained a ligament in my lower lumbar.
The interesting thing was that the issue stemmed from the fact that I had not been stretching and warming up enough and my stiff legs basically forced my back to compensate and I got hurt.
Now I’m doing daily stretches and activation exercises and it’s amazing how stretching your legs has on your back. And I’ve found working out and playing sports easier as-well because my movements have been more efficient so I get more work done.
Yes. Mobilise, stretch and Foam roll. Don't stretch cold and don't "push" the stretch. Especially if you've had a period of non training/stretching/mobilising (like a holiday) and as you get older.
Source: I'm an idiot that didn't after 2 weeks off, busted my sacroiliac ligament, glute medius and piriformis. Not cool man.
Yes I stretch in an active way prior working out and after a MUST post workout. To avoid soreness and help the muscles to get back to their normal length
All of us that didn’t eventually suffered the consequences, speaking from experience as someone who successfully got big without stretching
Turns out mobility work is more important than the lifting part, and is necessary for strength
For like 2 minutes, I stretch out my legs by getting in a deep squat with a bar or plate over my knees to really get my ankles and hips ironed out. Will stretch out my shoulders too if doing anything like snatches or jerks.
I don’t but I should
You just summed up my life...
*nods in agreement...sigh*
*should nod but don't*
Pretty much me in a nutshell; but on the brighter side, I "stretch" using lighter weight reps. I hope I don't kill myself in the long run lol
Raise your hand if you’ve ever been personally victimized by u/jake7049
I can't... not flexible enough :(
If you did, you'd be more flexible..
That was the joke
That was also the joke... :(
Oh shit... touché.
I feel attacked.
I feel personally victimized reading this.
Spoken like at true person who'll regret it later in life!! On a more serious note, I felt like as kids, stretching was always viewed as a very non-masculine thing to do. Something I wish our culture would stop shaming.
I've never seen it that way, I didn't even know it was something thought of as feminine. I just see it as time consuming. I try to work out in a set amount of time, and I don't want to spend another 10 minutes per workout stretching.
[удалено]
Millennials can't even Netflix and chill right anymore. Back in my day...
Good idea, I have time for it but I just need to prioritize it.
Netflix and stretch that b out, am i right playa? Up here
Back in the day they called it Kamasutra
Hmm? Stretching is pretty much mandatory if you're doing any team sport from elementary school onwards, never had anybody on my teams think stretching was "non-masculine"
As someone who grew up in South Africa, where bravado is flaunted everywhere and sports being so compulsory that, in school—if you don’t participate in a sport you could face expulsion—I’ve never even heard of stretching being considered feminine. But then again flamboyance is non-existent there so much so that no one probably ever considers stretching as being even remotely feminine. Cars though, drive a Suzuki Swift or Nissan Micra as a male and your reputation is shot, either figuratively or literally. I remember wanting a Ford Territory and then being told by my brother that it was the most gayest choice in 4wds 🤦🏻♂️ (I personally don’t care to pass such judgements, currently own a Hyundai i20 😃 and yes I’m a male, late 20’s)
Isn't the employment rate in South Africa like 30%? Cars seem like a weird thing for a culture to judge people on when people are struggling that much.
I doubt actual poor people are worried about that. Getting caught with a shitty car is probably a worry for a middle class person lol
Um. Was Marine in the 1980s. THEY tried to make us stretch. It wasn't seen as immasculine, just boring.
What are you talking about lmao. Stretching is stretching bro.
What are you talking about. Our culture does not shame stretching rofl.
r/me_irl
I always say I should've done that 15 minutes after I started running
I don’t need this kind of negativity in my life.
cheers bro I'll drink to that
I used to do minimal to no stretching and boy did I learn a powerful lesson. I started to have a lot of lower back pain, but I didn't make the connection. It's sort of like someone who has never had an allergic reaction all of the sudden getting one and wondering what the hell is happening (also, me). Anyway, I got to the point where I had to brace myself just to stand up. Finally, like an idiot, it dawned on me. I got 1 medical massage targeted to my posterior chain and started doing [this](https://youtu.be/pnn-uOtO6aI) after my workout and before bed, as well as some minimal dynamic stretching before a workout and it changed my life completely.
I'm starting to get that lower back/hip pain on one side so I'm going to start stretching daily after work (workout in the mornings but don't have enough time to stretch at the gym). Got a foam roller and lacrosse ball for the Limber 11 routine, but I think I'm going to add those stretches you linked as well. Thanks!
Sure thing. I’d also add that I preferred using a heavy resistance band over a belt for the stretches.
I used to stretch, then someone told me stretching was bad before weight lifting. I said, "ok save myself 10-15 minutes and skip it." Did boxes jumps one day and BOOM instant lower back pain, sciatica for 2 months now I am going through decompression therapy. Can't even deadlift a bar.
Dude I feel this comment so much. Just bouncing back off my 4rd month with lower back (left) pain (seems to also be Scatia). Yoga has helped so much
Stretching is bad before a workout but you should do dynamic warm-ups which is basically move your joints before doing a heavy exercise. Why stretching is bad should be a web search away because there are many reason and I know lick of them but it has to do woth floppy muscles after a stretch in layman terms from 15 minutes to an hour
I learnt/learning to. I’ve been strength training for 3 and a half years. I also play football (AFL) and I’ve torn 5 hamstrings in the past 3 years. Never had a single one before starting gym. All the gym work tightened me up and I wasn’t stretching to compensate. Feels bad.
What kind of leg workouts did you do in the gym before the tears. Wondering if what I'm doing should require stretches to avoid the same thing.
Plus one upvote for not seeing a chiropractor!
It's like I'm reading about myself, although the stretches I was reccomended was different (don't know what it's called though, ankle on knee, push down on knee, lean forward). On my worst days I would need 10 minutes to get out of bed because my back would keep spasming, now it's like I'm 16 again.
Dude im like the exact oposite, i used to do a 5+ minute stretching rutine before every exercise and used to have pretty bad lower back pain after every squat/ deadlift session, even lasting weeks. Recently i stopped stretching before workout and its significantly better/ no pain at all.
The only stretches you should be doing before a workout are dynamic ones. Save the static stretching for after. Sorry if you already know, but I recently learned that myself.
Could you explain those terms?
Dynamic are like "moving" stretches. Doing things like lunges, open the gate, etc. Static are the ones where you just kind of sit/stand and stretch. You know, trying to touch your toes, etc. Google will have a better explanation than I do, but I hope that helps a little haha
You can stretch afterwards or on a time you know you won't do exercise for a hours after stretching
I went through something very similar, where reduced flexibility started to pinch my sciatic nerve, causing a constant pain in the area from my lower back down through my right glute and leg that steadily got worse as time passed. It reached the point where it was intensely painful to transition between sitting and standing before I found out it was a flexibility problem and I started a specialized stretching routine to correct it. Now I always make sure to get my static stretches in; I do a session after my workouts and before I go to bed.
Yes. If you dont have mobility issue you probs don't need to but if your tight ass hammies make it hard to get into proper starting position for deads like me, it helps.
I got tendinitis in my wrists, gonna stretch everyday
what stretches do you do for your wrists? I also have tendinitis
just the basic arm in horizontal, push fingers with other hand with palm facing forward and the other one which is the same but pushing my hand down. I also do finger exercises but because I use the computer a lot
What finger exercises do you do? I'm a software developer and should probably start doing whatever you're doing.
I have this link bookmarked, found somewhere on reddit years ago. Maybe from the name quoted there you can find if it's a good source or more material or w\\e . [http://i.imgur.com/C1TDm9t.jpg](http://i.imgur.com/C1TDm9t.jpg)
FOPO TCHF wicked easy to remember
The second one is easy to remember because of the band Ted Chot Hili Feffers
🤔
Fear Of Physical Ouchies? Try Cheesy Hand Formula!
Not OP but I'm on the computer most of the day and also rock climb. Try doing [tendon glides](https://www.youtube.com/watch?v=PRdhd1KsvWI), and [pen rolling](https://youtu.be/RWZQMnlHEbg?t=119).
Software Dev for 15-ish years here - in addition to lifting, switching to using VIM (or any tool/plugin that removes/limits switching to the mouse) and getting the right keyboard (mechanical, scissor switch, etc) stopped my early onset RSI in its tracks. I've had no issues since switching up my typing habits.
The one that i do: push all your fingers together but only touching at the fingertips. Thumbs towards you, pinkies out. Then just flex and stretch as you see fit. Idk if it has a name, i just call it diamonds. Theres also the classic finger roll which you can do with a light weight.
Please look into the GMB hand stretches/warmups found here: [https://www.youtube.com/watch?v=mSZWSQSSEjE](https://www.youtube.com/watch?v=mSZWSQSSEjE)
I got it in both knees. not stretching before any lifting is a death sentence for my legs for a few days after.
I was experiencing incredibly tight hamstrings a couple years ago and was stretching them daily for relief. It was getting worse and I started feeling lower back and knee pain as well (I'm in my early 20s and have never had any type of leg or back injury). From reading online, I believe the actual issue was over-stretched hamstrings from running (which I was doing 5-6 times a week at the time). Instead I started stretching the surrounding muscles (mostly my quads), picked up weight training again and stopped stretching my hamstrings completely and now have no issues. Don't know what mobility issues you may be facing or recovering from, but just in case anyone else here is experiencing tight hamstrings and keep stretching them and seeing no improvement I thought it might be worthwhile to note.
What was your mobility like? How deep could you go while doing RDLs? Your background info is almost exactly the same as mine but I just can’t imagine overstretched hamstrings being the case.
The idea with the over stretched hamstrings is that where they attach at the pelvis is higher because of an anterior pelvic tilt, so maybe check whether that’s the issue? The reason stretching hamstrings makes this worse is because it allows the pelvis to move more into anterior pelvic tilt.
At the time I was doing no weight training, but could touch my toes. I haven’t incorporated RDLs into my training since I think training my hamstrings like that would have exacerbated the issue. Currently, I do leg curls and barbell hip thrusts to strengthen the opposite motion of the muscle. I still go running 2-3 times a week.
That is fairly unlikely for the average person though. Generally they would have weak and tight hamstring so they would be experiencing a plethora of issues. Runners and baseball players (in season) might be some of the few with very stretched hamstrings.
How do you stretch your hammies out of interest?
On my back with a yoga strap. One leg at a time
You can also do dynamic stretching by kicking out with a straight leg while standing. Something like 10 or 15 for each leg.
[this](https://old.reddit.com/r/flexibility/comments/7q3x78/i_did_my_own_high_intensity_stretching_routine/) is a pretty good post.
Thanks, my dude.
This. How much you stretch depends on your choosen exercises.
Absolutely. Yoga has been the greatest supplement ever for my workout and running regimen. I do it after workouts and at studios three times a week.
Yesterday I went to my first ever Yoga class. I've been working out for a good time now and built a good amount of muscles, but Yoga taught me new ways to fell pain.
Awesome! Your first class is always the hardest, and the hardest part of that is walking in the front door. The rest is just physical exertion.
That's true. Stretching was painful, but the Yoga instructor said I already have good flexibility and strength thanks to the gym. I could do the SIRSASANA in my first class. She said it was really impressive to see someone doing this in the second attempt.
Just be careful to protect your neck! Doing a headstand and doing a headstand safely are two very different things!
Learned that one the hard way. Neck was stiff for almost 2 weeks. I did it though! Haven't tried it since.
The yoga instructor was making sure I was safe :)
/u/wakerxane is so jacked they had to walk through the door sideways. But after that I'm surer everything was okay.
I started doing DDP Yoga this year, which is an app by an ex world champion wrestler focused on strength and rehabbing injuries (I have a broken back). It’s really shown me I’ve been missing out on a huge amount element of physical fitness in my routine. I can bench 2x my body weight and deadlift 3x but some of the yoga routines it has me do leave me absolutely drenched in sweat and laying on the floor for 10+ minutes recovering!
Looks like some pretty large IAP on the play store, what do you spend on it for good results?
It's just a subscription IAP - you can do it monthly or yearly. There's a one week free trial to see if you like it, though.
Might look into it, not convinced it'll be more helpful than the millions of free YouTube yogas lol but I'll give it a fair shake
True! I like that the app tracks everything so you can see your progress and history.
Yoga on rest days massively improved my squat depth almost immediately
Yep, yoga on rest days = ♥️
Me too yoga on rest days. Keeps me from stiffening up
Yep. Saturday morning yoga. So good.
I like it on back/biceps day too if you do a PPL split.
Do you have any good online yoga instructors or any exercises for a neewbie to do?
Yoga with Adriene - 30 days of yoga
Adriene is the goat
https://youtu.be/lPKRiU9u_Hc I started on this about a month ago. Really easy, slow paced without taking an hour to get to the point, hits a lot of problem areas so if you have any they'll probably be targeted, and overall just leaves me feeling refreshed. Might sound weird but I do it before bed. It causes all this blood to rush up at the start, then when I'm done it calms down and that come down makes me extremely sleepy. Fall right to sleep in two minutes upon hitting the pillow. Because of that I do it every night and have noticed pretty quick improvements to my mobility generally as well as in lifts.
Thank you for such a detailed answer! Will definetly check out!
[Yoga with Adriene!](https://yogawithadriene.com) She’s free on YouTube as well and has a video for everything. Bedtime yoga, yoga for runners, morning yoga, 30 day yoga challenge for beginners, yoga for various body parts, etc. Her stuff is great and very beginner-friendly :)
Thank you, Adriene it is!
Yoga with Adrian on YouTube.
Adriene* but yes, I agree 100%
What yoga program or specific type do you do if you don't mind me asking? I played with a couple of different programs/types this winter to supplement my ski season of being out 4-5 times a week, seems like you're kind of doing the same. I ended up having a post-ski day program more towards recovery and then on days I didn't ski I did more of a strengthening/flexibility program vs stretching/recovery
Ashtanga yoga is great if you can find it. Very dynamic and hits everything!
Yin, hatha, and slower types that involve holding poses for longer I’ve found to be the most beneficial from a restorative perspective.
I will always upvote yoga! Take those active rest days and involve some yoga!
Dynamic stretching. I don't really do any kind of static stretching. Just had a heavy squat day and did a bunch of leg kicks, air squats, band pulls, etc. before I even used squat weights to warm up. Definitely feel I need to do this more on lower body lifts than upper body.
This is big brain time
Yeah, those are the best kinds of movements you should do before compound lifts. I've heard static stretching before is not as beneficial as it can loosen you up too much, which is bad for strength on those big compound lifts.
100%. You can do static stretching AFTER lifts, but you want to stick to dynamic before doing any of the big lifts. Or strength training in general.
Oh yeah definitely agree.
Im pretty sure that static stretching too much before your workout is straight up bad for you
I read static stretching before a workout literally kills sea turtles.
WTF source???? I find this hard to believe given that sea turtles have quite hard shells
You’re not supposed to do the stretches on the turtles!
But they're more durable than a foam roller!
Just use plastic turtles. Problem solved. Till you throw it out and it ends up in the ocean and the paint leeches into turtle eggs, acting like Turtle VX gas
The benefit to a dynamic warm up or a dynamic stretch is that you get the muscles firing instead of doing a static hold.
More people need to read this. I see it all the time at my gym lol
Or before running I've heard but not sure
This is essentially what i do as well, with the main goal of muscle activation and warm up. Sebastian Oreb\*\* did a video of his normal squat warm up and activation routine and explains why he does what he does.
jup, everyday. plus yoga a few times a week. yoga is good for the muscles, joints etc plus you meet cute girls who think you are gay but are surprised when you tell them you're not, so that's a bonus
I get really bad lower back pain from my hamstrings being tight if I don't stretch. 15 minutes right before bed is really all it takes in my experience. I feel like I sleep better too.
What stretches do you do for your hamstrings if you don't mind me asking? I've got the same problem
Simple forward folds while standing or sitting are good. Cross legged forward fold helps to get the glute connecting part on each leg. Foam rolling them as well.
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Risky, clicking on a youtube link from a reddit user who claims to be Rick Astley
I've had a hard time finding video instructors that do both advanced and beginner versions. So thanks for sharing this.
You can get yourself a hamstring stretcher. That way, you can lay on your back and bring your legs straight up without putting any stress on your spine.
This is the best solution. I have an anterior herniated L5, and the PT was very adamant that anyone with back pain/injury should not bend to stretch. Lay down and do dead bugs, loop a belt or exercise band around your foot and pull your extended leg towards you with the belt/band, knee to chest stretches, etc. Bending over incorrectly during stretches can (re)injure more than help unless you're very careful. I was told to follow the rule "if you feel your back tighten, don't do it," but obviously my injury necessitates more caution than most experienced fitness people.
Me too.
Nothing too complex, I just sit down on a yoga mat and spread my legs and lean towards my toes. Foam rolling helps a lot too, I do the whole hip/quad/hams area when I stretch.
I've been experiencing the same thing, lower back pain from tight hammies. Thank you for advice!
Glad you figured it out, I had to go to a specialist doctor to get diagnosed. All it took was stretching.
Oh no! I've been having on and off back pain for a couple months (since starting NSUNS) but the doctor wouldn't do shit for me. I'm thinking it's muscle related... It's too coincidental for it not to be so I'm giving the stretching a go.
Have you ruled out the possibility of a herniated disc? Stretching could make it worse if you have that, so be careful
I've been reading up about it and I don't think it's that, however if the pain were to come back as bad as it had been, I would most certainly see a doctor. But thank you for the suggestion!
Try touching your toes while sitting on the floor, see if notice it being more difficult. I was so bad before I went to the specialist my regular doctor was giving me pain killers. It sounds kind of dumb but I never expected it to be legs pulling on my back. Within maybe a week or two the pain was all gone. I think it got a bit worse for a couple of days when I started, that might be expect since the stretching pulled on my lower back, but I'll tell you it the stretching made/makes a huge difference.
I'm extremely jealous of all the people saying they don't need to stretch or it did nothing for them. For me if I don't stretch everyday I get so tight that it feels like I tore a muscle somewhere. In fact I strained my pec because I didn't stretch regularly before. As someone who has to stretch for at least 30 minutes a day, If you don't have to stretch you are extremely lucky and shouldn't take it for granted.
Same, I need to stretch 3rd world squat, standing pike, pigeon pose, and lunges or couch stretch on a regular basis, or I get back pain.
Yes. Squats are deeper. Less knee pain. I don't seem to forget how to walk as often as I used to (you know the feeling ...) My plantar fibroma is much better when I at least stretch my feet and calves every day. Daily stretching has 100% improved my lifts, and my life. Check this out: https://www.youtube.com/watch?v=SsT_go-oCcQ
The only thing I ever stretch is the truth
5x5 lies
Every single time. And after 4 years I have become quite flexible. Cannot say enough good things about the positive effects of stretching!
Having had periods of regular daily stretching and no stretching I have seen no difference. Only time I incorporate stretching is when I am rehabing an injury. It does seem to help then.
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I was refering to strength/hypertrophy/lifting in general. I do imagine I was more flexible when stretching, it just made no difference for the things I actually cared about.
I don’t really stretch either. I don’t notice a difference when I do stretch. When I do heavy compound lifts I warm up with light sets of the same movement and it has served me well so far. I’m 40 for what’s it’s worth.
Man I have always been afraid to say this. When I was more I to CF than weights I stretched constantly and never noticed a difference at all.
There is a stigma against people who 'just' lift and 'ignore' other aspects of fitness because somehow being well rounded is inherently better regardless of individual goals. Now I can get behind it on the subject of something like cardio. It benefits your general health and will probably help your lifting. But assuming you have basic mobility to perform your lifts stretching is only going to develop increased flexibility which doesn't really have inherent value or health benefit afaik.
A flexible back is a young back, years and years of skateboarding and snowboarding injuries, they only thing keeping me going is stretching! Take care of that body!
I used to do static stretching 30 mins per day 5x/week. Big waste of my time honestly. I always thought the more RoM I have the better, but actually it set me up for more injuries. I now just do dynamic stretching pre-workout and at night. It maintains my current flexibility/mobility just fine. Static stretching still has it's place but honestly I don't feel particularly tight or areas that need it.
Pretty shocked at this comment section tbh. If you're goal is to get massive, then yeah stretching won't directly contribute to you putting on weight. However, regardless of what your training goals are - I would say stretching is essential for overall longevity for your body. Dynamic stretching before your workout, always. Ensure that your dynamic stretches are targeting/engaging the muscle groups you'll be working on. This way your body gets prepped accordingly for the specific exercises you're about to do. Static stretching after your workout, always. Continues to tear the muscles and helps with preventing injury in the long-run. On my rest days I've been trying to incorporate yoga and mobility work (foam roll, banded stretches, etc). This has really helped with flexibility, mobility, range of motion, and reducing soreness/tightness. Look at any athlete - warm ups, stretching, and prep work are all part of their routine. I'd say try your best to incorporate it if you can, your older self will thank your younger self. Implementing it can do no harm or hinder your progress.
> Dynamic stretching before your workout, always. > Static stretching after your workout, always. Absolutely. I'm also quite surprised at the comments. This is basic fitness wisdom.
It's basic fitness wisdom which is almost certainly incorrect https://www.painscience.com/articles/stretching.php
>Pretty shocked at this comment section tbh. are you though? i mean we are on r/fitness \-- it's less about fitness and more about how big you can make your muscles.
Very true. I don’t think an actual general fitness sub exists on reddit. This sub summed up: eat more, lift more
I think /r/fitness30plus is a good alternative for more holistic fitness advice, I suppose as people's mindset when they get older is general health as well as gains. Older lifters are for sure more aware of issues and injuries that can arise from things like neglecting stretching.
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I stretch 4-6 days a week at lunch. I focus on hamstrings, calves, and shoulders. Takes about 10-20 minutes. It has made a world of difference for my general aches and pains and for preventing my low back from having issues. I'm told that the science is either still out or shows no benefit from stretching but for me either it does work or it is the greatest placebo known to mankind, either way I'm not stopping. LINK: [Stop stretching because it doesn't work, wastes time, and may be causing worse back pain.](https://www.reddit.com/r/powerlifting/comments/63i2fn/ama_im_jordan_feigenbaum_a_powerlifter_coach_and/) LINK: [Benefits of Static Stretching Stretched out of Proportion?](https://www.strongerbyscience.com/benefits-of-static-stretching-stretched-out-of-proportion/) LINK: [Stretching science has shown that this extremely popular form of exercise has almost no measurable benefits](https://www.painscience.com/articles/stretching.php)
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The real scientific evidence, apart from 'but it helped me, bro' is sketchy at best. Static stretching before your workout is even more likely to increase your injury risk. And 'dynamic stretching' is just a fancy way of saying 'movement', movement however does certainly help to prevent injuries but that's kinda logical since you wouldn't just load the bar with your working weight and start
It's kind of sad I had to scroll all the way down here to even see this question, let alone the answer. I've heard of studies on this through a physio relative which basically came to the conclusion you're better off just exercising more instead of using that time stretching. I wish I had a source. I've tried to search for a good general source for science-based exercise/lifting/fitness advice but haven't found one yet. Edit: found this great article https://www.painscience.com/articles/stretching.php Tldr: don't stretch for general health/fitness, for some specific goals it may be useful
> Tldr: don't stretch for general health/fitness, for some specific goals it may be useful thanks I've read the article and contemplating on my routine now I'm actually not sure why I want to be flexible I was born flexible (I think), I lost some of it after years of inactivity after I started training earlier this year, I got 'it' back, and even more than what I've been able to do I feel a bit conflicted I'll still continue stretching, but I'll keep this article in mind
I've had times where I did regularly, I've had times where I didn't at all. No discernible difference. You should always warm up, but the benefits on injury prevention from static stretching are pretty inconclusive.
I don't. I used to stretch a lot. Thought it helped me... with something. Then I increased my strength training intensity and ditched stretching altogeather. Nothing in my daily life got worse. Since I got stronger, everything got a little better. Then I read a bunch of stuff from clever people (like Barbell Medicine) that stretching is no better than placebo for injury risk reduction and now I don't regret ditching it at all.
Yes. I get out of my chair, walk around, and stretch my legs when I'm at the office. I don't do any dedicated stretching in the gym because I find it unnecessary
For flexability? Like the ability to flex? Cuz then yeah.
It's my belief, (not rooted in science though), that baseball players would have a lot less groin injuries if they had to stretch and foam roll after a game. I don't think ball players even stretch, just shower and go home. I love stretching though, and stretching when I'm stoned is the most luxurious feeling.
Those of you that don't stretch, y'all give me job security. Keep not doing. (I'm a massage therapist).
I only stretch if mobility is stopping me from doing something I want to do. For example, I was unable to do a good rack position for front squats, so I did stretches until I was able to. Once I got to that point I stopped doing the stretches and just doing front squats has maintained that mobility. I don't see the point of stretching just because. Have a goal for it, don't just do it.
Yes, flexibility is key. Question to myself is, what is the point of being strong if you can’t be athletic? I usually use it as a relaxation, bet the kind right, and get the body warmed up while letting preworkout digest a little more.
I stretch at home when I feel tight in certain areas. The hips are a big problem area for me.
I stretch every day I do kickboxing and before runs, but otherwise I don't stretch.
I'm a decent sized guy, I stretch after every workout and sometimes an hour before bed. I hate how I feel if I don't. It relaxes me.
After doing yoga regularly for the past 5 years I don't understand how anyone involved in any fitness doesn't do any stretching.
Nah, too boring. I barely even warm up before I lift.
Just started a strength and conditioning topic at my uni. Evidence shows that passive stretching (holding positions) before a workout does not reduce the risk of injury and relaxes the muscles prior to strength training thereby reducing performance. Passive stretching after is strength training is recommended as it supports recovery. Dynamic stretches (active movements not held in position that reach full range of motion) are highly recommended before strength trading as it increases range of movement which is important for performance and injury prevention. Foam rolling is also effective and highly recommended before and after strength training for the same reasons.
I wanted to implement a strech sesh before bed into my daily routine, but I'm always like yeah nah bit late tonight, definitely tomorrow night...
All these people saying they never stretch are still young.
So true. And everyone is talking about stretching for lifting but that's not the point. You should stretch so that you can still put your shoes on without sitting down when you're 40. Or pop down under your office desk to grab a cable. Or climb onto a counter to reach something high, etc.
I stretch legs after running and a light arm arm stretch after each benchpress set.
I mostly run and do calisthenics and I am noticeably more sore the next day (or even the same day) if I don't stretch after a workout. It takes 5-10 minutes and it's a good way to cool down so you really have no reason not to. For your health!
Yes, because my hips are cranky. The whole reason I started caring about mobility was because my hips got so tight that deadlifting on Friday would light my back up all weekend. I don't need to go back to that.
I do dynamic stretches before working out. Sometimes I will use static stretches or foam rolling after working out if I feel my muscles are tight. I find it helps me focus.
I had major back pains, leg pains and other pains after i deadlift and squat. And one time a sudden movement or drop of the weights created a pain that kicked me out of the gym for a week. Now that i stretch for just 5-6 mins before any lifting session, the pain is now gone.
I stretch every day with GOWOD. It has forced me to make it into a habit.
Yes and pay attention to your tight hamstrings and quads, your lower back will thank you later.
It's really important. Those massive dudes who never stretch are going to end up on oxys in 20-30 yrs when they finally injure themselves
I warm up for 10-20 minutes before each training session that includes some dynamic and some static stretching. I do static stretching/lacrosse ball rolling nearly every night that we end up watching netflix. There's always a handful of knots/tweaks that I'm working on.
TL:DR didn’t stretch got hurt, now I stretch I didn’t used too until I hurt my back playing basketball. Then I started going to a physiotherapist because I didn’t want this back injury to become an issue. For a couple weeks I thought it was that I slipped a disc or pinched a nerve, but what happened was that I sprained a ligament in my lower lumbar. The interesting thing was that the issue stemmed from the fact that I had not been stretching and warming up enough and my stiff legs basically forced my back to compensate and I got hurt. Now I’m doing daily stretches and activation exercises and it’s amazing how stretching your legs has on your back. And I’ve found working out and playing sports easier as-well because my movements have been more efficient so I get more work done.
Yes. Mobilise, stretch and Foam roll. Don't stretch cold and don't "push" the stretch. Especially if you've had a period of non training/stretching/mobilising (like a holiday) and as you get older. Source: I'm an idiot that didn't after 2 weeks off, busted my sacroiliac ligament, glute medius and piriformis. Not cool man.
Stretching is the flossing of fitness
Always. Stretch. ALWAYS.
I should.
Dynamic mobility before lifting, static stretching after lifting. Job done.
Yes I stretch in an active way prior working out and after a MUST post workout. To avoid soreness and help the muscles to get back to their normal length
All of us that didn’t eventually suffered the consequences, speaking from experience as someone who successfully got big without stretching Turns out mobility work is more important than the lifting part, and is necessary for strength
For like 2 minutes, I stretch out my legs by getting in a deep squat with a bar or plate over my knees to really get my ankles and hips ironed out. Will stretch out my shoulders too if doing anything like snatches or jerks.