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what are the most valuable stretching exercises for the big lifts?

  • 03-08-2008 9:09pm
    #1
    Closed Accounts Posts: 440 ✭✭


    ive just recently started using shoulder dislocations which i find excellent. i had never heard of them until the last week.

    what other stretches are as valuable as these for the rest of the body

    im trying to improve flexibility so i can perform the big lifts with correct technique


Comments

  • Closed Accounts Posts: 3,635 ✭✭✭tribulus


    Any stretches for your ITB, piriformis and the whole hips/glutes area will help with squatting and deadlifting correctly.


  • Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    Hip flexors stretches are the most important of the lot imo.


  • Closed Accounts Posts: 3,494 ✭✭✭ronbyrne2005


    Whats latest science on stretching? is dynamic or static better, is any necessary if you are performing routine strictly and to full range of motion?


  • Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    You need to work all type of stretching for complete freedom of movement, this will include dynamic, static and isometric


  • Closed Accounts Posts: 440 ✭✭maradona10


    thanks for the replies but i understand that stretches need to be done. Im looking for the actual specific stretches that are effective, such as shoulder dislocations. if anyone can provide some id appreciate it
    thanks


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  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    maradona10 wrote: »
    thanks for the replies but i understand that stretches need to be done. Im looking for the actual specific stretches that are effective, such as shoulder dislocations. if anyone can provide some id appreciate it
    thanks

    I've a routine that I use before every lower body session. I also do the first two parts before my upper body routine. It's as follows: (everything's done til I feel "ready", it varies from day to day)

    1) Shoulder Dislocates
    2) Side Twists with a hollow bar/broom stick on my shoulders
    3) Side bends with the bar on my shoulders
    4) Leg Swings, front and side
    http://ie.youtube.com/watch?v=MmfU8X7uDuo
    http://ie.youtube.com/watch?v=-vbQXUPFWJQ
    5) Warrior Lunge (tho I hold it for longer than in the vid)
    http://ie.youtube.com/watch?v=JrvfDTIPHA4
    6) Piriformis stretch
    http://ie.youtube.com/watch?v=UkP4ZAYdR4o
    7) Maybe some toe touches and side lunges if I feel the need

    With the warrior lunge;
    -I step forward instead of back
    -My step's a little bit longer
    -I keep my knee off the ground
    -I squeeze the glute on my trailing leg (this REALLY helps to stretch out your hip flexors)

    The above has worked really well for me. Sometimes I rush thru all of it in 2 or 3 mins. Sometimes it takes 20. It all depends on how I feel.


  • Closed Accounts Posts: 440 ✭✭maradona10


    great stuff, thats what I was looking for
    thanks Hanley.


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