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

maradona10

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

tribulus

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

amazingemmet

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

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?

amazingemmet

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

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

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.

maradona10

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