Stretching routine. Advice please

nice_guy80

Has anybody got some good links/advice about stretching?
I'd like to introduce a daily stretching time for myself.

I want to improve my flexibility for playing sport and to reduce chance of injury. does yoga help with this?

Transform

all this before training -

https://www.youtube.com/watch?v=ZplXyO-q4eo

then more of this after training -

https://www.youtube.com/watch?v=nrXNeFsO3TM

Covers most areas really

stet

If you want to improve range of motion and flexibility etc never do "bouncy stretches". Always ease your muscles slowly to the "point of bind" (until you feel the muscle is tight), then breathe in deeply, and slowly stretch the muscle a little on exhalation and hold for at least 15 seconds (the stretch, not your breath)!:), then repeat.
It is important to do this slowly as the muscle has a "stretch reflex" so that everytime a muscle stretches, its job is to contract to protect it. Therefore if you do it too fast, your muscles will just keep contracting back to the same "point of bind", however if done slowly and held, your muscles will be trained to realize a new "point of bind".

Transform

stet wrote: »

If you want to improve range of motion and flexibility etc never do "bouncy stretches". Always ease your muscles slowly to the "point of bind" (until you feel the muscle is tight), then breathe in deeply, and slowly stretch the muscle a little on exhalation and hold for at least 15 seconds (the stretch, not your breath)!:), then repeat.
It is important to do this slowly as the muscle has a "stretch reflex" so that everytime a muscle stretches, its job is to contract to protect it. Therefore if you do it too fast, your muscles will just keep contracting back to the same "point of bind", however if done slowly and held, your muscles will be trained to realize a new "point of bind".

wow way to pull up a 2month old thread!

stet

First of all mate, Ive just joined this site and read the "thread"..

Second: are you an american:D

Transform

stet wrote: »

First of all mate, Ive just joined this site and read the "thread"..

Second: are you an american:D

then start a new thread and there is no need to use phrases like stretch reflex and point of bind when explaining anything.

Explain things simply otherwise you are just going to come off like someone who has just read a few books.

Yes i am from texas i just had my kildare accent on for that one

stet

Transform wrote: »

then start a new thread and there is no need to use phrases like stretch reflex and point of bind when explaining anything.

Explain things simply otherwise you are just going to come off like someone who has just read a few books.

Yes i am from texas i just had my kildare accent on for that one

Look man, I gave advice to a question that was posted.

I didn't mention your message or engage you in any way.

It's not my style to slag people off and I'm not an ego maniac.

The term stretch reflex is pretty self explanatory and I used an alternative for "point of bind", and as a qualified and practicing NMPT, of course I've read many books, and as such I believe in educating people by using correct terminology whilst explaining what it means and the reasoning behind it.

If you have a different point of view on the subject of stretching to improve flexibility and range of motion, you're very welcome to it, but please leave me alone.

Cheers

Transform

stet wrote: »

Look man, I gave advice to a question that was posted.

I didn't mention your message or engage you in any way.

It's not my style to slag people off and I'm not an ego maniac.

The term stretch reflex is pretty self explanatory and I used an alternative for "point of bind", and as a qualified and practicing NMPT, of course I've read many books, and as such I believe in educating people by using correct terminology whilst explaining what it means and the reasoning behind it.

If you have a different point of view on the subject of stretching to improve flexibility and range of motion, you're very welcome to it, but please leave me alone.

Cheers

Man i am honestly trying to help you here - if you are new to the site (which your knowledge is really going to help here in a big way) then keep it all simple when you can is all i am saying and i do not have a different point of view i am speeking off the same hymn sheet here.

There is no need to get irritated with me and really hope it does not turn you off as someone with your experience in NMT is really needed here.

Its all cool

Apip99

stet: Settle down buddy, we're all friends here.. As you say you've just joined so welcome, and a word to the wise.. Some people on here know what they are talking about and are well respected, would be best to to launch an attack so early on. We usually wait till about 50 posts till we 'get stuck in'

OP, Yoga is one thing that would help you flexibility immanency. Last year I could just about touch my knees, then after 2 months of Yoga (astanga) I could touch the floor. Fast results. And its great for the mind as well. Very settling.

Transform: The freeze image on video 2 gets me every time.....:pac:

COH

when people use the search function older threads come up, doesn't make the information or new input any less relevant when the topic is a general one.

we're not all friends.. we just pretend to be in case we get banned for being mean :pac:

the drifter

Back on topic please lads/ladies...if ye wish too discuss the matter further please take it to PM


D

TommyKnocker

Hi

Ok folks, take a deep breath and chill out a little.

We don't have to all be friends, but that dosen't mean that we can jump down each others throats either.

I would like to draw everybodies attention to the Fitness Forum Charter and specifically the last part titled "Be Nice - It Won't Kill You".

Transform: In fairness the thread was not that old (2 months) and the only phrase that I would not have heard before "point of bind" was explained in the post.

Stet: As a new member of the fitness forum firstly let me say welcome.

Secondly: I would ask that if during your time here on the fitness forum (or any forum on Boards.ie) you come across any post which you have an issue with, then please use the "report this post" function to bring the post to the Forum Moderators attention rather then replying aggressively or getting into an argument on thread, as this is considered off topic.

To report a post simply click on the little red triangle with the exclaimation mark inside , located on the bottom left of every post. Simply write in the text box the reason you are reporting the post and click send. The forum moderators will then check the post and take any action required.

Apip99: I would ask that if you see a spat develop between posters on a thread, that you also use the "Report Post" function instead of engaging in back seat moding.

Everybody else: As you were


Best Regards,

M

*** Edit ***

Sorry D. for the double modding. Was never much good at one liners

size5

Realise the best time for stretching is after activity when you are warm and blood flow is good to the muscles. But what about stretching when you are sitting on your backside watching TV? Realise you would have to be careful in order not to pull a muscle but would you get benefit(good use of unproductive time)?