I don't stretch

NoQuarter

Anyone else?

The only time I actually stretch is if I go on a run, ill run for 5 mins and then stretch. But when doing weights in the gym I just go straight from cold into the weights session. I barely warm up, I just do the same exercises I'm doing with lighter weights building up to max. Then after my workout, just stroll straight into the showers.

Strangely, I used to put time into stretching and would pick up the occasional injury but nowadays I never get injured despite not stretching. If fact, I barely ever even feel a niggle.

Is anyone else similar?

I do actually realise the importance of stretching, but I just dont seem to need it.

I do for legs and ankles at night time the odd time cos I had the worst ankle mob in the world. Otherwise no I don't stretch either unless I'm hanging around waiting for the squat rack
Never stretched for running either, 5 min walk was fine by me

Dtp1979

The title really should've been

DO YOU EVEN STRECTH

Alf Veedersane

I'm a leopard. It's important for the world that I'm supple.

So I stretch and do lots of mobility work.

Alf Veedersane

Dtp1979 wrote: »

The title really should've been

DO YOU EVEN STRECTH

DO YOU EVEN ENGLISH?

Alf Veedersane

Alf Veedersane wrote: »

DO YOU EVEN ENGLISH?

http://www.quickmeme.com/img/e2/e2d278c546432c8b0a30ce8982752deb56d0249aff996c923378fdf2524a5981.jpg

Mister Vain

I sometimes stretch after doing squats, but generally I don't when it comes to weight training. I probably should stretch more often though as my flexibility is terrible.

Dtp1979

Alf Veedersane wrote: »

DO YOU EVEN ENGLISH?

It was a play on the phrase do you even lift dope

Alf Veedersane

Dtp1979 wrote: »

It was a play on the phrase do you even lift dope

I don't lift dope.

Drugs are bad, mmmmkay.

Alf Veedersane

Once everything can move in the full ROM it needs to, you don't need to stretch that much if at all.

So if I'm going for a run, more often than not I won't need to stretch.

Bit of dynamic stretching before soccer and lots before taekwondo.

LuckyLloyd

Seems to me that you should have a really good reason not to do mobility work. The emphasis is on mobility work though - not touching your toes for the sake of it. Anyone who played sport as a teenager in this country will have a very incorrect view of what stretching is supposed to be. If you're sitting at a desk 8 hours plus a day your hips / hamstrings / glutes / shoulders / quads are all probably tight and need work. Particularly your hips.

Alf Veedersane

LuckyLloyd wrote: »

Seems to me that you should have a really good reason not to do mobility work. The emphasis is on mobility work though - not touching your toes for the sake of it. Anyone who played sport as a teenager in this country will have a very incorrect view of what stretching is supposed to be. If you're sitting at a desk 8 hours plus a day your hips / hamstrings / glutes / shoulders / quads are all probably tight and need work. Particularly your hips.

Yup.

And while you might get by not doing any stretching or mobility work for a long time, it catches up on you and you end up being subjected to the kind of trigger point therapy that was invented in the 7th circle of Hell in order to get proper mobility back, especially with the hips.

nice_guy80

do you need to be mobile? - run, change direction, twist, turn, jump, land

then you need a certain level of flexibility and mobility

Sundy

The older you get the more you appreciate the value of stretching and mobility work.

Never did any all through my twenties and got by just fine, now I suffer if i don't do any.

LuckyLloyd

nice_guy80 wrote: »

do you need to be mobile? - run, change direction, twist, turn, jump, land

then you need a certain level of flexibility and mobility

If all you do is Squat / Press / Deadlift you still need to be mobile. Lifting safely and correctly with the full range of motion requires stability and flexibility.

I'm sure one could devise a gym program where bad mobility wouldn't be a limiting factor, but if your training isn't contributing to freer general movement then you have to question its value imo.

Alf Veedersane

LuckyLloyd wrote: »

If all you do is Squat / Press / Deadlift you still need to be mobile. Lifting safely and correctly with the full range of motion requires stability and flexibility.

I probably wouldn't have appreciated this as fully until I had been to the physio with tight hips. The difference between before and after was night and day.

Mellor

LuckyLloyd wrote: »

. Anyone who played sport as a teenager in this country will have a very incorrect view of what stretching is supposed to be.

Exactly this.

For the people who say they never stretch. The warm up sets you do with little or no weight are probably mee effective than the "stretching" you are avoiding.

NoQuarter

I suppose that's what I was mostly worried about, not stretching catching up on me. I never really thought about it in terms of mobility (that said, I don't have any - I'm very inflexible) but always thought the primary function of stretching as injury prevention.

LuckyLloyd

NoQuarter wrote: »

I suppose that's what I was mostly worried about, not stretching catching up on me. I never really thought about it in terms of mobility (that said, I don't have any - I'm very inflexible) but always thought the primary function of stretching as injury prevention.

Better mobility = better movement = less injuries

NoQuarter

LuckyLloyd wrote: »

Better mobility = better movement = less injuries

Well that's the point of this thread, I have no mobility, can barely touch my knees, don't stretch, but never get injured.

Alf Veedersane

NoQuarter wrote: »

Well that's the point of this thread, I have no mobility, can barely touch my knees, don't stretch, but never get injured.

Yet.

Well if you've no mobility I'd get right on that

Alf Veedersane

NoQuarter wrote: »

Well that's the point of this thread, I have no mobility, can barely touch my knees, don't stretch, but never get injured.

And flexibility is not necessarily the same as mobility.

blatantrereg

and shoulders.

my hip mobility is pretty good, but my shoulder mobility is bad.

...and mid/upper back, come to think of it.

I think a lot of people were taught to stretch before exercise so they don't get injured. I'm not sure there is much benefit stretching before exercise. In fact static stretching weakens the muscles for a bit so maybe it's actually detrimental to do it before exercise. Warming up before exercise is important. Stretching and mobility work is important. But I don't think it's important to do stretching/mobility work as part of your warm up.

Alf Veedersane

blatantrereg wrote: »

Warming up before exercise is important. Stretching and mobility work is important. But I don't think it's important to do stretching/mobility work as part of your warm up.

What does a warm up that doesn't involve mobility in some capacity look like?

blatantrereg

Alf Veedersane wrote: »

What does a warm up that doesn't involve mobility in some capacity look like?

for example, some of these - low intensity jogging; low intensity rowing machine; kettlebell swings with a lighter kettlebell; low intensity speed rope

and doing whatever you're warming up for at a low intensity (if not already included above).

papu

blatantrereg wrote: »

for example, some of these - low intensity jogging; low intensity rowing machine; kettlebell swings with a lighter kettlebell; low intensity speed rope

and doing whatever you're warming up for at a low intensity (if not already included above).

I'm pretty sure all of those involve movement.

I don't think it's any kind of achievement to be immobile and not stretch. You're putting yourself far more at risk if you find yourself out of your comfort position in the weights room and in general activities.

blatantrereg

papu wrote: »

I'm pretty sure all of those involve movement.

haha!
Most of them wouldn't be beneficial for mobility though.

Alf Veedersane

blatantrereg wrote: »

and doing whatever you're warming up for at a low intensity (if not already included above).

That's mobility work though.

A lot of what people should do as a warm up is mobility work. You're doing the exercise through the full ROM and generating the forces required through that full ROM to do what they're warming up for properly.

NoQuarter

Alf Veedersane wrote: »

Yet.

Yes, but I don't know what to take from that. Is it inevitable if I don't stretch? Back in the days when I did warm up properly and stretch I would have injuries. I'm obviously not blaming stretching on that but I'm just wondering how necessary it is. Different for different people perhaps.

bluewolf wrote: »

Well if you've no mobility I'd get right on that

Perhaps flexibility is a better word for it than mobility.

Alf Veedersane

NoQuarter wrote: »

Yes, but I don't know what to take from that. Is it inevitable if I don't stretch? Back in the days when I did warm up properly and stretch I would have injuries. I'm obviously not blaming stretching on that but I'm just wondering how necessary it is. Different for different people perhaps.

It's possible that if you're not flexible enough to achieved the required ROM that you'll compensate by getting into a position that isn't great in order to get 'over the line', then there may be a cumulative effect over time.

Flexibility is part of mobility but flexibility isn't the same as mobility.

NoQuarter

Alf Veedersane wrote: »

It's possible that if you're not flexible enough to achieved the required ROM that you'll compensate by getting into a position that isn't great in order to get 'over the line', then there may be a cumulative effect over time.

Flexibility is part of mobility but flexibility isn't the same as mobility.

Good point, it's certainly something I'll have to keep in mind. As I said, I cant touch my toes and cant really get close so I can see how my shorter reach/less flexibility might effect something like the deadlift. I'll have to focus on being even more aware of form even though I do put huge focus on form.

I think I mean flexibility, I'm not sure what the definition of mobility is in this context but I can move fine.

Sangre

My half arsed approach to mobility/flexibility for years has caught up with me recently and now I am paying the price. I haven't been able to squat/deadlift for months and the gym is seriously boring without those two lifts imo.

Alf Veedersane

NoQuarter wrote: »

I think I mean flexibility, I'm not sure what the definition of mobility is in this context but I can move fine.

Mobility is roughly broken into (1) having the range of motion required to perform the task with good technique and (2) being able to generate forces needed for what it is you're doing, e.g. squatting, within the full range of motion that's needed.

So being mobile is about both having the flexibility to perform an exercise in the required ROM and being able to properly control your body by generating sufficient forces within that full range of motion.

Edit: Flexibility is touching your toes, mobility is doing a proper RDL where the weight plates feather the ground

power pants

never bothered stretching for any exercises except for squatting. Ill spend about 5-10 mins beforehand

NoQuarter

Alf Veedersane wrote: »

Mobility is roughly broken into (1) having the range of motion required to perform the task with good technique and (2) being able to generate forces needed for what it is you're doing, e.g. squatting, within the full range of motion that's needed.

So being mobile is about both having the flexibility to perform an exercise in the required ROM and being able to properly control your body by generating sufficient forces within that full range of motion.

Edit: Flexibility is touching your toes, mobility is doing a proper RDL where the weight plates feather the ground

Thanks. In that case mobility isn't an issue for me and I would think that, aside from stretching, actually doing the relevant movement will be good enough practice for mobility for that particular movement. What I mean by that is; I don't expect to be able to squat deep one day and suddenly not be able to because I wasn't stretching afterwards. Injuries aside, of course.

Alf Veedersane

NoQuarter wrote: »

Thanks. In that case mobility isn't an issue for me and I would think that, aside from stretching, actually doing the relevant movement will be good enough practice for mobility for that particular movement. What I mean by that is; I don't expect to be able to squat deep one day and suddenly not be able to because I wasn't stretching afterwards. Injuries aside, of course.

You can mobile enough to do an exercise but that doesn't mean improving your flexibility and consequently your mobility won't improve your ability to do an exercise.

I have to go to the physio about a year ago because I never did any basic mobility work. After about 5 sessions of pain to restore proper mobility I was given stretches to do to maintain mobility.

Tl; dr being mobile enough doesn't mean that improving mobility won't improve what you do

bohsman

Anything to test yourself or should you go to the physio to check mobility? I feel I'm fairly flexible, can touch toes no bother etc but may have some shoulder issues I should really look into.

Alf Veedersane

bohsman wrote: »

Anything to test yourself or should you go to the physio to check mobility? I feel I'm fairly flexible, can touch toes no bother etc but may have some shoulder issues I should really look into.

Here's a good video Dominic Munnelly (aka Transform) put together to assess yourself for 4 key areas:

http://www.dominicmunnelly.ie/2013/01/4-mobility-tests-to-reduce-risk-of-injury/

Test, work to improve and retest.

Mellor

blatantrereg wrote: »

haha!
Most of them wouldn't be beneficial for mobility though.

They really are tbh. If they weren't what would be the point.

If I go straight in and load up my work set for the day, lets say Squat 140kg x 3. I'll probably rep it, but form will be sub par and I'll feel 'crunchy' in the corners.

Working up through, 20kg, 60kg, 100kg, 120kg will make it a lot better and smoother. It's not a funny position, involving rubber bands and lacrosse balls. But if it's preparing and mobilising the joints, then it's mobility work.

NoQuarter wrote: »

I don't expect to be able to squat deep one day and suddenly not be able to because I wasn't stretching afterwards. Injuries aside, of course.

Yes of course you'll not tighten up to old man levels over night. But mobility still flucuates.
At the end of a heavy squat session, your mobility and comfort in the bottom of a deep bodyweight squat is probably pretty good. The loaded bar has essentially mobilises you fully. You can probably get a v.deep ATG position (which might be a lot deeper than your barbel squat position).
Two days later, can you wake up and instantly drop into that same position? Does it look as good, or are you rounding the corners to achieve and hold it.

evo2000

NoQuarter wrote: »

Anyone else?

The only time I actually stretch is if I go on a run, ill run for 5 mins and then stretch. But when doing weights in the gym I just go straight from cold into the weights session. I barely warm up, I just do the same exercises I'm doing with lighter weights building up to max. Then after my workout, just stroll straight into the showers.

Strangely, I used to put time into stretching and would pick up the occasional injury but nowadays I never get injured despite not stretching. If fact, I barely ever even feel a niggle.

Is anyone else similar?

I do actually realise the importance of stretching, but I just dont seem to need it.

You should always warm up and stretch and warm down and stretch its time well spent and helps prevents injuries, it ll set u back alot further if u get injured

Not stretching is to put it bluntly DUMB!

Todd Toddington III

for those of you, like myself, who sit at a desk for 40ish hours a week I would seriously recommend stretching out those hip flexor and working on your glutes (bridges) daily. I didn't and am paying the price now. left hamstring is screwed, it's getting better but it will be a long time before I'll be able to deadlift heavy again. sadface

Alf Veedersane

Good article on hip mobility, which is important for those of us sitting at a desk a lot:


http://tnation.t-nation.com/free_online_article/sports_body_training_performance_repair/get_your_butt_in_gear

Okay okay ... went off to do stretches there. Hip mob is actually a good one.

NoQuarter

Hi all, OP here

Just going to bump this thread. It was an interesting re-read!

So, unsurprisingly my body eventually broke down, ironically only a few months after I posted this thread. I went to progress to Olympic lifts with my bad flexibility (and what turns out was shockingly bad mobility) and I damaged myself pretty badly in the shoulders and groin. (Bad hip mobility so hurt myself catching the bar in a deep squat on the snatch).

I figured my mobility was ok because I could actually squat and deadlift decent weight, but little did I know that I was in nowhere near the right positions doing it. My back may well have been straight but there was no way my hips were in the right position.

It was a real eye opener on how bad I was. I still have an enormous way to go but I'm trying to do 15 mins of flexibility/mobility a night in addition to introducing 2-3 pilates/yoga classes a week. I do feel the difference already.

It's interesting to realise how everything is connected and how something like hamstrings can hold back a snatch even though you might not identify the hamstrings as a muscle group that would be overly used in that.

Just thought I'd give an update!

cc87

This series of articles from Eric Cressey and Mike Robertson, 11 years later is still one of the best I've read about why and how you should do resistance training and include mobility work in your training.

Can be a bit of heavy reading but still awesome.

https://www.t-nation.com/training/neanderthal-no-more-1
https://www.t-nation.com/training/neanderthal-no-more-2
https://www.t-nation.com/training/neanderthal-no-more-3
https://www.t-nation.com/workouts/neanderthal-no-more-4
https://www.t-nation.com/workouts/neanderthal-no-more-5

NoQuarter

NoQuarter wrote: »

Hi all, OP here

Just going to bump this thread. It was an interesting re-read!

So, unsurprisingly my body eventually broke down, ironically only a few months after I posted this thread. I went to progress to Olympic lifts with my bad flexibility (and what turns out was shockingly bad mobility) and I damaged myself pretty badly in the shoulders and groin. (Bad hip mobility so hurt myself catching the bar in a deep squat on the snatch).

I figured my mobility was ok because I could actually squat and deadlift decent weight, but little did I know that I was in nowhere near the right positions doing it. My back may well have been straight but there was no way my hips were in the right position.

It was a real eye opener on how bad I was. I still have an enormous way to go but I'm trying to do 15 mins of flexibility/mobility a night in addition to introducing 2-3 pilates/yoga classes a week. I do feel the difference already.

It's interesting to realise how everything is connected and how something like hamstrings can hold back a snatch even though you might not identify the hamstrings as a muscle group that would be overly used in that.

Just thought I'd give an update!

I'm glad I've started stretching and warming up too since I posted !