I have had most sucess carrying out a morning dynamic routine, followed by a pre-workout dynamic routine. I only do static stretches 3-4 hours post workout, usually before bed.
Always work and warm up before Stretching. A good stretching routine takes an Hour. Stretch everything, the Body works All or Nothing.
You should not be stretching everything, that is too much for the body to handle. Most of you guys have the right idea, dynamic leg swings need to be done in the morning, every morning. This resets your nervous system and allows lengthening of the muscle fibers. Another session should be done later in the day, like before your workout. Leg swings should be done to the front, sides, and back. As many as needed. Usually a few sets of ten are done. Also for the arms. A warm up should be specific to your workout. Meaning, if you're gonna be doing heavy squats, then some light jogging, marching, high knees, leg swings, and some body weight squats. For boxing/ kickboxing training, jogging, loosening of the joints, arm and leg swings. You should warm up and stretch for top to bottom. From neck to ankles. Static should be done after a workout, never before unless you are gymnast or have PTFS or other injuries. Also, anyone looking to achieve side splits should include isometric stretching. Look up, Stretching Scientifically, by Thomas Kurz.
This is where I am really lazy before hitting the weights, stretching? What do you recommend for say, just prior to doing an - upper body workout, - a lower body workout and also - a session of HIIT on the rower and treadmill.
For upper body workout, light jog, marching with joint rotation. Elbows, arms, wrists, fingers, neck. The your main workout. Then your cool down and isometric/static slow stretching. For lower body, light jog, knee circles, ankle circles, high knees, butt kickers, leg swings. Light body weight squats and lunges. Maybe a set of 10 each. Then your workout. Isometrics and static stretching after. For rower, warm up similar to upper body workout and lower body combined. Since you will be going through a good range of motion for shoulders, hips, hamstrings. For treadmill, light jog and joint rotations will be enough.
im looking to improve flexibility my teacher at my school who is into boxing has told me to do a 40 minute training period a week to improve my flexibility some0one couldnt put up a flexibility training paln for me
You don't need fourty minutes. Dynamic stretching in the morning and before your workout. Isometrics after your workout. Static after that or at night. 30 seconds maximum per static. Dynamic in a few sets of ten. Isometric about 5 times for 5 second tensions until you are as low as can go. Do this daily.
Gnarl, you need to stretch everything. Dont stretch 1st thing in a morning as far as Isometric stretch or static stretch is concerned. ! hour 3times a week done properly is enougth, in fact it takes over 1 hour.
That's why I said to do isometrics and static stretches after the workouts and only dynamic in the morning. The morning stretch should be done daily. Isometrics a few times a week. Relaxed can be done a bit more often. If you train properly and rationally, you can achieve great results in less time. It begins with strenght development and then proper stretching at proper times.
never heard that before quite long, to increase flexibility of a muscle hold for up to 60 seconds, to maintain flexibility 10 to 15 seconds its good to stretch your full body after a hard training session yes try all major muscle groups before you play tennis for 2 hours dynamic stretching is best you can warm up your ankles, not stretch you stretch muscles not joints yes a lot are different but what i have said and RDJ is the general consensus of safety first stretching pactises i second that no static stretching before training is unnecessary and potentially harmful, after warm up do dynamic stretching BIG NO
Plus improve the efficence of the Heart by 35% and produce 30% less Lactic which you can imagen what that does for Shuttle. Plus without impact sounds good :yep
