Flexibility

[wannabeBB]

I saw this powerlifter girl the other day on TV and she was saying that stretching and being flexible is very important for weight training. She was demonstrating splits. I dont see what doing a split has to do with weight training.
Anyway, how important is flexibility? I mean, should I be stretching? Cause I dont. My gym doesnt have a stretching area at all. If it's important, where can I find how to stretch all the different muscles?

 

[Gladiola]

Stretching while you are working out flushes the lactic acid from the muscle you just worked. You don't need a stretching 'area' - stretch between sets standing next to your bench. I like to rest about 60 sec between sets anyway & I need something to do.

Studies show that athletes are less susceptible to injury when they are more flexible. You naturally lose flexibility as you age - & I don't know about you, but I don't want to be a little old lady who can't even stand up straight!

It's important - incorporate it. Between sets is the easiest thing + after cardio (if you do it).

"where can I find how to stretch all the different muscles?"
Hm, try www.muscleandfitnesshers.com & exer.net (or whatever that site is - it's under the links sticky. Just think that you want to move the muscle fibers the opposite way you would move them to work them. i.e. calves - when working them, point toe to *shorten* the muscle fiber from heel to the back of the knee, to stretch, extend heel to lengthen the fibers (stand on a step & hang heel off - pressing weight down through that heel).

Hold stretches 15-30 seconds ideally to increase flexibility & don't bouce. Stretch to the point of MILD TENSION - not pain, & ease into the stretches - keep breathing.

 

[Arioch]

However, if you are going to stretch in between sets, instead of using this time for critical self-analysis and focusing on your next set, stretch lightly. Heavy stretching can inhibit the golgi tendon organ response, and actually increase your chance of injury.

If you are going to stretch heavily, which you should, do it afterward.

And if you are talking about sport specific flexibility, you only need to be flexible enough to meet the demands of your sport with a little margin for error. There is no reason for a powerlifter to need to develop the flexilibity to perform a full split.

But yes, stretching is important.

 

[circusgirl]

www.enteract.com/~bradapp/docs/rec/stretching/

is a comprehensive FAQ on stretching. Comes recommended by many martial artists.

circusgirl

 

[makedah]

Thanks for that link.

I'm fairly flexible, and even though I can no longer do a split or other moves that I used to be able to do, I think that being flexible has been to my advantage as a newbie. For example, I haven't had the problem some beginners have with the squat, where they go up on their toes because they can't 'sink' into it.

 

[Gladiola]

If you are going to stretch heavily, which you should,

Dumb question here

What's the difference?

 

[Arioch]

Differences wrt passive, active, dynamic, pnf, etc.

Most people do little beyond passive stretching (rather static in nature) but even that can be done lightly or heavily. Say you go to the limit of your flexibility, and just hold it for 15-20 seconds, this would be rather light. If, on the other hand, during the entire 20 second period, you were straining to get every inch of stretch available, beyond the point of pain, this would be heavy.

PNF is always heavy, as is any sort of relaxed and contracted stretching.

 

[Hannibal]

If you are going to stretch heavily, which you should, do it afterward.

Exactly....if you stretch beforehand you kill the stretch reflex...

 

[Gladiola]

straining to get every inch of stretch available, beyond the point of pain,

Isn't that not a very good idea? Once again - since I work with the masses - en masse - so when I work with them, it's not one-on-one, I've always learned to err on the side of caution - but I thought one should not go beyond pain in a stretch.

 

[Gladiola]

Oh - and based on those definitions of "Heavy stretching" I NEVER stretch 'heavy' anyway - maybe sometimes I'll push a little when doing yoga - but not when lifting.

& Arioch - you said the stretching I do is sufficient. Am I still to believe that's true - or should I be doing 'heavy' stretching beyond pain? If 'yes', I can handle that, that's OK - Pain?! No prob!