Any tips on stretching?

I used to be very flexible and I'm looking for pointers on how to get my flexibility back.  My hamstrings are extremely tight.  Anybody have tips for pushing past the pain?

Do it while you watch TV or read, and don't stop. A few seconds a day won't do anything for you, but several minutes straight will. Stretch to where you're comfortable, pause, push a little bit further, pause there, repeat. It's easier with something entertaining to distract you from the pain.

I have the same problem.  I used to be SUPER flexible as well.  I'm just starting to get back into the swing of things and although I hate to say it, most of the time going to the gym only makes you tighter (with weight training specifically).  If you can try something like a dance or yoga class.  If you can get into that 2+ times a week (granted the classes allot some stretching time in them) you will start to notice a difference.  Also what themonbon said is helpful if you just want to do it in your free time.  But just try to make sure you don't do it while you are totally "cold" as that can increase the chance of something pulling.

yes...doing static stretches are good, but not where it stops...you MUST do dynamic stretches...I remember when I was extremely tight, and it took 2 months of static stretching for me to do a complete split (see my pictures )

Dynamic or balistic stretching is with the swinging of body parts in a circular or patterned motion.  it helps to slowly stretch the area.  Static stretch can be done while watching TV....this is what I do...sit in different positions every 5 minues.  I hold the strtch for a 5 minutes pushing myself down every minute within the five minutes.  this will help a lot.  Take your time...stretching isn't something that should be rushed.

Potter

Helps to warm up for 5 - 10 minutes by walking lightly on the treadmill first.  Should never stretch cold.

Warming the muscles up before a workout is really all you need, stretching is good as it can help improve flexibility, but it doesn't really provide any benefit if done right before a workout.

Original Post by pete1336:

Helps to warm up for 5 - 10 minutes by walking lightly on the treadmill first. Should never stretch cold.

I'd do a little light pre-stretching before getting on the treadmill to warm up to actual stretching.

Here's what I do:

1. Think about stretching

2. Think a little harder about stretching (but not too hard, you don't want to pull a brain thingy).

3. Move a body part ever so slightly (usually a finger; if feeling bold, the wrist).

4. Move a few more body parts SUPER slow.

5. Repeat the above for 120 minutes.

6. Repeat the above again.

7. Start moving SLOWLY to the floor to begin the pre-stretch procedures.

8. Close eyes, meditate on the emptiness of space for 45 minutes.

9. Begin very light stretching by gingerly semi-flexing your muscles from your toes to your head. The key here is not not *really* flex but to almost flex.

10. Repeat steps 8 and 9 ten times.

11. Start moving limbs (one at a time!) in careful, premeditated half circles. Be careful not to bump one limb into another because that could cause severe, irreparable damage.

12. After you have semi-circled all your limbs, start over but this time do 3/4 circles. Again, make sure you don't accidentally bump yourself with the limb you are pre-stretching because you could get instant cancer from it.

13. Repeat using slow full circles.

14. Run hot bath with oatmeal and cucumber bath beads and soak for 90 minutes to relax from the pre-stretch exercises.

15. Repeat steps 11, 12 and 13.

16. Begin more pre-stretching by standing straight with arms art sides, and bending your body at the hips to a 45 degree angle. Do one set of one rep.

17. Relax from stretch by taking another hot bath but this time with ginger and yucca root extracts.

18. Repeat steps 16 and 17 ten times.

19. Eat one sunflower seed, one quarter of one baby carrot. Rest for 90 minutes continually monitoring blood pressure.

19a. I choose to test my blood sugar level and white blood cell count at this point just in case something horrible has gone wrong with the stretch and pre-stretch routines.

20. Walk to treadmill. Turn treadmill on. If, like mine, your treadmill has it's power button on the front bottom of the machine, it is best to use a stick, or umbrella to flip the button on. DO NOT attempt to actually bend over to turn it on. Bending over more than 45 degrees could be catastrophic to your health.

21. Set treadmill to 0.6 MPH and -15 degrees. Walking downhill at 0.6 MPH should be a heavy enough workout to get us to the point where we can do actual stretching, but lets err on the side of caution and crank it to -10 degrees downhill, and 0.9 MPH.

***NOTE: if you are not in TOP SHAPE, DO NOT exceed 1 MPH under any circumstances whatsoever. If you stretch your leg muscles prematurely you could rip a hole in the space-time continuum and destroy the very 3rd dimension itself.***

22. Use treadmill on this current setting for 20 minutes, stopping every-other minute to rest and rehydrate.

23. Take hot shower while listening to Vivaldi and/or Tchaikovsky and inhaling a pure menthol/vanilla extract aroma therapy bath suave.

24. Eat one-tenth of a stick of celery and another peanut.

25. Recheck glucose, white blood cell count, and blood pressure.

26. Take quick 30 minute power nap.

27. Begin stretching routine by rolling eyes in head...

LMAO @ vortexcc.

That was the most elaborate insult i have ever read most of.

For flexability static stretching and the movement involved in some style of yoga are the best. Dynamic stretching is a way of stretching and warming the muscles so that you do not lose the strength in them just before exercise. If you just want flexability static streching along with self myofacial release are some of the best ways. When doing static stretches you should always hold the position for at least 30 seconds. The muscle doesn't actual begin to increase in it flexibilty until roughly 20 seconds in. Also if your hamstrings are tight when you work out focus on quad strength. Tightness is often a sign of muscular imbalance.

I kid 'cuz I love  ; )

 

It isn't rocket science. Just stretch. Millions of people do it everyday with no repercussions.

lol. that's funny.  Well I'm going to be doing a beginners yoga course to help me w/ the flexibility issue. thanx guys.

Original Post by vortexcc:

Original Post by pete1336:

Helps to warm up for 5 - 10 minutes by walking lightly on the treadmill first. Should never stretch cold.

I'd do a little light pre-stretching before getting on the treadmill to warm up to actual stretching.

 

Here's what I do:

1. Think about stretching

2. Think a little harder about stretching (but not too hard, you don't want to pull a brain thingy).

3. Move a body part ever so slightly (usually a finger; if feeling bold, the wrist).

4. Move a few more body parts SUPER slow.

5. Repeat the above for 120 minutes.

6. Repeat the above again.

7. Start moving SLOWLY to the floor to begin the pre-stretch procedures.

8. Close eyes, meditate on the emptiness of space for 45 minutes.

9. Begin very light stretching by gingerly semi-flexing your muscles from your toes to your head. The key here is not not *really* flex but to almost flex.

10. Repeat steps 8 and 9 ten times.

11. Start moving limbs (one at a time!) in careful, premeditated half circles. Be careful not to bump one limb into another because that could cause severe, irreparable damage.

12. After you have semi-circled all your limbs, start over but this time do 3/4 circles. Again, make sure you don't accidentally bump yourself with the limb you are pre-stretching because you could get instant cancer from it.

13. Repeat using slow full circles.

14. Run hot bath with oatmeal and cucumber bath beads and soak for 90 minutes to relax from the pre-stretch exercises.

15. Repeat steps 11, 12 and 13.

16. Begin more pre-stretching by standing straight with arms art sides, and bending your body at the hips to a 45 degree angle. Do one set of one rep.

17. Relax from stretch by taking another hot bath but this time with ginger and yucca root extracts.

18. Repeat steps 16 and 17 ten times.

19. Eat one sunflower seed, one quarter of one baby carrot. Rest for 90 minutes continually monitoring blood pressure.

19a. I choose to test my blood sugar level and white blood cell count at this point just in case something horrible has gone wrong with the stretch and pre-stretch routines.

20. Walk to treadmill. Turn treadmill on. If, like mine, your treadmill has it's power button on the front bottom of the machine, it is best to use a stick, or umbrella to flip the button on. DO NOT attempt to actually bend over to turn it on. Bending over more than 45 degrees could be catastrophic to your health.

21. Set treadmill to 0.6 MPH and -15 degrees. Walking downhill at 0.6 MPH should be a heavy enough workout to get us to the point where we can do actual stretching, but lets err on the side of caution and crank it to -10 degrees downhill, and 0.9 MPH.

***NOTE: if you are not in TOP SHAPE, DO NOT exceed 1 MPH under any circumstances whatsoever. If you stretch your leg muscles prematurely you could rip a hole in the space-time continuum and destroy the very 3rd dimension itself.***

22. Use treadmill on this current setting for 20 minutes, stopping every-other minute to rest and rehydrate.

23. Take hot shower while listening to Vivaldi and/or Tchaikovsky and inhaling a pure menthol/vanilla extract aroma therapy bath suave.

24. Eat one-tenth of a stick of celery and another peanut.

25. Recheck glucose, white blood cell count, and blood pressure.

26. Take quick 30 minute power nap.

27. Begin stretching routine by rolling eyes in head...

 

 

 

 

 

Trying to understand your point vortexcc. 

In general it is a good idea to raise your body temprature prior to doing any serious training as it helps to increase the blood flow to your muscles which will improve performance.  I have yet to find any convincing research that contradicts this.

I perform regular flexibility exercises, but prior to that do take 5-10 minutes on the treadmill walking to get the blood flowing.  Now if that particular method of warming up doesn't suit you pick something else, but I still say a few minutes spent on that end will pay off on the back end of the workout wether it is flexibility training or weight training or whatever physical expenditure you are doing. 

So what exactily is your point?

My point is most people don't even stretch enough to begin with, let alone have a 10 minute routine that leads up to stretching. It's the other end of the stretching spectrum.

 

|----not enough------------just right------------too much----|

 

Just seems a bit excessive is all. You're probably using up energy better spent working out more.

My advice in stretching: if you are doing it at home do not stretch together with someone who you are very attracted to and is attracted to you in return because it may mean your workout will be delayed for an hour or so (in my experience).

Original Post by vortexcc:

My point is most people don't even stretch enough to begin with, let alone have a 10 minute routine that leads up to stretching. It's the other end of the stretching spectrum.

 

|----not enough------------just right------------too much----|

 

 

 

Just seems a bit excessive is all. You're probably using up energy better spent working out more.

I guess if you are limited on time that is probably true.  I guess I just see 5-10 minutes as not too much of investment to be more effective.  I'm not running on the treadmill.  I am walking at 3.5 mph at an incline of 4.  In that time I burn 30-60 calories.  I often accomplish this by walking the 4-5 blocks from my house to the gym vs. the treadmill when weather cooperates.  It is just something to get the juices flowing so to speak.  When I am done, I am much more likely to be able to stretch effectively or lift weights or whatever.

You are still going to have to spend that time to get the muscles more pliable anyway.  The few minutes warming up accomplishes that.  I am probably on the more intense level of the spectrum when it comes to working out so that skews my perspective a bit.  On average I am spending 60-90 minutes per workout 5 days a week.

Thanks for clarifying your point.