Stretching

[rayjag]

Just wondering what everyone recommends as far as frequency per week, and duration per muscle and session?

[bushido_man96]

Stretch everytime your body is warmed up. You wouldn't have to do full-blown stretching session each time, but stretch a few areas, just so you can take advantage of being warm.

You'll hear different things on duration of each stretch. Some say a minute per stretch. Others won't. Do some research and find what works best for you.

[isshinryu5toforever]

It depends completely on your goals. If you just want to retain your current level of flexibility, then active stretches (motion stretches like straight leg kicks) before class and static stretches (gym class stretches) after would probably be fine. If you want to improve your flexibility then finding a good stretching routine you like that includes static and active stretches, and doing it twice a day would probably be a place to start.

[Dobie1979]

Does anyone mix dynamic streching with static stretching?

[isshinryu5toforever]

I do dynamic stretches before activity, static after. If you static stretch a lot before a martial arts class, it can affect the accuracy of your kicks, because your legs are too "loose."

[StrangeBacon]

As a general rule stretch dynamically after a warm up doing moves such as front and side lifts as well as trunk rotations.

Avoid static stretching until the end unless its static active stretching (holding a fully extended kick for a period for example) not that it can make you looser but they actually have a calming effect on the body, not the desired feeling before a good workout or training session.

Maintaining flexibility usually only requires an hour or so per week (spread out) whereas gaining requires a flexibility specific program and a good 5-6 hours per week to advance at a solid rate.

Hope this helps

[Jay]

Here you go

http://www.trickstutorials.com/index.php?page=content/flexibility

Most of that stuff is taken from Tom Kurz's book. It is a brilliant webpage, excellent reading.

For a workout I recommend doing dynamic stretches with the reps and sets from that webpage in the morning (webpage explains why) and do passive static stretching after exercise. I find the best time is just before bedtime. Hold each stretch until you have reached your maximum range and can't go anyfurther (Just relax don't force yourself). Once your maximum range has been reached and you have held that for 20-30s you may as well stop.

Couple of things

Try not to sit down too much during the day this can effect your flexability.

Strength goes hand in hand with flexability thats why isometric stretching is effective as it strengthens your muscles at that particular point. Work on increasing the strength in the muscles you stretch with weights and you will progress much faster.

[StrangeBacon]

Here you go

http://www.trickstutorials.com/index.php?page=content/flexibility

The legendary Jujimufu!