I stretch about 30-45 minutes, 3 times a week. I perform a series of static stretches that work through most of the major muscles and include smaller areas that I feel need a little work. This changes depending on what I'm currently focusing on in my workouts.
Right now I'm including some extra stretches for my glutes because the deadlifts and swiss ball leg curls in the corrective phase are giving my a$$ a run for its money [img]smile.gif[/img]
i do about 4-5 minutes of active stretching on lifting days, and about the same amount of static stretching on off-days. nothing fancy, just hit the areas i know are tight (hammies, lower back, pecs).
Originally posted by AS: one should always stretch.
I have been taking some coaching courses, and they now say that there is no need to stretch, that a good warmup is better than stretching. I have also read in some books, that for a stretch to be effective, it has to last in the range of 3-5 minutes straight, not 30 seconds then of then on again. 3-5 minutes holding that stretch.
quote:Originally posted by AS: one should always stretch.
I have been taking some coaching courses, and they now say that there is no need to stretch, that a good warmup is better than stretching. I have also read in some books, that for a stretch to be effective, it has to last in the range of 3-5 minutes straight, not 30 seconds then of then on again. 3-5 minutes holding that stretch. [/quote]I always stretch in the evening (and workout in the morning including some active stretches) but I only hold a static stretch for 60 seconds. I assume at 3-5 minutes it must be a very gentle stretch, no?
And while I understand that static stretching itself has little or no benefit in preventing injury or improving your workout done prior to a workout, I believe flexibility is a good thing and should be a goal in and of itself. One caveat: I'm always cognizant to make sure as I increase flexibility that I increase my strength in my full range of motion as well.
I am in phase 2 now, and I have stuck with the same stretching as in phase 1. I do about 10-15 minutes of dynamic stretches after a warm up and prior to my workout. On off days I do the stretches for muscles from the corrective phase.
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