stretches

[Stephanie]

This may be a simple question, but I don't know anyone more qualified to ask it to. I recently joined a gym and work out usually by myself. I know I should stretch each time, and I know some important muscles to stretch (hams, quads, gastroc/soleus, and shoulders) but is there a simple stretching program that I could do that covers all important muscles? I exercise upper and lower body.

[Jean-Paul]

This has been a topic of hot debate in here. Flexibility training does not necessarily have to mean "stretching". In fact, although sometimes appropriate, stretching can actually be detrimental depending on the type of training routine you are doing. One of the debates is that a proper 'warm-up' is better for flexibility, plus, it does what it is supposed to do before you train... prepares your CNS. First, I would read these threads:

http://forums.jpfitness.com/cgi-bin/...=000222#000032


http://forums.jpfitness.com/cgi-bin/...=000397#000015

http://forums.jpfitness.com/cgi-bin/...=000350#000000

[Stephanie]

Ok, I see that it has been discussed very thoroughly in here. I read through those discussions. Some made sense and some didn't to me. I am in school to be a PTA so I know a lot of the terms, but still not all the concepts. I don't do sports. I just work out. I usually warm up for 20 min on the elyptcal machine, then go to weight machines. I don't lift a lot of weight, just do a lot of reps. I just stretch a little in between each, where ever it feels tight. Is this good enough for me? Or am I at risk of injury?

[Jean-Paul]

Stretching between the sets is probably okay. For what you are doing in the gym I doubt you are setting yourself up for injury. You just have to think about what it is you want to accomplish. If you have to have explosive speed and the ability to change directions quickly, then yoga is not for you. If you have the luxury of a training partner you should get him/her to do some PNF stretching on you!