Stretching Link

[jj]

After reading Mike Robersons article at T-nation on Posterior and Anterior tilt, I went and looked for some of the stretches he listed. Here is a decent link on some of them:

http://www.rice.edu/~jenky/stretch.html

[JoshDunn]

I've avoided stretching in the past post lifting as just no time (doesn't everyone think that they are busy). But always knew the importance of having flexibility and thats why I've always made my clients stretch.

Reading Chads muscle revolution he recommends only 1x per stretch and not the 3-5x per stretch which is always talked about. When I thought about it 1x per stretch is enough to increase the muscle length to the pre exercise length but 3-5x is required in order to increase the resting length.

I'm actually stretching when it only takes 10min to do total body.

I know its off topic but figured it was a good thread to talk stretching.

Long story short
-stretching good
-1 stretch and one hold of 20-30sec per muscle group is enough post workout
-3-5x per stretch is required to increase resting length

[jj]

Originally Posted by JoshDunn

Long story short
-stretching good
-1 stretch and one hold of 20-30sec per muscle group is enough post workout
-3-5x per stretch is required to increase resting length

I could see that, especially the after if you have any sort of stiffness. My main point for posting the link came after reading Mike Robertsons article over at T-nation on anterior and posterior tilt. It made a lot of sense to me and I have a bad anterior tilt. So, I was just kind of posting and FYI for stretches in those areas. There were a few stretches that I hadn't heard of and they were on that link.

[Lisa~]

I like that link jj. Those are some good stretches. For your anterior tilt you can use some static stretching as part of your warm-up to turn off the muscles that are too short and stiff. Pair a hip flexor/quad stretch followed immediately with glute activation (like supine bridges). Then pair a piriformis stretch with side-lying clams (glute medius activation). You should then be able to feel your glutes working better during your lower body exercises.

[jj]

Originally Posted by Lisa~

I like that link jj. Those are some good stretches. For your anterior tilt you can use some static stretching as part of your warm-up to turn off the muscles that are too short and stiff. Pair a hip flexor/quad stretch followed immediately with glute activation (like supine bridges). Then pair a piriformis stretch with side-lying clams (glute medius activation). You should then be able to feel your glutes working better during your lower body exercises.

Lisa, I couldn't find a good link to side lying clams, do you have one? I have never heard of the exercise. I found something called clams, but thought it couldn't be the same thing, also, there wasn't a good illustration, so I am still confused.

[Lisa~]

www.robertsontrainingsystems.com/clams.wmv

It's a very simple movement, but it's purpose is just glute medius activation. That just means it makes you feel and find your glute medius so that you know what it feels like for it to be working. Then when you move on to your real lifts, you can mentally "find" your glute medius and make sure it's working.

If you can't feel the glute medius during clams, do more (maybe you need to do 20 to 30 reps) or you could even add a resistance band around your knees if you wanted to.

[jj]

Thanks for the advice and the link Lisa. I can always count on you for a link