Stretching...ouch..

Titus · 13-May-05, 06:29 PM

Hey guys well I was working last night and I didn't feel like working out at all. I was feeling like crap and it was hell. I kept lifting untill I almost had the weights fall on me! But the worst were my squats , since this is the first time I"ve done them I went with 54 lbs, and I think I may have hurt my back a little. I always do strech before workouts but to my limited knowledge of what stretching should be. I don' t think I reach every part of the body. Does anyone know where I can find a stretching routine kinda like the exercises for lifting on Exer.net or whatever that site is. Or could someone supply a full body stretch. Thanks I don't want to hurt myself again..cause it kills!

**threenorns** · 13-May-05, 07:42 PM

there is NO evidence saying that stretching prevents injury. i'm one of many people for whom stretching will result in injury because we have hyperflexible joints (loose connective tissue).

what did the damage was poor form or overestimating your strength, plain and simple.

better you should learn proper form and practice with an empty bar until you've got it down.

**cursor** · 13-May-05, 07:45 PM

Whenever starting with a new exercise, start out with light weights. Very gradually develop a feel for the proper way to progress through the movement. You might even start with an empty bar (no plates). I always warm up my knees with body-weight squats.

As far as stretching is concerned, it should be saved for AFTER your joints and connective tissue are warm and pliant. Consider doing stretches for all muscles/joints worked during a lifting session as you cool down from your intense lifting. Don't overly force stretching movements.

Titus · 16-May-05, 10:54 PM

Thanks for the advice I'll put that into practice.. asap!

**InkZ** · 17-May-05, 07:31 AM

It depends what kind of stretching you're talking about. Dynamic stretching before a workout is recommended, where static stretching is for afterwards. Static stretching before a workout is a big no no.

However I don't do either around my workouts, but do a lot for my martial arts. Funnily enough, Martial arts don't seem to have cottoned on to these methods and it annoys the hell out of me when they make me do isometrics before the class because it goes against everything I've learned on the subject. It's weird, they make us do dynamics for the upper body, and the minute it gets to the legs, they switch do isometrics, go figure :S

Dynamic Stretching and Isometric stretching are the keywords you're looking for anyway.