Stretching Properly.

Ok. I know I ask a lot of questions, But to get the results I want., I want to make sure I am doing things right. I already posted my workout earlier. And I did add squats to my ruitine.. Here is my question about stretchs. This is the following that I do each held for 30-60 seconds each. 15 minutes of warm up stretchs basicly.


Leg spread and then leaned into reach as far as I can. Which I can do the splits just about.

Single leg lean ins stretching SIDES of my body.

Ham stretch

Calf Stretch

Double leg stretch reaching feet, can put palms on my heels with out bending legs so far.

Stand up and touch ground with palms

Body twist(right and left)

Arm crossed over chest stretch.

Stretch behind back(back of the arms stretch)..

Just wondering if these are enough of a warm up. Takes be almost exactly 15 minutes of stretching.

Also, i fyou have the names of each of the stretchs I kinda described...Would appretiate if you could name them.

[Fudomyo]

Stretching has not been shown to reduce injuries while working out. Not to mention that proper stretching requires just short of forever.

Doing progressive warmups has been shown to reduce muscle injuries.

I do about 4 warmup sets for almost every major muscle group.
8 at 50% of my target weight.
6 at 60%
3-4 at 85%
1-2 at 95% for a good stretching of all your non-stretchable pieces.

Lets suppose you did that for incline bench. You would not do that for flat. Maybe 1-2 at 90%.

I haven't had one strain or tear since adopting that "routine".

Fudo

Thanks for the information. I will try that a few times.. Didn't think about stretching for the places I can't manualy stretch. By using weights to push it to stretch.

Stretching is actually more effective after your muscles are already warmed up. Using 15 minutes after your workout to stretch is a great way to finish.