Stretching Queries and Overstretching?

[Sizzle]

how do you folks fit in stretching into your routines? personally, this is how my routine works (im very open to any advice if im doing anything wrong):

- warm-up
- stretch each muscle once for 10 seconds, then again for 20 seconds
- stretch the muscle im working on in between sets or exercises for 20 seconds
- cool-down
- stretch each muscle once for 10 seconds, then again for 20 seconds

so as you can see, i do plenty of stretching. i feel more limber and it helps me keep track of resting times in between sets. is there any threat to stetching as much as i do? is there such a thing as overstretching??? answers please... thanks.

[Workaholic]

You cant over stretch unless your stretching till the point of feeling pain.. then its a good idea to stop. We do alot of stretching during karate sessions. Take deep breaths during the stretch, then slowly stretch further, if you start feeling pain then thats over stretching.

[Sizzle]

my question was if im implementing too much stretching into my whole routine. i stop to stretch like every 3-5 minutes or so. is that bad?

[Workaholic]

I dont see anything wrong. It could be a benefit :thumbup:

[Kyle C]

I do alot of movements that are very technical so i get a good bit of flexibility work during that. I also do dynamic and static stretching as well.


Kc

[Workaholic]

I do alot of stretching as well. Sometimes inbetween sets where I feel the 'pump'. Stretch before work out 15 mins, stretch after work out 15 mins. Stretch before I sprint ect its all good.

[Merrida]

Many (most?) people stretch incorrectly which is why either it's ineffective, not as effective as it could be, or why it infringes on your training.

If you're stretching a muscle, you need the muscle you're stretching to relax. Most people try to force (even if done gently) the muscle to stretch, and/or they contract the antagonist muscle in an attempt to force the stretch. A good example is a hamstring stretch in which you flex your quads hard in attempts to push the hamstring down and straighten it. Another ineffective stretch is pulling opposing muscles.

Reflexive stretching, taking into consideration posture, gravity, force, joints, muscle awareness, counter balance/movements,....If you concern yourself more with the movement and range of motion, compared to what a stretch SHOULD be (the purpose and actual biomechanics of supporting structures to create the stretch at best, and not interfere, at worse),...then it's less a matter of "too much" stretching, or ideal stretching,....compared to what method you use and how you stretch.

Also, depends on why you're stretching, what's your goal, what are you trying to accomplish.

I'm a believer in it, but I'm also of the belief that most of us do it wrong.

If you're looking for a good and helpful method of stretching that will help your power, look into PNF stretching (but you need a partner to do this, - or at least most of it).

[2Scoops]

Originally Posted by Merrida

A good example is a hamstring stretch in which you flex your quads hard in attempts to push the hamstring down and straighten it. Another ineffective stretch is pulling opposing muscles.

Isn't this a variation of PNF stretching (when done properly ie: the contract relax method), which you then go on to recommend?