Stretching and Warming Up

Jas · Post by **Jas** » 24 Jun 2005 16:39

http://www.bodybuilding.com/fun/babyboom34.htm
Now this website tells you not to stretch because it does not do anything to our muscles, except stretch irregularly and cause injuries.
But this is also telling us to warm up before exercise to lubricate muscles and joints. And this information has been concluded in a variety of sources.

Tell us what u think of this guys

Colin · Post by **Colin** » 24 Jun 2005 16:49

Strength training is very different from aerobic sport. When was the last time you twisted your ankle while working your bench press?

My own experience tells me that I've never regretted stretching, and that I've regretted not stretching tons of times.

full nelson · Post by **full nelson** » 24 Jun 2005 17:27

I have patellar tendonitis right now because I never stretched my quadriceps. It's not a serious condition at all, but I still have it and it stops me from playing.

I see people with muscular problems all the time where I work. Stretching is always part of the treatment.

Bander87 · Post by **Bander87** » 24 Jun 2005 19:23

I've heard this before when I ran cross country. Some times, when a muscle was tight, coach used to do these weird stretches that seemed to fix it instantly. I think what the site is saying is that on a normal day, when the body is already stretched out from normal daily activities, it dosn't matter as much. But when you are doing a different activity you normally dont do that requires different muscles, it matters more. It all depends on the activity I think.

ShredOnLawn · Post by **ShredOnLawn** » 25 Jun 2005 23:31

I do like 20 minutes of warming up after I get up in the morning.

Sun Salutation

twisting back and forth looking behind you over and over gently but quickly

knee circles clockwise and counterclockwise with hands on knees or with all your weight on one leg then the other.

sittups on a medium sized yoga ball

pushups with knees on a medium sized yoga ball

handstand on knuckles with feet against wall as long as you can, 60 sec max

caffeine(in chocolate or herbal tea)

air boxing

kick boxing in the air

osis infinity paradox mirage 100 contacts of this drill

or just osises and spinning/gyro clipper/osis

Commodore · Post by **Commodore** » 25 Jun 2005 23:39

I don't know anything about bodybuilding but I know stretching helps in footbag.

I'd do yoga in the morning but I haven't finished the book

Well I'm quite through so I'll start with it soon. I know some footbag players are also doing it.

Jamo · Post by **Jamo** » 26 Jun 2005 02:23

I find a good jog helps to loosen up more than anything.
Im always pulling muscles if i box without going for a jog.
Stretching does help, but it doesnt get the blood pumping like a hard excercise

professor · Post by **professor** » 26 Jun 2005 17:54

There was another thread like this a long time ago but I can't find it...

Basically there were different studies done about stretching before you exercise. The studies found that stretching before exercising doesn't help prevent injury, unless you are performing movements that suddenly stretch your muscles (gymnastics for example). Now, the study I read didn't say stretching actually could cause injury, like the article you posted. It said stretching might lower the performance of your muscles a bit, but not drastically. Basically the article said stretching after you exercise is a good practice, but before might not be the best.

The one thing though that every study agrees on, is that you need to warm up before you exercise. Without warming up your muscles can get injured really easily. Personally, I don't stretch before I shred, but I take 15 - 30 min. to slowly warm up each movement I do in footbag. After I shred, I stretch to cool off and to prevent muscle sorness the next day. I find that this method works for me and I haven't had a muscle injury since I started doing this.

Bander87 · Post by **Bander87** » 26 Jun 2005 19:55

I used to stetch at night before I went to bed because it felt pretty good. I know since you're gonna sleep it seems pointless, but it was a good stress reliever and loosend the muscles for a better nights sleep.

zachatree · Post by **zachatree** » 26 Jun 2005 21:08

thanks lon!!! i reallly like that list.. i actuly do the samething exsept i just stretch an drink a go fast. genisig reallllly is better then caffine.

bigdirtyfoot · Post by **bigdirtyfoot** » 27 Jun 2005 03:40

I do 2 reps of stretches holding each about 10 seconds. It usually helps me get a little warm, and then I do 50 insides and 20 toe stalls. Sometimes I'll go for inside stalls as well but I'm still working on them.

I wish I had a better warm-down routine. I think it would help me feel better the next day.

footjam_heger · Post by **footjam_heger** » 27 Jun 2005 07:13

Yeah Yeah, Stretching and warming up is a very important thing in footbag! first i didn't believe that.. but if you get some injuries then you change your opinion!

i think if you stretch you can't do that much injuries.

and there's a good advice too:

start with kicking the bag, and toe-clipper-butterfly delays and stuff like that! it will give you more control than before! try it. you must do this about 30 minutes.

rodimius · Post by **rodimius** » 27 Jun 2005 08:35

Stretching before execise can actually make you tighter, increasing the risk of pulled muscles and stuff if its the wrong kind.
The types of stretching you should be doing before exercise are dynamic stretches like leg and arm swings. The type you shouldn't do are static stretches, any where you hold a position, because they make your muscles tighter when you stop them.
Warming up is good if you need to, but if its a warm day and you've been reasonably active, like been for a walk or something, you should be fine.
Static stretches are good after you've finished and will stop you feeling tight afterwards, and will improve flexibility in the long term.

footjam_heger · Post by **footjam_heger** » 27 Jun 2005 08:41

rodimius wrote:Stretching before execise can actually make you tighter, increasing the risk of pulled muscles and stuff if its the wrong kind.
The types of stretching you should be doing before exercise are dynamic stretches like leg and arm swings. The type you shouldn't do are static stretches, any where you hold a position, because they make your muscles tighter when you stop them.
Warming up is good if you need to, but if its a warm day and you've been reasonably active, like been for a walk or something, you should be fine.
Static stretches are good after you've finished and will stop you feeling tight afterwards, and will improve flexibility in the long term.

thats exactly that what i tried to say!

shreddaily · Post by **shreddaily** » 08 Jul 2005 22:23

Many shredders swear by streching b4 hand, and I will when I know I'm gunna be going straight to shredding.

But lately I have been doing my warming up simply with high kicks, guilts and bops. I always strech afterwords, but I've been skipping the pre shred strech, and I've been feeling great.

Sporatical_Distractions · Post by **Sporatical_Distractions** » 09 Jul 2005 13:54

when I wake up I usually do a few sun salutations (suryanamascara A & B). when playing footbag I'll do kicks for one song, do some stretching now that my legs are warm, and work into shred starting with tiltless, then moving to bops, and then working my way up. I always warm down though with some stretches. Like Brad Nelson, I also have patellar tendnitis and I find this is what works for my body type. A lot of people don't use my method but you should find a way that works for you.

peace

HighDemonslayer · Post by **HighDemonslayer** » 08 Jan 2006 08:29

When I become a babyboomer (never), I'll might follow that links advice, until then I'll stretch for a few minutes at least before/during/after each kick session, and before bed, if I can remember.

The groin and neck are the most important, IMO.

-------------------------
note: I remember a past Midwest Regionals' when a friend arrived from a long drive and started shredding immediately.

Me: "Hey, great to see ya, don't you think you should stretch, and warm up some" (my exact words may have varied)

Friend: "Naw, I never need to do that."

A minute or so later, he attempts Hop-Over Swirl,and BREAKS his ankle.

The lesson is: Stretch first, or don't try Hop over Swirls.

-n

Iron Clad Ben · Post by **Iron Clad Ben** » 06 Mar 2006 17:05

I've finally gotten in the habit of stretching after I shred.

I must say, it really helps reduce soreness the next day. I had two very hard days of shredding on Friday and Saturday and no pain afterwards! My legs were a little tight the next day but that was it.

After a long shred session you may be tired and not want to stretch. But you will be soooo much less sore the next day if you do stretch. Do it. Stretch afterwards. Your body will thank you.

dontlikespam · Post by **dontlikespam** » 07 Mar 2006 06:14

I dont buy anything that says stretching is bad in any way. I rock climb 3 days a week and not stretching beforehand makes a huge difference in how quickly i get tired, how easy it is to transition from one hold to another, and keeps me from getting muscle cramps if i have to hold myself in a funny position. And i do start with light climbing as a warm up, but regardless i've been pretty phsyically active all my life and there is absolutely no reason for me to believe stretching can be detrimental to activity in any way whatsoever, unless you're heavily overstretching which i have done before at a martial arts tournament and injured myself before i even got to compete.

dontlikespam · Post by **dontlikespam** » 07 Mar 2006 06:24

OK i actually read the article and i see what thier main point is. Stretching can be detrimental to people who don't have the muscle to support the now looser joints so injury can occur. They seem to be mostly talking about people who do just yoga or just pilates or just stretch alot to do a little cardio. That makes sense.