MEMBER LOGIN

Page 1 of 3 123 LastLast
Results 1 to 25 of 59
  1. #1
    Trusted Advisor Doug's Avatar
    • Join Date
      Jul 2006
    • Posts
      32,507
    • Years Exp
      20+ Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      UK
    • Reputation
      1,385,257,343
    • Rep Power
      13,852,749

    Default Stretching Exercises.

    Stretching Exercises.

    Stretching before your training routine has positive effects on your posture and mobility, and can also reduce the risk of injury. Here is a list of basic stretching exercises.

    Upper back stretch.
    From a standing position, grasp a stationary object (such as a pole or exercise machine) with both hands. Bend the knees and sit back so that your arms are fully extended and supporting your weight. Shift your weight to the right to isolate the right portion of your latissimus muscle (side of back). Hold this position for 20 – 30 seconds, and then shift your weight to the left. Complete 1 – 3 repetitions.

    Triceps stretch. (back of arm)
    From a standing position, raise your right arm over your head. Bend your elbow so that your right hand is behind your head. With your left hand grasp your right wrist or elbow and pull it back as far as comfortably possible, pointing your right elbow toward the ceiling. Hold this position for 20 -30 seconds then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.

    Chest stretch.
    From a standing position, grasp a stationary object (such as a piece of exercise equipment or a pole) with your right hand. Your arm should be straight and roughly parallel to the ground. Slowly turn away from the object, allowing your arm to go as far behind the body as comfortably possible. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions on each side.

    Shoulder stretch.
    From a standing position, Grasp your right wrist or elbow with your left hand. Without turning your body, slowly pull your right arm across your torso as far as comfortably possible. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.

    Bicep stretch (front or arm).
    From a standing position, extend your right arm forward with your palm facing up. Place your left palm underneath your right elbow. Slowly straighten your right arm as much as comfortably possible, pressing your elbow down into your left hand. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.

    Glute/Hamstring stretch (backside and back of leg).
    Sit on the floor with your legs straight and slowly bend forward. Allow your hands to travel down along the line of your body as far as comfortably possible. When you feel an intense stretch in your hamstrings, (back of the leg) grab onto your legs and hold this position for 20 – 30 seconds. Complete 1 – 3 repetitions with each leg.

    Quadriceps stretch (front of thigh).
    From a standing position, grasp a stationary object (such as a pole or exercise machine) with your right hand. Bend your left knee and bring your left foot toward your backside. Grasp your left ankle or foot with your left hand and slowly lift your foot as high as comfortably possible. Hold this position for 20 – 30 seconds and then repeat on the other leg. Complete 1 – 3 repetitions on each leg

    Calf stretch (rear of lower leg).
    From a standing position, grasp a stationary object (such as a piece of exercise equipment or pole) with both hands. Bend your right knee and bring your left leg behind your body as far as possible whilst keeping your feet flat on the floor. Slowly lean forward without lifting your left heel. Hold this position for 20 – 30 seconds then repeat the process for the left leg.

    Abdominal stretch (stomach muscles).
    From a standing position, place your hands on your sides and slowly lean back as far as comfortably possible. For added effect and to enhance the stretch on the oblique muscles, (muscles on upper side of waist) lean to your left and then to your right while performing this stretch. Complete 1 – 3 repetitions.
    Last edited by Doug; 01-15-2007 at 10:47 AM.
    Doug

    Not Joined The Forum Yet?? CLICK HERE TO REGISTER.

    * My Articles and Workouts Page - Click Here

    * My fitness Centre Site - www.gemini-fitness-centre.co.uk

    * My Nutrition & Diet site - Coming Soon

    "You can't out-train a lousy diet"

  2. #2
    Coming Up The Ranks Ect0m0rph's Avatar
    • Join Date
      Jan 2007
    • Posts
      62
    • Years Exp
      1-2 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Chicopee, MA
    • Reputation
      12
    • Rep Power
      14

    Default

    How about a good stretch for Hip Flexors?
    Yours in Strength
    Body of a mouse, heart of a lion!!

  3. #3
    Trusted Advisor Doug's Avatar
    • Join Date
      Jul 2006
    • Posts
      32,507
    • Years Exp
      20+ Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      UK
    • Reputation
      1,385,257,343
    • Rep Power
      13,852,749

    Default

    Quote Originally Posted by Ect0m0rph View Post
    How about a good stretch for Hip Flexors?
    The list given above "basic" stretching exercises, stretches are normally performed on the "working muscles". The hip flexors are only involved when lifting the leg, they get plenty of stretches when performing lower ab work, as there is 640 muscles in the human body, it would take weeks to stretch every muscle......!!

    Hip Flexor stretch.

    Lunge forward with knee on padded mat. Position foot beyond forward knee. Place hands on knee.
    Straighten hip of rear leg by pushing hips forward. Hold stretch. Repeat with opposite side.
    Last edited by Doug; 01-25-2007 at 03:06 PM.
    Doug

    Not Joined The Forum Yet?? CLICK HERE TO REGISTER.

    * My Articles and Workouts Page - Click Here

    * My fitness Centre Site - www.gemini-fitness-centre.co.uk

    * My Nutrition & Diet site - Coming Soon

    "You can't out-train a lousy diet"

  4. #4
    Coming Up The Ranks Ect0m0rph's Avatar
    • Join Date
      Jan 2007
    • Posts
      62
    • Years Exp
      1-2 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Chicopee, MA
    • Reputation
      12
    • Rep Power
      14

    Wink

    Just wondering!
    Yours in Strength
    Body of a mouse, heart of a lion!!

  5. #5
    Seasoned M&S Veteran macca's Avatar
    • Join Date
      Apr 2007
    • Posts
      2,385
    • Years Exp
      20+ Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      Australia
    • Reputation
      1,463
    • Rep Power
      38

    Default

    Can you stretch every day to increase flexibility or do your muscles need complete rest on your days off to rebuild. I can see you have advised to stretch muscles when they get sore after training but can this be done regularly to increase range of motion or will this slow muscle building results.

  6. #6
    Trusted Advisor Doug's Avatar
    • Join Date
      Jul 2006
    • Posts
      32,507
    • Years Exp
      20+ Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      UK
    • Reputation
      1,385,257,343
    • Rep Power
      13,852,749

    Default

    Quote Originally Posted by macca View Post
    Can you stretch every day to increase flexibility or do your muscles need complete rest on your days off to rebuild. I can see you have advised to stretch muscles when they get sore after training but can this be done regularly to increase range of motion or will this slow muscle building results.
    Flexability training is for suppleness and yes you can train this way to increase your flexability normally when you build a muscle the muscle can grow short, due to the technique some people use, one of the prime examples is with some people concentrating on building a big chest, what this leads to is tight chest muscles that then brings the shoulders forward, if you look in any gym you will see at least one person who walks around looking as if they are in a constant lat spread with the shoulders forward...and back rounded, lol, yoga is a good one for flexability,
    Last edited by Doug; 06-15-2007 at 10:30 PM.
    Doug

    Not Joined The Forum Yet?? CLICK HERE TO REGISTER.

    * My Articles and Workouts Page - Click Here

    * My fitness Centre Site - www.gemini-fitness-centre.co.uk

    * My Nutrition & Diet site - Coming Soon

    "You can't out-train a lousy diet"

  7. #7
    M&S Power User bucko91's Avatar
    • Join Date
      Jun 2007
    • Posts
      1,567
    • Years Exp
      1-2 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      Liverpool
    • Reputation
      16,528,620
    • Rep Power
      165,306

    Default

    doug whts a really good stretch to gain more flexibility in you back ?? i can already do the crab n tha . and also whts the best move to gain more flexibilty in th shoulder
    96 Never Forgotten
    Youll Never Walk Alone
    When you feel like giving up, remember why you kept on for so long

  8. #8
    M&S Power User bucko91's Avatar
    • Join Date
      Jun 2007
    • Posts
      1,567
    • Years Exp
      1-2 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      Liverpool
    • Reputation
      16,528,620
    • Rep Power
      165,306

    Default

    can anyone answer me tha please?
    96 Never Forgotten
    Youll Never Walk Alone
    When you feel like giving up, remember why you kept on for so long

  9. #9
    Trusted Advisor Doug's Avatar
    • Join Date
      Jul 2006
    • Posts
      32,507
    • Years Exp
      20+ Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      UK
    • Reputation
      1,385,257,343
    • Rep Power
      13,852,749

    Default

    Quote Originally Posted by bucko91 View Post
    doug whts a really good stretch to gain more flexibility in you back ?? i can already do the crab n tha . and also whts the best move to gain more flexibilty in th shoulder
    The stretches are in my post above.....
    Doug

    Not Joined The Forum Yet?? CLICK HERE TO REGISTER.

    * My Articles and Workouts Page - Click Here

    * My fitness Centre Site - www.gemini-fitness-centre.co.uk

    * My Nutrition & Diet site - Coming Soon

    "You can't out-train a lousy diet"

  10. #10
    Coming Up The Ranks
    • Join Date
      Jul 2008
    • Posts
      75
    • Years Exp
      Just Started
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      Wills Point, TX
    • Reputation
      26
    • Rep Power
      12

    Default

    You should always ALWAYS warm up before stretching. Something easy is 50 jumping jacks pretty much a full body warm up i fdone correctly. Just thought I would throw my 2 cents in for safety.

  11. #11
    Trusted Advisor Doug's Avatar
    • Join Date
      Jul 2006
    • Posts
      32,507
    • Years Exp
      20+ Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      UK
    • Reputation
      1,385,257,343
    • Rep Power
      13,852,749

    Default

    Quote Originally Posted by Odin View Post
    You should always ALWAYS warm up before stretching. Something easy is 50 jumping jacks pretty much a full body warm up i fdone correctly. Just thought I would throw my 2 cents in for safety.
    A piece of cardiovascular equipment would be better for a warm up..
    Doug

    Not Joined The Forum Yet?? CLICK HERE TO REGISTER.

    * My Articles and Workouts Page - Click Here

    * My fitness Centre Site - www.gemini-fitness-centre.co.uk

    * My Nutrition & Diet site - Coming Soon

    "You can't out-train a lousy diet"

  12. #12
    Regular Poster Carlosrc007's Avatar
    • Join Date
      Jun 2008
    • Posts
      375
    • Years Exp
      < 6 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      USA
    • Reputation
      12,558,191
    • Rep Power
      125,594

    Default

    videos for stretching would be really kick ass
    thanx for the thread Doug

  13. #13
    M&S Power User LonDonRich's Avatar
    • Join Date
      Mar 2008
    • Posts
      1,621
    • Years Exp
      3-4 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      London, UK
    • Reputation
      14,892,665
    • Rep Power
      148,946

    Default

    Quote Originally Posted by Carlosrc007 View Post
    videos for stretching would be really kick ass
    thanx for the thread Doug
    Go on youtube and look up "8-Minute Stretch" in the mean-time; I'm lazy and just follow that along in the mornings. =)
    -----Show Schedule-----
    -2011 BNBF Central Qualifier July 31st
    -2011 NPA South-East Qualifier Sept 11th
    ---Training: Doctor Joe's Perfect Peaking Program
    ---Log: Rich's 2011 Competition Prep

  14. #14
    Regular Poster Carlosrc007's Avatar
    • Join Date
      Jun 2008
    • Posts
      375
    • Years Exp
      < 6 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      USA
    • Reputation
      12,558,191
    • Rep Power
      125,594

    Default

    lmao i cant imagine myself doing those stretches in the gym... i kinda have the idea now... its no big deal about stretching, i still remember the stretching routines in P.E. in high school.... basic stretching is all you need
    thanx for the post tho (:

  15. #15
    M&S Power User LonDonRich's Avatar
    • Join Date
      Mar 2008
    • Posts
      1,621
    • Years Exp
      3-4 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      London, UK
    • Reputation
      14,892,665
    • Rep Power
      148,946

    Default

    Haha I do them all the time; I have no shame =(
    I have to add on to it becuase it's not comprehensive but it's a good enough foundation for most people.
    -----Show Schedule-----
    -2011 BNBF Central Qualifier July 31st
    -2011 NPA South-East Qualifier Sept 11th
    ---Training: Doctor Joe's Perfect Peaking Program
    ---Log: Rich's 2011 Competition Prep

  16. #16
    Regular Poster Carlosrc007's Avatar
    • Join Date
      Jun 2008
    • Posts
      375
    • Years Exp
      < 6 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      USA
    • Reputation
      12,558,191
    • Rep Power
      125,594

    Default

    what does that supposed to mean?
    hmm ill see if i can rip it off youtube and put it on my phone then do it at the gym

  17. #17
    Just joined M&S
    • Join Date
      Aug 2009
    • Posts
      42
    • Years Exp
      < 6 Months
    • Goal
      Get Fit
    • Gender
      Male
    • Location
      New Hampshire
    • Reputation
      10
    • Rep Power
      11

    Default

    OK, so I did the bicep stretch sitting here in the office...how on earth does that stretch anything? All it did was end up locking my elbow...

    how do you stretch that bicep muscle?

  18. #18
    Trusted Advisor Doug's Avatar
    • Join Date
      Jul 2006
    • Posts
      32,507
    • Years Exp
      20+ Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      UK
    • Reputation
      1,385,257,343
    • Rep Power
      13,852,749

    Default

    Quote Originally Posted by impunity View Post
    OK, so I did the bicep stretch sitting here in the office...how on earth does that stretch anything? All it did was end up locking my elbow...

    how do you stretch that bicep muscle?

    Bicep stretch (front of arm).

    From a standing position, extend your right arm forward with your palm facing up. Place your left palm underneath your right elbow. Slowly straighten your right arm as much as comfortably possible, pressing your elbow down into your left hand. Hold this position for 20 30 seconds, and then repeat the process with your left arm. Complete 1 3 repetitions with each arm.
    Doug

    Not Joined The Forum Yet?? CLICK HERE TO REGISTER.

    * My Articles and Workouts Page - Click Here

    * My fitness Centre Site - www.gemini-fitness-centre.co.uk

    * My Nutrition & Diet site - Coming Soon

    "You can't out-train a lousy diet"

  19. #19
    Just joined M&S
    • Join Date
      Nov 2009
    • Posts
      35
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Belgium
    • Reputation
      38
    • Rep Power
      11

    Default

    I found a great site for aswell stretching as exercises. Here it is http://www.sports-db.com/flexibility-exerciseguide.
    They display wich musclegroups the exercise stretches and how to preform them.
    Kinds regards,
    Kevin
    No Pain, No Gain

  20. #20
    Just joined M&S
    • Join Date
      Mar 2010
    • Posts
      1
    • Years Exp
      Just Started
    • Goal
      Build Muscle
    • Gender
      Female
    • Location
      usa
    • Reputation
      10
    • Rep Power
      0

    Default

    Yes, This topics is very nice because there are exercise details..
    Today, I visited this forum so I found that it's very intersted for me.. there are many topics available here so I like this so much.....
    I hope that you will read care fully and tell me more benifits about this .........
    Virility ex
    Virility ex

  21. #21
    Just joined M&S
    • Join Date
      Aug 2010
    • Posts
      4
    • Years Exp
      6-12 Months
    • Goal
      Lose Weight
    • Gender
      Female
    • Location
      usa
    • Reputation
      10
    • Rep Power
      0

    Default

    Well stretching exercise is also called Flexibility training and it is for suppleness and yes you can train this way to increase your flexibility normally when you build a muscle the muscle can grow short, due to the technique some people use, one of the prime examples is with some people concentrating on building a big chest.

    **Signature deleted**
    Last edited by Doug; 08-31-2010 at 10:30 AM. Reason: advertising

  22. #22
    Kettlebells' Angel !!!! 5kgLifter's Avatar
    • Join Date
      Aug 2008
    • Posts
      20,733
    • Years Exp
      10-20 Years
    • Goal
      Get Fit
    • Gender
      Female
    • Location
      Orkney Islands
    • Training Log
    • Reputation
      1,283,917,595
    • Rep Power
      12,839,290

    Default

    Quote Originally Posted by kennymevrick View Post
    Well stretching exercise is also called Flexibility training and it is for suppleness and yes you can train this way to increase your flexibility normally when you build a muscle the muscle can grow short, due to the technique some people use, one of the prime examples is with some people concentrating on building a big chest.
    Is that spam in your signature, yep, I reckon it is
    1-Finger Deadlift, 1RM: 80.3lbs/36.5kg

  23. #23
    Just joined M&S
    • Join Date
      Sep 2010
    • Posts
      2
    • Years Exp
      Just Started
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      london
    • Reputation
      10
    • Rep Power
      0

    Default Diet Pills Online

    nice post!! i m glad to find it hope it'll work for me....


    **Advertisng link deleted**
    Last edited by Doug; 09-15-2010 at 09:02 AM.

  24. #24
    Just joined M&S
    • Join Date
      Sep 2010
    • Posts
      4
    • Years Exp
      Just Started
    • Goal
      Lose Weight
    • Gender
      Female
    • Location
      usa
    • Reputation
      11,503,525
    • Rep Power
      0

    Default

    Stretching exercise is the best for our body, some benefits of this exercise which are given below:
    1)Lengthens your muscles
    2)Helps to prevent accidents and injuries
    3)Improves tissue flexibility and elasticity
    4)Increases blood flow
    5)Makes muscles more supple

  25. #25
    Just joined M&S
    • Join Date
      Dec 2010
    • Posts
      1
    • Years Exp
      Just Started
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Victoria, Canada
    • Reputation
      10
    • Rep Power
      0

    Default

    Hi, i need some advice i have exercising stretching etc, and due to this i am loosing too much wait should i continue to abort this process my current weight is 65 at the age of 36?????

 

 

Similar Threads

  1. stretching exercises
    By jacobmaru in forum General Chat
    Replies: 8
    Last Post: 09-30-2010, 11:54 AM
  2. what about stretching ??
    By trainee in forum Beginners Questions & Advice
    Replies: 13
    Last Post: 07-22-2010, 02:21 PM
  3. Stretching
    By Mass88 in forum Beginners Questions & Advice
    Replies: 8
    Last Post: 07-09-2009, 01:23 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •