keeping flexibility after working out

[trachsel]

I just started a weights course 2 days a week for the next school year. Only thing about it is that we HAVE to lift (bench press, squats, incline press, etc) and we're not allowed to do cardio (unless injured), plyometrics, isometrics, stuff like that...

now for the past 2 months ive been working out about 3 times a week or so, but for the most part my exercises involved my own body weight (plus a med ball or 45lb plate) and mainly helped balance, cordination, and stretched your muscles when doing the exercise

so how do you guys keep yourselves flexible when doing solely the exercises above (in only a 45 min class period)? Am I supposed to do static stretches on that muscle in between sets? or what?

Remember i dont have the time necessary to do stretches after the workout

 

[maverick66]

stretch before bed or when you first wake up. Just make sure its not right before you work out. I did a light stretch after working out and a solid 20-30 mins before bed every night and had no issues with flexibility.

On another note i dont feel that weight training really hurt my flexibility. You are not gonna become a bodybuilder from a 2 day program. Its more mental to me that you feel you will lose flexibility from weight training especially so little.

 

[dennis1188]

leg-extention to shoulder height, reach/hold on to the front foot. (i use the bk of bench-press) hold each leg for 5
-8 min. each. I usually finish with this stretch after my daily 90min. gym workout.

 

[r2473]

Remember i dont have the time necessary to .........

If you don't have time and ain't gonna do it, why ask the question?

Are you writing a paper on the subject?

 

[trachsel]

If you don't have time and ain't gonna do it, why ask the question?

Are you writing a paper on the subject?

I mean, I can fit about 5 mins in after my workout to stretch, but thats not enough time to be very thorough

 

[snoopy]

Just stretch when you have some free time, as long as it's not b4 working out.

Like when you're watching tv, stretch a little. It's not complicated.

I only need 10-15 minutes a few days a week and I'm good. Although my left glute still has a tendency to get tight every now and then.

 

[Majik]

Here's a secret...

You're suppose to warm up before static stretching. But you can get warm from a hot bath or sona.

 

[Kobble]

If you don't stretch, you will get tight. I have a hard time believing you don't have to time to stretch.

 

[cncretecwbo]

im confused how a good workout program will make you less flexible... please explain

 

[bluestreak711]

I am sure you know all the basic stretches and what not, so I will get to the point.

Listen really well,If you stay dehydrated you will not retain your elasticity.
And not to sound ugly or anything but if your urine is yellow, that means you are dehydrated.

The only thing that will keep you hydrated and give you that desired elasticity is pure drinking water.

Vitamin water is good for you but it will not hydrate you like you need to be.

The reason being is that your tissues needs that water to be stretchy.
If you are dehydrated by the least your tissues become like a dried out sponge.

I have had the very same problem and for the longest time it stumped me to what it was.I would be as flexible as much as possible that I could get. I would be able to touch my toes (stretch) and go to bed and the next morning right out of bed I could not go past my knees.
I started drinking plenty of water and then in the mornings I was able to touch my toes or get very close right out of the bed.


Now that I have finally acquired a taste for pure drinking water I am thirsty alot of times throughout they day and I try to stay hydrated.


I hope this helped.
I have to go.I am thirsty. ;-)

 

[Ano]

Just stretch when you have some free time, as long as it's not b4 working out.

Like when you're watching tv, stretch a little. It's not complicated.

I only need 10-15 minutes a few days a week and I'm good. Although my left glute still has a tendency to get tight every now and then.

Have you tried a self myofascial release with a foam roller or a tennis ball?

Put a tennis ball on a floor and sit on the ball on your left butt cheek. From there, just play around with the angles and roll over all the bumps you come across for minute. Try to massage your whole left glute including your left hip. Do this twice a day.

If that hurts too much, do this alternative. Stand with your back facing a wall. Put a tennis ball between the wall and your left glute. Bend over a little, put a bit pressure to the ball with your left glute, and roll over to massage your left glute/hip.

 

[snoopy]

Have you tried a self myofascial release with a foam roller or a tennis ball?

Put a tennis ball on a floor and sit on the ball on your left butt cheek. From there, just play around with the angles and roll over all the bumps you come across for minute. Try to massage your whole left glute including your left hip. Do this twice a day.

If that hurts too much, do this alternative. Stand with your back facing a wall. Put a tennis ball between the wall and your left glute. Bend over a little, put a bit pressure to the ball with your left glute, and roll over to massage your left glute/hip.

No I don't have a roller, I know I should get one. I'm going to do the tennis ball massage. Thanks for the tip! Traditional glute stretches never seem to help.

 

[bluestreak711]

No I don't have a roller, I know I should get one. I'm going to do the tennis ball massage. Thanks for the tip! Traditional glute stretches never seem to help.

That is all well and good but just remember that none of that matters if your body does not have the correct compounds to be flexible.

stay hydrated and peace out

by they way i'm giving this thread an exellent rating because i had the same trouble and i hope this helps somebody else who may be web surfing over the same issue

 

[Ano]

No I don't have a roller, I know I should get one. I'm going to do the tennis ball massage. Thanks for the tip! Traditional glute stretches never seem to help.

If your glutes have a lot of knots/adhesions, traditional stretches surely won't help.

You have to break all those knots.

You can also do the self myofascial release for your glutes by using a pro-tec roller massage, but you will need another person to do the massage for you ( http://www.tennis-warehouse.com/descpagePROTEC-ROLLMASS.html ).

EDIT: Please keep in mind that like stretching, self myofascial release using foam roller, tennis ball or protec roller massage, does not give marked improvements overnight.

You will need to stick with it for a few weeks before feeling the benefits.

 

[Ano]

im confused how a good workout program will make you less flexible... please explain

It depends on your definition of a good workout program.

According to Alwyn Cosgrove, a good workout program should include warm up (mobility, activation, movement preparation), prehabilitations, core, elasticity, resistance training, energy system AND flexibility/regeneration.

I agree with Cosgrove.

A good workout program that include all of the above surely won't make you less flexible.