Hot answers tagged

13

First off, ask your trainer how many athletes he or she has trained that have won national, regional, or international titles. Personally, my belief is that unless you have trained someone that's made the Olympic team (or around there), you should probably put your ego in check and emulate what the Olympic trainers are doing. Training isn't an art project ...


10

I know that it's not effective to train the same muscle group every day because the muscle needs time to recover. Indeed, the key parameter here is that training the muscle essentially involves damaging it (micro-tearing the muscle fibers) and then letting your body act as the repair man; this is a process that as you noted takes time. With streching ...


7

Here's something that might help a bit. From a 2009 study: The purpose of the present study was to investigate the long-term effects of two different stretching techniques on the range of motion (ROM) and on drop jump (DJ). DJ scores were assessed by means of a contact mat connected to a digital timer. ROM was measured by use of a goniometer. The ...


7

Harvard Medical School recommends stretching every day, and at least 2-3 times per week. As with all types of exercise, you need to engage in stretching regularly in order to reap lasting benefits. If you only stretch occasionally, the effects are shortlived. One study found that the greatest increase in hamstring length occurred right after the stretch ...


6

You're sore Wednesday because you squatted Monday. Soreness from lifting can easily last two or three days, and even get worse on later days. It's called Delayed Onset Muscle Soreness or DOMS. Since waking up this morning, my lower back is very sore. It is as if I did a heavy workout. I don't understand why this happened. This wasn't as sore yesterday. ...


6

Flexibility is training just like any other training. There is no gene for flexibility. And, just like any other training, it will follow the same sort of timeline as any other exercise regimen. Nobody can tell you with any certainty how you will respond to stretching, unfortunately. If you want to increase your flexibility, you need to be working all the ...


5

Static stretching very slightly decreases the chance of injury at a strong detriment to strength. Its not necessarily wrong but if you want to lift heavy may be wrong for you. Cardio before lifting worries me though, as its likely that you will tire out many of your weakest muscles (much of your abdominals for example) before you even start lifting, causing ...


5

Check out Limber 11 by a guy called Joe DeFranco. It's a few exercises/stretches which really helped me with my squat form. I used to have pain in the front of my hip when squatting but I started doing this 3 times a week and I noticed improvements after only a few days. Your lower back will also thank you for doing this. Some of the exercises require a bit ...


4

First, a point on definitions: Stretching - To lengthen a muscle. (Sit ups would not be considered stretching.) Strengthening - To contract a muscle against resistance. Cardio - Any exercise to raise your heart rate. All I can do for activity now is to lie down and come up and touch my toes without moving my knees. Actually, you have a lot of ...


4

No static program will bring constant improvement. If you want to continue increasing flexibility over time, you need to do something like regularly attend a yoga class, where the exercises used progress over time and you're exposed to a wide variety of movements.


4

Currently, there's no credible studies that show static stretching during exercise is helpful. In fact, as a result of some recent studies, the opposite seems to be true. That is, static stretching before and during a training session can have a negative effect. A study by the Journal of Strength and Conditioning, Chronic Effect of Static Stretching on ...


4

I'll preface this by saying this is purely my opinion based on many years of training and experience as a trainer. I, personally, would not perform “one more set with heavy weight stretching my pectorals as long as I can “ after 4 sets of regular flyes. Assuming hard work with heavy weights, your shoulders and pectoral muscles will be pretty exhausted. ...


3

As in my answer here, I'm a fan of Craig Ramsay's Anatomy of Stretching, which offers, along with a long list of stretches, both an hour-long comprehensive routine and a 15 minute "essentials" routine. Here is a low-res scan of the latter:


3

I could recommend some 'flows' like the 4 movement closed System from ido portal. https://youtu.be/D8QxbtcA5hU I like those kind of stretch and mobility drills highly effective and timesaving also are more fun then static stretching routines.


3

I danced for a long time and have a BA in it and was part of a modern dance company. I would look at really some general yoga stretching to begin with, this is something that we always did. A big key is to make sure you get the blood moving first to avoid injury. A simple way is to just make the class do jumping jacks, but that is boring. Since its ...


3

I haven't had problem with calf "heel" raises before, but I would take the writer's advice, calf raises are not my expertise. I do not know of whether pelvic tilts are safe or not, they didn't look extremely unsafe to me but it looked like it could possibly cause strain on certain areas(lower back, hip, etc.). Overall, instead of answering your third ...


3

I have no strength or stretching exercises for this purpose, but I do see this: I have been spending one afternoon a week practicing cartwheels, handstands, backbends, and walkovers. Gymnastics skills benefit from frequent practice. Even a quick few minutes of practice every day could make a huge difference versus once a week.


3

Quite frankly, your best bet is to consult a physical therapist so as to avoid injury. Outside of that, one physical therapy site recommends the following: Avoid overstretching Avoid positions or activities involving extreme ranges of motion in the hips Strengthen muscles surrounding the hips, pelvis, spine, and knees (best to be advised by a physical ...


3

When the upper outer front part of my leg feels tight or painful during squats, I find the best results from stretching my glutes. Stretches like yoga's pigeon pose: ...or pushing my knees out from a deep 3rd world squat: ...seem to help the most. Foam rolling the area that actually hurts can help too.


2

The machine you show is actually another type of elliptical trainer typically meant for light exercise or cardio work. I would suggest you look at performing some active stretching following a specific program for the hamstrings. For example, following a program designed for the target muscle. You may also want to search the ExRx site for stretches.


2

Your back is probably hurting because you are immobilized in one position, something that a simple fidget can help. What actually happens is when muscle is immobilised in a shortened position (your hip flexors when you drive for example) for some time there is a loss of some muscle sarcomeres. GOOD NEWS is that this can be reversed once you are starting to ...


2

There is debate over how beneficial stretching actually is, but for these hard to stretch areas a foam roller (or similar tools for reaching smaller areas, such as the spikey balls) can be very useful for releasing tension short term, similar to a massage. They are pretty straight forward to use, but guides can be found online through a quick search. ...


2

Don't choose my answer. Wait for more knowledgeable people. I just want to give some suggestions. First, building muscle is very difficult. You shouldn't fear becoming bulky, it will not happen unless you do a very specific training and nutrition during a long time. Just exercise and forget about that fear (your muscles may become denser and harder in the ...


2

As far as I can tell, the word for the sound is Crepitus, although this not only describes "popping", but also "grating" and "crackling". While not necessarily pathological itself, many conditions actually do lead to that kind of sound. If it's especially the "popping" that interests you, the wiki on cracking joints seems to adress this. Different processes ...


2

Firstly, bad sitting will lead to bad posture, which will also be evidenced by a weak core. Secondly, no exercises will let you sit properly; all they can do is to strengthen your core and give you good reasons to sit properly. You have to make a conscious effort to sit properly. After practising it for a while, it might become second nature to you; ...


2

On this site there should be every stretching exercise imaginable. Just do a couple each day, keep at it, be consistent and eventually It'll show: http://www.bodybuilding.com/exercises/finder/lookup/filter/exercisetype/id/3/exercisetype/stretching


2

Despite some answers naysaying stretching, it depends on what physicals activities you are going to do and -- what I read -- was consistency. The people who had fewest injuries were those who either regularly stretched before their workout -- OR -- regularly didn't stretch. Those that stretched inconsistently were the most like to achieve the "injured ...


2

Pain in the back of the knee (‘popliteal’ region) does have some common causes. The most common being a popliteal cyst caused by the buildup of synovial fluid in the knee that migrates to the back of the knee. The underlying cause is usually related to arthritis, or, acute cartilage injury to the knee. A popliteal cyst, also known as a Baker’s cyst, ...


2

The reason is, that when you use a towel to pull your leg, two things happen at the same time: your hamstring is stretched, as you flex the hip and extend the knee but it is also contracting, as the pull of the towel has to be balanced by the same amount of push from your leg, that means both your calf and hamstring will have to work Stretching and ...


2

I would like to supplement with the suggestion to implement SMR (Self-Myofascial Release) techniques to your flexibility (stretching) routine. SMR helps to release hypertonicity (tightness) in the connective tissues and muscles in the body (In Clark, In Sutton, In Lucett, & National Academy of Sports Medicine, 2015, p. 133). It helps to do SMR first ...



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