Proper Work-Out, Stretching Guide

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Okayieman2

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I wrote down notes from an article I read on proper guide to stretching out, working out, the whole thing. So I am going to write it down fully just in case anyone here wants to use it as a guide to full proper workout (it's pretty short, don't worry) along with some question(s) next to it and let me know if you agree with it and answer it please.

General Workout

A. Joint Rotation- in order or reversed order (How long should we do each for?)
1. Finger and Knuckles
2. Waists
3. Elbows
4. Shoulders
5. Necks
6. Trunk/waist
7. Hips
8. Legs
9. Knees
10. Ankles
11. Toes

Immediately followed by

B. Aerbioc Acitvity for 5-10 mins

*Jogging *Jumping rope *etc (swimming is one of them right?)

C. Static Stretching Warm- In order (Could anyone tell me the best number of exercises, sets, repps for certain exercises to do for each muscle/body part and how long it-rep-set-movement- should last?)
1.Back
2. Sides
3. neck
4. Forearms and Wrists
5. Triceps
6. Chest
7. Buttocks
8. Groin
9. Thigs
10. Calves
11. Shins
12. Hamstrings
13. Instep

D, Dynamic Stretching (not sure what it is exactly so could anyone explains what it is and how long we should each stretch for?)

E. Do "watered down" verison of movements you will do for your work-out. For example, do weight lifting but just without weight, do it with your hands only. This helps to improve balance, coordination, reduce risk of injury, etc.

Cooling Down After Work-Out

F. Do the same as E, just with higher intensity this time around

G. Immediately followed by Light Dynamic Stretching until Heart rate slows down. (Not sure for how long?)

H. Static Stretching

You're done!

Let me know your thoughts on it and offer advice(s) if you got any.
 
U shouldnt rotate your neck, go side to side, front and back, then look left and right with your head upright.
This will stop you from grinding.

Same with most rotations. Personally I never do any of them. you strech your muscles, so you dont need to do 360 rotations. Just dynamicly strech each muscle. You would be better off doing a warm up rather than rotations.

On your list of rotations it includes fingers, elbows, knees and toes, These are joints that can't be rotated!
plus - why has it got Legs, your legs are not joints

I dont think that anybody in the bodybuilding forum would bother with such a lengthy streching routine.
 
i never pre-stretch. it fatigues the muscle, and a cold muscle can be hurt.

i do warm up sets instead, and I might stretch a little midway through my squats or something...

but i feel static stretching is more for recovery.
dynamic stretching is a new idea that I know little of, but a lot of poeple support it. need to order their DVD.
 
I always strech the muscle im working after each set.
I think its one of Chad waterberrys articals. I'll find it if anyone is interested, let me know.
 
Okayieman2 said:
D, Dynamic Stretching (not sure what it is exactly so could anyone explains what it is and how long we should each stretch for?)
Click to expand...

Dynamic stretching is a combination of muscle activation and stretching. The stretch doesn't hold the stretch, like static stretching.

Eric Cressey and Mike Robertson put out a DVD called "Magnificent Mobility" which is all dynamic stretching and activation. Get it.

Dynamic stretching should occur pre-workout.

There is also foam rolling, better known as self-myofascial release, which breaks up scar tissue and adhesion. I'd recommend it as well: Feel Better for 10 Bucks
 
Static stretching is toe touches, held for 30-60 secs.

Dynamic would be Tin Soldiers. Walk forward, kick your left leg up straight out and reach to touch your toe with your right hand, but keep the back straight and alternate. You can also do them as a skipping movement. Sorry, I can't find a video demo.
 
Cynic said:
Static stretching is toe touches, held for 30-60 secs.

Dynamic would be Tin Soldiers. Walk forward, kick your left leg up straight out and reach to touch your toe with your right hand, but keep the back straight and alternate. You can also do them as a skipping movement. Sorry, I can't find a video demo.
Click to expand...

Tin soliders, are they basicly walking forward, but instead of just putting one food infront of the other you kick it as high as you can and try to hit your hand (which you are holding out in front of you) with it?
ive been looking for a descritpion of this exersice.
 
Cynic said:
Static stretching is toe touches, held for 30-60 secs.

Dynamic would be Tin Soldiers. Walk forward, kick your left leg up straight out and reach to touch your toe with your right hand, but keep the back straight and alternate. You can also do them as a skipping movement. Sorry, I can't find a video demo.
Click to expand...

Tin soliders, are they basicly walking forward, but instead of just putting one food infront of the other you kick it as high as you can and try to hit your hand (which you are holding out in front of you) with it?
ive been looking for a descritpion of this exersice.

i think you also could do a dynamic move called "squat to stand" or something like that, squat down, hold your hands at your toes (hold on to your toes if nessecary) and stand up while holding on to your toes, then repeat.
 
Karky said:
i think you also could do a dynamic move called "squat to stand" or something like that, squat down, hold your hands at your toes (hold on to your toes if nessecary) and stand up while holding on to your toes, then repeat.
Click to expand...

I do those. Tony Gentilcore recommended them in the "hard" class of dynamic stretching.
 
Karky said:
Tin soliders, are they basicly walking forward, but instead of just putting one food infront of the other you kick it as high as you can and try to hit your hand (which you are holding out in front of you) with it?
ive been looking for a descritpion of this exersice.
Click to expand...


you should get the MM DVD. It's good!
 
I do all my streching using gym equipment. For example, after a set of chest presses I hold on to the frame with my arm out streched and turn away from the arm. This streches the pecs much much more than just pulling your arm back in the air.

Can anybody tell me if this is good? or am I streching too far?

I do this with all muscles.
 
I have put alot of focus on streching and do both static and dynamic stretches. I have found that the static really helps with tightness and flexibilty, but the dynamic really helps with my recovery time. Since i have thrown that in I have nil muscle soreness and feel really refreshed. Also alot less prone to injury. I also recommend some passive stretching if you have a partner or someone at the gym with you especially if you have tight hams or lower back as I used to.

As far as warming up I do very simple warms up lossen body moves, wouldn't even call it a stretch really. Then i bike or walk for 2-3 mins jsut to get the blood flowing.

Here is a very indepth writing on different types of streching and good info. Its a long read but a great starting point and free.
 
I've already read that link 2 weeks ago. Could you tell me how did you know what dynamic stretches to do, did you buy books or DVDs/tape? If so, please name them, thanks.
 
Basically I just formed a routine from various places on the internet for my needs.

Here are some links that give you an idea of basic dynamic stretches.








Remember to be careful doing dynamic moves, if you feel you need a better reference then get a book or dvd for detailed instruction.
 
It's extremetly difficult to find a book on dynamic stretches, forget about DVDs. Do you know any good book on it or DVD for that matter?
 
Well alot of dynamic only books are very geared towards martial arts. Not that they can't provide great info, but I think you would be best served with a complilation of all different styles and types of streching. Unfortunatly the best ones aren't the cheapest ones. You can always look at your local library as well for these titles. Alot of stretching gurus if you will have a bit of controversy surrounding them but try to ignore that and learn from various sources.

Books:





DVD:


Articles by Kurz
 
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