Flexibility

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css925

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As I get older (presently 47) I am losing my flexibility and seem to be stiff especially after a heavy workout. I was considering sometime of yoga and/or rigorous stretching routine. Does anyone have any experience or suggestions or know of a good routine.
 
css925 said:
As I get older (presently 47) I am losing my flexibility and seem to be stiff especially after a heavy workout. I was considering sometime of yoga and/or rigorous stretching routine. Does anyone have any experience or suggestions or know of a good routine.
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What does your warm-up routine look like? It may simply be because you are not properly preparing yourself for the workout. Dynamic movements to start coupled with specific warm-ups that progress to the weight of the lift should be helpful.
 
Usually my warm up consist of a few minutes on the treadmill walking to get the blood flowing. Then I do basic stretches, especially for the muscle group I am working that particular day. But not an extensive amount of stretching.
 
css925 said:
Usually my warm up consist of a few minutes on the treadmill walking to get the blood flowing. Then I do basic stretches, especially for the muscle group I am working that particular day. But not an extensive amount of stretching.
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Unfortunately, that's not a very good way to begin a warm-up. You should try specific dynamic warm-ups, such as some of the exercises shown here:

They combine moving flexibility with more movement-specific activity. It's important to prepare the specific muscles for the activity, not just a "general" warm-up that will not improve coordination, neural drive (the ability of your Central Nervous System to activate the muscles) or specific blood flow (under exercise, while some blood vessels will be dilated, or opened, others will be constricted (closed), including all blood vessels that go to muscles not being used; therefore, light treadmill running will actually cause the opposite of your intentions to the muscles of the upper body.

Afterwards, you will want to perform specific warm-ups for the exercise(s) that you will be performing. For instance, if you are preparing for a 5x5 squat with 250 pounds, your specific warm-up could look something like this:

1. 5 reps, 70% (140 lbs)
2. 3 reps, 80% (160 lbs)
3. 2 reps, 90% (180 lbs)
4. 1-2 reps, 100% (200 lbs)

Rest for 1-2 minutes, then begin your sets.
 
bipennate said:
Unfortunately, that's not a very good way to begin a warm-up. You should try specific dynamic warm-ups, such as some of the exercises shown here:
Click to expand...

In addition, you'll find some good warm-up and dynamic stretching and activation exercises on Mike Robertson and Eric Cressey's "Magnificant Mobility."

Do a google search, that should pull it up.
 
I've actually had a conversation with someone about this. There was a guy that came into my work and he was HUGE. He was probably 6' 5" and 250 lbs, and his forearm was about 2 1/2 of my forearms put together, and I have decent sized forearms. This guy could've been Bill Goldberg. Anyway, he was saying that he's 37 years old and he can already feel the effects because his skin is losing that elasticity that it once had. I guess just try to stretch quite a bit, especially stretch where you feel tight.
 
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