Static Stretching

[Melas Zomos]

As most know static stretching post workout is pretty much a necessity.
Personally I use a simplified yoga routine which optimally takes about 25-30 minutes to complete.
I feel that ideally holds should be held in the 30-45 sec range.
However, as we know time can be a factor and I was just wondering how everyone handles, or feels it should be handled, a post workout static stretching routine that needs to be abbreviated.

Do you feel that it is better to keep the number of individual stretches the same and cut the holds down to 10-15 seconds?

Or do you feel it is better to keep the holds in the 30-45 sec range and reduce the volume of individual stretches?

[samurai69]

i would stick to the main muscle groups and also simplify the stretches (which can become quite complex) and then do two runs through with a shorter hold of 15 to 20 seconds on each ............ well it works for me

[Cookie]

Used various types of stretching programs over the years, some good some bad yet one thing always stuck with me when I was seeing a podiatrist who said not to do passive/static stretching because it did not allow enough blood flow through to clear & repair because the stretches are being held for too long. And this was repeated by another guy in a program I watched once.

Yet I do still passive/static stretch because it does benefit me but I mostly do it as active recovery not after training.

[Melas Zomos]

Used various types of stretching programs over the years, some good some bad yet one thing always stuck with me when I was seeing a podiatrist who said not to do passive/static stretching because it did not allow enough blood flow through to clear & repair because the stretches are being held for too long. And this was repeated by another guy in a program I watched once.

First I heard of that, not sure I agree but I would have to research it further. I could possibly see the blood flow impeded during the stretch, but immediately after I would think it would flood the area?

Yet I do still passive/static stretch because it does benefit me but I mostly do it as active recovery not after training.

Gotcha, utilizing both seems to work best for me. Perhaps I will experiment with a shorter version on training days and see how Samurai's suggestion works and the longer version on recovery days.

[Cookie]

First I heard of that, not sure I agree but I would have to research it further. I could possibly see the blood flow impeded during the stretch, but immediately after I would think it would flood the area?

I use AIS stretching, which was recommended by my podiatrist, & have used it on & off for a good 5 years because of what was said about blood flow & the short contractions allowing greater blood flow in to repair the micro trauma from stretching.

[westy]

I personally prefer to do less muscles for the correct amount of time if I am short.

Currently I just do glutes,hip flexors, hamstrings, adductors and calfs.

I also foam roll before I stretch as I find this helps a lot, especially if it is straight before a stretch.

[Cookie]

I personally prefer to do less muscles for the correct amount of time if I am short.

Currently I just do glutes,hip flexors, hamstrings, adductors and calfs.

I also foam roll before I stretch as I find this helps a lot, especially if it is straight before a stretch.

So many people could benefit from that one simple thing.

[Melas Zomos]

I personally prefer to do less muscles for the correct amount of time if I am short.

Currently I just do glutes,hip flexors, hamstrings, adductors and calfs.

I also foam roll before I stretch as I find this helps a lot, especially if it is straight before a stretch.

So many people could benefit from that one simple thing.

I have to admit I was a little surprised by the results. I really did not put much credit to it at first. I tend to roll well after stretching and right before bed, or if I have a particular issue than needs attention.

[westy]

Yeah it has been one thing that has had the most immediate impact on how I feel