Has anyone experience in which sequence to use when stretching muscles and tendons?
This is the sequence I use:
calves
hamstrings
tendon of the knee (trouble spot)
quadriceps
psoas
groin
gluteus maximus
glutes medius
the pigeon-pose
seated piriformis-stretch
lower-back
upper-back/shoulder
chest
thor i would always use active stretching for warm-up.i would usually work from head down but the main objective is to get warm and stay warm by staying active and not lying on a cold track holding stretches
Most people seem to agree on using active/dynamic stretching during warm-up.
This particular sequence is the one I use first thing in the morning and then again late in the evening, several hours on either side of practice.
My seq. is like yours Thor
I now follow the active isolation stretching. I t is great. really gets u loose.
Start at the tightest or most injured area first. Work outward from there. Shortness or lack of joint ROM in a particular area will effect the way another structure will be stretched. For example, a tight right hip flexor may limit placing your body in the position to stretch the left hamstring in a seated positon.
i do…
hams…
groin
hams
quads
glutes
back
hip flexors
calfs
abs
hams
I tend to go top down or bottom up, it really depends.
But I do try and stretch hamstring last from the leg comlex though. Hamstrings seem to stretch better when other muscles (glutes, groin and calves) are stretched
Very good point DMA
u have to stretch groin, gluts, lower back and calfs before you stretch hamstrings, otherwise its a waste of time as all those other areas affect the hamstrings…
try this stretch antagonists,chest-back,quads-hs and so on…works great for me.pick a stretch that addresses the quads-perform it and then perform a hs stretch.do the whole body like so and after the first sequence perform the routine again but with different variations…don’t forget to throw in squats etc
Since I am focusing foremost on my hamstrings right now, I decided to stretch the lower-back and glutes before the hamstrings and it really made a difference. In addition to greater ROM the stretch felt “cleaner”, if you know what i mean.
from the ground up…
i disagree i would always do vis versa.head downwards
The main advice is to follow a logical order, in order not to forgot stretching something, mixing articular mobolity exercises.
Also, some researches recommend to stretch only once a day (as well as training) in order to prevent tendons injury risks. If tendons are warmed-up too often, they tend have some micro injuries, leading to other bigger injuries. Not all world-class athletes train twice a day!
but alot of them do train twice a day but have physios on hand
If tendons are warmed-up too often, they tend have some micro injuries, leading to other bigger injuries. Not all world-class athletes train twice a day!
Research? How can this be applied to the real world. Globally, for hundreds of years, millions of people have worked very hard at manual labor taken a lunch break and went back to work.
Millions still do.
Coal mining, cutting trees by hand, wheelbarrows full of rock or cement, block and rope pulleys, carrying heavy loads on their back. I can go on-and-on. Did some of these people suffer injuries as a result of their work? Absoultely! Were their efforts maximal efforts. No, not everytime, but neither is the everday training of athletes. Sometimes max effort is required, sometimes its not.
Do the workers get hurt because they worked, took lunch and went back to work for 30 + years? More than likely not.
Sometimes we have to take a look at the real world, how it works and how misinformed “research” has become.
Believe it or not, but human beeing lives longer since physical work has decrease and medical care increase. From a statistical point of view, someone who has worked hard all life long will die before someone who has been more sedentary.
To make a parallel, an athlete who trains twice more than an other will have more chance to have injuries. But as far i’m concerned, one is over-training, the other is under-training. Find the sound balance…
Pérec and Arron, 3rd on all-time lists at 100m and 400m have trained 5 times a week and once a day. It didn’t prevent them to have injuries of course, but who knows, maybe a heavier training program would have “killed” them before they reach international level.
Don’t misquote me, i didn’t say training twice a week is bad, i was just pointed out that some coaches train differently.
Also, i know several retired athletes from various sports who at 40 suffer same body pains than their parents! Don’t say top-level training is the “real world”, how many people at age 25 in our northen countries TODAY go to bed every night with leg pains?
Believe it or not, but human beeing lives longer since physical work has decrease and medical care increase. From a statistical point of view, someone who has worked hard all life long will die before someone who has been more sedentary.
Again statistics and research. People are living longer in nations that have good health care. Yes, you are correct. Early diagnosis of disease, education and medication have made this possible. Why do you write that people are living longer since physical work has decreased? Statisticly, people are not dying on the job as much as they used to due to better working conditions, safety measures and decreasing or eliminating hazardous situations. Also, there is less early death due to black lung, expouser to toxic materials, radiation, dust, etc… I don’t know of anyone who died at an early age because he carried roofing shingles for 30 years. Overuse injuries do not cause early deaths.
Also, i know several retired athletes from various sports who at 40 suffer same body pains than their parents! Don’t say top-level training is the “real world”, how many people at age 25 in our northen countries TODAY go to bed every night with leg pains?
The only athletes at age 25 who go to bed every night with leg pain that persists for long periods of time either:
Are collegiate or professional athletes involved in collision or contact sports.
Have horrible training/recovery habits with a great deal of months if not years of training errors.
Have leukemia.
Yes, high-level athletes at an early age have many aches and pains as their parents. But this is more than likely a result of training errors, imbalances as a result of their sport and/or the consequences of playing their sport. It is highly unlikely their pains are a result of “warming up” too frequently.
If this is the conclusion of what you think about my post, i think we’re going vainly in the wrong direction, and we’re out of the debate now.