What kinds of stretching are you doing? Also have you figured out what parts are more inflexible than others? I'm going to start adding in some more stretching but I'm not sure which which ones to add.
I do a bunch of stuff I originally started doing for football in high school, plus whatever I think is useful from the Elite site. Mostly lower back/hamstring stuff.
It doesn't have much to do with one part being less flexible than the other and more with me being lazy about stretching. I used to do it every day when we first started training, but that's probably overkill. I'd say 2x week is fine.
Since I've been working on this a LOT lately, I'm going to chime in.
- calves: ankle dorsiflexion. allows you to balance your center of gravity over your heels without posterior rotation of the pelvis.
- glutes: allows greater rotation at the hip without losing arch in the lower back.
- quads: im sure these are important but mine aren't tight so I really don't know. tight quads increase stress on patella and contribution to knee pain.
- hamstrings: can also be limiting factor in hip rotation, which can lead to a rounded lower back.
- hip flexors: tight hip flexors put pressure on patella and contribute to knee pain.
- adductors: flexible adductors are crucial for being able to keep knees wide in a squat and deadlift.
Actually, one specific stretching movement that I need to do comes to mind. When doing power cleans, I'm not flexible enough in the shoulders to properly shove the elbows up and rack the weight correctly. I know its shoulder inflexibility because front squats with 135 done in this manner (elbows up, bar in open hand) make my shoulders feel stiff.
This is what the rack position of the power clean should look like, which I can't do yet. Makes sense, I've only recently started really practicing them.
4 comments:
What kinds of stretching are you doing? Also have you figured out what parts are more inflexible than others? I'm going to start adding in some more stretching but I'm not sure which which ones to add.
I do a bunch of stuff I originally started doing for football in high school, plus whatever I think is useful from the Elite site. Mostly lower back/hamstring stuff.
It doesn't have much to do with one part being less flexible than the other and more with me being lazy about stretching. I used to do it every day when we first started training, but that's probably overkill. I'd say 2x week is fine.
Hi guys!
Since I've been working on this a LOT lately, I'm going to chime in.
- calves: ankle dorsiflexion. allows you to balance your center of gravity over your heels without posterior rotation of the pelvis.
- glutes: allows greater rotation at the hip without losing arch in the lower back.
- quads: im sure these are important but mine aren't tight so I really don't know. tight quads increase stress on patella and contribution to knee pain.
- hamstrings: can also be limiting factor in hip rotation, which can lead to a rounded lower back.
- hip flexors: tight hip flexors put pressure on patella and contribute to knee pain.
- adductors: flexible adductors are crucial for being able to keep knees wide in a squat and deadlift.
Also, look at this site. It's awesome.
http://www.exrx.net/Kinesiology/Inflexibilities.html#anchor13258452
Also,
http://www.exrx.net/Questions/FullSquatHipFlex.html
Actually, one specific stretching movement that I need to do comes to mind. When doing power cleans, I'm not flexible enough in the shoulders to properly shove the elbows up and rack the weight correctly. I know its shoulder inflexibility because front squats with 135 done in this manner (elbows up, bar in open hand) make my shoulders feel stiff.
This is what the rack position of the power clean should look like, which I can't do yet. Makes sense, I've only recently started really practicing them.
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