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Exercises Movements, technique & proper execution

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Old 11-08-2006, 04:45 AM   #1
Brian Reckdenwald
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I try to stretch every day to increase my flexibility and I am wondering if it is beneficial or detrimental to stretch sore muscles. Let's say I did numerous reps of back squats yesterday and my hamstrings are relatively sore, should I wait for my hammys to feel fresh to stretch them or just go for it?

My first reaction to the idea is that I might end up breaking muscle fibers that are in the process of repairing.
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Old 11-08-2006, 09:09 AM   #2
Adam Morden
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Hi Brian,

I would suggest that with sore muscles there are some ways which you could stretch them with beneficial results and other ways which would do more harm than good. The most beneficial in my experience is to perform stretches that meet the following criterion:
1) The joint/muscle movement to be sretched is isolated (ie stretch hip flexion alone not in conjunction with lumbar flexion)
2) The limb being stretched is not bearing weight during the stretch (ie do a hamstring stretch sitting rather than standing and leaning into it). This allows greater control of how much tension is placed on the muscles.
3) Stretch only to the point of tension - not pain . Stop and hold the stretch as soon as you become aware of the muscles tension (probably not that far if they are already sore).
4) Hold the stretch until the feeling of tension disapears (this can take a long time if you are not used to this type of stretching I've had clients take 15 minutes for the stretch to complete.)
5) Keep breathing through the stretch, do not hold your breath.
6) Focus on relaxing the muscles into the stretch.

Hope that helps. I know that when I stretch like this when I am sore I feel a noticable difference in my recovery time.

Cheers,
Adam
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Old 11-09-2006, 04:37 AM   #3
Brian Reckdenwald
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Exactly what I was looking for, thanks Adam.
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Old 11-09-2006, 05:07 AM   #4
Adam Morden
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No Problem =) How did it go?
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Old 11-09-2006, 08:34 AM   #5
Brian Reckdenwald
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I'm squatting tonight so we will find out tomorrow!
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Old 11-13-2006, 04:52 AM   #6
Brian Reckdenwald
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Adam, I gave the stretching a shot and it felt pretty good. I get rather bored holding stretches for an extended period of time because it goes against everything I learned in gym class, but it feels beneficial. Thanks a lot for the tips!
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