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Post by seventyxxtimes7x on Nov 24, 2012 18:21:10 GMT -5
Im gonna be working that is gonna require me to lift soon, Is there any stretchs out their that will prevent pain & injurie?
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Post by DarthAvarous on Nov 24, 2012 22:36:39 GMT -5
Yes, there is a stretch for every muscle. I stretch before my workout and afterwards as well. I can't tell if you mean you are going to work out, or you are going to be doing work that requires lifting. Give me some details of what you are doing, and I/we can provide some better guidance.
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Post by skwiziks on Nov 24, 2012 23:10:48 GMT -5
I've been told that stretching before weightlifting is a bad idea.
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Post by seventyxxtimes7x on Nov 25, 2012 5:53:24 GMT -5
Yes, there is a stretch for every muscle. I stretch before my workout and afterwards as well. I can't tell if you mean you are going to work out, or you are going to be doing work that requires lifting. Give me some details of what you are doing, and I/we can provide some better guidance. It's not a workout stretch im looking for but stretching that might prevent sore/pain/injuries to muscles to prepare for lifting objects. There as been a few times where i had pinched nerves in my back that hurted like hell from lifting objects. And sore muscles in my right arm that kept me from lifting things. Can stretching these lifting muscles prevent such injuries from happening? And what type of stretching should i be doing? Basically im not sure if i should be working out.. Or stretching for preventing such injuries from occurring. |
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Post by gymrat on Nov 25, 2012 8:08:07 GMT -5
Stretching probably won't prevent all of those injuries from occurring. I'll be honest here, the only thing you can do is heal up, and then get stronger so that the load doesn't feel as heavy and dangerous next time. Dynamic stretching is better than static stretching before performing an activity. Leg swings vs bending down and touching your toes is an example of dynamic vs static stretching. You shouldn't really be using your back muscles as the primary movers when lifting everyday items. The back should be engaged, quite heavily in fact, but as a supporting group that protects the spine. The legs should ideally do the brunt of the lifting. Here is a video of an Olympic lifting general warm-up: www.youtube.com/watch?feature=player_embedded&v=WrcSydO3Mzk#! You could try some of the exercises from this video. See what works and what does not. As your what your workouts should look like, if you are going to be lifting heavy things for a living, your weight training should be focused on making you better at lifting heavy things, for the health benefits, to help keep you safer when lifting on the job, and then any appearance bonuses will also come. If you need to lose weight, time do do some conditioning activity and rework your diet. If you have any questions about the lifting or conditioning, ask away or drop me a PM. I don't know as much about diet, but I can point you to some good resources. |
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Post by DarthAvarous on Nov 25, 2012 19:00:17 GMT -5
You shouldn't really be using your back muscles as the primary movers when lifting everyday items. The back should be engaged, quite heavily in fact, but as a supporting group that protects the spine. The legs should ideally do the brunt of the lifting. Very important to keep in mind, especially with repetitive lifting motions. Stretching will certainly reduce the occurrence of your injuries. When it comes to dynamic vs. static stretching do whichever you feel most comfortable with. I see many recommendations to do dynamic before and static afterwards. Though watching those side swings and hip twists in the video made my knees scream in agony. That's a lot of torque in those movements. Here is another link to some basic stretches: www.livestrong.com/article/415589-basic-stretching-exercises-for-men/ |
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Post by gymrat on Nov 25, 2012 23:00:11 GMT -5
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Post by DarthAvarous on Nov 27, 2012 21:04:53 GMT -5
I've been told that stretching before weightlifting is a bad idea. I would never work out without warming up and stretching. That's asking for an injury. Also, I tried the dynamic stretching that gymrat posted. Not sure if it was in my head, but I sure seemed to have an easier time working out. |
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Post by Austin Yun on Dec 15, 2012 14:46:18 GMT -5
Static stretching has been found to be ineffective at preventing injury in runners at very least, and because of the way it works you also can't lift as much afterwards.
I'm doing quite a lot of stretching on off days recently.
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