FIT Recommend a stretching routine?

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m45

Well-Known Member
May 2, 2005
111,482
I am finding I am becoming far too inflexible. Particularly around my delts and traps, they are feeling pulled forward at an ever alarming rate.

I am by no means huge. But i only know the most basic of stretching routines. Is there a good guide that I could do for roughly 30 minutes per day to improve my flexibility in all areas?
 

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
if your shoulders are being pulled forward, why would you stretch your delts and traps? stretch what's short, the pecs.

make sure you have at least as much pulling work as you have pressing work (example : rows vs. benching).
 
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m45

m45

Well-Known Member
May 2, 2005
111,482
So dedicate more back days? More flat rows and bent over rows? Pull exercises that have a lat focus (like pullout) don't count in that regards do they?

Also how do you stretch your pecs?
 

jizzmo

New Member
Jul 9, 2008
1,330
So dedicate more back days? More flat rows and bent over rows? Pull exercises that have a lat focus (like pullout) don't count in that regards do they?

Also how do you stretch your pecs?

Lock your hands behind your back with straight arms and push your chest out while pulling your shoulders back, rotate the core.
 

stax9

Member
May 7, 2007
954
P90x X-Stretch is a good all around stretching routine. It's about an hour though if you can fit it in about once a week.
 

Ceaze

he/him
Jun 4, 2000
91,762
home-stretch.jpg
 

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
So dedicate more back days? More flat rows and bent over rows? Pull exercises that have a lat focus (like pullout) don't count in that regards do they?

Also how do you stretch your pecs?

post your routine... i don't know if you need to dedicate more back days or more pulling work....

i don't know what a pull out is. you mean a lat pull down?
 
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m45

m45

Well-Known Member
May 2, 2005
111,482
post your routine... i don't know if you need to dedicate more back days or more pulling work....

i don't know what a pull out is. you mean a lat pull down?

Pullup / lat pulldown. Sorry i was posting on my iphone and the message gets jumbled ususally.

Right now I usually do

Chest / Tris
BB Bench
Incline DB Bench
Cable Flyes

overhead DB
cg pushdown
rope pushdown

Shoulders / Bis
DB Press
Smith BB press
Upright Row
Side & front raises

3 bi exercises

Back:
Pullups 5 sets
Deadlifts
Lat Pulldown
Seated Row
Chest Supported Seated Row

Legs:
Light squats (i have lower back prolbems and havnt pushed this)
Decline Leg Press
Calf Raises
Lunges
 

kronik85

New Member
Feb 8, 2005
34,698
Deutschland
looks to be about 1:1, depending on volume. i would stretch pecs statically, just not before heavy lifting. practice/train scap retraction.



ibceazecontradictsme
 
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